planning

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 😃 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 😃

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

You have to make these superhero muffins!

I thought you guys needed a gift, so I'm sending it to you in the form of a muffin. Or, rather, a MUFFIN RECIPE!! This muffin has it all! It's clean full of veggies, filling, and DELICIOUS! WIN! Oh, and definitely kid-approved and lunchbox-worthy. superhero muffins

Superhero Muffins

Ingredients:

2 cups almond flour 1 cup old-fashioned rolled oats 2 teaspoons cinnamon ½ teaspoon nutmeg 1 tablespoon chia seeds 1 teaspoon baking soda ½ teaspoon sea salt ½ cup chopped walnuts (optional) ½ cup chopped dates, raisins, chocolate chips (optional) 3 eggs, beaten 1 cup grated zucchini 1 cup grated carrots 6 tablespoons unsalted butter ½ cup pure maple syrup 1 teaspoon vanilla extract

Directions

  1. Preheat the oYven to 350 degrees.
  2. In a large bowl, combine the almond flour, oats, cinnamon, chia seeds, nutmeg, baking soda, salt and walnuts, raisins, dates, or chocolate chips (if using).
  3. In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla.  Add the dry ingredients, mixing until just combined.  The batter will be thick.
  4. Spoon the batter into the muffin cups, filling each to the brim.  Bake until the muffins are nicely browned on top and a toothpick inserted comes out clean, 25-35 minutes.

 


Check out my latest obsession, apple cider vinegar "tea" and learn why YOU should be obsessed with it too!

Have a great week!

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

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!

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

Crockpot Chicken Noodle Soup

Chicken noodle soup in the crockpot is such an easy and delicious meal your family will enjoy. Throw it in the crockpot and then enjoy!
chicken noodle
In a crockpot, add the following:
  • 2 chicken breasts (can be frozen)
  • 1 diced onion
  • 1 cup diced carrots
  • 1 cup diced celery
  • 3 tsp minced garlic
  • 1 bay leaf
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1 chicken bouillon cube or 1 tsp bouillon granules
  • chicken broth to cover veggies and chicken
Let this cook all day on low.  When the chicken is tender, use tongs to gently shred.  In the meantime, boil a 1/2 package of whole wheat egg noodles or brown rice.  Add to the crockpot when ready and add more chicken both if necessary.  Enjoy!!
Share a picture with me and let me know what you think on my Facebook page.

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.

 

 

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!

 

Green Bean Casserole - A Thanksgiving Must

Green bean casserole is one of those go-to, must-have side dishes at many Thanksgiving dinners.  When talking with my mom (and consultant!) about these recipes, I suggested a re-do of this classic dish, and she responded, "Green bean casserole isn't that good anyway." And it's totally true! It's OKAY, but it certainly could use a makeover!The following recipe is the makeover I gave it. It has fresh ingredients (no canned soup), a delicious crunchy topping, and a creamy sauce. It was just as good reheated the next day, too! I hope you enjoy it!

green bean

Ingredients:

  • 2 lbs green beans, trimmed and cut into 2" pieces

For creamy sauce:

  • Cooking spray
  • box of sliced mushrooms
  • 3 tbsp whole wheat flour
  • 1 cup almond milk, unsweetened
  • 1 cup water
  • 2 oz cream cheese
  • 1/4 cup Parmesan cheese, grated (not packed)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

For crunchy topping:

  • 3 small onions, thinly sliced into circles
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup Parmesan cheese, grated (not packed)
  • 3 tbsp water

Directions:

  1. Preheat oven to 375 degrees, spray large baking dish  with cooking spray and set aside.
  2. Bring water to a boil in a large pot. Add beans along with a pinch of salt, bring to a boil, reduce heat to medium and cook for 5-6 minutes or until al dente. Green beans should be firm and not too soft. Drain and add a few cups of ice to stop the cooking process. Set aside.
  3. Preheat large skillet on medium high and add tsp olive oil. Add onions and cook until golden brown/almost charred, stirring occasionally. Transfer to a medium bowl. Set aside.
  4. Return skillet to heat, spray with cooking spray and add mushrooms. Cook until golden brown.
  5. Reduce heat to low and add flour. Stir enough to coat the mushrooms. Slowly pour almond milk and whisk while pouring, until no lumps are left. Add water, cream cheese, Parmesan cheese, salt and pepper and whisk again. Bring to a boil and let simmer to thicken, for about 3-4 minutes.
  6. In the meanwhile, add breadcrumbs, Parmesan cheese and water to a bowl with onions and mix with your hands until crumbs appear.
  7. Drain green beans, add the sauce and stir to combine.
  8. Transfer green beans to prepared baking dish and sprinkle with topping. Bake uncovered for 25 minutes. Serve warm.

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!

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 

 

 

 

Clean, Simple and Delicious Butternut Squash Soup

This squash soup is sure to be a hit with the whole family, plus, its a great meal to prep on Sunday for anytime during the week! Ingredients:

  • pre-cubed butternut squash
  • olive oil
  • onion
  • garlic
  • chicken broth
  • vegetable broth
  • 1 tsp. pure maple syrup
  • 3/4 tsp. nutmeg
  • 1/8 tsp. cayenne pepper
  • 1/4 cup Greek yogurt

Directions:

  1. Use pre-cubed butternut squash from the produce department, drizzle it with olive oil, sea salt, and pepper and use your hands to coat all of the squash. Roast the squash in a 400-degree oven for 20-30 minutes or until fork tender.
  2. Chop an onion and add it to a warm skillet with a tsp olive oil. Cook until translucent, then add a tsp of garlic. Cook for 1 more minute. Add the onion mixture and the cooked squash to a blender. I filled it to the
  3. Fill the blender to the one-liter mark with 1/2 chicken broth and 1/2 vegetable broth. You can eyeball the amount here :) Also to the blender, add 1 tsp pure maple syrup, 3/4 tsp of nutmeg, and 1/8 tsp of cayenne pepper. Blend until smooth. Add mixture to a saucepan and heat.
  4. Taste and season with salt and pepper (I used a pinch of sea salt and a couple grinds of the pepper). For the super smooth consistency, add 1/4 cup Greek yogurt to your soup. Heat through and serve!

I love topping it with this asiago cheese crisps, but something sweet on top, like apple chips, would be great too!

Don't forget to connect with me on Facebook!

squash soup

Enjoy!

Time Management

Yes, we all struggle with this. It doesn't matter if you are a stay at home mom, a working mom, a fitness coach, or a teacher, we all struggle with managing our time. Here are my time management to be successful!

Don't forget to connect with me on Facebook.

We have the MEATS!

Meal prepping is the key to success. Today I am marinating  meat for the grill. Here are some quick marinades that you can use on your meats, TODAY! Don't forget to connect with me on Facebook!

My Results from Insanity Max

Here are my results from the past two months from using Insanity Max -- all the reasons I decided to use this program and how it was beneficial for me! Don't forget to connect with me on Facebook!

Sometimes It Can Be Scary

I am putting myself out there in just a couple weeks at this huge event (over 700 people) and hear how I am ramping myself up to be successful and using my vision to help me get rid of the nerves. Don't forget to connect with me on Facebook!