3 Day Refresh

I decided to do a little cleanse to start the new year to get all the gunk out of my system for having both surgeries in December.

The Cleanse I did is not  a juice cleanse but it is plant based. I won’t lie and say its easy because you are cutting all carbs, animal protein and junk. For the 3 days and you are following a pretty strict plan. But it will do exactly what you want it to. Also it is recommended that if you do workout you stick to something light. And there is a yoga plan that they cleated specifically for the 3 day refresh.

What your day looks like.

  • Wake and immediately drink 8-12 ounces of water.
  • Within an hour of waking is breakfast which is Shakeology with fruit. (From a list provided.)
  • An hour after breakfast you have an optional herbal tea
  • Mid Morning Fiber sweep (digestive health drink)
  • Lunch Vanilla Fresh Shake (High protein shake that is dairy and soy free) You also get veggies and a fruit with a Healthy Fat all from the provided list)
  • Afternoon snack of a veggie and healthy fat
  • Optional herbal tea
  • Dinner Vanilla fresh shake and a dinner recipe (provided) with an optional cup of organic veggie broth.
  • Optional evening herbal tea


Drink tons of water and the herbal tea really helps. Also eating the same stuff will make it cheaper and have all your veggies cut and ready to go.


Over the 3 days I lost 6.6 lbs and 6 inches total. It made it easier to get back on track with nutrition.

Want to ry out the 3 day Refresh? Go here

Interested in Future Fitness accountability groups with me?




Decembers are for Surgeries…

Say what… I know stupid right and they weren’t even anything fun like boobies or removing saggy skin. I had 2 this month. So that is what I have been up to all around the holiday chaos. So fun and exciting. NOT

What I had done was a ganglion cyst on my right wrist December 8th. They apparently can just form and sometimes can come back. Then this requires more surgery. But so what not bad. It is gone I am a few weeks out and although it is still sore I will heal I just need to gradually start lifting again and putting weight on it to get back to where I was with out pain.

The other is I had both of my ovaries removed for endometriosis December 19th. YAY me. (I am being sarcastic.) So now a week and 2 days out I’m starting to feel better although I get tired quickly and I am having some other hurdles. I will touch on this more in another post. Just wanted to check in show you what I have been up to and let you in on my mess.

I will be doing a 3 day cleanse next week to hopefully get myself out of my funk and clean some of the meds out of my system. Want to join me? Send me a message!

In my head

If you have been following my journey at all you would know I suffer from endometriosis. It’s a bitch it really is. I also have been in a medical menopause for a year now. I workout pretty much daily. Enjoy food in moderation and am an online fitness coach. Health is super important to me and so is self belief and mental health.

I stress to my customers to be nice to yourself not to focus on the scale. But other changes. Falling in love with yourself: that the number on the scale although it is some indication of health. The scale itself does not measure success.

But if I am being 100% honest with you all. This part is hard for me! I was that person that would weigh them self multiple times a day that fucking thing haunted me. And my self worth went down when that number went up or didn’t budged. I got better with it I stopped caring I really did. But over the past yr being in menopause at 32 and watching my body change get curvier and shape differently is throwing me in old habits. I can tell how different it is, cheats cling on me quicker.

My last Drs appt to talk about my hopefully final surgery I was paralyzed with fear to get on the scale. I knew it changed I can feel it. I was right. That appt was weeks ago and I find myself obsessing over that fucking number. Everything’s been different. How I’m feeling, working has pretty much stopped and I hate that I live my job!

But here’s the thing guys, sometimes the coach in me comes out. I am literally in my underwear writing this. And that scale doesn’t mean shit. Yes my body changed but I am in better shape now then I ever was in my early 20s. I’m taking my own damn advise and choosing to be kind.

So here we are 3 days from surgery, I just thought I should give you all some insight into what’s been in my head.

I’ll keep you all updated on that. For my Endo sisters keep fighting.

Hey Momma…

Hey Momma,

I see you.
I see your unhappy and tired.
I see you never putting yourself first.
I see you hiding in baggy clothes or your towel when you wear your bathing suit.
I see you looking at those girls that rock their bodies in complete and total confidence and that you would kill to be that comfortable.
I see you hiding from your spouse as you get changed because you know that you no longer have the body that they fell in love with.
I see the fear that you think the only boy you ever loved will leave because the only other man you really loved left you constantly so much that one day it became permanent.

I was you.
I’m here to tell you that you don’t have to feel like that.
It doesn’t have to be that way.

You can take care of you.
You can feel confident, happy, and healthy.
You can change your mind.
You can know how loved you are and how attracted your husband is to you.

And I can help.

I know this post won’t resonate with everyone. But if I reach even that one Mom that can relate. I want to encourage you to message me so we can chat. ❤️


80 Day Obsession

Today is Pre Launch day for Beachbody’s newest program. You can set the bundle packs for an additional $10 off the already discounted price.

This program is a progressional digital program. Meaning every single workout is different you will not repeat one of the workouts throughout the 13 weeks. The trainer and crew progress right along with you.

It is also based on a timed nutrition plan. You know exactly what to eat and when to give you the absolute best results.

80 Day Obsession by Autumn Calabrese: Program Details

The 80 Day Obsession workout program is an effective, step-by-step approach to building a shaped, curvy butt while simultaneously shrinking the core. It’s 80 days of obsessive focus on fitness and nutrition spread over 13 weeks.

How It Works
80 Day Obsession launches on January 15, 2018. The first week of videos will be available the day before, Sunday January 14th. After week 1, each week’s workouts will be launched on Saturdays at 9pm PST*until all 80 workouts are live on Beachbody On Demand, where they’ll stay permanently so you can do the program as many times as you want.
*Workouts added before the days end. Timing may vary depending on system and resources.

What is the fitness level?

 This workout is intermediate/advanced. If you are just starting out this would probably not be the best thing to start with.

Equipment required

You will need a variety of dumbbells. Floor slides and resistance loops.

Group requirement

I will be doing this for the first time right along with you, this is all new to me too so I want to get your full commitment. I will be requiringg that you.

  • Showing up daily and participating in the group
  • Weekly submitted photos and measurements.
  • Follow along the times nutrition meal plan according to your body type and goals.
  • Drink shakeology to make sure you get the nutrition your body needs through out the workout.
  • Must have me as your coach.
  • Utilizing the strength bands and sliders for ultimate results.

Please send me an email at coachkalawilliamson@gmail.com for SERIOUS inquires only!


Submit your photos of your end results and get a chance to win $500 or more!

So i want you serious.

What are your package options?

For new Customers?


Gives you everything you need for the entirety of the program and saves you a total of $275.


  • Shakeology on Home direct
  • 2 tubs energize (pre workout)
  • 4 tubs recover (post workout)
  • shaker cup
  • Portion fix
  • 2 sets resistance bands
  • sliders
  • Intro guide and calendar
  • 1 year subscription to Beachbody on demand which has 80 day obsession and all of the other programs in Beachbodys library and the meal guides/ calendars.


  • US $440
  • CA $505
  • UK 440


This pack includes everything you need to start the program but allows you to just try energize and recover. Savings of $200.

  • Combo-Pack-New-CustomersShakeology on Home direct
  • 1 tub energize (pre workout)
  • 1 tub recover (post workout)
  • shaker cup
  • Portion fix
  • 2 sets resistance bands
  • sliders
  • Intro guide and calendar
  • 1 year subscription to Beachbody on demand which has 80 day obsession and all of the other programs in Beachbodys library and the meal guides/ calendars.


  • US $240
  • CA $276
  • UK 240

If you are a Current Beachbody On Demand Customer


You get everything you need for the program (assuming you already have BOD). If you On Demand is about to expire. See the products above! This pack saves you $205.

  • Shakeology on Home direct
  • 2 tubs energize (pre workout)
  • 4 tubs recover (post workout)
  • shaker cupMega-Completion-Pack-Existing-Customers.png
  • Portion fix
  • 2 sets resistance bands
  • sliders
  • Intro guide and calendar


  • US $410
  • CA $470
  • UK 410


Save $130 and get started with 80 Day Obsession!

  • Shakeology on Home direct
  • 1 tub energize (pre workout)Combo-Completion-Pack-Existing-Customers
  • 1 tub recover (post workout)
  • shaker cup
  • Portion fix
  • 2 sets resistance bands
  • sliders
  • Intro guide and calendar


US $210

CA $243

UK 210

Check out Some of these Awesome Coach Test Results:

Oat banana bread

Oat banana bread!

You need…

1 1/2 cups oatmeal

1 1/2 tsp baking soda

1/2 tsp Himalayan salt

2 mashed ripe bananas 🍌

2 beat eggs 🥚

1/2 cup plain Greek yogurt

Close to 1/2 cup honey or pure 🍁 maple syrup.

2 tbsp sugar

Greased loaf pan


Preheat the oven to 350


In a blender/ food processor grind all the dry ingredients.


Mix together all the wet ingredients. Pour in the dry and sugar. Mixed till blended. Pour in loaf pan.


Bake at 350 35-45 min until a tooth pick comes out clean. Enjoy!!!!


Can add in walnuts, pecans, blueberries, 🍫 Chocolate chips!

Update on My Endometriosis Journey

Still here…

Still quiet. I am in a funk and trying really hard to work myself out of it. So bear with me. I have a date for my surgery.

December 19th I go in for removal of both of my ovaries. My Dr continues to ask me if I am sure that I want to do this. The answer yes and no. I know the risks that come with it. And the uncertain out come. But I also know how much pain I was in before I went on to try the lupron and I know that I cannot live like that. Since the Lupron is no longer an option after a yr.

So here we go again. Right now I am trying to figure out where I will be in the future with this.

Still running fitness groups. Always will so if you want to join me in them reach out! I would love to have you. And Im really needing the accountability myself right now.

Endometriosis – My Journey so far


I never share about this. It is personal. and a giant pain in the ass. But this is part of my story and it is a goal of mine to help others. Well Sharing my struggles with Endometriosis may help others as well.

I started writing this 3 weeks ago and put it away. I don’t want to talk about it. But here goes.

Well What is Endometriosis?

It is when the lining of the uterus. The Endometrium grows outside of the uterus and attaches its self to the organs surrounding it (I.E ovaries, fallopian tubes, intestines, bladder, and even kidneys )

People may experience:
Pain areas: in the lower abdomen, lower back, pelvis, rectum, or vagina
Pain circumstances: can occur during sexual intercourse or while defecating
Menstrual: abnormal menstruation, heavy menstruation, irregular menstruation, painful menstruation, or spotting
Gastrointestinal: constipation or nausea
Abdominal: abdominal fullness or cramping
Also common: infertility
So basically it is a giant pain in the ass. Every case is different and this is mine.
I have had trouble since the first period, heavy and very painful. Miserable exhausted. I went through my teenage years thinking this is completely normal. Its not. some discomfort sure. But I remember curling into the fetal position and crying.
Tried several forms of Birth Control to try and control this and other problems occurred. Severe abdominal pain, and fast weight loss. Sending me into the hospital where they would test me and find nothing.
Get off Birth control and endure the pain. Endometriosis can only be found with an  camera. Fun right?
Hey here comes Brianna. I was 17 when I had her.
Put on mirena. I was determined not to have 2 children out of wed lock. While on mirena, I had constant migraines and pains. But never associated the 2. I did not know I had endometriosis. Until much later.
We got married at 21 quickly had mackenzie at 22.
Back to the problems trying different birth controls getting sick. Drs basically thinking I am insane.
In this period of time I had several different drs. Due to practice changes so no one ever really got a full grasp of what I was dealing with.
Try to have Riley. After 9 months no baby. A new dr had me get an ultra sound and saw my ovaries were basically destroyed. I was 25. So I started clomid (fertility drug) after 3 rounds I was expecting. So to this day I am so thankful that I did not wait to have kids. Teenage pregnancy was an absolute blessing to me. I was told in one of the earlier ultra sounds of Riley that they were shocked I was able to have 3 babies.
Riley came at 26.
Pregnancies can at times help endo, with me that was not the case it just gradually got worse. They started me trying all kinds of new forms of birth control. Which would cause migraines until I would have to go to the hospital to get meds there to get them to go away.
The pain at this point was like a constant contraction. I wanted to rip peoples faces off pretty much all the time. I would have like 1 good week and 3 terrible ones. Nothing really helped but pain meds. And I can’t parent and be high all the time. So that was not even an option for me.
I had heard of getting an endometrial ablation. Where they burned out your uterus and that this could possibly help me. My dr told me i was too young and would not allow it.
Enter more birth control and bull shit.
FINALLY a new doctor joined the practice. He saw my history and agreed to do the ablation. Where i was also tested for endometriosis and had my tubes tied. Because an accidental pregnancy after this procedure could be deadly.
I was 28 when I finally knew what was wrong with me!!
Its like you can breathe a sigh of relief when you get a diagnose and realize that you weren’t crazy. That there was a real issue. I was however warned that due to my diagnosis what we did may not work but we had to try.
It didn’t btw. This is when I opted for the partial hysterectomy. My dr and I decided to keep the ovaries so I did not get thrown into an early menopause at the age of 29. So September 15 2014 I went in for the surgery. I was again warned that since I still had my ovaries I could possibly still have issues.
I had 6 months of feeling pretty decent. Then I started getting severe stabbing pains in the middle of the night that would wake me and I would basically hide and cry until the morning where I would pretend to be okay in front of my kids.
Here the endometriosis. Had created scar tissue in that region so when I ovulate it causes the pain. It took a decent amount of time to figure this out. We decided to try a pill form of medicated menopause. I cannot remember the name right this min.
The medicine took away the stabbing pain but added severe mood swings, hysterical Kala all the time… and hair loss. I was basically balding. Hahahaha sounds superficial but I just did not want to go there. I opted to try to stop this medicine. See if the problem would have been corrected from spending 6 months in treatment.
The pain came back. Along with my body going completely insane and thinking it was pregnant. Cravings, exhaustion, enlarged and painful boobs, nausea. Let me tell you mentally how fucked up that is. To feel like your pregnant when it is medically not even possible.
Plus its so frustration to be working your ass off and gaining weight for this “baby” that does not even exist.
Once that mishap went away. The endometriosis had spread to my bladder and kidneys. Causing severe back pain and blood in the urine. It took like several different doctors for me to figure this out. kidney specialists and urologist appointments. To finally go back to the gyno and him say it is the endo…
Honestly I was just glad to know something was causing it. You start to think you are insane. New options. Medicated menopause with a new medication. Lupron, taken every 3 months with a max of a year. 12/15/17
I have some relief. But totally understand menopause now. LOL not fun. I feel like I am physically lit on fire several times a day. I can gain weight looking at pizza. Maintaining where I am at now, has become a full time job. But there is relief. Also my exercise has been keeping me from having to take another medication to prevent osteoporosis since weight baring exercise helps with bone strength so that is a plus!
When the medicine starts to wear off everything does come back. We were hoping it would shrink it I guess or cause it to go away somehow. And I took my last dose in Sept of 2017. So now we are slated to have a pre op appointment on December 1st 2017, to discuss removal of the ovaries.
Honestly I am just so ready to be done with it. So I will keep you all updated on how that all goes.
This is not my best writing, like I said I don’t like to relive all the pain and bull shit this has caused. I do have to say I am super blessed to have my girls, and my husband that has been dealing with all my crazy for so long.

Bilberry- Shakeology ingredient


Relative to the blueberry. In the medical world it is one of the richest natural sources of anthocyanins and is a super high antioxidant.

Bilberry is famous for the ability to improve vision, lower blood glucose, anti-inflammatory and lipid-lowering effects. Also has the ability to remove heavy metals from the body.

It is sought after to test diabetes, inflammation, CVD, cancer, and dementia.

This is just one of the 70 super foods that are in the shake I drink daily.

Just one of the benefits. Definitely not just a protein shake. My daily dose of dense nutrition.

Roasted pepper and butternut squash soup

You guys Aldi’s had butternut squash on sale for $.99. So I finally tried to make a soup. Very good. In fact you could eat the mash as a side before it gets to the soup stage if you want.


2 dishes one recipe…


Butternut squash

2 cups sliced bell pepper (I use orange red and yellow)

Olive oil



Crushed red pepper

Dried Minced onion

Minced garlic

32 oz chicken stock (could use vegetable) (for the mash really just use a little water.

Peel and cube butternut squash. Drizzle with olive oil and season with salt and pepper.

Bake at 350. For 15 min.

Stir add sliced peppers.

Bake for an additional 30 min stirring occasionally.

While this is happening in a pot add stock, onion, garlic, and crushed pepper.

Being to a simmer and shut off

Take roasted veggies. And put into a blender or a food processor.

Add 2 labels of chicken broth. Blend until smooth.

Add back into pot of stock and mix until all blended.


Serve with a tsp of plain Greek yogurt if you would like!

Let me know how you like it.