KSC Athletics

Food in photos are more delicious than they appear. My husband took this to work and the whole office was dying to get the recipe for it. It smells AMAZING! If you’re a meatloaf fan this is next level. Lower fat than beef, just is tender, and rich with flavor. Plus, it’s impossibly easy to make with little prep time and goes straight in the oven. Roast the veggies in a sheet pan along side it for complete meals for the week.

What’s your typical day of eating look like?

That’s one of the first questions I ask when someone reaches out needing help on changing their nutrition.

Here’s 3 things to ask yourself:
1.) Am I eating at least 1 serving of veggies with each meal?

2.) Am I eating a serving of lean protein that is the size and thickness of the palm of your hand?

3.) Am I choosing real food options over food like substances? (i.e. food that grew out of the ground or had a mother over processed food with a shelf life over 2 weeks).

If you answered no to one or more of those questions, that’s a great place to make a change and see a HUGE difference!

Above is a snapshot of our typical day of meals:
Breakfast:
- 3oz Turkey sausage
- Egg bites (one egg, 14g cheese, 1 sliced tomato)
- Roasted sweet potatoes, potatoes and carrots

Lunch:
- 4oz chicken
- 2 cups romaine lettuce
- 1/2 cup black beans
- 2oz avocado 🥑
- 1 tomato 🍅
- 6tbsp salsa

Dinner:
- 5oz salmon
- 2 cups roasted broccoli and cauliflower
- 228g smashed potatoes with brown gravy

As always, please LIKE, SHARE, SAVE and COMMENT. That helps me to grow my business and reach others providing expert nutrition and training information. Feel free to DM with any questions!

I am currently taking on a couple of nutrition clients!! 🥳 Message me if you are interested in completely transforming your nutrition, losing weight, gaining muscle, changing your body composition, or recreating a healthier body image.

You know how a toddler gets hangry and throws a tantrum when they are hungry???

YOU ARE NO DIFFERENT!!

Only exception now is when you get hangry and turn into a Karen, you have a car a credit card, so you pull through the nearest drive-thru or binge eat whatever is available!!

Sounds familiar, right? The easiest and most effective way to combat getting hangry is to pack snacks! And pack them like you’re a toddler. Kids need to eat every couple of hours and SO DO YOU!

You should be eating a MINIMUM of every 3hrs and a MAX of every 5hrs. If it’s been a minute, you need a snack.

As always, please LIKE, SHARE, SAVE and COMMENT. That helps me to grow my business and reach others providing expert nutrition and training information. Feel free to DM with any questions!

I am currently taking on a couple of nutrition clients!! 🥳 Message me if you are interested in completely transforming your nutrition, losing weight, gaining muscle, changing your body composition, or recreating a healthier body image.

You know how a toddler gets hangry and throws a tantrum when they are hungry???

YOU ARE NO DIFFERENT!

Only exception now is when you get hangry and turn into a Karen, you have a car and a credit card. So you pull through the nearest drive-thru or binge eat whatever is available!

Sounds familiar, right? The easiest and most effective way to combat getting hangry is to pack snacks! And pack them like you’re a toddler. Kids need to eat every couple of hours and SO DO YOU!

You should be eating a MINIMUM of every 3hrs and a MAX of every 5hrs. If it’s been a minute, you need a snack.

As always, please LIKE, SHARE, SAVE and COMMENT. That helps me to grow my business and reach others providing expert nutrition and training information. Feel free to DM with any questions!

I am currently taking on a couple of nutrition clients!! 🥳 Message me if you are interested in completely transforming your nutrition, losing weight, gaining muscle, changing your body composition, or recreating a healthier body image.

Most people get the just of how to eat healthy. What trips them up is consistency or remembering to just stick to the basics, as opposed to skipping around from one fad diet to another.

The simplistic basics are the foundation to seeing lasting results and creating solid habits for yourself, your family and your kids. SWIPE through these slides and hit a little refresher.

If you’re already doing these things, you’re doing awesome! Keep up the good work. As always, please like, share and comment, that helps me grow my business and provide knowledgeable and reliable nutrition information. If you have any questions or comments, please hop into the DM’s!

Once you get down the basics, it becomes SO freeing!
Follow as I break down tracking macros. I’m currently taking on a couple new nutrition clients! Let me help you become the master of your nutrition. 🍎🥩🍔🌮🥑🥗🍟

If you were hoping that Natural Grocers was going to replace the void in your heart where Lucky’s lived, you’ll be sorely disappointed. It definitely upholds its name at “natural”, “organic”; with a relatively keto bias. Nonetheless, we shopped the isles and found some favorites that will sure to please the average health and nutrition nut.

If you’re a Vital Farms and Applegate brand fan, you’ll need to make a trip here. They had a plethora of frozen Applegate chicken nugget options, chicken sausage and burgers to choose from. All are great options for those of you who hate to meal prep but want something packed with some flavor. The chicken and sage are to die for!!! They had a massive section of breakfast on-the-go options. The egg bites are winners for sure! They run about average in fat per serving (14-17g) but that’s better than the Hormel brand at Walmart which is usually about 22g of fat.

If you’re an Indian cuisine j***y, you’ll be happy with their selection of sauces, minute veggies, and minute rice options. They also had the shredded beef in a packet. The macros on it was fairly good and would be perfect for taking to work and having a chipotle bowl or street tacos.

As always, be sure to check food labels and nutrition. Just because it’s organic doesn’t make it healthier or a means it’s better for you over options with less sodium, sugar, or overall better macros.

Please feel free to comment, LIKE, SHARE, SAVE this post. That helps my business grow and I look forward to hearing from you all.

Follow as I break down tracking macros. I’m currently taking on a few nutrition clients right now! Let me help you become the master of your nutrition. 🍎🥩🍔🌮🥑🥗🍟

It’s Friday. If you’re feeling this way about your training and nutrition, just know, this IS for you. A bad training week or a week you weren’t able to make it into the gym doesn’t mean you won’t reach your goals. Maybe you had a week of having to eat drive thru or not eating enough because you were so busy you didn’t have time. Or you just had one of those weeks where nothing went right and you are now at the end of the week feeling defeated. This is your reminder that you can do it. Get your mind right, don’t go wild this weekend, go to the grocery store, meal prep and set yourself up for success this coming week. You’ve got this!

Um, rude.

Somewhere my 2nd grade teacher is shaking her head because I said “um” 😅. I digress, find you a diet/lifestyle that is sustainable to maintain for the long haul. You’ll be far happier you made the investment in your time to to create lasting habits; rather than a crash diet that leads to to spiral back to where you started from.

Who doesn’t love a fall recipe on a cool day?! This is sure to hit the spot and not ruin your macros!

Usually, I tend to preach to clients that they can eat anything and make it fit their macros, it just takes some experience and learning how to make foods they like fit or find alternatives that are “same same, but different”. I’m going to start sharing my favorite healthy meals and dessert recipes. SAVE these for when you’re looking to cook something yummy and healthy! This way you won’t have to scour the internet for a recipe
😘
Macros per serving:
Carbs: 24g
Fat: 11g
Protein: 3g

As always, please LIKE, SHARE, COMMENT, and SAVE! That helps me to grow my business as well as provide reputable information to more people 🙂 Feel free to message or slide into the DMs for any questions.

Happy baking!

With so much misinformation, fad diets, and over complicated nutrition practices out there, it can feel overwhelming when trying to lose weight or make nutrition changes.

Many times people know they need to eat real food, not too much, and mostly plants, and exercise some. But what gets them is the amount of conflicting information out there, so they get stuck trying to figure out what option is best, what to believe, where to begin or give up before they even start.

Here are 6 ways that EVERYONE can follow to change their body composition. These are 6 simple things anyone can do but don’t get simple confused with easy.

I want to reiterate that in order to see change, you have to focus on behavior change and habits. That’s a big reason why fad diets, challenges, and templates don’t have lasting effects. They don’t cause people to create lasting, and sustainable habits. Give these 6 things a try for 4-16 weeks and see a body recomposition without dieting.

Follow as I break down tracking macros. I’m currently taking on a few nutrition clients right now! Let me help you become the master of your nutrition. 🍎🥩🍔🌮🥑🥗🍟

👉🏻👉🏻👉🏻👉🏻SWIPE 👉🏻👉🏻👉🏻👉🏻
Have become suddenly critical or extra critical of yourself and your appearance? Before you jump the gun and throw yourself into an intense training regimen, restrictive diet or throw out your wardrobe; take a moment to self reflect and dig into what is causing the sudden distress.

Are you feeling the need to fit in certain clothes or with certain friends? Are you feeling upset from what you see in the mirror or recent pictures? Did you have a rough weekend, a new wave of high anxiety, a high stress event, etc., fill in the blank.

Now, give yourself a little grace. Easier said than done, right? But know, your stress and emotions are not your body. It can feel really easy to apply your stress by killing yourself in the gym or fixating on imperfections, but when stress is high, that’s not the time to go kill yourself in the gym or not eat. Instead, go get outside, go for a walk, go grab a cup of coffee or plan a day of relaxation and a “you day”. Do something that has nothing to do with your body, gym, or nutrition. You and your body and mindset will thank yourself later.

MINDSET 101:

OPPORTUNITY.
ALWAYS, IN ALL WAYS. .
The saying is either “You win or you learn”. There is no such thing as failure. It’s either you win — awesome, now what’s next?! Or you learn.. And you can learn a lot about yourself when you don’t win. But what an awesome opportunity to get better! I love looking for opportunities to improve. Whether is my coaching skills, fitness, education, marriage, being a mama now; whatever. Is it easy? No. It takes a person with growth mindset and grit to keep coming back daily; consistently making everything that could be a failure, an opportunity for success. Knowing that when life doesn’t go right, when training doesn’t go as planned that it is not a bad thing. It is an awesome opportunity to grow and we are thankful for it, in the future. .