you can find me at: @K_AnnM | Insta | LinkedIn

The world is a scary place right now. It takes courage to turn on the news and open a newspaper. I received an email recently with the subject line: When the news is too much and before opening it, I knew exactly what it was going to be about. Let me share my friend’s words with you.


I truly don’t know what to do in a world where every other day there is story of a black person being brutally murdered by the police. Like when will it stop! I feel like I could never have kids bc what might happen to them. It’s not like there aren’t other tragedies in the world that affect me, but Damn this is messed up.

As you all are some of my closest friends who aren’t black, it would really mean a lot to me to know that you aren’t standing in silence in the face of these kinds of racial injustice. Maybe it’s not everyone’s thing to get on Facebook. But I hope you are paying attention to the conversations and actions of non POC I your classrooms, workplaces, neighborhoods and governments. And I pray that you speak and vote against apathy and hate of any kind when you have the opportunity.

Don’t let me being one of your close black friends make you feel that I don’t have any skin in the game. This affects me… Deeply. And I don’t want to pretend it doesn’t any longer with you all. And I don’t want to feel like I need to be silent about these things when we’re together bc I don’t want to offend anyone.

I’m not accusing anyone if not being supportive, I’m just asking for your support. And I’m encouraging you not to just do so behind closed doors.

Maybe this isn’t the most eloquently written email, but I just needed to reach out and get it off my chest. I love you all too much to pretend I don’t need your friendship and support.

Your heart breaks just reading this. How can’t it?  I was crying after reading this, and after writing my respond. It took me so much longer than I wanted to formulate a coherent response. Waking up every morning to see such tragedies at our doorstep is no way to live. We need to find answers.
It hurts me to see violence and racism are ongoing issues in my backyard and all over the world. It saddens me that every time we take one steps forward it seems that we take three steps back. Like others, I agree that social media can only be pushed so far, but what is there to be done? What can I do that will truly allow my voice to be heard? I want my actions to be seen. I want my voice heard. I want everyone to know that this way of life and cohabiting is not okay, just or the world we came into.

Friend, I have endless conversations with friends, family and coworkers about our on going tragedies and what can be done. Like you, one thing that hurts the most is bringing a child into the world (though it will be years from now) it’s something that affects all of us. How can you bring a child into the world right now? How can you raise a child to understand hate is not the answer? How would anyone not be worried each second apart that they’re from their child?

Dear, I thank you for volunteering and for giving us the opportunity to sign up as well. I did, and I hope this is a start for a great change. We need to create a positive change. We need to show people and not just tell people. After all, actions speak louder than words.

She said it best, I am here for you and sorry I haven’t had these conversations with you. I am standing next to you to fight this fight. Please let me know what I can do. I will be by your side until the end.

All my love.
Friends, I challenge you all to read what is going on in the news. Talk about what is happening in the world. Figure out how you can be the change. Don’t just talk about it, make a plan and follow through. If we want change, we need to be the people acting on it.

wait, that’s not your name?

you can find me at: @K_AnnM | Insta | LinkedIn

You guessed it, we’re talking about names and getting it correct. This seems to be a boiling point with me. Back in 2013, I dedicated a whole post about spelling my name wrong, and apparently it’s time for a refresher.

I know, I know, it’s like beating a dead horse, but maybe when that faithful day when people finally get it right, I won’t have to bitch anymore, but until then I will give you a crash course. When it comes to my name, no, I don’t have much faith in people, so let’s get on with it.

My name is Kendal Ann, that’s spelled K-e-n-d-a-l with one L and an Ann.

I don’t understand why this is  such a hard concept for people to grasp. My name is not a different variation such as,  Kendall, Kendel, Kendell and my name most certainly is not Kendra. My name is Kendal Ann, and maybe Kendal if that’s how I introduced myself to you.

The issue, of my name is something that I am venting to David about on a weekly bias. Yes, it bothers me. It bothers me so much because this has been going on my entire life. News flash, I like my name. I like my name a lot. You know what, I even  love my name. I  wish people, would call me the right thing; it’s my name. Does it really take that much effort to get my or anyone else’s name right?  I go through all of the trouble (please note that is sarcastic because it’s not trouble at all) to get your name right, so do the same for me. Have some respect. If I introduce myself as Kendal Ann, I expect you to refer to me as that unless I say something else. Maybe that’s rude, but I don’t go around calling my friends who introduce themselves as Michael, Mike, unless they note otherwise.

Earlier this week, I had an email exchange with someone I don’t know about my name.  Keep in mind, I’ve been a part of this organization for seven years. I just received an award form this organization. These people know who I am. I emailed this woman blanking stating my request and adding in, “Additionally, is there anywhere in the database you can note that my preferred name is Kendal Ann, not Kendal?” This woman emails me back a few days later saying: Hi Kendal! …

So, I am sure you can see it. That is the final straw that broke the camel’ s back. I wrote back and at the very end I noted:
Additionally, please note the name preference.
-Kendal Ann
(It’s Kendal with one L and an Ann)

From here on out, this is how I will be signing my name to people who don’t get it right on the first try. Of course it made me feel bad, but I am sick of standing back ideally especially when people don’t have the common decency to spell Kendal right. Hey, bro, look at my email, my signature, the sign off. You have three opportunity to edit before hitting the send button.

David tells me, he’s never seen someone so worked up about this, but when you have a name that isn’t your basic Nicole, Emily, Sarah then what do you expect? And you know, I am beyond happy I have a unique name, I just want people to show a little respect and refer to me as my proper name. It’s really not that hard. Maybe Kendal Ann seems too formal to these folks, but formal or not it’s my name and it’s what I prefer to be called. After all, it’s not like I am asking you something totally absurd and out of the question. I am just asking you to slow down and spell my name correctly and to keep on the Ann, stop dropping it off.


I did Whole30 and it was amazing. Even now, a few weeks after completing my first challenge, I’m feeling the effects and reaping the benefits.

Whole30–What is it? Here are the basics:

Over 30 day period, you eat real foods. Fresh is always better. No taking measurements of your body during your Whole30 (W30) journey. You should always shoot for the organic, cage-free, grass fed option. With those as the basics, here is a list of things you cannot have.

Avoid for 30 days
Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.

  • Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)

  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.

  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).

  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)

  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.

  • Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.

There are always exceptions to rules. W30 has some, too.

The Fine Print

  • Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your W30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter Manifesto for more details on the milk proteins found in butter, purchasing high quality butter, and how to clarify it yourself.

  • Fruit juice as a sweetener. Some products or recipes will include fruit as a sweetener, which is fine for the purposes of the W30.

  • Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean,” and green plant matter is generally good for you.

  • Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your W30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.

Let me explain the two big reasons I wanted to give this a go: I wanted to tackle the W30 plan for quite sometime, but I knew I needed to set myself up for success. The first part, was to con someone into doing this rigorous plan with me and that very lucky person was David.  Let me explain the two big reasons I wanted to give this a go:

  1. After several appointments to the dermatologist, I never got a real answer even after a biopsy. Long story short, I have these red dots all over the back of my hand. Now, when I say all over it’s like five bumps that are in a circle and one or two next to the circle. A lot of people said it would be ringworm, some people said it could be due to diet, etc. Everyone just kept giving me suggestions of what it could be. After my biopsy, I found out that sometimes these just appear and form on the backs of people’s hands or the tops of their feet. This happens for no reason at all. I asked the Dr. if it had anything to do with my diet, i.e., gluten and he said it could but there’s not a true link making that case.  my options were to keep the ugly dots, get shots, or use a steroid cream and even after all that “treatment” the specks would just lessen and would never fully go away.
  2. I felt like I was starting to develop a sensitivity/allergy to dairy after I consumed it.

So, why not give W30 a try?

We finished our first round of W30 April 21st and, boy, was it amazing! There were a lot of days that were insanely hard, but other days were so amazing. I could feel my skin feeling better, the specks on my hand went away (not completely, because they never will disappear, but they weren’t red and I couldn’t really notice them). I felt my workouts more. I was getting stronger and leaner by the day! I had mass amounts of energy and sleeping was uninterrupted most nights, too!

A few thoughts, tips, tricks & takeaways

  • Planning and prepping is key

    • Always know where your next meal is coming from

    • Make a list of meals and snacks

  • Once you have it down, there is so much you can actually eat

  • Always ask questions if you are going out to a restaurant

  • Making homemade mayo is time consuming and really hard the first time, but once you figure it out it’s cake!

  • You will eat eggs ALL THE TIME

  • Larabars are life savers

  • Trader Joe’s has really good Ghee, plantain chips, pre made guac and coconut milk

  • Palm oil- it never says you can’t have it. We probably could have had the chips, but we saved them

    • ALWAYS look at labels. I bought plantain chips at Whole Foods, and checked out without thinking/reading the label and they were compliant.

  • Here’s a list of approved things, but just because it’s on this list doesn’t mean it’s not compliant.

  • It’d hard!

  • You WILL have intense cravings. Get up, walk around, do something.

  • I read an article about hunger v. boredom eating that Melissa (founder) said about this. Bottom line, you need to ask yourself, could I get a salad with chicken, tomatoes and sweet potatoes right now. If the answer is no, then you’re bored. If it’s yes, obvs you are hungry.

    • You aren’t supposed to snack, but if you can’t make it then do it. Just make good choices

  • Due to the sugars, limit fruits especially bananas, apples and pineapple

  • Some meals you try will be weird. The worst one we had was avocado eggs. Basically you heat the oven, half the avo, remove the pit and crack and egg into each of the pit holes…warm avocados with eggs the worst.

  • Your meals will be bigger and you will be fuller longer

    • My plate was ALWAYS full. I didn’t really go off the portion guide, because I knew everything I was eating was good fresh food. Plus I was hungry

  • Cauliflower rice was the only thing we made that was on the “naughty” list. You aren’t supposed to make things that emulate “bad” foods. In this case rice

  • You’re not supposed to have smoothies because different neurons act when drinking something v. when you eat something. Also, I think it’s because you are drinking a lot of fruit and no veggies

    • David and I had smoothies. It might be illegal W30, but we ALWAYS packed them with kale/arugula/spinach and never had them with just berries. I always feel full after having a smoothie so I wasn’t too worried about this from the gecko. Also, we didn’t have these more than 2/week.

  • Ghee- butter substitute, we used once. We made a roast chicken for Easter. We never came across another opportunity/recipe to use it.

  • Sweet potatoes were our saving grace. We ate them ALL the time. The last 10 days we cut ourselves off from potatoes because we thought we had them too much

Day by Day break down

The beginning is hard. Days 1-3 I wanted to gnaw my arm off. I was so hungry all the time. I feel that I was a relatively healthier eater to beginning with and didn’t think I’d have any of these issues or symptoms, but they are pretty spot on. Days 9-12, I was so bloated because everything was finally working out of my system, but by Day 13, I could slap on the same jeans (not washed) from Day 9/10 and they fit even better than before! Day 27-32 (we added on 2 extra days, so it was really W32 for us) was tiring. I was so ready to be done. All I wanted was to have some bbq and it was all I could think about. When you know the end is in sight it’s easy to snap. We stuck with it, but I couldn’t wait for that first meal.

Post W30

  • I felt the best I had ever felt. I always struggled with being really bloated after meals, so far it’s not there
  • I lost weight (16 pounds!), but that was just a perk not the main objective or incentive. They also tell you that you might not lose much weight. It just depends on your body. *Side note, I am sure this has to do with the amount I workout too. It wasn’t all attributed to my W30 expereince, but I won’t discount that it’s not due to it!*

  • I have endless amounts of energy

  • The dots are gone for the most part

  • Sleep—I can sleep a full night without tossing and turning (per my Fitbit)

  • My workouts are awesome and last longer

  • I don’t crave sweet anymore (not yet)

  • I’ve been pinning things like crazy. You’ll see some things that have butter, dairy, etc in it but I know enough to switch those out or omit them.

Overall, I loved it and so did David! It was an awesome experience and for the most part we are going to stick with it. David and I have now transitioned into the Paleo lifestyle, and W30 has only helped us to maintain this new change. I absolutely foresee us doing several rounds of W30 each year.

a rant; get over it

​​you can find me at: @K_AnnM | Insta | LinkedIn

Excuse me. Two very simple words. Two tiny words that can change your demeanor in a matter of seconds. Let’s take a look at this two word phrase. Excuse me, is an expression that asks for forgiveness for a social violation, such as bumping into someone or asking someone to move to the side so you can move around them with ease. No more, no less. Excuse me is a simple phrase used throughout daily life, or so I thought.

I don’t know if manners aren’t being taught anymore but often I find myself in daily situations on my commute, in the grocery store, walking home, visiting a tourist location, etc., where it is evident that people don’t know what the phrase “excuse me” means. Even worse, in every situation there is a wide age range of people who are totally brain-dead when this small phrase is uttered.

Without a doubt my mind is blown by the pure lack of response when I say “excuse me” in a crowd of people on the metro, museum, at the office, a restaurant or even on the street. Lately, it has irked me more than usual because it’s a manners issue, it’s a parenting issue. Now, as you all know I am not a parent so really I have no “right” to be saying what comes next, but I’m going to say it so take all of the offense you want; I don’t care. I don’t care anymore because apparently parents are not doing their “jobs” anymore and teaching simple courtesies of the world to their children who in-turn will be ruling the world in the coming generations. [Gawd, if​ I read this I’d think this was written by the most crotchety old person of all time who hated everything and everyone].

Maybe my Midwest upbringing made me nicer than the normal person. Maybe my kickass parents taught me more than the average parent. Maybe I notice (more than the average Millennial) that kids are running rampant around without control because kids freak me out. Maybe the fact that the phrase “excuse me” is common anymore should be. Call me old school, but let’s bring these tiny two words back into our normal repertoire. I’m lobbying for this phrase to be common until the day I die.

the defining decade

you can find me at: @K_AnnM | Insta | LinkedIn

A coworker suggested I read read copy of,  The Defining Decade: Why Your Twenties Matter–And How to Make the Most of Them Now, as my next year. I welcomed the suggestion with open arms. I couldn’t put this book down, it was half because of the message and partly because the text was at least 14 point text. Here’s a little a little synopsis on the book, “we have a “thirty-is-the-new-twenty” culture tells us the twentysomething years don’t matter. Some say they are a second adolescence. Others call them an emerging adulthood. Dr. Meg Jay, a clinical psychologist, argues that twentysomethings have been caught in a swirl of hype and misinformation, much of which has trivialized what is actually the most defining decade of adulthood.”

I was three pages deep into the book and I remembered about a year ago Paul sent me a link to this TedTalk and said watch it, you won’t be sorry. So, I challenge you to do the same. Watch this video. Tell me what you think.

The woman giving this TedTalk is the author of the book mentioned above. It was beyond interesting to hear and read her thoughts on why 30 isn’t the new 20 and what twentysomethings need to do to capture their future. The perfect way to sum up this book is fro this excerpt: The future isn’t written in the stars. There are no guarantees. So claim your adulthood. Be internal. Get to work. Pick your family, Do the math. Make your own certainty. Don’t be defined by what you didn’t know your didn’t do. You are deciding your life right now. 

This read was beyond fascinating. If you read this book, I would love to hear your thoughts. If you watched that clip, I want to hear your thought, too. Do you agree with Dr. Jay?

is everything boring?

it depends how you look at it

you can find me at: @K_AnnM | Insta | LinkedIn

Jon Acuff wrote a post the other day called, Nothing is boring if you look at it the right way and  I couldn’t believe how true it was. You have to read the article to understand what I am saying. Take a few minutes to read Jon’s post and let me know what you think.


you can find me at: @K_AnnM | Insta | LinkedIn

Using #LikeAGirl as an insult is a hard knock against any adolescent girl. And since the rest of puberty’s really no picnic either, it’s easy to see what a huge impact it can have on a girl’s self-confidence.

Always kicked off an epic  campaign to make sure that girls everywhere keep their confidence throughout puberty and beyond, and making a start by showing them that doing it #LikeAGirl is an awesome thing.

Yesterday, when I was on instagram, someone posted this photo (you see in my post) and the caption was, “in highschool when I played soccer i was quick – for a girl. I got asked to be on the track team ( I denied it, now I wish I did) shortly after is when I quit soccer…”, 8dac6ab3322f816109bcac72b7b56fd7this really irritated me. After seeing Always’ #LikeAGirl campaign I take offense to the statement “like a girl”. When is it ever said in a positive manner? Can you tell me the last time you heard someone utter those words in a positive light? If you can, I would love to hear about it.

Check out the #LikeAGirl campaign video below and give me your thoughts. Let’s turn this statement around! Snaps to Always for claiming it wants to improve young girls’ self-esteem.

no better time than the present

this is all the motivation you need

you can find me at: @K_AnnM | Insta | LinkedIn

Today’s post is inspired by Sam Davidson. You have seen posts about him in the past because I think he’s a cool dude. Anyway today he posted one of my favorite posts because it is so true: You didn’t finish because you never started. People need to realize and expect that just because you say you are going to do something, doesn’t mean it will be accomplished. Set goals, check on your progress and implement your plan. Like Sam says, “The leaders and entrepreneurs who make stuff happen make sure to start. They don’t stop at ideation; they leap from that to action as quickly as possible.”

Last August 20th, I finally started my blog: omg it’s kendalann, because I missed writing and I didn’t want to lose my love for writing or my skills. I vowed to myself that I would publish 365 posts in one year, and if complete I can finally purchase my domain name. This has been a huge challenge, and with the deadline quickly approaching I can truthfully say I am right on target. Sure, there are days I don’t want to post, but I do it anyway. Blogging as helped me to communicate with people I never would have otherwise, in addition to other things.

My new self-promise is this: The ability to run 3 miles by Thanksgiving because I want to participate in the Turkey Trot!
I don’t need to be the fastest, or even fast at all. I just want to be able to complete this. I want the ability to have me time, every day and to be more active. This goal will take every fiber in my being, but it’s a promise I made to myself. I know I need to start small and what better way to start than the proper attire, playlist, running plan and just getting out and hitting the pavement?

After all, there is no better time than the present, right? #letsdothis

next chapter?

you can find me at: @K_AnnM | Insta | LinkedIn

Ever notice how people are always saying they want to start the next chapter of their lives? Today I heard the perfect saying, “You can’t start the next chapter of your life is you keep re-reading the last one.” This statement is beyond true. If you want to make a forward change, let the past stay in the past and move on.


is key

you can find me at: @K_AnnM | Insta | LinkedIn

The never ending conversation of accents and dialects has surface again. Back in January, I blogged about the New York Times’ quiz: How Y’all, Youse and You Guys Talk, take the quiz if you haven’t already. All in all, this quiz is going to give you a break down of where your accent comes from based on how you answer a series of 25 questions. My results were rather accurate.

Last year, I shared this video with all of my friends. Based off the parody of Shit Girls Say: the Wisconsin version is classic. If you live in Wisconsin or know anyone from there this video will have you in stitches.

Similar to Shit Wisconsin Says, is this true Wisconsin accented video. When it comes to being a Wisconsinite it’s all about pronunciation! Wisconsin cities and town names can be a challenge to pronounce even for those living in the state, but, for Texans? Forget it.

Enjoy these videos and you give it a shot, can you pronounce these city names?