Tips for Enjoying Your Vacation AND the Body You've Been Working On

Hi There! I just got back from an amazing, although quick, trip to Palm Springs, California with my husband. The weather was...exquisite. Don't you just love vacation??  Ahhh, I could talk about vacationing for days. But this blog post is to give you my tips for truly enjoying your vacations while not undoing the progress you've made with your health and fitness goals. 

This is something I take VERY seriously because enjoying life (and vacations) is SUPER important to me. And so is keeping up with my fitness and nutrition. So trust me when I say I've spent A LOT of time practicing this methodology and thinking about it, too. 

Tips for Enjoying Your Vacation AND the Body You've Been Working On:

1. Plan an active vacation.

Look, I LOVE sitting by the pool as much as anyone, but when you're on vacation, it's so fun to experience things with the people you love! Get out and do some exploring! I guarantee that you'll make more memories by DOING something than by napping beside the pool! When you plan your days, plan something active each day and then be sure to include some down time/chill time. I've found that that is THE BEST combo for a happy vacation. Plus, being active (hiking, swimming, golfing, basketball, canoeing, etc. etc.) is a great way to burn some of the extra calories that you'll be consuming. 

In California, we went hiking in the canyons for about 3.5 hours and it was not only a killer workout, but it was my favorite part of our trip because it allowed us 3.5 hours without any distractions to connect and talk. It was lovely! If we had just been laying by the pool for that time, we would have fallen asleep, been on our phones, etc. 

I also love to get a longer, more leisurely workout in on vacation. I think it's fun to check out the gym at the hotel, or try some yoga outside in a new location, or just TAKE MY TIME with my workouts. And because we rarely get to workout together at home, it feels like a treat. Again, it's that quality time together.

2. Plan your treats.

Just like I advise when you're home, a plan makes everything go smoother. Go into each day with some sort of plan for what treats you'll be enjoying. Are you taking the kids for ice cream? Having wine by the fire? Making tacos for dinner? You probably have some idea of what the next day will be like, so take inventory of what indulgences you will have and stay clean the rest of the time. Remember too, the more sugar you have, the more you will want it. So I like to try to keep my dessert treats towards the end of the vacation. If I start out by having dessert and a cocktail on the first night, I find that it's much harder to get back on track because my body is asking for sugar. 

What's a good number of treats per day? Well, that's up to you and your goals, but I personally try to limit it to something that's a bit outside my normal eating (a latte from Starbucks, for example) and then one thing that's REALLY outside of my normal eating. That would include a trip to the dessert bar on our recent vacation (#worthit). But I try really hard not to order a cocktail, deep dish pizza, nachos, and cheesecake in one meal. Know what I mean? Plus, guys, eating all of that crap in one sitting = nausea, indigestion, and tiredness. That's not fun. 

3. Assess, but don't obsess.

Something that was really helpful for me on this trip was the dialogue between my husband and me about how we were enjoying our food, and more specifically, how we felt after each meal. This helped me keep the question "How will I FEEL physically after eating this" in the front of my brain, which helped me make better decisions. When you feel really great, you really don't want to jeopardize that by eating junk, you know? So we were constantly assessing whether a cocktail or dessert or whatever it was would make us FEEL good or not. For example, one day I was by the pool and really wanted an icy sweet cocktail. But I didn't want to FEEL sluggish and tired. So I ordered a virgin version and it was perfect. And I didn't need a nap! 

However, feeling guilty about every treat and misstep you have is just not fun. And it's not fun for the people around you. No one wants to hear you lament about the brownie you had and how guilty you feel about it. So if it's going to give you that much trouble, just say no ;) 

4. Keep doing what you're good at.

In your normal non-vacation life you are really good at some health and fitness habits. Maybe it's that you CRUSH your water every day. Or you get loads of veggies in. Or you are an awesome carb cycler. Whatever it is, KEEP IT UP!!!  There is no reason not to do the things that are working for you just because you're on vacation. Those things help you to FEEL your best, and you certainly want to keep feeling your best while on vacation. 

One of the things I'm really good at is getting up and getting going in the morning. And so while in California, we got up early every morning and got our workout in. Followed by coffee at a leisurely pace. No need to sleep until 9 just because we could, when I know that that doesn't really feel good to me. 

5. Water water water

Water is important ALWAYS, but especially on vacation when you're having more treats than normal (and likely more alcohol too). Water will serve to detox your body and help stave away hangovers. Not to mention that water is a natural appetite suppressant so it can be handy for keeping the treats at bay. Bring a cute water bottle with you and carry it everywhere!

I hope these tips are helpful for you in navigating your health and fitness goals AND enjoying vacation. In my next post I'll talk about what to do when you come home!

XO, 

Katie

Navigating Gatherings without Undoing Progress

Gatherings with friends and family are some of life's greatest blessings! They are a time to enjoy great company, great conversation, and most of the time, great food. But can we still enjoy parties and

katie-18-300x199.jpg

get-togethers and STILL stay on track with our health and fitness goals?

Yes, absolutely we can, and we MUST

. Because life is just too short to spend much time worrying about getting off-track while you're with friends and family at special events. I have some ways to set yourself up for success when going to a socialevent, while still staying on par with your fitness and health goals. Let's dive in!

  1. When you have an event planned (a birthday party, the Superbowl, a day of shopping and wine drinking with friends, etc.), be SURE to get your workout in ahead of time. Many events serve alcohol and if you have a drink, you will find exercising later nearly impossible! It's just too hard to get motivated after being super relaxed. So plan for success and get that workout done BEFORE your event. This goes for vacations, too. Get your workout in early so that you don't have to think about it for the rest of the day! That calorie burn will work for you all day long, even when you're having a cocktail by the pool, or a cupcake at a birthday party.
  2. If you're going to a gathering where everyone is asked to bring food, this is your chance to bring a healthy dish to share!  I think of this as my time to shine and show my friends and family that healthy can be delicious ūüėÉ I make sure to bring a tried and true favorite clean recipe, like my Shakeology cookies, clean Buffalo Chicken Dip, or my Fiesta Dip. Not only does this encourage my loved ones to eat a bit healthier, but it helps ME because I know that there is going to be at least one dish that I can enjoy guilt-free at the party.

Fiesta Dip:

16 oz Greek yogurt

packet of Fiesta ranch seasoning

small can diced black olives

small can diced chiles

1/2 cup colby jack shredded cheese

Mix together and serve with blue tortilla chips and veggies

  1. Bring your own water and drink up before the event. I find that if I don't bring my own water to events, I sometimes find myself not being able to easily get water and then I end up drinking something I wouldn't normally choose. When I come with a water bottle in hand then I know I have a great option throughout the event. And don't forget to stay hydrated leading up to your gathering. Being hydrated helps keep you feeling full so you won't overeat, AND if you end up having a few drinks, it can help you avoid a nasty hangover later. Plus, I always find that if I'm holding a water, I have fewer hands to hold a huge plate of food!
  2. Your mental game is super important for navigating social events when it comes to food. Think of the event/gathering/party as one spot in your day. When it's over, it's over. There is no need to get off track BEFORE the event, and there is no need to go crazy AFTER the event. It's one part of your day. You might have some treats while you're there, but it does not needto leak into the rest of your day. The same goes for vacation. Pick a meal when you will allow yourself some fun treats, but then isolate them to that meal. One treat meal won't cause you to lose progress with your goals, but a whole week of treats will!
  3. Know your triggers and avoid them like the plague! Ha! For example, if I have a pop at a party I crave fast food. And the sugar in pop makes me crave more sugar. And before you know it, that stupid pop just cost me 800 calories in foods that provide no nutritional value. Oops! My husband's trigger is ice cream. Once he starts eating it, it's hard for him to stop. So he avoids ice cream as much as possible. Being aware of your triggers gives you the power to avoid them and make better choices.

Guys, I want you to enjoy family gatherings without stressing over the choices you'll need to make. With a little preparation and practice, you will be able to find that social events don't have to ruin your progress, and can actually fit into your healthy lifestyle easily ūüėÉ

One of my FAVORITE recipes! You will love it!

Guys, you're going to LOVE this!!

 FAVORITE recipe!

FAVORITE recipe!

I have a delicious recipe for you! It's my mom's FAMOUS BBQ, with a clean(er) spin. You can call it a sloppy joe or BBQ on a bun, but either way it's delicious. I dislike reading long blog posts about how recipes came to be, so I won't do that to you. Let's get to the good stuff!

Makes 4-6 servings
INGREDIENTS
  • 1 lb ground turkey or 90% lean ground beef
  • 1 cup ketchup, reduced sugar
  • 1 cup water
  • 3 tsp Worcestershire sauce
  • 2 TBS apple cider vinegar
  • 1 TBS mustard
  • 2 TBS agave or honey
  • 1 tsp sea salt
  • ‚Öõ tsp allspice
  • Mini whole wheat rolls

Brown ground turkey and drain. Add the rest of the ingredients and bring to a boil. Reduce to simmer and continue to cook for 40 min or until juice is boiled down. Serve on mini whole wheat rolls. 2-3 rolls per serving.

If you are looking for more balance in your life, I can help you, too! Click this link for more information about my 4-Week Slim Down Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, respond to this email so we can set some goals for you!

favorite recipe 1

Apple Cider Vinegar Tea - Why you need this!

Do you guys incorporate apple cider vinegar into your routine for better health? I'm relatively new to it. My friends and my mom introduced it to me when I was feeling sick one day. They said to me, "You've got to get your ACV out!" And I said, "Huh?? What do those letters mean??" After a little research, I not only learned what ACV stood for (apple cider vinegar), but also why it is an amazing product for better health. I tried drinking it straight and it was HORRIBLE, so I went back to my friends and they told me how to jazz it up. We call it Apple Cider Vinegar Tea because we drink it from mugs. There is no real tea in it.

Here is how I make it, there is no hard and fast rule, this is just how I like to drink it:

  • Start with 1 teaspoon of apple cider vinegar -- then I gradually increased the amount to 1 tablespoon
  • 1 teaspoon raw honey
  • Shake some cinnamon

My husband Chris likes to add a squeeze of lemon or orange juice to match the flavor of the vinegar so this is also an option.

It is an excellent appetite suppressant so I often have this in the morning if I am fasting. I also enjoy it in the evening in my pjs, sitting in front of the fire. Ahhhh, doesn't that sound lovely?!

Here are some additional benefits of ACV:

Alleviates joint and inflammation in the body. If you know anything about inflammation, it is pretty much the root of all problems in the body. So, anything that can reduce inflammation is a good thing.

Soothes sore throats. This is the main reason why I drink ACV. Anytime I  feel a sore throat coming on or I feel achy, I will drink this, and  I swear the next day -- I  feel amazing. This "tea" has really been a game changer in our house to combat germs that our kids bring home.

Regulates acid reflux and improves digestive health.

Increases energy, improves skin, and helps to combat bad breath.

I buy Braggs Apple Cider Vinegar and it has "the mother" in it, which are the enzymes or the GOOD STUFF for your gut. Essentially, the "mother" is what makes the ACV so beneficial for you. It gives the vinegar a cloudy appearance before you shake it.

It is very important to use RAW honey. This means that it has not been heated and filtered during the bottling and packaging stages. The reason why you do not want the honey heated up is because when it is heated and filtered it loses all of its really great benefits.

MOM TIP: Buy your Raw honey at Sam's! A large jar, 40 ounces, will last you a long time, and it only costs about $10!

You can give this concoction to your kids, as it also benefits their immune system. I offer this tea to my kids when they are having stomach issues, a cold and even canker sores.


Are you interested in learning more tips & tricks to benefit your entire family? My new program, Family Wellness: Simplified, may be a great fit for you. Click the link to read more!

Get Your Kids to Eat Healthier Foods

My kids only eat 100% clean and healthy foods, always get 8 servings of veggies, 5 servings of fruits, and have very limited sweets. Just kidding!!  Did I get your attention? Guys, I want you to know and understand that my kids are very healthy little beings, but they have far from perfect nutrition!  They eat McD's like many children, they are obsessed with candy, and they would exist on "kid food" if I let them. But there are a few things I do to ensure that they are getting some of the nutrients they need.

Kids Eat Healthier Foods

Here are a few tips:

  1. Have a kid-accessible snack basket. We definitely still have "snack times", as they are little and if their snacking isn't regulated they would never be hungry for a meal. But this basket contains Mom approved snacks for them. I love Z bars, Fiber bars are a favorite for my little one's constipation, goldfish, etc.
  2. Keep healthy choices visible. Fruits are readily accessible, as are veggies (cut up and washed, with dip), and yogurts (bottom shelf of the fridge).
  3. Keep junk food out of the house. I don't buy junk food for the most part. Only for special occasions like birthdays or parties. This includes pop (they love Sprite!), chips, candy bars. If that is in the house, we will all eat it!!
  4. Create a mealtime plan. If I make a meal that is "unfamiliar" or more geared towards adults one night, then the next evening I will make sure to make something I know they will eat. I require the kids to try the meal I made, if they hate it, then they can eat their veggies of choice, fruit, and a yogurt. Sometimes I will make them a sandwich if I think the meal is way out of their comfort zone. But I don't make a habit of this.
  5. Cook with your kids. I cook with my kids daily so they take ownership of the kitchen and what we make. Some ideas for cooking with your kids are sorting veggie trays, mixing dips, cookies, muffins, sauces, casseroles, etc. Basically, any recipe where your kids can help stir and assemble.
  6. Hide those veggies! Muffins are an EASY way to get good things into your kids!  Example: Pumpkin muffins with chia seeds, pumpkin, coconut oil, honey, oats, grass fed butter for more healthy fats. Shakeology chocolate bites: coconut oil, honey, peanut butter, Shakeology. Freeze in fun trays and eat like candy.
  7. Talk to your kids regularly about why healthy choices are better for them. Put an emphasis on how those foods make you and them FEEL vs unhealthy choices and junk foods.

If you are looking on more ways to create healthier habits for your family, Click this link for more information about my Family Wellness Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, email me  so we can set some goals for you!

XO,

Katie

Does this sound like you?

I got a really special text yesterday and I want to share it because I think it will resonate with a lot of people, especially moms. "I just have to tell you that every year I pray and ask God for a word to focus on throughout my year. This year I got the word 'balance'. Then I signed up for coaching with you and keep hearing you say the word. Coincidence?! I'm accepting it as serendipitous and I'm excited for how much balance I've found in my life just in the past week! Excited for more! And thanks for your help in getting me to a more balanced place in my life in regards to health, nutrition, fitness, and overall wellness!"

Wow! Messages like this are simply the best.

I strive to live a balanced life, and it's a fundamental part of my coaching as well. I want my clients to be able to rock a swimsuit, feel their absolute best, look forward to healthy foods and exercise, and also be able to enjoy a piece of cake at a birthday party. Because life was meant to be LIVED and ENJOYED, and if you get super fit and healthy but cannot enjoy a piece of birthday cake once in awhile, well, that seems sad. And if cake isn't your thing, how about ice cream? My point is that balance trumps perfection, and that's what I teach my clients as well.

balance


If you are looking for more balance in your life, I can help you, too! Click this link for more information about my Family Wellness Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, email me  so we can set some goals for you!

XO,

Katie

The holidays are over, now what??

holidays overThanksgiving, Christmas, and New Year's are all behind us now (sniff), and many of us are now saying, "Why didn't I exhibit a bit more self-control??" But you know what? What's done is done and there is no sense in getting upset about the past when we have this big, open, and exciting year waiting for us to knock our new goals out of the park!

I'm going to share a few SIMPLE things you can do to start reining in your nutrition and leaving any not-so-great health habits back in 2016 where they belong!

  1. Don't go cold turkey.  If you've been eating whatever you want for 6 weeks, existing on salads alone is going to be BRUTAL! That kind of solution is a good set up for an early failure in achieving your goals. Instead, start a bit slower, maybe eliminating one thing at a time. If pop has crept back into your diet for example, start with that. Give yourself a week to detox from soda, and then you can work on the pastries you're eating for breakfast, or whatever the case may be. Remember, you are always striving for solutions you can continue LONG TERM, so you need to create a solid foundation.
  2. Water Water Water Water Water Water. Water is the cheapest and easiest way to flush the toxins and therefore, cravings, out of your system. Aim for 1/2 your weight in oz. each day, plus more if you are getting tough workouts in. Water will help you lose weight immediately, because when you are dehydrated, your body holds on to extra water (water weight). Plus, it will give your skin a healthy glow, too!
  3. Make a Plan. I don't just mean in your head, I mean a written plan. Write down your workouts, including the times. Write down your meals, including snacks if you need to. Your success is only as strong as your plan, so spend some time TODAY making a plan for the rest of the week if you don't already have one.
  4. Find a partner. Having someone to check in with, workout with, stay accountable to, boy that makes the difference! Even if it's just by text, or online, knowing that someone is watching what you're doing is a HUGE motivating factor. I can help with this! I offer coaching every month for clients who want a little or a lot of help with their health and fitness. If you need a partner, or a program, or advice, please connect with me so I can help you get started!
  5. Be kind to yourself. Even if you are not where you want to be with your health and fitness goals, self-hatred never did anyone any good. Be kind and love yourself no matter where you are today. And then love yourself enough to make the changes you need to make <3

XO,

Katie

Client Spotlight: Katy

client spotlightNot all of my clients are named Katy!  But this one is!!! Hahaha! I find that reading the success of others is a BIG motivator, wouldn't you agree? So I'm passing along another great story from another great Katy!

Katy approached me about helping her with some fitness goals she had a few months ago, and she was a bit apprehensive at first. But after one round, she is really sailing and honestly doesn't need me any more! Katy has created real habits in her life and found a love of fitness and nutrition in doing so. Read more about her results:

"So far on this journey I've done 3 rounds of the 21 Day Fix and I'm starting the last week of my first round of 21 Day Fix Extreme. I'm so happy and proud to report that I've lost about 15 pounds and 8.5 inches. I'm so glad I contacted Katie about starting these programs and making lifestyle changes because it's the first time I've seen results compared to other things I've tried in the past.

Katie's tips and coaching have helped healthy habits become a part of my daily life, not just something I do every once in a while. I love being part of her accountability groups. Having a daily goal that I'm going to report on helps motivate me to stay on track."

I can't wait to see Katy rock her summer wardrobe once the tundra thaws!


For the past 3.5 years I have offered monthly accountability groups to my clients, just like Katy spoke about above. You choose a program to work through and I coach you through it, cheer you on, and help when you need to troubleshoot.  If you are interested in joining a group just like Katy, please respond to this email and we can get you started!Another option I have for helping you reach your goals is by coaching you through a brand new program I have created based on what has worked to get me and my family in the best shape of our lives, Family Wellness: Simplified. This program has 5 more openings and we begin on Monday, January 9th! Click here to learn more about it.

Let's make this your healthiest year yet!
Katie

New Year's Resolutions: A Guide

resolutions

Every year at this time there is A LOT of discussion about New Year's Resolutions, so I thought I'd add my two cents on the subject.

I am a BIG FAN of New Year's resolutions, but not because it's a new year. Because it provides an opportunity to hope and dream and improve ourselves and our lives. I think any chance to do that is...well...AWESOME!  And you may not know this about me, but goal setting is sort of my thing.  I LOVE doing it and have found a few things that make the process and the results more successful. Here are a few tips:

  1. Set the mood. Take yourself on a date to a coffee shop with a new journal or calendar, play some music, and enjoy time with yourself. Or, have an at-home date with your partner to goal set together in front of the fire. Or, well, you get the idea. Just plan some time where you can enjoy your goal setting--make it a "thing."
  2. Break your goals into categories. These are the ones I use: Health, Relationships, Finances, Faith, and Business/Career. Of course you can add or subtract if needed.
  3. For each category, write 2-4 statements in the positive. For example: "I will earn $5,000 per month." Or, "I will spend more one-on-one time with each of my children." Then, next to each of these statements, write some action items that would get you to that goal. These are your metrics. Your metrics are action items that YOU control.
  4. Hang up your goals where you see them regularly. Writing them down is the first way that they become REAL, the second is by seeing them frequently!
  5. Revisit your goals monthly, quarterly, semi-annually, and at the end of the year. Make adjustments as needed.
resolutions

If one of your New Year's goals is to improve your health and fitness, I'd love to help! Check out my BRAND NEW Family Wellness Program.  This program will help you lose weight, create beautiful muscle tone and definition, and create life-long health habits. We begin on January 9th!  Read more about it here.

Happy New Year, Friends!

XO, Katie

Family Wellness Simplified

Get fit and healthy in 2017 and bring your family with you!

family wellness

Ladies, I have a very supportive husband who helps out SO MUCH around the house and with our children.  He is amazing, truly. But let's be honest, even with a great helper, moms run the show.  Getting kids where they need to be, organizing family schedules, shopping for clothes, food, and supplies, planning the meals, keeping our family active, etc. etc. etc. It's A LOT on our shoulders.  And I know firsthand how our own health and wellness can take a backseat to everyone else's needs.  But the thing is, Mommas, if our cup is empty, how can we fill the cups of others?

Do you immediately think "DIET" when I mention health and wellness?  Yuck.  Most diets don't work because they are too restrictive, and are designed in such a way that one person in the family is eating completely differently from the rest of the family.  That is incredibly time-consuming and doesn't allow for long-term success.  What if I told you that I can help you AND your family with better fitness and wellness?   That we can get everyone on the same page, so that everyone is more successful when it comes to changes in health.  I have created a family wellness program that will help you and your entire family create simple heath habits that you can continue long term: Family Wellness-Simplified.  

In this 4 week program, you will receive my weekly meal plan, complete with recipes, a grocery list, and video tutorials with cooking demonstrations. Each day you will work through my personalized workouts, and I will also share some fun exercises to get your kids moving!  During the 4 weeks, you will be part of a support and accountability group, where I will provide daily education and tips for success.  You will get the opportunity to interact with me and ask questions in 2 LIVE group trainings!  And because this program is all about family wellness, I'll even provide snack and lunchbox ideas for your kiddos, and some video messages from my kids to yours.

I want you to be 100% satisfied with this program and your results, so I am offering a complete money back guaranteed if you're not completely thrilled with the changes you experience after 4 weeks of working with me! This takes the risk out of joining, so you can just focus on improving your health and fitness!

If you are ready to feel good in your own skin and AND bring your family along with you, click HERE now.  I have limited space for this BRAND NEW program so that I can provide individual coaching to each of my clients, so don't wait to sign up!  It's a new year, and a new you!!!

XO, Katie

Our Latest Results from Core de Force

results Core de ForceWe are super proud of our results from Core de Force. My husband, Chris, joins me in this video this time to share his results and why he really enjoyed this cardio and kickboxing program. Chris lost 5 lbs. during this tricky holiday season and was still able to also enjoy some treats in moderation. I really loved the improvement I made with the program. I noticed my core getting stronger and my kicks getting higher. Although I generally enjoyed the program the only negative I have is that the workouts are longer than what I typically enjoy. Overall, we are very excited about our 30-day results and we are ready to go on vacation and show off our new muscles. Or, maybe we will just get a spray tan!

So, what's next? Anytime we finish a program, we always like to plan what next for us to keep our interests peaked and to keep our tone. Chris and I are creating a new program, Family Wellness: Simplified, that does not just focus on moms, but the entire family. I invite you to learn more about this program and how it can benefit you and your family in the new year!

Learn more about Family Wellness: Simplified, here!

Connect with me on Facebook!

Watch the video below too!