I have been missing my Vegan Chocolate Shakeology, as I have been drinking Cafe Latte for a few months now. I love both, but vegan chocolate will always be my one true love!!!
Today, I wanted to switch it up a little from my PB2 and banana recipe just for fun.
My husband made Egg Nog Strada last night (so not healthy). i spotted the nutmeg and that inspired my recipe for today!
Below is the recipe:
1 scoop/serving of Vegan Chocolate Shakeology
6 Ice cubes (about 1 cup)
4 ounces water
6-8 ounces of unsweetened almond milk
1/2 of a banana (use 1 whole if it is small)
Sprinkling of cinnamon
Sprinkling of nutmeg
And if you want, you can add in these extras like I did:
1 tablespoon of unrefined coconut oil
1 tablespoon of chia seeds
Need some more greens in your life? Add a cup of spinach!
All you do is place all ingredients in the blender, blend for 30ish seconds and you are good to go!
I hope you enjoy this recipe!
Want to try Shakeology? email me at kjeskacoach@gmail.com for info on samples and full order pricing !
Monday, November 28, 2016
Sunday, August 14, 2016
Back to My Roots - Where it all Began
Just over two years ago, I was inspired on a journey to get healthier. In actuality, I really just wanted to look better by losing some weight (I discovered the importance of health and my own internal transformation shortly after beginning).
I didn't have the confidence in my ability to actually succeed, especially in a 60 day program, so I chose the 3 week program. I told myself, "if I can make it through 3 weeks, then I know I can keep going."
Sure enough, that 21 day program with simple portion control, a nutritious shake every day, and 30 minutes of exercise was just what I needed. It was simplified so that this girl could get some pretty great results. In fact, I lost 8 pounds in 3 weeks with a total of 20 pounds or so over the first 3 months.
Since following the 21 Day Fix for months, I've followed many other programs like Masters: Hammer and Chisel, 22 Minute Hard Corps, and the Challenge Du Jour from Beachbody on Demand.
And now I'm bringing it back while I wait for 3 Week Yoga Retreat!
As I prepare, I'm definitely going back to basics and PLANNING my way through my nutrition. While I may not end up having every single thing on here, this gives me a great guide to follow and prepares myself mentally for what the week has to offer.
When I meal plan, I make it as simple as possible.
I start with Breakfast and work my way down. I make sure to plug my Shakeology in for one of the snack and pick my fixings as I figure out what I have left after I finish my meals.
So here is my order for what I plan out for the most part:
1. Breakfast
2. Shakeology
3. Lunch
4. Dinner
5. Shakeology add ins
6. Afternoon snack
Once I figure out the first full day, I generally use my dinner for the next days lunch. It simplifies EVERYTHING for me!!!
Enjoy the tips and the meal plan and feel free to use anything you'd like. I'm always open for questions as well!!
❤️❤️Kristi
I didn't have the confidence in my ability to actually succeed, especially in a 60 day program, so I chose the 3 week program. I told myself, "if I can make it through 3 weeks, then I know I can keep going."
Sure enough, that 21 day program with simple portion control, a nutritious shake every day, and 30 minutes of exercise was just what I needed. It was simplified so that this girl could get some pretty great results. In fact, I lost 8 pounds in 3 weeks with a total of 20 pounds or so over the first 3 months.
Since following the 21 Day Fix for months, I've followed many other programs like Masters: Hammer and Chisel, 22 Minute Hard Corps, and the Challenge Du Jour from Beachbody on Demand.
And now I'm bringing it back while I wait for 3 Week Yoga Retreat!
As I prepare, I'm definitely going back to basics and PLANNING my way through my nutrition. While I may not end up having every single thing on here, this gives me a great guide to follow and prepares myself mentally for what the week has to offer.
When I meal plan, I make it as simple as possible.
I start with Breakfast and work my way down. I make sure to plug my Shakeology in for one of the snack and pick my fixings as I figure out what I have left after I finish my meals.
So here is my order for what I plan out for the most part:
1. Breakfast
2. Shakeology
3. Lunch
4. Dinner
5. Shakeology add ins
6. Afternoon snack
Once I figure out the first full day, I generally use my dinner for the next days lunch. It simplifies EVERYTHING for me!!!
Enjoy the tips and the meal plan and feel free to use anything you'd like. I'm always open for questions as well!!
❤️❤️Kristi
Monday, April 25, 2016
8 Tips to Get you STARTED on Getting Healthier
Have you been wanting or trying to lose weight or just be healthier and you are having a HARD TIME just doing it?
Did you know that you don't have to do it all at once?!
For me, it was hard to implement things into my life because I was just stuck in a rut and didn't know what to do or how to do it. I needed to desperately lose weight and get some confidence back into the vision that I had for myself. I struggled DAILY with over eating, chocolate addiction, and just plain old laziness. I knew I needed to eat better. I knew I needed to be more active, but starting was the hardest part. Once I started, man, it was like everything else slowly started to fall into place and I started to see results.
Now, all of the tips I am going to share with you today are ways to get you started, but none of these will work or STICK with you until you've done this: Got yourself into the mindset to make change and to realize that this isn't an overnight success. There will be peaks and valleys, but you have to make sure that you are able to push through the valleys and not allow yourself to quit!! The thing that makes starting so hard is getting yourself mentally prepared to accept, embrace, and willing yourself for change.
So starting right now, make that commitment to yourself that these are your stepping stones and that YOU are going to do whatever you can to reach your goals. Write your goal down and speak it OUT LOUD to yourself every day - hell, do it twice a day!
Let's get into it, shall we?! 7 of my tips revolve around our eating habits because, well, nutrition is the BIGGEST factor in YOU seeing RESULTS!
1. Don't go for seconds!!
We all know the gig: We are at a gathering or you've cooked a little too much food and it's just EASY to get up and fill your plate a second, third, and maybe even fourth time. Been there, still there sometimes, and being aware of it is something that has helped me tremendously! Most of the time when we do this, it is out of boredom or just because the food is there.
BONUS TIP: When you feel like you are still hungry and want more, drink 12 ounces of water and wait 10 minutes. Immerse yourself in conversation. Busy yourself with cleaning up or going to a different room. All of these things will help you to realize if you're actually still hungry or not! If you are actually hungry, by all means go for more, but don't over do it!
2. Find and create healthier versions of the foods you love.
This may sound weird and maybe you've never thought of this, but this is relatively easy to do with almost EVERY dish that you love. There is always an alternative! One example is with tacos: If you don't want to home make corn tortilla shells, ditch the shells and use romaine heart leaves for your shell. Swap your ground beef for ground turkey or shredded chicken. Load them up with veggies. Skip the sour cream and use avocado or greek yogurt (or both!). You'd be surprised at how amazing tacos taste in their healthy versions!
3. Drink more water!!
I always tell my clients that their water goal should be at least half of their body weight in ounces. This can be really hard to do, so simplify it by always having 12 ounces after each meal and snack and ALWAYS have a water bottle handy to resist the temptations of going to the soda machine for a beverage!
4. Slowly cut the CRAP
How much soda do you drink each day? Are you addicted to sugar and sweets? Yea, I used to live off of Dr. Pepper and chocolate. I could literally eat nothing else all day and I would be happy as a clam - or so I thought before I started eating things that my body loved. Start small! If you drink 4 cans of Mountain Dew a day, start by going down to 2, then 1, then 1 every other day, then once a week, then just get rid of it! Same with sweets. I always had chocolate on hand or in the cupboards. This was a problem area for me because it was a true addiction, so I just had to cut it and Shakeology helped me IMMENSELY with this. However, if you can resist your temptaions, slowly decrease the amount that you have each day to slowly cut it out. Do you eat fast food for lunch every day? Stop it! Plan ahead, cut down to 1 per week.
5. Have dinner leftovers for lunch
I try really hard to cook an extra portion at dinner time so that I can have it for lunch the next day. Box it up right away so that you don't eat it for seconds at dinner.
6. Always have healthy snacks available and ready to eat
I tend to portion out baby carrots, cucumbers, and any veggie really so that I can just grab and go. If I get an itch to eat something, I can quickly grab the healthy option vs. the chips in the cupboard. I also like to keep protien bars (Quest bars and Clif bars) in my purse and car, as well as an empty shaker with a packet of Shakeology in my purse for emergencies.
BONUS TIP: always make sure you replenish your stash! It's easy to portion and have lots of snacks ready to go, but sometimes we forget to replace what we have used. This is usually my protien bars where I forget to put another one in my purse (which is why I have one in my car now too haha!). Then I get in a jam and cave to the McDonald's that I'm driving past.
7. Batch cook meals to cut down on cooking time
Batch cooking is where you cook a bunch of meals at the same time. These can be all the same meals or different and you are just preparing yourself to plan ahead and not get caught in the .. "ugh, I don't want to cook so let's order pizza" moment. Some call this meal prepping. You wouldn't want to do this if you have a weird thing about always having to heat up your meals. If you have to have fresh cooked food and this seems like leftovers to you, don't do this because you won't enjoy the process and you won't stick with it.
8. Up your activity level!
This is pretty simple and some easy ways to do this are: take stairs whenever possible, after sitting for an hour get up and walk around for 10 minutes, clean your house more often :), go on walks with the kids or hubby (this also increases bonding time with your loved ones!), and if you're ready to take it on - get your 30 minutes of exercise in daily!!!!
If you found these tips helpful, share this post on Facebook!!!
Would you still benefit some extra support in one of my online health and fitness challenge groups? please fill out the form below or shoot me an email to kjeskacoach@gmail.com with the subject "I'm ready to be healthy!" and we can chat! <3
Did you know that you don't have to do it all at once?!
For me, it was hard to implement things into my life because I was just stuck in a rut and didn't know what to do or how to do it. I needed to desperately lose weight and get some confidence back into the vision that I had for myself. I struggled DAILY with over eating, chocolate addiction, and just plain old laziness. I knew I needed to eat better. I knew I needed to be more active, but starting was the hardest part. Once I started, man, it was like everything else slowly started to fall into place and I started to see results.
Now, all of the tips I am going to share with you today are ways to get you started, but none of these will work or STICK with you until you've done this: Got yourself into the mindset to make change and to realize that this isn't an overnight success. There will be peaks and valleys, but you have to make sure that you are able to push through the valleys and not allow yourself to quit!! The thing that makes starting so hard is getting yourself mentally prepared to accept, embrace, and willing yourself for change.
So starting right now, make that commitment to yourself that these are your stepping stones and that YOU are going to do whatever you can to reach your goals. Write your goal down and speak it OUT LOUD to yourself every day - hell, do it twice a day!
Let's get into it, shall we?! 7 of my tips revolve around our eating habits because, well, nutrition is the BIGGEST factor in YOU seeing RESULTS!
1. Don't go for seconds!!
We all know the gig: We are at a gathering or you've cooked a little too much food and it's just EASY to get up and fill your plate a second, third, and maybe even fourth time. Been there, still there sometimes, and being aware of it is something that has helped me tremendously! Most of the time when we do this, it is out of boredom or just because the food is there.
BONUS TIP: When you feel like you are still hungry and want more, drink 12 ounces of water and wait 10 minutes. Immerse yourself in conversation. Busy yourself with cleaning up or going to a different room. All of these things will help you to realize if you're actually still hungry or not! If you are actually hungry, by all means go for more, but don't over do it!
2. Find and create healthier versions of the foods you love.
This may sound weird and maybe you've never thought of this, but this is relatively easy to do with almost EVERY dish that you love. There is always an alternative! One example is with tacos: If you don't want to home make corn tortilla shells, ditch the shells and use romaine heart leaves for your shell. Swap your ground beef for ground turkey or shredded chicken. Load them up with veggies. Skip the sour cream and use avocado or greek yogurt (or both!). You'd be surprised at how amazing tacos taste in their healthy versions!
3. Drink more water!!
I always tell my clients that their water goal should be at least half of their body weight in ounces. This can be really hard to do, so simplify it by always having 12 ounces after each meal and snack and ALWAYS have a water bottle handy to resist the temptations of going to the soda machine for a beverage!
4. Slowly cut the CRAP
How much soda do you drink each day? Are you addicted to sugar and sweets? Yea, I used to live off of Dr. Pepper and chocolate. I could literally eat nothing else all day and I would be happy as a clam - or so I thought before I started eating things that my body loved. Start small! If you drink 4 cans of Mountain Dew a day, start by going down to 2, then 1, then 1 every other day, then once a week, then just get rid of it! Same with sweets. I always had chocolate on hand or in the cupboards. This was a problem area for me because it was a true addiction, so I just had to cut it and Shakeology helped me IMMENSELY with this. However, if you can resist your temptaions, slowly decrease the amount that you have each day to slowly cut it out. Do you eat fast food for lunch every day? Stop it! Plan ahead, cut down to 1 per week.
5. Have dinner leftovers for lunch
I try really hard to cook an extra portion at dinner time so that I can have it for lunch the next day. Box it up right away so that you don't eat it for seconds at dinner.
6. Always have healthy snacks available and ready to eat
I tend to portion out baby carrots, cucumbers, and any veggie really so that I can just grab and go. If I get an itch to eat something, I can quickly grab the healthy option vs. the chips in the cupboard. I also like to keep protien bars (Quest bars and Clif bars) in my purse and car, as well as an empty shaker with a packet of Shakeology in my purse for emergencies.
BONUS TIP: always make sure you replenish your stash! It's easy to portion and have lots of snacks ready to go, but sometimes we forget to replace what we have used. This is usually my protien bars where I forget to put another one in my purse (which is why I have one in my car now too haha!). Then I get in a jam and cave to the McDonald's that I'm driving past.
7. Batch cook meals to cut down on cooking time
Batch cooking is where you cook a bunch of meals at the same time. These can be all the same meals or different and you are just preparing yourself to plan ahead and not get caught in the .. "ugh, I don't want to cook so let's order pizza" moment. Some call this meal prepping. You wouldn't want to do this if you have a weird thing about always having to heat up your meals. If you have to have fresh cooked food and this seems like leftovers to you, don't do this because you won't enjoy the process and you won't stick with it.
8. Up your activity level!
This is pretty simple and some easy ways to do this are: take stairs whenever possible, after sitting for an hour get up and walk around for 10 minutes, clean your house more often :), go on walks with the kids or hubby (this also increases bonding time with your loved ones!), and if you're ready to take it on - get your 30 minutes of exercise in daily!!!!
If you found these tips helpful, share this post on Facebook!!!
Would you still benefit some extra support in one of my online health and fitness challenge groups? please fill out the form below or shoot me an email to kjeskacoach@gmail.com with the subject "I'm ready to be healthy!" and we can chat! <3
Fill out my online form.
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Tuesday, January 26, 2016
Almond Banana Oatmeal
SO oatmeal has quickly become a FAVORITE breakfast of mine over the last few months. Especially since my 2 year old has fallen in love with oatmeal as well!
This particular recipe is one of my favorites, because the slivered almonds add a fun extra and tasty crunch to the bowl.
INGREDIENTS:
1/2 cup Oats (any kind are fine!)
Small banana (or 1/2 large), sliced
All Natural Almond Butter (I use Justin's)
Plain Slivered almonds
DIRECTIONS:
1. Cook 1 serving (1/2 cup) of oats to your liking according to directions (I use quick 1 minute or old fashioned oats the best!)
2. Melt and mix 1 tsp almond butter into oatmeal
3. Top with banana and almonds (I use 1/4 cup of almonds)
4. FREAKING ENJOY!!! :)
FIXERS: 1 yellow, 1 purple, 1 tsp, 1 blue (depending on the amt. of almonds you use!)
Tomato/Cucumber Salad - Cottage Cheese Version
I truly love pretty much everything that includes tomatoes and cucumbers from tossing them with fresh mozzarella to having them in a garden salad. I did not get this idea on my own, but from a couple friends who enjoy this snack very regularly. Personally, cottage cheese and I have a pretty new relationship. I rarely eat it, but like to when I want a switch in things. Needless to say, this snack MORE than passed my expectations. Even more so, I pre-prepped 2 more snacks for the next couple days!
Here is the recipe (I will give you my measurements , but you can do whatever ration you want! The beauty of tossed salad type snacks ;) ):
1 cup cottage cheese
1/2 cup diced cucumbers
1/2 cup diced tomatoes
1/4 avocado
1 tsp aged balsamic (this is where I get mine, not sure if there is anything similar elsewhere http://lovethatolive.com)
Mix it all up and ENJOY! <3
For my Fixers: just portion out your red container with cottage cheese, fill your green container with a mixture of diced tomatoes and diced cucumbers, use 1/4 of an avocado diced and just measure out a tsp of the balsamic olive oil! 1 red, 1 green, 1 blue, 1 tsp in total! ENJOY!
Sunday, December 6, 2015
Brazil Butt Lift for a WEEK!
Good evening friends! I just finished my meal plan and will be shopping after I bring my son to school in the morning (I have what I need for bfast!).
I'm starting Hammer and Chisel on the 14th (more to come on this!!!), but I want to get myself back into the prepping and sticking to a program! With my shoulder still being weird, I'm going to do Brazil Butt Lift for a week! I have no butt, and it has very little shoulder impact - so I figured, WHY NOT?! haha!
Printed out the nutrition plan (LOTS of pages, so used my work printer at the clinic, HA!) from Beachbody on Demand and planned my week! I will also finish my grocery list for the recipes in the morning, as I am at work and don't remem
ber if I have certain things!
Feel free to use this as ideas for meals/snacks! The measurements are a little different than the Fix, so you would just measure by your containers vs. taking these measurements. :)
Thursday, November 12, 2015
Creating a Vision for Yourself
Hi friends!!!
The last few months have been quite the whirlwind with being able to quit working full time, working from home, and juggling a new kindergarten schedule, a 2 1/2 year old, AND a husband! Haha! I've missed you all!!!
I've been trying to find my way within my new schedule and where I can fit everything I want to into my days. I believe we finally have a schedule down - for the most part - so I think I can finally come back to my blog more frequently!!
As I said, coaching from home has become my main source of income and I could not be more grateful that this opportunity has been able to fulfill what I've set out to do - being able to be a stay at home mom during the day to be with my daughter, have the flexibility to bring my son to and from school, not have to miss out on field trips or events because I have to work. I finally, LITERALLY, get to design my life and my schedule around what we have to and want to do!
It's totally crazy that only a couple hours a day for a little over a year was able to provide me with the confidence and the income to be able to do this!
Now, when I was finally home with my kids, I felt like I had lost what I was doing because I didn't know where else I wanted to go with this business. And then it hit me. I was driven to provide other moms with the vision and the motivation to be there 100% for their children. If I can help ONE other mom be able to be a stay at home mom, and have it be their dream come true... My mission will be fulfilled. My optimism and love for learning to help and motivate others to work towards living their life the way they want to design it and have a genuine love for their life and themselves.
Not to mention the other relevant, and very necessary journey to living a healthy lifestyle to inspire those around me to lead healthier lifestyles. Creating a world in which health, fitness and nutrition are part of the forefront of our society where people care about what that sugar, cheeseburger, and ice cream does to your body outside of making you feel like garbage.
Now I'm telling you, this is THE PERFECT time of the year in which you get started on your journey to living your life the way you want to design it. The sky is the limit and I want to show you the way.
Starting November 23rd, I have my new coach training that I have revamped the last couple months to provide you with a block system in which you move from one block of training to the next at your own pace.
What is coaching?
Let's get together on TUESDAY night at 8pm CST/9pm EST to talk about what we are going to do as coaches on a team together and what it all entails. You will have the opportunity to ask questions, learn about the every day tasks of a coach, income potential, and how to get started! I look forward to seeing you on the call... and on the team! <3
Feel free to shoot me an email at kjeskacoach@gmail.com with any inquiries and questions!!
The last few months have been quite the whirlwind with being able to quit working full time, working from home, and juggling a new kindergarten schedule, a 2 1/2 year old, AND a husband! Haha! I've missed you all!!!
I've been trying to find my way within my new schedule and where I can fit everything I want to into my days. I believe we finally have a schedule down - for the most part - so I think I can finally come back to my blog more frequently!!
As I said, coaching from home has become my main source of income and I could not be more grateful that this opportunity has been able to fulfill what I've set out to do - being able to be a stay at home mom during the day to be with my daughter, have the flexibility to bring my son to and from school, not have to miss out on field trips or events because I have to work. I finally, LITERALLY, get to design my life and my schedule around what we have to and want to do!
It's totally crazy that only a couple hours a day for a little over a year was able to provide me with the confidence and the income to be able to do this!
Now, when I was finally home with my kids, I felt like I had lost what I was doing because I didn't know where else I wanted to go with this business. And then it hit me. I was driven to provide other moms with the vision and the motivation to be there 100% for their children. If I can help ONE other mom be able to be a stay at home mom, and have it be their dream come true... My mission will be fulfilled. My optimism and love for learning to help and motivate others to work towards living their life the way they want to design it and have a genuine love for their life and themselves.
Not to mention the other relevant, and very necessary journey to living a healthy lifestyle to inspire those around me to lead healthier lifestyles. Creating a world in which health, fitness and nutrition are part of the forefront of our society where people care about what that sugar, cheeseburger, and ice cream does to your body outside of making you feel like garbage.
Now I'm telling you, this is THE PERFECT time of the year in which you get started on your journey to living your life the way you want to design it. The sky is the limit and I want to show you the way.
Starting November 23rd, I have my new coach training that I have revamped the last couple months to provide you with a block system in which you move from one block of training to the next at your own pace.
What is coaching?
Let's get together on TUESDAY night at 8pm CST/9pm EST to talk about what we are going to do as coaches on a team together and what it all entails. You will have the opportunity to ask questions, learn about the every day tasks of a coach, income potential, and how to get started! I look forward to seeing you on the call... and on the team! <3
Feel free to shoot me an email at kjeskacoach@gmail.com with any inquiries and questions!!
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