thoughts

No More Rules!

I have worked with A LOT of clients over the years and I've noticed that the ones who are most successful with changing their health and fitness are FLEXIBLE. They take what I've taught them and they adapt it to their lives. They make tweaks here and there and they build their own plan based on what they've learned. Clients who need a lot of rules often become frustrated because I don't believe that there is a one-size-fits-all approach to health and wellness, and I am resistant to posting hard and fast rules.

We all come into programs with different histories, previous experience with dieting, a variety of hormone levels, genetic make-up and disposition, gut health, and more. There is no way to give one set of instructions and have them work the same for everyone. If there was, no one would struggle with their weight! Programs and meal plans are TOOLS to help improve our health. They are not the be all end all. It's up to each individual person to study it, evaluate it, try it out, and then tweak it based on how they feel.

Speaking of how we FEEL, we spend a lot of time in my Carb Cycling 101 program discussing and paying attention to how we feel because it's such a powerful indicator of how things are working on the inside. Another thing we do that is really important is assess and troubleshoot individual concerns and issues. This is one of the most beneficial parts of my program: each woman is able to troubleshoot and not only learn from me, but from each other as well. Are you troubleshooting and assessing your body's response to changes? This is important for knowing how to move forward. Keeping a journal helps, or even talking to a spouse or friend about it.

If you are struggling to find a solution for improved health and wellness, check in with yourself and make sure that you're not looking for a hard set of rules. Those don't typically work, and if they do, they certainly don't work for everyone!

XO,
Katie

P.S. If you're interested in trying a new tool for fat loss, I am opening up round 2 of my carb cycling 101 program on May 8th. For more information and to get registered, click here!

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

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!

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.  

Tips for the Busy Mom to Get Her Workout in

Busy mom are you struggling to find time to get your workout in? Everyone is busy so it is important to plan when you can squeeze your daily sweat session in your day. Watch the video for tips to build your willpower muscle. Don't forget to connect with me on Facebook!

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. 

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.

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!

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 

 

 

 

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!

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!

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!

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!