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!



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

Meal Prep with Kids and How to Make it Work

Finding the time to meal prep when you have young kids is difficult, but, I have some amazing tips for you so that you can entertain your kids and finish your meal prep. Don't forget to connect with me on Facebook. 

Mom's here's a tip for you!

You want to stay on track with your health and fitness, but, you don't know how or even when to get everything in.  I have a tip for you! Watch the video below and connect with me on Facebook!

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!


Simple and Effective Behavior Charts Busy Moms

As a mom and a former elementary education teacher, I understand the importance of creating a system that reinforces positive behavior in the home and in school. I am just a mom that is learning how to navigate motherhood and all of its chaos, so when I find a technique that works for our household, I want to share it with other moms too!

This is a highly effective and simple system that has been working very well for our family.

For our family, I have created a simple weekly template in Google docs for each child that allows me us to measure their behavior accordingly.

As a busy mom sometimes these simple system can be forgotten, so we make sure we print out the behavior charts and hang them on their bedroom door. This simple trick allows us to ensure we are creating an effective system and a great visual reminder.

One of the most important ways to ensure that this simple system works is that you are rewarding your children as they accomplish they work on their behavior charts.

Do you want more ideas on easy parenting solutions, parenting hacks, and tips and tricks? Make sure you hit the connect with me below!

Drop me a message, or, find 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!

Healthy Meals for Kids

Let's talk about what to feed those picky eaters. It is all about giving healthy options to your kids and allowing appropriate snack choices. We all deal with this, but, here is what works for us!

Don't forget to connect with me on Facebook.

This Weeks Favorite Things

This week's favorite things include, pen pals with my daughter to cold brew pumpkin coffee, these are a few of my favorite things. Now tell me some of yours!


Happy Fall, Ya'll!

Happy fall! This is my favorite time of year because of the colors, the cooler temps, and SWEATSHIRTS!! I live in comfy, casual clothes, and fall just gives me an excuse to do it more often ;) Fall is also a great time to dig into your health and fitness goals. The kids are back in school and the regular routine follows. I read recently that fall is the new New Year for setting goals, and I loved that idea!!

happy fall blog

Here are some tips for setting (and achieving!) goals for yourself:

1. Write them down!! The simple act of physically writing them on paper makes them REAL, instead of just a wish.

2. Discuss your goals with your partner, family, friends, etc. Let someone else know what you are planning to do for an extra step in accountability.

3. Schedule workouts on the calendar (time and place) and write down your meals. I know it's time-consuming, but the extra time spent PLANNING your week will save you SO MUCH TIME going backwards from your goal.

If you would like some extra help reaching your goals, I'd love to chat with you! Send me a message on FB or respond to this email! Let's make this season one of growth, discipline, and achievement!



You Got this, Busy Mom!

Dear Busy Mom, I know that it feels like adding one more thing, even the smallest thing such as cooking a nice meal, or writing a letter, or finding time to change light bulbs is just beyond your capacity. There just isn't enough time in the day!!!! I remember feeling like this SO CLEARLY.

Actually, 3 years ago, I joined an online accountability group and I had 3 kids under 3 and felt like I was barely keeping my head above water. But, I joined because something was pushing me to do so. I think I knew that I had to make some S P A C E for myself in a world that often felt devoid of ME! Kids, husband, house, pets, repeat :) So I joined this group and I remember having a conversation with my mom one day when we went out to lunch, "What exactly am I supposed to eat??" I complained. "I can't eat flour, sugar, boxed anything, frozen meals. Am I supposed to exist only on fresh fruits and veggies alone?? How in the world will I find time to do THAT??!"

So I complained, but I stuck with it. I wanted to see what kind of results I would have if I committed to change. And I'm glad I did because I lost 7 pounds and 12 inches in that group :) And well, the rest is history.


So here's the thing, moms. You need to think of this lifestyle change not as one more thing you have to do, but as an armor to be the Super Mom you are!! How can one person carry all of those responsibilities without taking care of herself?? Do you know that exercising produces feel-good endorphins that mimic morphine!! What?? More of that!!! We need to have a good attitude when dealing with tiny, adorable, frustrating, nonsensical attitudes all day, right?? And did you know that sugar and flour and gluten can cause depression, anxiety, and a million other nasty side effects?? How are we supposed to do our jobs effectively with THAT on our backs??

So this is not something you have to add, no way. Exercise and diet is something you NEED to get you through your crazy schedule and the demands that are placed upon you. It will be hard at first, but after 3 weeks, you will notice that it's getting easier. And you will FEEL happier and you will ENJOY taking care of yourself.

No one believes in you more than I do, momma. Because I WAS you!!!

XO, Katie