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

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

Home VS Gym Workouts - What do you prefer?

As a group fitness instructor, and also an online health and fitness coach, I have lots of experience with both classes and gyms AND home programs, but let me start by saying that until 3 years ago, I ONLY worked out in the gym.  Like, I could NOT physically exercise at home.  I had zero motivation in my home and enjoyed getting out of my house for my sweat sessions. Once I had THREE children under the age of three, however, it became increasingly difficult to leave the house to exercise, so I decided to try T25.  This is a cardio and strength program that only takes 25 minutes a day, 5 days per week.  And even though I enjoyed the program, I still preferred workouts OUT of my home, and felt that I had more energy and motivation when I wasn't at home.
But over the years, I've added more home programs to my collection.  I've also recruited my husband to join me in our home fitness.  And little by little, I've changed my tune 😃  I actually REALLY enjoy working out at home now, and I never thought I would say that!  But just like everything in life, the more you do it, the easier it becomes.

Here are the pros of both:

Gym
Social:
It's a social activity to go to the gym.  If you feel alive when you see and interact with people, going to the gym can be social fuel for you.
Mirrors:
Mirrors are a HUGE benefit to working out at the gym, since most of us don't have mirrors around us while we exercise at home.  The mirrors allow you to evaluate your form and technique, and also provide instant feedback on your progress.
Child watch:
If you find it difficult to exercise with young children at home (who doesn't?), child watch can be a life saver!  It also provides a safe space for the kids to play and burn some energy while you burn yours!!
Higher energy:
I love the energy of the gym.  And when we exercise at a gym, we feed off of that energy.  At home, we have to create our own energy, which is doable but requires a little effort 😃
Home
No travel time:
When you exercise at home, you save A LOT of time in travel time!  And when you're a busy mom, 30 minutes here and 30 minutes there can make a big difference.
No worry about clothes, hair, makeup, etc.:
You can wear whatever you're comfortable in-that old shirt, those mismatched socks, hair crazy.  No one will see you!!  This is especially helpful when you are low on clean laundry
Judgment free:
Even the very friendliest gyms have a little judgment.  Everyone is watching each other, sizing them up, and comparing themselves.  And while this can be motivating, it can also be exhausting.  There's none of this at home.
My hubby can do it with me 😃:
We can't usually get to the gym at the same time due to different schedules, but we ARE home together in the mornings and evenings.  So when we can schedule a sweat session together, we do it!  Because working out with someone is always more fun!
So which is better?  My honest opinion is that both working out at home and at the gym deserve a place in your fitness.  Switching things, up, even where you exercise, are key to preventing plateaus.

What are your thoughts? Do you prefer to workout at the gym or your house? Tell me below in the comments!

home gym workouts

Holiday Party Survival Tips

Here are some tips on how to make sure you can enjoy yourself without guilt while at a holiday party. The tip is "moderation", and I use this to schedule my day  so that I can enjoy the food and drinks at the party without guilt. Need some more tips? Connect with me on Facebook!

Pro and Cons - Gym vs Home, Whats best for you?

There are several pro and con reasons on why home vs gym workouts work will work the best for you. I tend to do both, so I understand both. Listen to the video and let me know what your thoughts are, share them here or on Facebook.

 

 

Gift Ideas for the Fitness Lovers

I was a guest on Q 96 this morning. We talked all about the perfect gifts for the fitness fanatic in your life. Check out the video below and then comment here or go to Facebook and tell me what your must-have fitness gift is this holiday!  

Homemade, healthy holiday gifts

Now is the time of the year that we spend time in the kitchen making goodies, this year I decided to make healthy holiday gifts. What are you making this year? Share below or let me know on my Facebook page.  

Have you ever said these things?

Have you ever said these things?I'm going to challenge 4 common complaints about making a lifestyle change. Oh, and my kids throw a fit in the middle! Connect with me on Facebook!

 

How I Make it Work

Using a workout calendar is what motivates and is the difference in me finishing any program! Want to learn more about how I can help you take your fitness up a notch, contact me on Facebook.

How to Enjoy Holiday Treats without the Guilt

I recently had a client as me, "how do you enjoy the holidays and also treat yourself with the holiday goodies?" My answer is balance! You should be able to enjoy some of your favorite treats but, not all of the cookies in the jar.

I teach my clients the 80/20 to eat clean and healthy meals and food. This allows you to eat and enjoy foods without feeling constricted.

Drop me a message or, find me on Facebook 

What is an Accountability Group?

So, you have heard me talk about accountability groups, but you aren't sure if they are for you? This video explains how accountability groups are for everyone! Want more information? Connect with me on Facebook!

Whats Next? Find out my plan!

I've been working out with friends and family since finishing Insanity Max, but, I am also starting a 3-week yoga retreat! Join me in on Facebook and follow along!

I Chose a Meat Stick? What?

I am all about those donuts- they are my jam! But, living a balanced lifestyle means that you can not over indulge. Find out why I chose a meatstick! Don't forget to follow me on Facebook!

Results - 3 Day Results

Here are my results from the 3-day refresh! Chris and I had amazing results, watch the video to find out just how beneficial this refresh was for us! Don't forget to connect with me on Facebook!

Favorite Things, and A Facebook Tip Too!

Good things from this week, from Pumpkin Patches, home based businesses, rest days (they are awesome), Facebook communities and friends are the absolute best and so much more, watch the video and connect with me on Facebook!