The look you make when you’re totes excited about your protein coffee...💁🏽♀️
. JK, This is real mom life and I was telling my son “no” as he tried to grab a very fragile glass blown pumpkin off the counter 😂 . But seriously, drinking protein coffee is one of the highlights of my day, not just because it tastes amazing, but that it also helps my body to burn fat for the most hours of the day. . Before I understood how my body worked, I would eat 2-3 small meals a day and snacks that I thought were going to help me lose weight, like an apple and rice crackers with a little cheese. . I followed the “calories in, calories out” formula for years, and figured that as long as I ate like a bird and kept it fairly light I would lose weight. . The problem was I wasn’t losing body fat. I would drop initially, but would often gain it back with an extra pound...or five, and struggled to put on lean muscle. . The culprit? Not getting enough protein in my diet. . The thing is, our bodies need about 0.8-1.2 grams of protein per lean body pound to function optimally, and on a good day, most of us aren’t getting 1/2 of that requirement. . In addition, we “eat light”, omitting protein from our snacks which means a high carb/fat mini-meal that signals our body to store fat. . So how do you fix this problem? . Consuming lean protein every 2-3 hours during the day with each meal, whether from whole food sources or a quality whey protein shake or bar. . Since making this switch a little over a year ago, I’ve been able to build more lean muscle while burning off stubborn post-partum body fat. . To be honest, I feel stronger and healthier than when I was in my 20s with no kids...weird right? . At the end of the day, protein has been the major game changer for me, and so many of my clients as well. . If you struggle with getting enough protein in your diet, I would love to help find where you can incorporate more from quality sources to help you get the best results! Just shoot me an email via the contact form below😘 . . . . 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 #nomealleftbehind #proteins #essentialaminoacids #fatburning #Level1Protein #wonderfullyfitmom
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This past Sunday I was so incredibly busy, scrambling to get all of my to-do items ready for the week. One of the things that helps maintain balance in my days is meal prep. It’s one of the things that I have control over and far not skip if I can help it! I wanted to share my thoughts in the hopes it would help others finding it hard to stay organized and prepared for the daily grind! I’d love to hear your thoughts and ways you set yourself up for success each week!
. . . . Original Post to Instagram: Sunday, October 28th, 2018 And just like that, meal prep done lickity split!💁🏽♀️ . In about 10 minutes to be exact thanks to some early prep this morning before my boys got up. . It might seem like I’ve got my ish together in this picture, but in reality I’ve been scrambling all day to get things done for my jam packed schedule this week. . I’ve gotten better at managing my time recently, but there still comes periods when I overextend myself. . What’s my saving grace during all this? Pre-established routines like meal prepping, setting out clothes for the week for myself and my son, and having my days blocked out with calendar reminders so I won’t lose track. . Proper preparation of the things we can control make all the difference when life is hectic or crazy, which seems to be more often than not these days. . If you’re like me, someone who caves easily under stress running for convenience foods, you have to prioritize your meal prep to avoid falling off the horse. 🐎 . Or the wagon. . Or whatever crazy thing you’re riding on. . At the end of the day, make time for the things that will save you in a pinch, you’ll thank yourself later! . . . . . 🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎🐎 #failtopreparepreparetofail #mealprepsunday #hotmessmom #doitanyway #wonderfullyfitmom I’ve been there before.
. Struggling with my body image, self worth and confidence. . Exhausted, lethargic and struggling to keep up with the day to day tasks. . Feeling uncomfortable in my own skin, laughing off compliments from my spouse and avoiding physical contact because I couldn’t fathom him finding me beautiful, much less desirable. . Thats a place I never want to go back to, from a physical standpoint of course, but more importantly avoid that negative mentality that dragged me down for years. . We are so hard on ourselves, conditioned to play the comparison game that it’s often detrimental to our emotional health, which translates to poor physical health as well. . Practicing discipline in the little things like eating better, spending time in prayer and meditation and moving more each day will begin building habits that will shift you in the right direction. . You deserve happiness and fulfillment. . It is possible to overcome your past failures and hardships. . You can accomplish the dreams held close to your heart. . It all starts with belief in yourself, and most importantly the decision to try. . If you’re ready for a change, inside and out, I would love to help you take that first step. . You’ll get FREE workouts, a nutrition plan, coaching, support and accountability from myself and the amazing @1stPhorm community. . There’s no time like to present to invest in yourself, and it would be my privilege to lift you up along the way. Feel free to send me a message or comment on this post, I’m here to help! . . . . 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #mytransformation #thenandnow #transformationtuesdays #iam1stphorm #wonderfullyfitmom Life has been INSANE lately, in a good way, which means I’m looking for ways to streamline and save time wherever possible! My latest twist on egg muffins literally took less than 10 minutes to mix together, with 15 minutes (give or take a couple) in the oven which of course was spent multi-tasking on something else! The thing I love about egg muffins is how versatile and portable they are; great for meal prep or having a fun and delicious healthy option when company is over for breakfast or brunch. I look forward to you giving these a try, they are simply delicious! You will need: A muffin tin, lightly coated with baking or other nonstick spray. Preheat your oven to 350F Ingredients: 5 Slices of uncured Turkey Bacon, diced 1/4 cup diced red or white onion 1 cup chopped broccoli florets 1 cup sharp cheddar cheese 1 ea 5.3 oz container of low fat cottage cheese (I love Good Culture Brand) 1 whole egg 2 cups egg whites 1 tbsp dried basil 1/4 tsp sea salt 1/4 tsp ground pepper Instructions: Combine all ingredients together in a large mixing bowl. Once everything is incorporated, scoop approximately 1/4 cup into your pre-greased muffin pan. Place in the preheated oven, baking for 15-20 minutes, just until the edges are lightly browned. Allow to cool, then transfer to your meal prep containers for storing! Progress is a process, one that is 100% worth working toward.
. This is my sweet client and friend Stephanie, who came to me in June looking to make a change. . As a busy wife and mom of 5 beautiful kids, there wasn’t a lot of extra time to invest in her own health and wellness, but she was at a point where she was determined to improve regardless of the sacrifices. . The most important thing that we worked on at the start of her journey was making proper nutrition choices, with healthy, whole food meals with a foundation of lean complete proteins. . Most of us don’t consume enough protein at the right times during the day, which was one of the issues we uncovered during Stephanie’s initial nutrition assessment. . Focusing on consuming balanced meals consisting of lean protein (fish, chicken, beef, low fat dairy, eggs, legumes etc.) healthy carbs (brown rice, sweet potatoes, whole grain breads) and vegetables. . We worked together on building a strong nutritional foundation over the last 10 weeks, and while she did an amazing job of getting workouts in at the late hours of the night, what went into her body was crucial to her getting results. . In under 3 months, Stephanie lost 17lbs, and 18 inches! . More importantly, she gained a solid understanding of how to properly nourish her body to continue getting results, and established the discipline to continue crushing her goals. . Change takes time, effort and consistency, but if you’re willing to do the work, anything is possible. . I’m extremely grateful to have the opportunity to help her and my amazing team, and couldn’t be prouder of the work they put in every single day. . If you need help reaching your goals, even if it’s taking that first step, don’t hesitate to shoot me a message via the contact form on my website...I’m more than happy to help! . 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 #transformation #teamwonderfullyfit #mombods #proudcoach #wedothework #progressisaprocess It’s hard to believe it’s been over 4 years since I underwent one of the most drastic and miraculous changes we can experience in life. . I enjoyed being pregnant, it was amazing to feel my son move and grow, but I struggled hard with my physical image following his arrival. . The reality of what our body goes through bringing a child into the world can be overwhelming. . I think as first time moms, we have unrealistic expectations of our body bouncing right back within a few of weeks, when in reality it takes months to get anywhere even close, and even then we are forever changed physically and emotionally. . Remember that the scars, loose skin and other changes symbolize the beauty of creating life within you. . And when you look at the sweet face of your little one, every thought of the physical sacrifice will disappear. . . . . 🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆 #waybackwednesday #babybumps #mombod #wonderfullyfitmom Healthy protein ice cream for dessert? Yes please!
. Whenever sweet cravings hit I’m always prepared to kick them to the curb with some delicious protein ice cream. . Honestly it’s so good that I don’t even want the unhealthier options anymore! . To make this deliciousness (for 2 💁🏽♀️💁🏼♂️)you’ll need: . 2 heaping scoops of 1stphorm Level-1 German Chocolate Cake Protein 🍫 3 tbsp PB Fit powdered peanut butter 🥜 1 medium ripe banana 🍌 1/2 cup unsweetened almond milk 2-3 cups of ice (dependent on thickness desired, more ice for a more soft serve consistency, just be aware it will need to blend for a longer time to get smooth!) . Toppings (optional): 1 Choc Zero 92% Cacao Square, roughly chopped 1 Ocho Dark Chocolate Coconut Candy (I found these at Target, sooo good!), cut in half (sharing is caring after all 🤣). . Macros (with toppings)per serving: 293 Calories- 9g Fat- 27.2g Carbs- 29.7g Protein . If you have killer sweet cravings this right here will squash them while allowing you to stay on track with your goals! . Let me know if you get to try this recipe, you’re going to love it! . . . . 🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨🍨 #fitfoods #proteinicecream #1stphormrecipe #allthenoms #dontjudge #wonderfullyfit Which one do you choose?
. Not just in this moment, but every single day. . We tend to think in the mind frame of days, weeks and months, when in reality it’s every minute that we have opportunities to make massive changes that will benefit us in the long run. . Stop waiting for things to change, for some windfall to come your way and save the day. . Having faith that things will work out is only part of the equation. . Often times, we end up stagnant, just waiting for something to happen and push us forward, when in reality, that push is within each and every one of us. . We have to take action REPEATEDLY that will propel us in the right direction. . Fill your mind with encouraging, beneficial content that will help you to grow in otherwise idle moments. . Surround yourself with people who challenge you in a meaningful way, and have been there and done that in your field. . Stop taking the selfish route, expecting to reach your maximum potential on your own. We improve by lifting one another up, not trampling each other down in the “pursuit of greatness.” . Everything we do in our lives should revolve around loving and serving others. That’s how we move forward personally, professionally and spiritually. . Your existence is valuable, and the best way to improve upon that is by taking steps every day to make a positive influence in your own life and that of others. . Standing still or moving backward should never be an option. . It’s time to get busy growing, leveling up one moment at a time. . . . . . 🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗 #mindsetiseverything #movingforward #alwaysimproving #arete #MAXOUT #100to0 #wonderfullymade Is what’s on your plate nourishing or hindering you?
. Today, as I’m typing this post, I can help but miss my dad a bit, since cooking breakfast together is one of my fondest memories with him. . For years, I drew comfort from eating...when stressed I would grab up all the salty snacks and sweets, which would deaden the pain for a brief moment before guilt and an upset stomach would soon take over. . Food was a means to an end, and not a good one. Seeing my dad struggle with food addiction over his life was hard, and I was walking in his footsteps during some of the hardest times in my life. . When he passed away suddenly, I began seriously re-evaluating what went into my body. . Why keep yo-yo-ing between a 90% processed, sugar-laden diet and starvation tactics to make up for my poor choices? . What impact were these knee jerk habits in moments of weakness doing to my body if sustained over the long term? . My dad unfortunately painted that picture very clearly....diabetic, 2 stents before age 30, struggling with foot problems, infections, sleep apnea and depression up until his passing at 53 years of age in 2007. . Knowing most of what he suffered with in his final years was preventable left me with a lot of guilt following his death. . What could I have done to encourage and help him? Why didn’t I do more to get him healthier before it was too late? . While I now know it wasn’t realistic to think that way, it really pushed me into my passion for helping others with their health through prevention, not reactive medicine. . My goal is to empower others to see food as a tool, a powerful one that can fuel us to stronger and more capable bodies if we utilize it properly. . When it comes to our food choices, changing the perception from comfort and indulgence to healthful nourishment can make a massive difference in our choices, well being and quality of life. . Don’t miss out on those daily opportunities to take care of yourself for the long haul. . It might not seem like much in the moment, but it will make all the difference with time. . 🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽 . . #nourished #mindbodyspirit #breakfastplate #homecooking #wonderfullymade You matter. 💙🙏💙
. You’re very existence on this earth is a miracle. . We forget this so quickly, either due to societal conditioning, rocky upbringing, or even lies we tell ourselves as a result of poor self esteem. . There were times in my life, at the lowest moments where I questioned whether my existence mattered. . How could I make a difference, when I couldn’t even take control of my own life? . The truth is, we have tremendous power to positively impact others when we start with number one: ourselves. . We need to get out of our own way often in life, and as @andyfrisella says so often, we need to stop looking at our circumstances as happening TO us but instead FOR us. . That incredible lesson, when applied, changes our whole perspective on every thing that happens. . When we see each life event, big or small, as an opportunity to grow, our approach to every aspect of our existence changes. . We start to believe in our potential to make a difference. . To see that every action has an outcome, and the choice as to whether it’s a positive one or otherwise. . I choose to be a force for good, a difference maker in a world filled with so many who stick to the shadows staying silent, or even worse, casting stones. . For those of you afraid to share your perspective, your ideas, to share who you are, I urge you to step out in faith. . No second guessing, doubt or hesitation. . You are here for a reason, and the only way to discover what that is requires a conscious decision to step into the light. . . . . . 🔳▫️🔳▫️🔳▫️🔳▫️🔳▫️🔳▫️🔳▫️🔳▫️🔳▫️🔳 #makeanimpact #dailygrowth #mindsetmatters #legionofboom #wonderfullyfitmom |
AuthorKelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables. Archives
December 2020
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