30 Days to Mindful Eating

>>>You can't out work (as in work-out) a bad diet. <<<

Whether or not you are into fitness, it's hard to deny

that what you eat MATTERS. 

It wasn't until I started on my own health journey that I soon realized most of my tiredness, depressive thoughts, bloat, headaches, acne, brittle nails, weight gain, dull hair, achey joints, etc all had to do with what I was putting into my body. (Insert a WHAT?! face)

You've heard it before...abs are made in the kitchen. But so is your overall health & wellness y'all.

If you struggled to beat the plateau or to get a hold of your anxiety when it comes to food, let's take a step back and just focus on the food (letting the fitness part be optional for now)

Let me help you create habit of healthy eating that will increase your energy and give you a solid routine for prepping your food.

And before you know it, you will actually feel like you wanna workout and move your body. You'll have the time and energy to make it happen because of your newly established eating habits!!  

If you know you're ready to work with me, apply here or scroll down to the form below:

30 Days to Mindful Eating

Not sure if you're ready to FULLY focus on your NUTRITION?

I get ya. I was once in your shoes, trying to justify everything I ate and used the new mom excuse to justify my lack of self care.

BUT...what you put in your body matters.

>>It matters to your energy.<<

>>It matters to your confidence.<<

>>It matters to your family.<<

>>It matters to your focus & productivity.<<

>> It matters to your transformation.<<

And sometimes you just need support and community to make the commitment.

That's why my groups are so powerful, month after month. The support and community is what makes my clients so successful in learning a new lifestyle - a new way of looking at food and 'dieting'.

And we won't just talk about what to eat or when to eat, we talk about how to choose food --- being mindful about what you put in your mouth.

This isn't just about eating salads. Oh honey HECK no. 

What about tacos, cupcakes, pies, ice-cream, pizza. Yes, this is about breaking down the barriers and bad rap we give the "bad" foods.

Ya, pizza, nachos and tacos are a staple in our house.

Last year I learned this new way of thinking and it totally changed my relationship with food. So I want to help you to do the same!  

I'll teach you to adjust your words and beliefs around those 'treat' foods.

Here's some examples of old vs new mindsets you can expect:

Over the last couple years I started to take clients on and teach them what I have learned and how I am making the best out of this life. It wasn't until recently that I decided to really start mentoring 1:1 10 new ladies each month to get them fully set for success and on the right track! So here is what I am starting:

Every month, I will choose a handful of women who I will take under my wing. I will support you, teach you, and give you the tools you need to make this a lifestyle for the long haul! We create an intimate community where we lean on each other and lift each other up as we journey together!  

But don't just take my word for it...take a peek at what my other clients have experienced:

"Kristie is one in a million! She has been there through every stepping stone with me! She gives some tough love every now and then when you need it! She always supports you 100%! When you’re down, and need someone to help you, she’s absolutely the person to turn too! The other day, she posted something about excuses.. and I was that girl, I was the one who had said it all.. and almost ready to give up.. but then I also remembered a good friend of mine saying to me, that she would never Give up on me.. so made me realize that I just need to dig deeper... she did that for me.. she made this all possible, and for her I will be forever grateful. She has literally helped turn my life around and for that I can’t thank her enough <3"

--Crystal B.

Are you looking for results? Support? Someone to keep you accountable? Someone to cheer you on? Someone who cares about your ENTIRE health? Look no further than Kristie and her fitfam. You won't regret it! I feel like a new person! I've lost weight, inches, and I feel happier and more confident! Loving my journey with Kristie!

--Laura L.

"’m turning 60 this year. For most of my life I struggled with my weight, I did many diets, all failures. Then I joined Kristie’s 80 day obsession group last May. It was life changing for me, I lost 30 lbs and just over 30 inches. I still do Kristie’s groups and I still keep working hard and toning up. The nutrition programs are great, they played a big part in my journey. I’m very happy with my success, but I’m not stopping now."

--Wanda M.

30 Days of Mindful Eating kicks off on Monday, 
June 8th

Scroll to the bottom to fill out the application. After you fill out the application, I will be in touch within 48 hours via email, so make sure you put your correct email and then be sure to watch for an email from me in your spam, promo or junk folders if I am not in your contacts! 

Please answer the questions honestly and to the best of your ability.... the application is a way for me to get to know you, hear about your goals and make sure this is the right program for you. If it's not, I have other options we can discuss.

When you join you will ALSO get all this!

⇨2B Mindset Workbook Food Tracker

⇨2B Mindset Digital Food Tracker

⇨2B Mindset Go-To Guide

⇨2B Mindset Recipe Book

⇨2B Mindset Water Bottle

During our 30 days together we will be covering some important topics...

Emotional & Binge Eating We carry so many emotions and many times, deal with them by eating. Stress, anger, pain and happiness can all trigger emotional eating. I know I was a HUGE emotional eater so if you are too its ok..  #Inthistogethersista
Relationship With the Scale Learning how to use it as a tool and not a measurement of our individual worth. Also daily habits - how to take control of your day and live with intention. 
Social Eating You don't wanna miss out on life, but you also don't want to get fluffy. Most social gatherings almost REVOLVE around food right?I've got the tools to help you enjoy social gatherings, without the guilt!
Losing Weight & Keeping it Off You love food and you love to eat. At least I know I do. It's meant for us to enjoy without feeling guilty about it! Let me share a nutrition philosophy that allows you to eat AND feel satisfied, while losing weight! 
Meal Prep I'll teach you the purpose of the foods we eat and when and how to enjoy them for maximum weight loss and energy gain. Of course, I will share my fav recipes and how to prep them!
Food Restriction Lose weight — happily — without feeling deprived or hungry, without counting calories, or cutting out whole food groups because our bodies NEED nutrients from EVERY food group to thrive.

**Please do not apply if you are not ready to commit to yourself. This will take effort and there will be days of struggle.  That's why it's so important to have a mentor (me) and a supportive environment to thrive in! Plus, your body, mind and spirit will thank you for the love and self-care it's been craving!**

I am 150% committed to the women I work with, and I expect nothing less in return !

If you haven’t had success in the past it’s cause you haven’t done THIS yet with me! xox

I am super excited to be along side this journey with you and help you change your life...

F O R E V E R. 

Just a few amazing transformations!

Why Join a Virtual Bootcamp?

I am so excited for my the challenge for my crew this month - which I say every month - but it is SO true! So, why join us?! Here are 5 reasons you need one of my groups in your life!

Accountability
I know you can do it on your own, but why not surround yourself with people who want to love you on your journey and help keep you accountable to your habits!

I don’t know about you, but I am much more likely to do something if someone else is counting on me! We have daily check ins to keep you accountable and to keep you on track! It is a FACT that you are more likely to stick to your workouts + nutrition plan if you do it with others! #Accountability

Meal Plans

Figuring out what to eat on a new plan is hard. But every week, I send new meal plans with easy and
fun recipes right to your inbox so you don’t have to decide what to eat. Plus, it's fun to try new things!
One less thing to think about!

A Place for Questions

There is nothing worse than having a question and not knowing where to turn for answers. In my
community, you have the perfect place to ask any questions! And the best thing is, there is usually
someone ready to answer in minutes! Whether it is me or a group veteran, fast answers are so helpful
when standing in the grocery store or cooking a recipe!

Support

Beyond our daily check-ins, meal plans, and fast answers, I provide even more support! I will be
checking in with you weekly, seeing how your workouts are going, and if you are still feeling good..
just checking in in general! I am here for you! Upon starting, you will have 4 1:1 mentoring sessions
with me via phone call or video chat to help you get comfortable and started on your journey!

Fun

And last but not least, these groups are FUN! The internet can be a scary place, but I have found
the good of the internet in my groups! A tribe of people, all working on themselves and their common
goals - it is a POSITIVE FORCE that will change everything!

Ready to jump in?!

Fill out the application form below! I have opened up 6 spots for September and am looking for
women who are ready to change their daily habits into habits of success and happiness!

Not ready to apply but are curious what other groups we have going on?
Join the email list HERE and get a free 5 day meal plan full of slow cooker recipes so you can just Set
and Forget It!

Apply for The Turning Over A New Leaf right here:👇🏽

You Can't Pour From an Empty Cup

SELF CARE = SELF RESPECT

With the holidays fast approaching usually the focus turns to EVERYONE else and no matter how good we are at filling our cups, we tend to burn out quickly and start the new year off on rough footing. Self Care is SO important to be able to keep doing all the things you want to do over the holidays but it actually looks very different for everyone! 

Self care for some might mean making sure they are in bed early so that they can get up before everyone else for their morning silence and workout time. For others it might look like meal prepping so that they know they are staying on track with their nutrition goals and for others it might mean child care for their littles and taking one day a week to just be alone in the silence, enjoy a massage, hot bath, or popcorn and a movie of YOUR choice. 

"KEEPING YOUR BODY HEALTHY IS AN EXPRESSION OF GRATITUDE."
                                                                                                                  —Thich Nhat Hanh.

A huge part of keeping ourselves healthy is SELF-CARE! It's often overlooked as part of our health and fitness journeys, but it's essential. What would happen if we all started to give ourselves the same care and attention that we give to others? Like this hit me HARD when I realized that I was giving every part of myself to others and leaving nothing left which resulted in a full blown mental breakdown and becoming diagnosed with high anxiety... You can't pour from an empty cup, so filling yours is super-important, especially during the rush of the holidays!

Self-care looks and feels different to everyone, it's about finding those things that help you manage your stress, enjoy the holiday's and take a little time for you!!

Here are a few things that might do it for you:

-->GETTING ENOUGH SLEEP A MASSAGE<--

-->A WALK IN THE PARK<--

-->READING A GOOD BOOK<--

-->GETTING ENOUGH WATER<--

-->STAYING COMMITTED TO YOUR NUTRITION<--

-->GETTING YOUR 30 MINUTES IN MEDITATION<--

-->POSITIVE SELF-TALK<--

-->DAILY SWEAT SESH<--

-->HIRING A SITTER FOR A FEW HOURS<--

What are somethings that you will incorporate to make your holidays less stressful and filled with love and cheer? Share below, I would love to hear what you are currently doing for self care as well! 

Until next time, 

xo-K

Mongolian Beef & Broccoli (Crockpot)

Oh boy, this is a gooder! It is def one of our NEW fav quick and easy meals. 
Flank steak works best but really any thinly sliced steak will work. 

Let's just get right to it shall we?

MONGOLIAN BEEF 

Ingredients:
1-2lbs Flank Steak sliced into strips
1/4C Cornstarch
2T Olive Oil
1/2C Brown Sugar
4 Garlic Cloves (minced)
3/4C Sodium Reduced Soy Sauce
3/4C Water
1/2C Brown Sugar
1 Thinly sliced Bell Pepper 
1C grated Carrots

1-2 heads of Broccoli chopped and steamed 
Rice, Rice Noodles, Raman Noddles, Zoodles, Spaghetti Squash, Potatoes, Egg Noddles etc to serve over. 

Directions:
1. Thinly slice steak against the grain and place in crockpot toss with olive oil and cornstarch
2. Mix water, soy sauce, garlic and brown sugar then pour over meat. Cook low for 4-6 hours or high 2-3 hours. 
3. About 30mins-1hour before serving grate your carrots and thinly slice your pepper and add to the crockpot. *this can be done in the beginning but it does overcook the veggies.

Cook the side of your choice as well as broccoli and serve meat over side with broccoli. 

Our kids LOVE this recipe!! 

Sharing is caring so don't forget to click on the picture to PIN IT or share to your social media via the icons below ! 

For more recipes, wellness accountability and monthly 5 day wellness challenges join our High Vibes & Be Well Tribe! 

Happy Hump Day! 

Commit to 100

HOLD UP y'all! I am PUMPED TO INTRODUCE YOU TO MORNING MELTDOWN 100!!

If you are someone that wants to really embrace healthier lifestyle habits and experience both physical and emotional results - then this is FOR YOU!⁣

The entire program can be as easy or as hard as you make it - it’s all about how you show up and the energy and effort you put into it. Like anything right?

Just take a sec and imagine how incredible you’ll feel after you commit to your own journey and show up for yourself and complete your 100 workouts. That's right 100 workouts! Think of the physical progress you’ll make. The new habits you’ll have created for a lifelong journey towards better health and more happiness. The increased confidence you’ll feel. ⁣ ⁣ I was recently able to test out the first phase and in just 10 days I could mentally and physically see changes! I can promise you will feel AMAZING and empowered to rock all the other goals you have for your life! 

Are you ready to Be100? Be YOUR best self? 

My Morning Meltdown Support Group is already up and running - we are getting ourselves ready and prepared for this 100 day journey! If you want to join us, just fill out the application form below to make sure we are a good fit!

Mindful Eating

"Mindfulness means paying attention in a particular way, on purpose, and non judgementally." 

Optimum Nutrition is essential for overall wellness. It is the process of providing the body with sufficient nutrients through food to maintain proper health and wellness.These nutrients include, water, enzymes, minerals, adaptogens, vitamins, essential fatty acids, carbohydrates and phytonutrients.  A proper diet provides us will all of these in the right portions for our ever changing bodies. There is no fixed diet that will work for this. 
It is so important to LISTEN to our body and what it needs, but listening is much different than turning to comfort food, reaching for the easiest thing as we react to the emotional unfulfilled needs. 

Now a days we are always on the phone, watching TV, listening to music and not really paying attention to what we are actually doing or putting into our bodies. More so WHY we turn to certain things over others. We are living in the multitasking world and as some people pride themselves on being wicked multitaskers, it isn't all that great to do for your overall wellbing.

Creating mindful eating habits will greatly help with providing your body with what it needs most: to be nourished properly. 

Here are some simple guidelines to help you distinguish between mindless and (more) mindful eating and bring our bodies and minds back together.

1. Let your body catch up with your brain - eating rapidly past full and ignoring your body’s signals vs. slowing down and eating and stopping when your body says it is full. Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body sends a satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat! So, sit down to eat, chew each bite 25 times, set your fork down between bites, etc!

2. Know your body’s personal hunger signals - are you responding to an emotional want or responding to your body’s needs? Often we listen first to our minds, but we actually might be MORE mindful if we tune into our bodies first. Rather than just eating when we get emotional signals (whether that’s stress, sadness, frustration, loneliness, or even just boredom), we can listen to our bodies. Is your stomach growling, energy low, or feeling a little light-headed? True mindful eating is actually listening deeply to our body’s signals for hunger!

3. Understand your motivations - eating foods that are emotionally comforting vs. eating foods that are nutritionally healthy. This is another tricky balance and, ideally, we find nourishing foods that are also satisfying and comforting. As we practice eating healthier and a greater variety of foods, we are less inclined to binge on our comfort foods, and more inclined to enjoy healthy foods, ultimately finding many foods mentally and physically satisfying as opposed to just a few.

4. Connect more deeply with your food - Considering where food comes from vs. thinking of food as an end product. Unless you’re foraging for your food on the regular, there’s a good chance you’ve become disconnected from your food. Many of us don’t even consider where a meal comes from beyond the supermarket packaging. However, eating offers an incredible opportunity for us to connect more deeply to the natural world, the elements, and to each other! As you consider everything that went into what you’re eating, it becomes effortless to experience and express gratitude to all the people who gave their time and effort, the elements of the universe that contributed their share, our friends or ancestors who shared recipes, and even the beings who may have given their lives to a part of creating this meal. With just a little more mindfulness like this, we might begin to make wiser choices about sustainability and health in our food, not just for us but for the whole planet.
   
   What has really helped me with all this is using portion control containers + learning about the proper food groups, figuring out my emotional connection with food and facing my bad relationship with it. Once I was able to get that under control I was really able to create the mindful eating habit.
   The Ultimate Portion Fix is program that helps with that EXACTLY.  
   You’ll learn so much to make it more than a strategy to help you lose a few pounds.
   Portion control is just the beginning. Autumn Calabrese makes it so compelling that you will achieve a whole new, more MINDFUL way of eating and thinking about food.
   This includes strategies that have helped her win trophies in competition, heal her own health issues, end sugar addiction for thousands of clients, and serve hundreds of thousands of customers in losing weight and achieving their healthiest selves.
   The Ultimate Portion Fix is about giving your body exactly what it needs to operate at its best! No starving. No random points that disregard food source. No fasting. No trendy fad. This is how you enjoy food, and get the most out of it because it feeds your body what it needs in the right ratio!
   And finally, the biggie: This program is going to help you stop poisoning yourself with so much heavily processed food.
   The tools shared will help you:
   • Break your sugar addiction: You’ll learn WHY you’re addicted to sugar (because knowledge is power) and how you can break the addiction. I’m talking grocery lists, meal plans, and easy-to-make recipes that emphasize whole-food ingredients, so you can finally cut down on processed foods without cutting out the joy of eating.
   • Get the whole family healthy: Those days of prepping one meal for the kids and one for the adults are over. With The Ultimate Portion Fix, you’ll learn everything from what and how much your kids should be eating, to getting them to eat enough fruits and veggies, and even how to end the “I’m only eating chicken nuggets for dinner” battle once and for all.
   • Feed yourself for performance: You’ll find out how you can customize your eating plan to your goal, whether it’s to lose those stubborn last 10 pounds or build muscle. These proven nutrition strategies are designed to maximize your nutrition so you can maximize your results — whether you’re paleo, vegan, or gluten-free.
     
     The entire program is explained in 30 new videos covering everything about the containers with deep dives into the principles of the plan so you can really grasp each concept. No more food guessing, only results.
   • Full set of color-coded containers
   • The Ultimate Portion Fix Program Guide
   • Tracking: On iOS, users can find container, weight, and water tracking in the Beachbody Nutrition+ App. On Android, users can track these items within the Beachbody On Demand App.
   • Fixate Volume 2 Cookbook with 102 new recipes for a total of over 300 recipes including the Fixate Cooking show
   • 75 Healthy Lunch Ideas for Kids PDF, a quick-and-easy resource for parents who want to make sure their kids are getting a variety of healthy foods and not eating the same things over and over again.
   • Access to more than 200 Fixate Cooking Videos
   • Beachbody Insulated Tote Bag with containers, ice packs, and plenty of storage so you can meal prep and take your food with you to stay on track
   Oh, and one more thing…
   When you purchase The Ultimate Portion Fix program in the month of March, you’ll get an invitation to join Autumn Calabrese via livestream as they reshoot  21 Day Fix and 21 Day Fix EXTREME workouts — live and in real time! You do not need to be a Beachboy on Demand Member to access the videos.
   
   
   
   If you would like to join our #EatToNourish Group to get all the deeds leading up to Launch Day March.18, just fill out this form and I will be in touch VIA email. 
   *By joining the group for info there is no obligation to purchase. It is just meant to be an informative group to share the ins and outs of this program.