KATU News At Home Pregnancy Workout!

Let’s be completely honest, when you are pregnant, you have limited energy! Let’s take it a step farther, when you are nine months pregnant and ready to pop, you are even more exhausted!

As a personal trainer and nutrition coach, it is very important to keep my body healthy by moving often and eating a balanced and nutrient dense diet. It makes my pregnancy easier, the delivery smoother and the post-partum recovery faster.

Here are a few tips for you to get through your pregnancy feeling successful and strong!

  1. Move for 20 minutes per day! Research shows that within the first 20 minutes of exercise, your body gets the most health benefits. Therefore, that little munchkin you are growing does as well! Go for a walk, hit the gym, do a workout video or hit this quick workout at home.
  2. Listen to your body! And your doctor! Trust me, you are going to know when it’s time to slow down. Stay active and strong but be aware that your body is going through some major changes and you need to adjust.
  3. You are NOT eating for two! You are eating for yourself and a tiny little peanut. While your body may need 1700-2500 calories per day, you’re unborn baby does not. Doctors suggest 150-250 additional calories in the first trimester, 250-350 calories in the second trimester and about 500 calories in the third and final trimester. Trust me, you want to pay attention to this so you aren’t packing on the pounds and struggling after your baby arrives to lose the weight. Remember a healthy weight gain during pregnancy is 25-35 pounds!

With all that being said, knowing that I need to take care of my body doesn’t exactly give me additional energy in getting to the gym. I know you know what I’m talking about ladies! So here is a great 5 minute routine, that was featured on KATU Afternoon Live, I do at home to keep me moving. The best part of this routine, is that I can repeat it for however long I feel like I can so I can get my heart rate up for longer periods of time and work on my endurance! Which let’s be honest, I am definitely going to need here in a week or two.

Kelsey’s KATU News Pregnancy Workout

This is a full body workout that can be done without equipment if needed! Otherwise, I suggest a yoga ball and dumbbells for resistance training. Complete 60 seconds in each exercise before moving on to the next! Set a timer on your smart phone and get to moving.

Body weight squats: Stand with feet shoulder width apart or farther is that is more comfortable, bend your knees and lean slightly back as you lower your body in a squat. Be sure your knees stay behind your toes and your weight is on your heels. Stand back up and squeeze your gluten before repeating. Hold dumbbells in hands if you are feeling good!

Bent over Low Row: With dumbbells in hands and palms facing each other, bend at the waist and knees to get your chest close to parallel to the floor. Keep your back straight and eyes on the floor 3 feet in front of you as you bring the weights to your ribcage, squeeze into your shoulder blades and back before returning to straight arms at the bottom.

Push-ups: Perform push-ups from knees or toes in a plank position. Squeeze glutes and quads to support your back and core. Keep your hips slightly elevated as you lower your body down to hover over the floor, then push away to straighten arms again with an exhale. As your belly grows, find a stable base to perform and incline push-up to modify the movement.

Bridge on yoga ball: Sitting on the yoga ball, walk your feet out slowly and carefully so that your upper back and neck are supported on the ball. Squeeze your glutes and elevate your hips to become parallel to the floor before slowly releasing back down, then repeat.

Bird Dog: Kneeling on the floor on all fours. Take a big inhale and reach your right arm and left leg to outstretch away from each other, then return to starting position. Repeat to opposite side with left arm and right leg, then return to start.

REST for one minute, then repeat for as long as you feel great!

If you would like to join me on my journey through the rest of this pregnancy and getting back into tip-top shape after baby, follow my blog! If you know someone pregnant, send this to them post to help them along their journey. This blog is filled with health and fitness tips, workouts,  yummy healthy recipes and just a splash of Kelsey honesty and fun!


Healthy Family Food! Part 1…Steak and Potatoes!

It’s a new day and I’m feeling pretty fabulous after the yucky day I had yesterday! I took some time this morning on self-reflection, found some great inspiration in bettering my skills of letting toxic people go and I’m moving on! See my sad little post yesterday… Letting Go of…People that Suck! I’m over it!

Time to get back to doing what I love and helping those that need and want it! So here we go! Recipes are in high demand with our clients and members. I hear you and I’m ready to help! For the next week, my focus for the blog will be “Healthy Family Food”. 

I plan on sharing my favorite recipes that my picky family actually enjoys. Let me paint you a picture….My 11 year old daughter love all carbs! If they happen to be coated in butter, she’s the happiest person in the world. Think mashed potatoes, pasta and parmesan cheese or white rice with butter and salt. Ugh,…just thinking about it made my insulin spike! My 9 year old son is all about mac n cheese, chicken, broccoli and chocolate. Seriously, that’s his jam! Luckily for me, my hubby will eat pretty much anything. Keeping in mind that he is a personal trainer as well, so health and fitness means a lot to him. Obviously, protein and veggies need to be in every meal. OH DARN!  Haha!

As a mom, I make sure my kids are educated and understand the choices they make with their meals. That doesn’t mean I micromanage them and their decisions, because I don’t. It just means that I guide and educate them to make healthy choices. They know what protein does for their body and muscles, they know that carbohydrates give them energy that needs to be burned off with activity and they know that healthy fats make them think and move better. Do they make perfect choices all the time? Of course not, they are kids! However, I am so proud of what they know and how they use that knowledge to fuel their bodies.

So here are a few rules we follow with our family dinners…

  1. Everyone MUST have veggiesof some kind. No getting up from the table until I am satisfied with their consumption. It can be a quick salad, grilled or steamed veggies or veggies hidden within the dish.
  2. Everyone must have some form of protein. Same rules apply, don’t leave the table until you have your protein in.
  3. When you want seconds of carbs, they always do. They have to have seconds of the protein or veggies, first. Often the question of seconds, comes with me asking, “Are you still hungry or does it just taste good?” This is not meant to be a guilt trip, it’s meant to get them thinking about what it feels like to feel satiated or just having an appetite for the yummy stuff.
  4. We don’t do dessert. I never got them in the habit of having dessert. When we have sweets in the house, it’s usually for a fun reason. Sweets come with  birthdays, holidays or sometimes, just because Jadyn likes baking and I like to get her moving in the kitchen. Dessert in our home, is for an occasion.

Yes, we sit at the dinner table together. Yes, we like to have conversations during our time together. We usually ask questions like, “What was your favorite part of the day?” “What challenge did you come across today?” I want them to start thinking about how to overcome and how to celebrate their day.

Now that I have painted you a picture of our dinner table, I have a recipe for you!

Lets start with Jadyn’s favorite…Brady’s will be featured tomorrow 🙂

Grilled Flank Steak and Asparagus with Crispy Roasted Potatoes

Marinade and steak

  • 1 cup low sodium soy sauce
  • 1/4 cup rice vinegar or balsamic vinegar
  • 3 tbsp minced garlic
  • 1 tbsp minced ginger or 2 tsp ground dried ginger
  • 3 tbsp light brown sugar
  • 3 tbsp honey
  • 1 cup warm water
  • 1/2 cup finely chopped green onions
  • 2 pounds flank steak

Roasted Potatoes

  • 1.5 pounds yukon gold potatoes, diced
  • 3 tbsp ranch dressing dry mix
  • 1/4 cup olive oil
  • 1/2 tbsp garlic salt
  • pepper to taste

Grilled Asparagus

  • 1-2 bunches of asparagus
  • 2 tbsp olive oil
  • salt and pepper to taste
  • 2 tbsp shredded parmesan cheese

Place all ingredients for marinade (except steak and green onions) in small bowl and whisk together until combined.

Place steak in deep dish and pour marinade over the top. Sprinkle green onions atop the steak, then cover and place in fridge for at least two hours or up to 8.

An hour before you want to serve dinner, preheat oven to 400 degrees for potatoes. Line cookie sheet with aluminum foil and spray with non-stick cooking spray.

Place all ingredients for potatoes recipe in large ziplock bag and toss until potatoes are evenly coated. Spread potatoes on cookie sheet evenly and place in oven to bake 30-40 minutes. Toss with spatula every 10-15 minutes. Remove from oven when sides are crispy and the centers are tender.

In the meantime, snap end off one piece of asparagus to see where to cut the rest of the stalks. Once all stalks are cut, brush long pieces of asparagus with olive oil and sprinkle with salt and pepper. Place on plate and get ready to grill/broil with steak.

Heat your grill on high! Place steak directly on grill and let cook for 4-6 minutes per side or until reaching desired temp of 125 degrees to 150 degrees, depending on desired doneness. Throw away the rest of your marinade. When done, place on cutting board and let rest for at least 10 minutes. Place asparagus on grill and cook until desired doneness, place on new plate and sprinkle with parmesan cheese.

If needed, use broiler instead of grill for steak and asparagus. Heat broiler and follow the same steps above, flipping steak 4-5 minutes into the cook.

Cut steak against the grain of the meat for the best tenderness when eating.

  • Enjoy dinner with your family and feel good about the healthy meal you provided! You nailed it!

Food prep tip: I OFTEN double or triple my recipes because I am NOT about cooking every single day for every single meal. I like to spend just a bit more energy by making a larger recipe so my family and I have healthy options on the days that follow our healthy family dinner.

Honestly,

Kelsey


Letting Go of…People that Suck

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I have heard that writing in a blog should almost be like keeping a journal. You should open yourself up because it helps people to connect with you. Give people advice and be an expert in what you know! Ok, while I do appreciate that part of blogging, tonight  I find myself using this post as a release. So be warned, this is a very personal post reflecting something that I struggle greatly in.

Today almost comes as a cruel joke. A test in how serious I am about my 2018 goals.

Let me preface with this…

Last night during our monthly HellaBella Huddle via video conference, we ran a very important exercise. This exercise had all of us reflecting on 2017 and setting goals for 2018. Amy and I did this exercise last week and found it extremely beneficial and wanted to share it with our Bellas. So we did! This was one of the things to reflect on…

Name three things you need to let go of in 2018…

I had my three things listed but only shared one as our clients wrote their own answers. Which one did I share you ask?

My number one answer: “People that suck.”

Let me explain. You know those people that always say they truly care about others and helping others at full capacity but they are usually in it to make money and masking it with the “touchy feelies”? Yeah, that’s not me. I truly and deeply care for people. Not even just people I know and love. People that are strangers, people I don’t even know. I don’t know why exactly, but I have always felt like it’s my life’s purpose to love on people and help them with everything I have. If they have a need, I try to fill it. I’m not trying to tell you I’m Mother Teresa. I’m just being completely honest about who I am. I have always felt that if you have the capability to help, then you should. If you have the money to give, then give. If you have the knowledge to provide, then provide it. If you have more than you need, give it to those that don’t. Giving and offering who I am to people, is how I show them I love them and truly care about them. I genuinely and truly need to help people to feel like I have a valid place in this world and I matter. It’s my purpose. This doesn’t mean it’s healthy, it’s just who I am.

Now this is where I go very wrong. While my heart is open and ready to give to others, this also means it is wide open for those who could just suck me completely dry and not even give a damn. So as you may have guessed, this happens today. I truly give as much as I can to help someone. I give to them in every way I can. I get excited because I know I can help them with their health and wellness. They are so severely overweight that it is dangerous and life-threatening. As Amy and I develop a plan, we are feeling so good about presenting this plan and change their life. No sooner do we give what we have, that we get slapped in the face with incredibly mean and hurtful comments about how we could be doing more. I feel like a child that has been discipled severely but doesn’t understand what they did. I’m confused. What happened? What could I have done better? Why is she being so mean and hurtful? My heart drops and I find myself recoiling into a dark and saddened place. How could I let someone I don’t even know cause so much uncertainty within myself?

Unfortunately, this is not a foreign feeling to me. I honestly don’t understand mean people. My brain and heart cannot wrap around it. I try so hard to understand by saying things to myself like…

  • They are unhappy, Kelsey. Give them a break.
  • You have a good heart, Kels. Stay true to that.
  • They need a punching bag, Kelsey. It’s not you, it’s them.
  • They are not like you Kelsey and you can’t control that.
  • Some people just take and they don’t care who they hurt. Let it go.
  • They don’t deserve your energy or time if this is how they treat you, Kels.

I say these things to myself every time this happens but I still feel sad and deflated for much longer than I should. This is something I am working on within myself. I know I can’t invest my feelings into people that suck me dry, so why do I let it bother me so much? Why do I let these people that I don’t even know, hurt me and make me question myself and my own intent and heart? Why do I let it slip into my home and my role within my own family?

To be honest, I don’t have an answer to these questions. What I do know, is that I need to reflect on this and make this even more of a focus in 2018. My husband and children are amazing. They know I wear my heart on my sleeve and they know when I need a hug and encouragement. They all snuggled the heck out of me tonight with kind words and kisses. My bestie gave me great advice that I need to get framed and pasted on my forward. She said, “Will this matter in 10 minutes? Will this matter in 10 days? Will this matter in 10 years?” If the answer is “no” to any of those, cope with the situation and move on.

I am now publicly expressing…this is my ultimate goal for 2018!  Invest in those that truly matter and are happy to receive my support and attention. Let go of those who don’t. It’s that simple.

If anyone out there has suggested books to read, articles to check out or anything that is of value in this category, I am all ears! I am starting this self-love project right now and won’t look back until I have bettered myself in 2018. Thanks for listening and good luck to you with your 2018 goals as well. Let’s keep each other posted on our progress!

Honestly,

Kelsey


The Best Part of Waking Up…

Do you have that ONE meal that you could eat over and over again and still be happy? Is this meal a healthy meal that you feel good about making and eating every day? I was inspired to write this post the other day when one of our clients requested this recipe again. It was quite a popular recipe when we first introduced it a year ago and I eat it all the time, so I just didn’t think about it. Yes, it’s healthy but don’t think that I don’t love the euphoric feeling many naughty little breakfast foods can bring.

Maybe I should rewind just a minute so you know I am a normal human who likes ridiculously fun breakfast foods! Also, if you don’t know me well yet, I grew up loving all the food in the world and didn’t even know what calories and macronutrients were. If you would have asked me, I would have told you they were on the periodic table somewhere next to sodium and hydrogen. That’s salt and water right? Totally has to do with food.

So let me preface my imaginary binge eating that is about to take place with a small background of who I WAS….

I am a small person of barely over 5 feet and 5 inches. I have small bones and a little frame. Sounds pretty good right? Now let’s flashback to my childhood, adolescent and young adult life. Revisiting the chapters before I started a family at 24 years old. Kelsey (third person, sure ok) was 198 pounds! That’s about 70 pounds more that what I weigh typically, remember I am currently 9 months pregnant soooo…..

I was that super uncool kid in school that was crazy insecure about how I looked and carried myself. People made fun of me and teased me, just to make others around them laugh. Kids can be such assholes! I tell my kids, if I ever hear of any kids of unkindness they bring to another child, we are going over to their house, apologizing profusely, making their family dinner and playing games with them all night until they can see they are normal kids too. Then the rest of the week we are heading to volunteer our time in the children’s hospital where kids aren’t as lucky as they are. Needless to say, my kids are well behaved and very sensitive to the feelings and needs of others. Damn right! I have amazing children, I really do.

Ok, let’s go back to fantasy world where I get to eat everything and you get to see how ridiculous my food imagination can be…This is when I channel that young lady who doesn’t know about calories and eats whatever she wants to fulfill the emotional holes in her life….You know we all do this as humans, don’t lie.

So here are my breakfast fantasy foods…

French Toast? HELL YES! The more obnoxious, the better! Have you heard of this french toast that is batter dipped and coated in your favorite cereal before frying?! This is a thing I need to eat…right after a crazy leg day where I just killed it on weights and reps so my body actually USES the french toast as fuel instead of going straight to my ass (and not in a good way, thank you very much).

Big Ol’Cheesy Bacon Omelette? YUP! These are a little trickier to justify because the fat content is through the roof! So if we take out the fact that they are a zillion calories and more than half are fat calories, I’m IN! Can we talk about the side of hash browns?! Don’t give me half-done, soggy, barely defrosted hash browns. I need those little suckers to be crispy and salty if I am going got invest my calorie intake in them. Ketchup can only do so much!

Perfect Pancakes? YES PLEASE! Let’s be real, there are bad pancakes and perfect pancakes. You know what I’m talkin’ about, right?  Bad pancakes are those that have no variance in texture. They are the same dense consistency in the middle as they are on the edges, BLAH! Perfect pancakes are the cakes that have that little bit of bitter buttermilk flavor, have huge fluffy air pockets throughout and have been crisped on the edges so you have a bit of crunch! And yes, soak those puppies in syrup and butter and I’m game….after crazy leg day….in moderation and having portion control. Damn this nutritional mind sometimes.

Ok, fast forward….Kelsey has a family, realizes she can’t be unhealthy for her children, takes health and fitness seriously, becomes a personal trainer and sets out to learns as much as humanly possible, then becomes Wonder Woman! Ok, the last one isn’t exactly what happened but sometimes I feel that way.

Now I know, breakfast is crazy important! I can’t spend all my calories on one meal and risk that crazy insulin spike, throw my body into fat storing mode, transform all that extra “energy” from excessive food into fat stores and watch my muscles get locked in a choke hold. No thanks! You’re welcome Fitness Fairies, you’re welcome!

I have found my favorite breakfast in the world! Well, really I have two but I’m sharing one today for the sake of word count and your time.

Drumroll please…

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The Kelsey Scramble! 

(No I don’t have a cool name for this) I made it up as my favorite breakfast and didn’t think about a fancy introduction. I am certainly open to suggestions!

This is a yummy savory breakfast that has the perfect calorie and macro profile for your morning. The protein is perfect, carbs are on point and contains the healthy fat you need. Not to mention the micronutrients are a huge feature in this recipe! So here it is…Makes five servings!

Ingredients

  • 1 tbsp olive oil
  • 1 pound Isernio’s Chicken Breakfast Sausage
  • 1.5 pound Yukon Gold Potatoes, diced small
  • 1 to 2 red bell peppers, sliced
  • 1 small yellow onion, sliced
  • 2 tbsp minced garlic
  • 2 cups chopped spinach
  • 5 whole eggs (1 over easy per scramble)
  • salt and pepper
  • cajun seasoning

In medium saute pan over medium-high add olive oil, heat then add diced gold potatoes, salt and pepper and cajun seasoning to taste. I don’t like mine super spicy so I am pretty light-handed with these. Brown potatoes until your desired crispiness.

Meanwhile, in separate medium saute pan, add bell peppers, onions and garlic and cook until softened and onions are translucent. Once cooked, add chicken sausage and cook thoroughly breaking up the meat as you go. Lastly, add your spinach and cook long enough to barely wilt in pan. Turn off heat!

In small saute pan, cook eggs over easy, one per scramble.

Assembling your masterpiece is easy. I like to keep my carbs and proteins separate so I can control the portions! Place 1/5 of the potatoes on the bottom of your dish, top with 1/5 of the veggie and sausage combo, then finish with your egg over easy with a sprinkling of parsley or cajun seasoning! Enjoy!

I like mine with a small side of berries (1/3 cup) to round out the nutritional value and add just a touch more carbs.

Nutritional Info

  • Calories 274
  • Protein 24 grams
  • Carbs 22
  • Fat 9

I hope you enjoyed my magical ride through breakfast Lala Land! We ended the imaginary binge eating with an amazingly healthy AND delicious breakfast option! So get after it!

Honestly,

Kelsey


Creating Your Utopia!

I want to take the time on this magical and relaxing Sunday to talk about finding small things that make your heart happy. Let me paint you a picture, a short story, a little Kelsey fairytale…

I’m at the beach with my family on an amazing summer day! We are taking a slow walk down the boardwalk when we walk past a cute little boutique. The kind of boutique that carries one of a kind, incredibly special and unique items. The kind of items the delightful and charming owner chooses because the item spoke to them and they just HAD to carry it in their boutique. It’s these kind of shops that I HAVE to stroll through with careful attention to every item and detail. I look at my husband and smile. He smiles back and follows me as I turn on my heel and head into the shop. The kiddos have no choice but to follow. They know their mom well enough to know that it’s time to be polite and quiet as she enters her “happy place”. They quietly hope a sweet and tasty reward will follow their kind obedience. I smile at the owner who greets me warmly and begin my slow and careful walk through the store. My gaze falls on white platters, delicately painted pottery, small antique goblets and hand-made greeting cards. I spend way too much time staring at the craftsmanship of each item, paying homage to it’s creator. Then I stop, I come across a beautiful pearlized white bowl with scalloped edges. I have never seen anything quite like it and my heart is singing! I pick it up and touch the scallops as I fold through my mind where I could place this work of art in my home. I hold it close and look up at Sam. He grins and says, “do you love it?” I nod slowly as I grip the bowl closer to my chest like a child who just got a new teddy bear. This reaction confirms his suspicion that this perfect little bowl was coming home with us.

I love these moments. They warm my heart and make me smile with complete elation. Knowing that I get to take this little thing home, place it in a special spot gives me incredible satisfaction. These moments make me feel like a better wife and mother. I’m like a little mama bird who goes out into the world to find little sticks and fluff to bring back to the home to make it more comfortable for her family. For me, this is one very important way I show love to my family. I want them to WANT to spend time together in our home. I want my husband to be proud of the home we work hard for. I want my children to know their mommy loves them so much because their home is cozy and welcoming.

I am a HUGE advocate in finding small things that make you truly happy in building a peaceful and tranquil home environment. When you come home from work, you should feel like you are walking into your own Utopia that has been built by you! Your home should give you peace and satisfaction every time you walk in.

Let’s be honest, work days are filled with people who demand the world from you. Sometimes it feels as though the only way to get them off your back is by ripping your heart out of your chest and offering it to them on a silver platter. Okay, slight exaggeration maybe but you get what I’m saying. Work can be so incredible stressful! You have a ton of deadlines! You have people to answer to for these deadlines! And you have crazy ass co-workers that won’t freakin’ shut-up when you are just trying to get things done so you can mark just ONE thing off your to-do list! Work is hard! Oftentimes, you cannot control these circumstances.

What you can control, is your home. Look around your home after reading this post and identify those items that you truly love. Clear off your kitchen table and assemble your favorite things. Don’t just place them on the table. Stage these items in a fun and artistic way before taking a snapshot of them. Use this photo as inspiration to building a home that you are truly in love with. Blow it up, frame it and hang it somewhere to remind you of your project of creating your Utopia at home. Call it, your “Home Inspiration Board”. Purge those things you don’t love or are indifferent to. Be a good citizen and donate them! Then slowly collect items that make your heart sing like those on your “Home Inspiration Board”. Soon everywhere you look, you will feel complete joy in what you are creating. Trust me. It works.

The goal? Your own personal Utopia.

Honestly,

Kelsey

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So You Don’t Eat Following a Grueling Workout?

Well, congratulations! You have once again slaughtered your Fitness Fairies (yes, capitalizing because they are now proper nouns in my world) and even taken out their Homeland with a mass airstrike. Epic fail! Furthermore, you have now surpassed the Fairy Homeland destruction and are now self-destructing your OWN Homeland, your body!

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Obviously, I am going to explain all of this so you can make better strides for your fitness goals! When you put your body through in an intense workout…

Wait define intense, Kelsey please….

This can be very subjective, however there are a few things you should be looking for when hitting your workout to call it intense.

  • Did you heart rate climb above 75-80%?
  • Did you experience muscle fatigue during lifting session or cardio session?
  • Did you rock out an awesome sweat? (Some of you don’t sweat, that’s crazy to me!)
  • Did you give your workout all you had?

Ok, now that we have an understanding of how intense your workouts are, we can talk about what happens AFTER an intense workout.

You have completely depleted the glycogen stores in your muscles and your liver. Please see previous blog post  Should I Workout on an Empty Stomach? You have also done some serious damage to your muscles and they are now suseptical to catabolism!

  • Side note: The serious damage I am referring to is a GOOD THING because it forces your body to repair the damage by building back stronger and better. Well, only as long as you read this article and take your post-workout meal seriously. 

After your workout, all of your beautiful little Fitness Fairies are exhausted and passed out (as you should feel after a workout). Without the magic potions they need (post-workout meal), they are now turning into Zombie Gremlins in your body. They are ready to eat anything and everything! Lucky for us (sense the sarcastic tone) their favorite meal is the most nutrient dense meal in your body, your muscle! BAD BAD BAD! Now….What about that magic potion? A potion that could transform those little bastards back into your badass magical Fitness Fairies? Well, lucky for you, there is!  Before the Gremlins can do too much damage to your body, you guzzle down a protein shake and bite through a big ol’ shiny apple (not poisonous like most fairytales). The simple carbohydrates from the juicy apple shoot straight into those Gremlins and your fabulous buff Fairies are revived with the energy to take on the world! The lean protein from your shake, arms your Fairies with the protection they need to ward off additional offenses against your muscles!

So, the moral of the story is…. YES! You need to eat immediately following your workout, within 30 minutes. After that, those fairies start to sprout warts and green hair as they slowly transform into ugly little beasts. Just like a pre-workout meal, your post-workout meal should contain lean protein (little to no fat) and a simple carbohydrate (little to no fiber).

Awesome examples…

  • Protein Shake and Apple/Banana
  • Egg Whites and slice of toast with jam (no butter)
  • White fish or shrimp and potatoes
  • Low-fat Greek Yogurt and berries

Bad examples…

  • Prime rib and metamucil! HA! Sorry that’s weird.

Final thoughts? Get your body what it needs to protect your muscle from entering a catabolic state and begin the growth and recovery process, aka protein synthesis, aka lean and sexy. Which let’s be real, is exactly WHY we workout! Not only are you protecting your muscle with your protein source but you are also adding the amazing benefits of additional fat burning by giving your body the carbs it needs to replace the glycogen stores, to continue your body through a long fat burning state and give you energy!

  • Another sidenote: Your body doesn’t reach full potential in fat burning until about two hours AFTER your workout! If it doesn’t have what it needs in order to get there (post-workout meal), then it may never get there!

In case I haven’t pounded this topic into your head enough….I am going to make it even more plain! Without proper nutrition and timing of that nutrition with your Post-workout meal, you are WASTING A PERFECTLY GOOD WORKOUT! Yes, it’s true! By not eating right after your workout, you are willing transforming your incredibly fab fairies into creepy awful little gremlins, never to make progress towards the body you really want. Got it? GOOD!

Honestly,

Kelsey

PS. See the Share button under here? Please share if this fairytale helped you. Let’s spread the love and help other as well 🙂 I mean, we are all basically Super Heroes!


2018 New Year Goals! My spin…

Did you know that only 8% of people actually keep their New Years Resolution. I mean, that can’t be super surprising, right? That means 92% of the you that are reading this blog post have not kept your New Years Resolution in the past. Do we know WHY that is?

Here is my thoughts on a New Years Resolution….

  • If you have to wait for one event each year to make a big change, the you really aren’t that interested in making a big change. Change comes when urgency is there! When the pain of your current circumstance overcomes the pain of what it means to make a change, that’s when your mind is made up to keep a resolution.
  • A New Years Resolution should have steps! Choose something small that you know you can accomplish in a shorter amount of time. So instead of, “This year, I want to lose 100 pounds!” Choose something like, “This week, I am going to get active and lose 2 pounds.” Upon winning the week, make a new resolution and shoot for that! We all love victories! Grab those victories one by one in smaller increments to build your confidence in keeping a long-term resolution.
  • Share your Resolution and even convince someone to walk the path with you! We are humans who like to be with other humans. I mean, for the most part you have someone in your life you enjoy being around. Don’t pretend to be a hater who doesn’t like anyone. That’s weird. Ask one of these awesome people to conquer your resolution with you! You wanna lose 2 pounds in one week? Great! A lot of people would love to lose 2 pounds in a week. Get out there and be vocal about what you want. You need support!
  • Blow it up all over social media! Why the heck not?! I’ll be the first to admit, I am not a huge fan of social media. I force myself to engage in social media because it’s good for my clients, my family and I want to inspire people. I am not saying I don’t LIKE social media, I’m just saying it’s not my strong suit. So here’s my thought for you….grab your Resolution and shout it out! You never know who you would inspire to do the same thing. Aren’t we all put on this Earth to love and support one another? I think so! So let it be known that you have a plan, let it be known that you have succeeded and let it be known that you are kicking ass at life. Who else is going to toot your horn if you don’t. We have been trained to not seem arrogant. Great, but have we also been trained to not have self-confidence or a healthy self-esteem? We need to change this mentality, as a society. Let’s congratulate ourselves! Let’s congratulate each other! It’s not a time to compete with your neighbor, it’s a time to focus on being a better you so you can help your neighbor.

So you need some ideas on a great New Years Resolution? There are so many out there so I am going to touch on a couple common ones…

Get Organized

  1. Get a planner you LOVE! I recently bought the Commit30 Planner and I adore it! It makes me want to open it, use it and get even more organized. Find one you love and use it every day to create the habit.
  2. Choose one home project each week to tackle and get it done. It’s just one project! Soon, you will have everything done and feel so much pride in your home that you keep it that way.

Quit Smoking or Drinking

  1. My best advice here is to get a support group and build the support system around you with those who love you. If you are in a constant flurry of individuals with the same unhealthy habits as you, you will undoubtedly fall back into the spiral of your bad habit. Find your moment of strength and sign up for a support group and step away from those who pull you back into bad habits OR get them onboard with you!
  2. Get rid of your temptations and keep them away from you. If you have it in the house, you will find them in your moment of weakness and game over. Again, in those moments of strong will and determination, get rid of the alcohol or your smokes and stay away from them at all costs.

Lose weight/Diet/Exercise: Of course I had to save this one for last! This is my jam, right here!

  1. Remember to choose a short term goal and attack another goal as soon as you’ve conquered that one. Start with a challenge you can conquer for one week! Don’t know where to start? Well, now you have me! We have a 5 Day Detox Challenge that we run to get people quick results and get them feeling awesome FAST! It’s the perfect jumpstart to a New Years Resolution because it doesn’t ask for a lot of commitment and it comes with an insane amount of community support. We currently have over 50 people signed up for the Challenge and it starts on Monday the 8th. Ready to lose 2-5 pounds in a week and flush out your system? Click here https://www.vimify.com/t2zkf
  2. Empty out your kitchen of all the junk food! Same rules apply here…If it’s there, it will tempt you and you will eat it at your weakest moments. Just get rid of it by donating it, taking it to work or simply throwing it away. Then hit the grocery store with a plan of grabbing clean whole foods.
  3. Get moving! Moving for just 20 minutes a day has incredible health benefits! Whether you are a beginner or a pro with exercise, make a plan to move at least 20 minutes every day. Just this strategy can do wonders for your heart, your brain, your lungs, decrease so many health risks and result in weight loss.

Need more ideas on how to conquer this year? Contact me! I can help!

Contact Honestly, Kelsey


Finally Mastered My Sweet and Smoky Chili Recipe!

So I have been making this chili for the last 8 years and it’s my favorite meal item to have on hand in the refrigerator. My husband loves it, my kids are all about it and it’s the perfect macro friendly lunch or dinner for me! It has an amazing smoky flavor with a touch of sweetness, which I love! You are always welcome to add additional spice if desired or even take away the sweet ingredients if that’s not your jam either! Cooking is amazing because you can alter the ingredients to make it your own. Have fun with it!

I’m a big believer in prepping your food for the week in order to be successful with your nutrition. Food prep doesn’t have to happen on any specific day! All you need to do is buy extra ingredients, find a healthy recipe you want for dinner and make it in bulk! You are already putting in the time and energy into making dinner for your family, so why not make it worth while by making enough for a few days or even the week! Give yourself a break and spend the time to invest in your health goals by being prepared! With that being said, I have tripled my recipe so you have 12 SERVINGS in this chili recipe. Let’s be real, we are a family of four, almost five! So the idea of having 8 additional servings post-dinner makes me incredibly happy. Now I have no excuse but to have a great week with my nutrition and it didn’t take any additional time! Imagine just adding one more recipe to to party and having 16 servings to get through your week. Yep! You just have to spend the time to plan and prep the meals. No excuses!

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Sweet and Smoky Chili

12 servings!

Ingredients:

  • 3 pounds lean ground beef
  • 2 medium yellow onions, diced small
  • 2 red or orange bell peppers, diced small
  • 2 tbsp garlic, minced
  • 1 tbsp garlic salt
  • 3 tbsp smoked paprika
  • 1/3 cup chili powder
  • 3 tbsp cumin
  • 2 tbsp cinnamon
  • 1/2 tbsp oregano
  • 1/4 cup unsweetened dark cocoa powder
  • 1/3 cup brown sugar
  • 1/4 cup maple syrup
  • 2 large cans crushed tomatoes (28 ounce cans)
  • 1 1/2 cups water

Garnish (if desired)

  • Avocado
  • Sharp cheddar cheese
  • Sour cream
  • Green onions

*I choose one or two garnishes to add to my chili bowl depending on how much additional fat I may need to hit my macronutrients for the day. Today, I was having a dairy craving so I opted for 1 tbsp light sour cream and 1 tbsp sharp cheddar. I even added 1/3 cup of diced sweet potatoes on top so I could hit my carbohydrate counts! Not sure what the heck I’m talking about? Everyone has the perfect amount of macros (protein, carbs and fats) they need every day in order to make progress towards their fitness/weight loss goals. If you don’t know your counts, you really should! Contact me for help 🙂

Contact Kelsey for help!

kelsey@fueledbyhellabella.com

Directions:

Heat large sauce pan on medium-high, add ground beef and brown until cooked breaking up beef as it cooks. Drain fat from beef by pouring into strainer in your sink. Spray hot water over beef to rid more fat from beef (yes, this is a trainer secret). Set aside.

Add diced onion, bell pepper, garlic and garlic salt into a large pot under medium heat. Stir until veggies soften and onions begin to become translucent. Add ground beef and all other ingredients and stir until combined. Set heat to medium low and allow to simmer for 20-45 minutes. The longer it simmered, the more the spices merge together for the best flavor.

Nutritional Info per servings (no garnish)

  • Calories 305
  • Protein 27.5 gram
  • Carbohydrates 21 grams
  • Fat 10.5 grams

*For the sake of the general public, I added all ingredients in order to get the nutritional value of each serving. However, I do not typically count veggies towards my macros for the day because my body burns more energy digesting them than the calories they offer. If you are a HellaBella Athletics member, please see nutritional info below for your counts according to the HB rules.

HellaBella Nutritional Info

  • Calories 260
  • Protein 25
  • Carbohydrates 11
  • Fat 10

*According to these counts, you will see why I added the sweet potatoes and a bit of fat. I needed more of each in order to get what I needed for the meal and the day.

Enjoy!


Should I Workout on an Empty Stomach?

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Holy crap, I get this ALL THE TIME! Every time I hear this question, I swear a fitness little fairy dies in a far away magical land. So it wouldn’t be an Honestly Kelsey post if I didn’t just come out and give it to you straight…

NO! The answer is HELL NO! Please forgive the little side journeys I take in this post. It will all come back together, I promise!

First let’s talk cardio…There is no question that cardio is incredibly important to any health and fitness routine. Not only does it increase your endurance, heart capacity and overall health, it also decreases your risk of an insane number of health issues including heart disease, stroke, diabetes, obesity, high blood pressure and SO MANY MORE!

This is not to say you have to run on the treadmill or hit the gym for hours at a time! In fact, studies have shown that after 20 minutes of exercise your body has received most of the incredible benefits it needs to be healthy and fit. So should you only exercise for 20 minutes a day? Not necessarily. The answer to this question really depends on your goals and current health. If your goal is to start an exercise routine and/or maintain your healthy lifestyle, I would say go for it! Move for 20 minutes every day, elevating your heart rate and feeling like you WORKED! If you have bigger goals you are trying to achieve, you may need a more detailed exercise routine, which should include resistance/weight training! Shoot, everyone should lift weights!

Let me take a side journey to make this plain and simple….

Cardio is a form of exercise that makes your body smaller but generally you maintain the same shape. So if you hate your flabby arms and chubby thighs (I get that!) and simply feel cardio at the gym for an hour a day will change that…I have to be the one to tell you that you are very wrong and have killed an innocent little fitness fairy and possibly her baby unicorn named Sparkles. Having an exercise routine that is solely based on cardio is a mistake for so many reasons that another blog entry begs for that topic. To give it to you quick…a program without resistance training makes you a little bit smaller but you maintain the same shape and you aren’t building the muscle you need to gain strength without getting bulky, reduce risk of injury, improve posture, reduce stress, lose body fat and support strong healthy bones. Not to mention you get the SHAPE you WANT! Yes ladies, that hourglass figure happens when you train with weights not when you burn 600 calories on the elliptical trainer at the gym!

Okay sorry, back on topic!

Let’s talk about what happens when you workout at a high level. When you are getting your sweat on, your body taps into your glycogen stores and uses those stores for energy.  Glycogen is what your body uses as fuel in order to get through your workout (or any form of activity for that matter). Glycogen is created when your body digests your food (mostly foods rich in carbohydrates). It is typically stored in the liver and a small amount in your muscles.

So now we know that glycogen (workout fuel) comes from food and you need that to get through a workout. Lets talk about what happens when your body has little to no glycogen stores because you decided to workout on an empty stomach. EARMUFFS little fairies!

Without proper fuel, your body will begin to consume the richest and most nutrient tissue on your body.

Think about it now….Do you think that is going to be your muscle or your fat?

I would give anything to see that lightbulb light up above your head right now! If you said FAT….BZZZZ WRONG! Do not pass go! Do not collect the body of your dreams and go straight to jail! If you said MUSCLE….ding ding ding! Winner winner chicken dinner with asparagus and brown rice on the side. You will be tapping into your hard earned muscle tissue to get your body through the gauntlet of that workout! Your body doesn’t care about your muscle! Your body LOVES hanging onto excess body fat because it wants to keep your body warm and surviving. Think about the caveman days and you’ll know what I’m talking about.

So let me paint the picture for you…Choose your own adventure style.

You wake up early to workout and you’re feeling like you’re already winning because the rest of the world is sleeping while you’re getting ready to burn calories at the gym. Your body is screaming for energy because you have just fasted overnight. Your glycogen levels are low and you are dehydrated…What do you do?

  • Option 1: Muscle Massacre

You head out the door without eating because instead of refueling, you decided you really needed that extra 20-30 minutes of sleep. You hit the gym and you get after it!

Here’s what happens…

Your body taps into the last little bit of glycogen stores it has and then after being completely depleted after a very short time, it calls in for backup! Your body begins a serious offensive attack on your muscle tissue in order to complete the rest of the workout. Your depleted and exhausted muscle is forced into the game. It is helpless and unarmed as it starts to burn away from your body. All the while, your entire body fat population is comfortable and chillin’ in the grand stands with popcorn, hotdogs and cokes watching it all happen. All your little fitness fairy cheerleaders drop dead on the sidelines one by one, never to be revived again. The only survivors accounted for is your body fat! Is this not a super sad story?! Stop the madness!

  • Option 2: Fat Burn Superbowl

You were prepared and woke up so you can eat 30-45 minutes prior to your workout. You have something simple, like a piece of toast with jam and a protein shake with a tall glass of water. You hit the gym and you feel the difference in your energy and performance and you kill your workout! Your fitness fairies and unicorns are going “cray-cray” on the side lines with the loudest cheers! Your body is using the glycogen stores from your pre-workout meal and is suited up to take the field ready for a huge offensive performance against your BODY FAT! Your body fat has no choice but to take the field with no defensive strike or plan of attack. Your muscles are overjoyed to be safe on the sidelines pumping iron and looking pretty fly as they watch your body fat take a serious beating from a properly nourished body! The only loser here, is your body fat!

Moral of the story…

EAT before strenuous exercise, ALWAYS! Choose something simple and convenient that you enjoy. Best case scenario…choose something low in fiber and low in fat. Why? Fiber and fat slows the digestion of your food. While this is a good thing throughout most of the day, it’s not always a good thing surrounding a workout. You need quick energy to burn! Now go be better 🙂

Honestly,

Kelsey

www.fueledbyhellabella.com