6 tips on how to ditch your bad habits and implement some good ones:

1. For BIG results, think SMALL.

Whatever it is that you want to change about yourself is completely achievable, but first you’ve got to break down your goals into manageable chunks. For example, if you’re a poor eater, instead of going cold turkey and changing your entire diet in one big swoop, swap out one bad food/drink item at a time for a healthier choice.And if you make one of the swaps for a Shakeology®, not only will you be replacing something bad with something good, Shakeology will do wonders for your body.

2. Envision the positive outcome.

If you focus on one big benefit that comes with changing your bad habit, then you’ll have the motivation you need to be disciplined. Sure, cookies are delicious and give you instant gratification, but instead of thinking about the way they taste, think about how great you’re going to feel when you lose weight and can finally fit back into those jeans that mysteriously seemed to have shrunk in the dryer.

3. Create “If–Then” statements.

Instead of making a bold declaration that’s generic (example: “This year I won’t eat junk when I get hungry!”), rather create an “IF–THEN” statement that goes something like: “IF I get hungry in between meals, THEN I will eat almonds as my snack.”That way you have already prepped your brain for the action you want it to take. Plus, it puts a plan in place so you can stock up on healthy snacks ahead of time. The reality is, you eat what you buy.

4. Repeat your behavior.

The best way to establish new (and good) habits is to do it over and over and over again. And eventually you won’t even think about what you’re doing, and instead, it’ll become…A HABIT! For example, once you get in the habit of waking up 30 minutes earlier in the mornings and going for a walk (or do a quick Beachbody® workout), pretty soon it’ll just become what you do every day, and not doing it will seem weird.

5. Don’t completely restrict your cravings.

Sometimes, when people try and suppress negative thoughts, they actually come back with a vengeance. So if you’re craving chocolate, go ahead and treat yourself to a small portion. Just don’t eat the whole box of chocolates. Or, just have a Chocolate Shakeology.

6. Set small goals, then reward yourself when you achieve them.

Whether you’re aware of it or not, human beings make decisions based on incentives. It’s just the way we’re wired. So to help you achieve your goals, make a deal with yourself that when you reach a particular milestone, you’ll treat yourself to a new ______________. Just make sure that the reward is something healthy. For example: “When I lose 5 pounds, I’ll buy myself a new pair of running shoes.”

The results are worth it.

And there you have it, 6 easy ways to break up with bad habits while implementing some healthy ones into your life. Sure, change isn’t easy. But it is doable. You’ve just got to get over the hump and dump your bad habits once and for all.  

Trust me I am far from perfect and have my own set of bad habits.  It’s something we just have to continue working on each day to improve ourselves.  January 9th I’ll be hosting a Start To a Healthier You group on Facebook. If you have a program or are looking into getting started with a workout program fill out this form so I can contact you soon, and get you started on the healthiest year yet!

XOXO Kylee

There are thousands of diets out there, and to some extent, they can all work. A diet is nothing more thana calorie defecit. Eat less food than your body requires, and you will lose weight. However, the type of weight loss you experience can be dependent on what you eat, not just how much you eat! Diets that cycle carbohydrates are common among fitness athletes for very good reason. Carb cycling can not only help maintain and build muscle, but it can also help you efficiently burn off fat. If you have ever wondered what exactly a carb cycle is, how to perform one and how it can benefit you, keep reading!

What is a Carb Cycling Diet?
A carb cycling diet is a nutritional approach that switches between periods of low and high carbohydrate intake. Carb cycling diets focus on carbohydrate intake due to its primary role in metabolic processes that are related to burning fat and building muscle.

The primary goal of a carb cycling diet is to deplete and refill muscle glycogen stores, help up-regulate fat burning and muscle building hormones, increase thyroid activity and even support one’s psychological state by not requiring hard to endure, long periods of low carbohydrates.

High carbohydrate consumption causes the stimulation and release of insulin in the blood, which helps to shuttle nutrients into your muscles replenishing lost muscle glycogen, aid in recovery and stimulate protein synthesis. High carbohydrate days can top up energy levels and prepare your body for intense training days.

Low carbohydrate days promote fat metabolism by causing your body to switch from carbohydrates to fat as its fuel source. Specifically, on low carb days, your body will burn through the glycogen you have stored from your high carb days and then dip into fat stores for energy. This process can help keep your body be more receptive to the insulin response, thus improving fuel utilization efficiency and your ability to trigger muscle building.

How to Perform a Carb Cycling Diet
There are many ways to perform a carb cycling diet. One way to do it is to align high and low carb days with your workouts. On the days you lift heavy weights (e.g., leg day), have a high carbohydrate day. On the days you are performing just cardio, lower intensity weights (e.g., arms or abs) or have a day off from the gym, stick to low carbs. Ideally, aim for 3 to 4 high carb days and 3 to 4 low carb days, depending on your workout schedule and your sensitivity to eating carbohydrates. For maximum fat burning, if you are getting ready for a competition or leaning out for a vacation, have fewer high carbohydrate days: 2 to 3 in a 7-day period. This will allow for less muscle building, but quicker fat loss.

How Much Carbohydrates?
On low carbohydrate days, aim for a minimum intake of 50 grams to a maximum of 1 gram per pound of body weight. This will allow the body to efficiently use up existing glycogen stores and switch over to using up fat as fuel. At 50 grams, you can also ensure you are sparing lean muscle protein from being used as fuel.

On high carbohydrate days, generally, you can go as high as 2 to 3 grams per pound of body weight. For example, if you weigh 120 lbs, on low carb days you can eat anywhere from 50 to 120 grams of carbohydrates and on high carb days you can eat 240 to 360 grams of carbohydrates. Again, the amounts are all dependent on your response to carbohydrates and how efficiently you use up the carbs you put into your body! Most women, fair better on low carbohydrate diets, so on first attempt, try sticking to the lower end of the scale and then work your way up.

For a great carb cycling diet example, watch me through Facebook and Instagram for ideas!

What Type of Carbs?
Like any other healthy diet, you should stick with eating “good for you,” nutrient dense foods!  Choose from complex carbohydrates like root, cruciferous green vegetables, oatmeal, whole grains and brown rice.

What about Proteins & Fats?
Protein should be consistent no matter how much carbohydrate you are taking in, but your fat intake will change with along with the carbs. Aim for 1 to 1.5 grams of protein per pound of bodyweight, eaten over 5 to 7 meals per day. Be sure to get your protein from high quality sources such as whey protein, egg whites, lean red meat, non-fat dairy and poultry. Fats will make up the balance of your calories—about 10% (high carbohydrate day) to 40% (low carbohydrate day) of your calories depending on whether you are on a low or high carbohydrate day.

Can I have a ‘Cheat Day’ on a Carb Cycling Diet?
One of the benefits of the carb cycling diet is that your cravings for crappy food tend to decrease. Yes, cheat foods are high in carbs, but they are not “good for you” carbs. In addition, most are loaded in sugar and “bad for you” fats. The result can cause high insulin response and even decreased insulin sensitivity in the long run, which causes greater storage of glycogen in fat stores instead of muscle. Although we all crave dessert once in a while, its way better to feed your body complex, carbohydrates that are high in fiber than to gorge on simple sugars!

How Long Can I Follow A Carb Cycling Diet?
There really is no reason to go off a carb cycling diet. The carb cycling approach is easy to maintain, and because you cycle on and off carbs, the body does not plateau like it would on a prolonged low carbohydrate diet. Carb cycling kick-starts metabolism and gets your body to efficiently use up fuel while sustaining lean muscle and burning off body fat!  I will be doing a 6 Weeks to A 6 Pack Bootcamp where I’ll teach you the basics of Carb Cyling, meal plans, groceries lists, and example workouts will be include!!  Email me kyky_10@icloud.com to get more information and join the list!!

3 Weeks of Carb Cycling 

As women we all struggle with that stubborn belly fat.  How in the heck do we get rid of it without killing ourselves in the gym, do you ask yourself this all the time?  I have found a solution that has really helped me get over my plateau and IT’S WORKING.  I am not depriving myself of any food, I am also not killing myself at the gym or in any workouts.

What is the answer to my solution and how can it be your’s as well?  Well, I have been carb cycling and intermittent fasting for the last 7 months, it sounds scary I felt so overwhelmed when I first look into it but it’s not my lifestyle and I have never felt better.  I am pushing harder in my workouts, feeling lighter and leaner in my mid-section and more balance with my nutrition than ever before.

I am guilty of trying every type of diet out there to get “skinny” when I was missing the point of getting healthy.  We have been told over and over to eat small meals through out the day to keep our metabolisms going but in reality that only works for minute and then our body gets used to it and still holds on to fat.  I have learned with Carb Cycling and Intermittent fasting it’s constantly tricking our bodies and metabolism to burn the unwanted fat.  I have found it very effective and has been working well for me and many other women I know.  We want to be strong but feel lean last the same time am I right?  This is exactly how you’ll feel when you apply low carb, high carb, and intermitting fasting into your workout routine.  There are so many ways to do it.  I started with following the book The All Day Fat Burning Diet, and have loved the 5 day regimen he has us following.  Later this week I’ll be going in to more detail and give you the basics of this all and the benefits that could really help you get the results you deserve and live life balance and not deprived.

I now feel like my body is a fat burning machine and I love how great I feel.  Stayed tuned for more tips, and my brand new 6 Weeks To A 6 Pack bootcamp starting in January.

Good morning, I am a few days late writing about week 2 of Core De Force.  It is kicking my booty, I am sore in places I didn’t think I could be sore in and I work up a great sweat each week.  Week 2 my nutrition wasn’t the best, like late night snacking and lots of carbs at  nights was all last week, I felt bleh!  I did a fast on Sunday to reset my body and OMG, it reset my mindset too.  Letting my body rest from the workouts plus food was exactly what I need at least once a week.  If you’d want to learn more about fasting check out my Carb Cycling Bootcamp  I am preparing for a new and improved bootcamp staring January 2017!

This workout has been exactly what I needed to get me through the winter.  Last winter I went through a long plateau and I told myself this year I wouldn’t let that happen.  I am determined to start 2017 feeling strong and good about myself and progress.  If you are struggling to get out a plateau, you feel stuck and frustrated I highly recommend starting something new and get your nutrition is check, that is exactly what I had to do and feel so much better knowing adjusting just a few things has got me back up and running!

Here is  video of me doing a core move in my workouts..it takes strength and I am sure proud of myself for being able to hold this move.  Each day I challenge myself, its all about making progress and bettering yourself.

Thank you for taking the time to read this, more to come next week on week 3.  I am killing it and feel amazing!

Happy Thanksgiving to you all, and lets make 2016 the best year yet!

XOXO Kylee 

Good morning everyone!  The power is out at our house so I thought this would be the perfect time to write about my first week on the new workout I’m following Core De Force.  I am in LOVE!

I kind of felt myself getting back into the winter, holiday slump so this new workout coming out happened at the right time.  I needed something new, fast paced and different!  I honestly can’t believe the difference I feel after week 1.  Now I know the moves week 2 is going to rock.  I love that I need no equippment just some shoes and a tv and DVD player!  The resistance workouts are all based on using your own body weight.

I knew my nutrtion had to be on point so I prepped my foods for the week and planned out any snacks and dinner that needed to be planned. I also upped my water in take and cannot believe how that has helped me with my cravings.

Chicken Fajitas on a bed of lettuce frizzed with balsalmic dressing.

Also one thing I have learned through my fitness journey is that you have to find balance with your nutrition and workouts.  You still needs treats, when I first started I didn’t know I could have a treat in moderation so that’s how I lost 35 lbs in just 60 days!  I don’t want want to feel deprived or I’ll set myself up for failure!

In just a week of pushing through my workouts and having my nutrition on point, I have lost a total of 4 lbs to be that is huge even though that silly number doesn’t matter, it’s progress and that’s what I strive for!  I fee AMAZING!  I can’t wait for week 2 and see what that brings to the table, it can be tough to keep your motivation after the first week.  I lose motivation fairly quickly but I am one determined momma to push through the holidays and really see amazing results from this workout!

If this is something you’d like to try out, let’s get you started I have a new motivational group starting November 21st and it’s going to help us through the holidays! All I need is your email and I’ll send you info!

Have a fantastic Sunday peeps! And thanks for your support! ❤️Kylee

Thanksgiving, Christmas, New Year’s these are supposed to be times of celebration, togetherness, and happiness. Yet, they can bring challenges to our physical and emotional health. Here are 6 tips I’ll be applying for staying healthy during the holidays.

#1. Eat well. It’s common to pack on 5-10 pounds during the holiday season, but there are ways you can eat both healthy and well!  Know which foods are high in caloric content and low in nutrition. Don’t deprive yourself of such treats, but indulge in moderation. Eat smaller meals instead of “saving yourself” for one huge buffet. Opt for healthy options at home, and when visiting others, bring a healthy dish to share. Be careful of liquid calories, including alcoholic beverages.

#2. Stay active. Exercise is just as important during the holidays as any other time of the year. You should be active at least four to five times a week, preferably with some aerobic exercise every day. The weather may be cold outside, but there are plenty of options to do indoors.  I love my at home workouts, they give me a daily schedule to follow, a nutrition guide to help with eating well, and I have an online community of other women doing them with me in their own living rooms.  To join us click here to check out what programs I have to offer.

#3. Prevent illness and injuries. Colds and the flu are most common in the winter. Prevent them by washing your hands regularly and urging others to do the same. Stay warm by dressing in layers. I truly do believe eating well, and staying active build and keep your immune system high. I work with sick people every day and seem to stay healthy during the holidays.

#4. De-stress. Holidays can be a stressful time. Mentally and physically we stress over the holidays.  So staying healthy during the holidays is important and eating well and staying active can help you de-stress and enjoy them.  Also, You may be working, and feel the stress of managing your work duties along with additional commitments to your friends and family. You may feel the financial stress of gifts as well.   My health and fitness business reassures me that we will have the extra cash to do gifts and not stress. Don’t feel guilty; you have to take care of yourself before you can take of others. You should be your number 1 priority.

#5. Help others. Depression increase during the holidays.  Working in a hospital pharmacy we see an increase of mental health issues come through during the holiday season.  Watch for signs of depression among your friends and family. Reach a hand out and be sure to support them in any way you can. Eating well, and being active it what keeps my depression and anxiety down.  It has been something I’ve dealt with my entire life.  Finding what helps me cope has been amazing.  Also I am helping other women do the same through my online support groups.  It truly is amazing reaching a hand out and helping someone overcome those obstacles.

#6. Treat yourself. The holiday spirit is about helping others around you, but you also have to make time to take care of yourself. So treat yourself with something over the holidays. It may be something as simple as sleep. Wake up late and enjoy a day of rest; you need it. How about reading that book you’ve been meaning to for a long time, or getting a manicure or massage? Take the time to do the things that make you happy.

I hope these tips have been helpful! Do you have other tips to share? I am always looking for new ideas on staying healthy during the holidays.

XOXO Kylee

Fall is here, I can’t believe we are so close to Thanksgiving and Christmas.  When I think of these holidays I think of all of the yummy food that comes with them.  Anything baked in pumpkin, and all of those yummy desserts that aren’t good for the waist line is what comes to mind.  This holiday season is going to be a bit different for me since recently I found out I had an intolerance to gluten and grains.  Baked goods are my WEAKNESS!

I was recently introduced to Silver Fern Brand and had the privilege to testing out some of their Paka Baking Mixes.  I was so excited to try these products and give a review on them.  I am finding the gut health is important and if you are feeling yucky all the time you might want to do a gut check.  The Silver Brand – Paka Baking Mixes are different than other baking mixes loaded with sugar and any other ingredient that isn’t good for us.

As a health and fitness coach I am thankful I get to try out these products so I can be sure I am recommending the best to my clients.  I am not a dietician just a working mom of two that wants to live life happy and healthy.

Each day I am learning more and more about my gut and really listening to my body. I also learned the Paka Baking Mixes are different. All their mixes have added protein, prebiotic fiber and prebiotic tagatose, added fiber, are low in sugar, with nothing artificial added … all while tasting good.  That is what I loved when I first received my package.  The Protein Pancakes are not gluten free but they are the best protein pancakes I have tried with a total of 16 grams of protein in the.  I am a breakfast lover and when I have to make my family pancakes and can’t enjoy them it is such bummer.  I am so happy I have these and can enjoy a pancake every once in a while and still getting in some great health benefits.

The German Chocolate Brownies are gluten free, I was a bit nervous to try these only because a few things I have tried gluten free were dry and didn’t have much flavor.  These were yummy, packed full of flavor and definitely helped my raging sweet tooth I get every night. These have 5 grams of protein and only 9 grams of carbs which is so cool, they were a perfect treat for a low carb day.  I don’t feel guilty eating one after dinner.  I didn’t feel bloated and actually felt satisfied.  I would highly recommend both of these to my family, friends, and clients looking for healthy treats to satisfy their sweet tooth without the guilt.

If you wanting to try these out or any of their other products check out Silver Fern Brand. I will be ordering some more products soon. You can also download a PDF with health articles and a health plan for free. silverfernelevated

Thank you for taking the time to read this I truly do appreciate it!!

XOXO Kylee