Cinnamon Coffee

I used to hate coffee...hated it!

But for some reason the actual process of drinking coffee and having something warm in your hand was so relaxing that I fell in love with the habit of coffee instead of the coffee itself.  Does that make sense at all?!

So I started drinking coffee but only if it was FULL of creamer and sugar!  I quickly realized I couldn't continue drinking it like that and wanted to wean myself off the sweetness and towards black!  BLAH!!  It was a process but you can absolutely teach yourself!

You just start using less and less of each and before I knew it I didn't need creamer, just sugar, then less sugar, then I switched to 2 packets of stevia, then 1 packet!  

Now I always drink black coffee with stevia!  Occasionally I doctor it up to a not so healthy version for fun but I honestly don't like the super sweet anymore!  

One of my favorite healthy ways to change it up is Cinnamon Coffee!


Put a cup of hot coffee, 1 packet of Stevia, 1tsp. of MCT oil and Vanilla, 1/2 tsp. of cinnamon with it and BLEND so it's frothy!  Enjoy!!  So yummy, still healthy, and you get all the benefits of MCT Oil and Cinnamon!  Winning!!!




Shakeology Balls

When it comes to food, I'm a grab and go kind of girl!  That's why before Shakeology and these accountability groups came along my meals consistent of cereal, boxed cookies, and other processed things that I would grab as we were heading out the door or when hunger set in.  Let's face it, when I'm "hangry" I want to eat something quick instead of waiting to cook or prep something!  

These Shakeology Balls are so easy AND so good!  I like to make a big batch and keep them in the freezer and the kids and I love eating on them all week!  



Just 5 Ingredients:
  1. 2 packets of Shakeology (any flavor) 
  2. 1/2 cup dark chocolate chips
  3. 1/2 cup shredded coconut
  4. 1/2 cup raw honey
  5. 1/2 cup nut butter (I like peanut butter)
  6. Options: I like to add a little vanilla and cinnamon to the vanilla ones but my kids like them with just the 5 ingredients!  





What's your favorite, chocolate or vanilla??  Cafe Latte also makes some yummy balls!  
You can put 2 balls each in a small snack size ziplock for easy ready to go snacks or just keep them in wax paper!  


Enjoy!!!

Shaun Week Has Been Extended

Shaun week was intense, in the best way possible!  I truly loved it and it was such a great combination of cardio and weights!  Now they've decided to extend it to a 30 day plan that also involves rest and stretching...THANK YOU!!!  =)  I saw my body changing in just 7 days with these workouts (even my hubby noticed the changes!!) so I can't wait to see what a 30 day schedule will do for me!  

Here's what it looks like:


I will be following this schedule now that my Shaun Week is over but I'm starting another one on June 26th if you'd like to join us!  Everyone is at different stages of their journey! Some are just starting and she are halfway through their journey and some are just working to continue to improve and get stronger and healthier everyday!  Together- we support and motivate one another and have a great time!!    

to fill out the application to join us and I will contact you today!  



I LOVE this quote because it's so true!  After this 1 week you will feel better, happier, more energized and motivated than ever before!!  Don't believe me??  Try it!!  😄

Shaun Week Review

7 Days
7 Workouts
Life is changed!!



I wouldn't normally do 7 workouts in a row, especially on a Sunday, a Sunday that's Father's Day on top of that!  BUT when I commit to something, I go ALL IN and I am so glad I did!!

This week is tough but you will LOVE it!  It's hard for me to actually put the week into words!  I've always loved Shaun T so I knew it was going to be more great workouts but this week was just unbelievable.  I loved the workouts!   I was a sweaty sweaty mess everyday, I was sore, I felt change in my body in just 7 days, but best of all, I felt change on this inside too!  Strength, happiness, energy, motivation...it was exactly what I needed to feel recharged, capable, and motivated for anything thrown my way!   I challenged myself and stuck to it and that feeling of accomplishment and growth is the best ever.  I was never in this alone.  I had a great group of other women pushing through as well and the opportunity to share this experience with each other was amazing! You have to try it, just 1 week to see what that commitment can do for you!


Click each day below to see details and a preview video of the workout:



Here's what some of my challengers had to say:

  • "Sweat down my back and legs!  Red in the face!  I can't put into words how I feel about this week but it's been wonderful!  And to also know how far my post-partum body has come feels so great!  Just show up!  Do the modifier if that's what you can do but it's way better than nothing at all!"
  • "Holy Crap!!"
  • "Oh EM GEEE, that was tough but I didn't give up!!!"
  • "DONE!  I totally sobbed when it was over!  I can honestly say I have NEVER done a workout like this before!  I loved every second...I definitely could NOT do all of the pushups...but I tried until I fell on  my face!"  
  • "I mentally pumped myself up and pushed it!  I don't care how I feel before I start, it's afterward that I feel all the feels and I am never unhappy or sluggish after a workout!  I feel the happiest and most energy when I'm done!"
  • "Sometimes it takes physical fitness to feel the pain in our bodies to let out the pain in our soul.  Too deep?  haha!  I just always feel so good after these workouts!"
  • "I just finished day 3 and wanted to share my proud moment...I didn't think I was going to be able to do the pushups but I DID!!!"
  • "Day 2 done!  That's the kind of cardio I like!!"
  • "I had to modify a lot today but it was a good workout!  I love Shaun T!!"



If you want to join my next Shaun Week or get access to these workouts please comment below or send me an email to kristinkfitness@gmail.com and we'll get you set up!!  You won't regret it!  


Shaun Week Day 7: Dig Deep

Day 7
Dig Deep
27 Minutes


Shaun Week is DONE!!!!


Hey maybe since it's the last day after 6 intense workouts Shaun will let us rest a little?  
Maybe a little bit of yoga and stretching or something for the last workout??
No sir!!
Not Shaun...he finishes it out by digging deep!

This workout consists of a warm up,  then there's 14 moves and you do each move for one minute before you cool down!  Sounds short, sweet, and to the point but man does it test you and your ability to focus and dig deep to finish off a few more! 

Today was Father's Day so I did the workout at my in-laws house after church, before lunch!  I would have normally skipped it and used the excuse that there was too much going on BUT I had a group of women doing this with me and I had to finish off strong with them!  I would not have done today's workout if it weren't for them.  I am so thankful for those girls and this AMAZING week of workouts!

This week blew my expectations out of the water!  I can't wait to keep these workouts up with the new schedule he released because I'm already feeling changes in just these 7 days!  

Thank you Shaun T!!!  BEST WEEK EVER!!!  



Shaun Week Day 6: Speed 4.0

Day 6
Speed 4.0
31 minutes



When you commit to something,
challenge yourself,
and accomplish it, 
not perfectly,
but just do your best...
change happens on the outside AND the inside!

This workout is non-stop cardio.  I might have wanted to cuss at him a bit but my christian values were stronger than that temptation (barely) and I held it together!  I did often say, "Are you serious?!?" but pushed through and conquered day 6!  Another day pushed to the limits and another day that I proved myself I am capable of so much more than I think!



I rewarded myself with Halo Top Birthday Cake Ice Cream!  It was my first time trying this brand that I've heard so much about and it was DELISH!!!!  So dang good and I enjoyed every bite!! 

Life is too short to not have dessert!  




Shaun Week Day 5: Ripsanity

Day 5
Ripsanity
43 minutes (it goes by so fast!)
Weights needed. 
I used 15 pounds most of time, occasionally 8! 


It's not everyday that you do a workout that brings you to tears!  I know that sounds silly and if I were on the outside I would probably be thinking, 

"Pull yourself together, good grief, that's ridiculous!"  

But thankfully I'm not on the outside.  I'm in the middle of it, it's a part of my life and my career revolves around it...the community of people coming together to push play on the same workout and encourage one another, the amazing trainers that push me out of my comfort zone and help me realize I am stronger than I ever knew before, the endorphins after, and the happiness it brings me when I'm done and I've accomplished it!  

Tears come.  

It's crazy and it's amazing!  This week has been so much more than I ever imagined!  


If you've been thinking about challenging yourself, trying to get over a plateau, or you just want to get STARTED...comment below or send me an email at kristinkfitness@gmail.com
I know you won't be sorry!





Delicious Costco Finds

I went to Costco this week and bought a few new things to try and all 5 of us LOVED them all!  Here are the products and the meals I made with them!  Easy and delicious...it's how I roll in the kitchen!

Costco Finds:
  1. Coleman Organic Italian Meatballs
  2. Banza Rotini made from chickpeas.
  3. Udi's gluten free dinner rolls
  4. Trident salmon patties






The first meal we made is a breakfast option (I also found a large container of cherub tomatoes and Feta at Costco too!)  The kids don't like their eggs runny but I sure do!  We all love the patties in many different ways...for breakfast like this, on salads, plain, or as a burger!  These salmon patties are a family fav for sure!

Recipe 1:
  1. Salmon Patties
  2. 2 runny eggs
  3. Tomatoes
  4. Feta Cheese




The second one is self explanatory but man was it good!!!  The noodles were ready before the rest of the things so I added a little bit of butter to them and put the lid on the pot so that they wouldn't stick together!  It made so much we had plenty leftover which is always a plus! 

Recipe 2:
  1. Meatballs
  2. Rotini noodles
  3. Spagetti sauce
  4. Udi's rolls


ENJOY!!!



Shaun Week Day 4: 25 Abs

Day 4
25 Abs
28 minutes total


Day 4 and who knew you could sweat so much just working your abs???  Oh that's right, Shaun T doesn't ever just work one body part!  This workout focused on the entire core but works your whole body!  I think this is my sweatiest week EVER and I have loved every second!!  Everyday I am literally excited for what the next day's workout will bring!  Stronger everyday!  Check out a handful of the moves from today in the video below!  


 Sweatfest!!! 



I'm going to be doing Shaun Week again and again so if you want to join me one of the weeks I do it, comment below or send me an email at kristinkfitness@gmail.com with the subject title Shaun Week.

Shaun Week Day 3: Insane Weights

Day 3
Insane Weights
33 minutes
Need a set of light weights (5-8 lbs) and heavy (10-15) 


DONE is better than perfect!! 👌
It ain't always pretty but I'll always get it done!  👊 I thought weight day would be a nice little break but I should've known that Shaun's version of weight day includes cardio and working the core the entire time!   There are some tricep push-ups at the end that were so tough!! It is totally fine to slow down, modify, or look like you're dying!  😬 😆
Day 3 is done! Best week ever!! ☀️



I told you it's not always pretty!  haha!!! 

Shaun Week Day 2: Pure Cardio 2

Day 2!!
Pure Cardio 2
29 minutes



Another day and another workout to kick my booty!!!  I took my laptop to the driveway and did my workout outside this morning!  The breeze feels amazing and I have 5 kids sleeping inside the house and it was so quiet I couldn't risk letting all my jumping around wake anybody up!  I love that I don't have to wait for them to wake up, get someone to watch them, or drive to the gym!  Working out is hard enough to fit in and having it to do at home makes it so much easier!

The physical transformation is always fun but what is even better is the stuff that goes on in the inside...


  • More energy
  • More confidence
  • Shift in mindset that teaches you that you're capable of so much more than you thought!
  • Feeling of accomplishment that leads to a more productive day.
  • Fewer cravings
  • Happier...hello endorphins!!
  • Better sleep
  • Improve memory
  • Learn to set and achieve goals

Just to name a few!  =)

Today's workout was short but hard...knowing it was short helped me to push my hardest and get the most out of the workout!  There is a modifier so you can do that the whole time if you need to or go full out as long as you can and then instead of stopping for a break, switch to the modifier when needed!  Here is a preview and I wish I had more moves to show you but my phone ran out of space...of course!  But let's just say, things got intense as it went on!  Burns so good!!



If you want to join this week of workouts or one of my future groups with this program just comment below or send me an email at kristinkfitness@gmail.com  I'd love for you to join us!!



Shaun Week Day 1: Insane Basics

Day ONE!!!
Insane Basics
33 minutes.


I have been so excited about Shaun Week!  It's not about a before and after picture or crazy weight loss...it's about 1 week of giving it all you got, growing as a person from the inside and realizing you can do SO MUCH MORE than you thought you were capable of.  You can decide, commit, and succeed!  This challenge will lead to motivation for another challenge!
👊
I hear, "I don't have time." "I work long hours." "My kids don't let me." "I don't have your motivation."

Conquer the mind!! 

You have to realize that you succeed FIRST in your mind before your body follows through. If you are training your mind to think you CAN'T do something, they your body NEVER will. I could only do 2 pushups and put off trying Insanity for an entire year before I finally realized my mindset was the only thing holding me back from growing and pushing myself outside of my comfort zone. Your limitations are ALL in your head! You can do it...You just do what you CAN on day 1 and each day you will find yourself getting better and better!! Conquer the mind and you will be unstoppable!!

Day 1 of Shaun Week is DONE!!!    I LOVED it!!  He progresses each move so you start with the basics and gets more intense as it goes on.  I was a sweaty mess and the first round of leg work hard me shaking!  I can't wait for the rest of the week!  How did you like it?  Tell me in the comments and I can't wait to read about your experience!!  We've got this!!!







Cauliflower Fried Rice

This recipe is super easy and was a crowd pleasure for my entire family!  Oh, and did I mention it's healthy?  Nothing but veggies and protein are in this dish!  I know, WINNER!!!!  I hope you like it as much as we did! Now as you know, cooking (let alone taking fancy pictures) is not my thing...basic and easy are my thing so here is an easy to follow, not sure about measurements but throw it all together and I know it will still taste good Cauliflower Fried Rice recipe!  =)


 First saute an onion and garlic glove in coconut oil.

Then add cauliflower rice (about 2 cups) and continue to saute.

You can shred a cauliflower head but I get this bag from Costco and the work is already done for you! 

Add carrots and peas.  You can use frozen or I used 1 can of them mixed.

Add 4 eggs and scramble them in the middle then stir everything together.


Season with 3-4 Tbsp. of gluten free soy sauce, salt and pepper.

Add shrimp, chicken, or beef and...

ENJOY!!!!!


First Week of PiYo

I really need the stretching and lengthening that yoga gives you (especially while I'm running or trying for a race!) BUT I don't like to hold positions for very long and got bored whenever I tried it!  I want to move and sweat what can I say?!  =)  When PiYo came along I was hesitant for that very reason but thought I would give it a try.  The first time I did one of the workouts, I wasn't fully convinced and didn't do it again for a while.  Lesson learned...always give every workout you try a fighting chance!!  =)  You know when you go on a road trip and it seems like it takes FOREVER to get there but then on the way home or the next time you drive that same route it seems so much shorter?!  Workouts are exactly like that!  When you don't know what to expect it can seem long, boring, or too hard to do!  But when you try it again and continue it, you start to get in the groove and truly enjoy it!  Things are easier once we know what to expect and just like a road trip, it gets familiar and not so bad after all!  =)

So last week was my first entire week of PiYo and I'm LOVING it!!  Into week 2 my inner thighs are sore, I feel like I have better posture and truly look forward to pushing play everyday instead of drinking some Energize and talking myself into it!  =)  

I am on an oatmeal kick so instead of Shakeology for breakfast I've been having oatmeal and then Shakeology with lunch or as an afternoon snack!  

Oatmeal, berries, almond milk, stevia, & cinnamon!!  (1Y, 1/2P)

Chocolate Banana Nutter is my go to recipe!! (1R, 1P, 1Tbsp)


I know that picture of dinner is not fancy AT ALL but it was so good and the kids gobbled it up too!! Cut up some jalapenos and a little bit of cheese and mix it in with your ground meat and form patties.  Grill or cook on the stove and serve with veggies.  They are so tasty and super easy!!    Y'all, cabbage is so cheap and really delicious...get you some!  I'm going to be cooking this more often!!  


I'm not the only one loving PiYo!  my mini-me likes to jump in from time to time!  Be the example, right!!! =)



I hope you enjoy this "Beast" series from one of my workouts!  Let me know if you give it a try and what you thought of it!  

Try to do each move for 1 minute each, rest for 15 seconds and repeat 2 more times!!  

If you're looking for a workout program to help you reach your health goals please email me and we'll get you set up for success!  I'd love to have you join my next accountability group!  

XOXO

Superhero Muffins



Y'all these muffins are the bomb.com!!!  You know I have a sweet tooth and the fact that they're gluten free, have chocolate chips AND lots of hidden veggies is just unreal!  =)  OK, well actually the recipe called for raisins and nuts but we're not a fan of those in our baked goods so we added chocolate chips instead!  Other than that we followed the recipe as is and they have become a staple in our house!  They were kid tested and mommy approved and I know you'll like them just as much as we did!  The recipe comes from my new favorite cookbook...Run Fast Eat Slow.  




Recipe below and here's a video of us making them and taste testing them for the first time...



Ingredients
  • 2 cups almond meal 
  • 1 cup old-fashioned rolled oats (use gluten-free if sensitive)
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins, optional
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda 
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrot (about 2 carrots)
  • 6 tablespoons unsalted butter, melted 
  • 1/2 cup Grade B maple syrup
  • 1 teaspoon vanilla 
  • paper muffin cups
Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups. 
In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.  
In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.
Add the wet ingredients to the dry ingredients, mixing until just combined. 
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 in the center of a muffin comes out clean, about 25 to 35 minutes.  

Tip: Keep a batch in the freezer for a sweet grab-n-run breakfast. Defrost on low power in the microwave.


ENJOY and let me know what you think!  I highly recommend this cookbook because this is just 1 of many delicious things we've tried lately!