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.

So BOOM

2 dishes one recipe…

Ingredients

Butternut squash

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

Olive oil

Salt

Pepper

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.

Enjoy!

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

Let me know how you like it.

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Chicken stir fry

Easy peasy. Quick lunch that will last at least 3 days for me!

1 bag of steam bag quinoa

1 bag of steam bag broccoli florets

9 chicken tenders (mine were small)

Season chicken with salt and pepper. Cube and cook in a bit of olive oil. Till cooked through.

Add in Broccoli.

Add 1/3 cup low sodium soy sauce.

1/4 cup honey

Pinch of crushed red pepper.

Summer for a few min.

Serve

Around 1 cup broccoli with 2/3 cup chicken over 1/2 cup of the quinoa.

Fixers…

1 Red

1 yellow

1 green

Motivated or stubborn

“I just don’t have your motivation.”

this is an excuse I hear ALL THE TIME.

You guys Motivation in itself is kind of bullshit. I don’t have motivation, I have what I like to call being Stubborn Ass. Ha Seriously.

I hit a point, after my Dad died where I realized what I was doing to myself.
What my future could look like.
What my kids future could look like.
And what was even worse…
What their future could look like with me not in it. With me missing out on everything I wanted to see them accomplish.

That is like a kick in the face. That was not OK with me.

That is when Mama bear stepped in and said I REFUSE to do that, to them. I REFUSE to let my excuses hold my health and happiness back. I REFUSE for that to be their life. I was so traumatized. His death changed me forever. I will NOT do that if I can help it. I was going to do EVERYTHING in my power to prevent it.

I got to work. I started small. I started working out. I changed my diet. I started to see changes. I started to lose weight. I started to get toned. I started to get more energy. And guess what I started to kind of crave this feeling. I don’t always love working out or want to do it. It is the accomplishment I feel after.

And then I started Paying it forward. I run these fitness groups monthly to help you because whether you realize it now. It is important.

Your Health is Important. You are WORTH it. And if you don’t realize that yet there is SOMEONE in your life that is.

Sometimes you start out for your loved ones. And then it ends up being for you.
Sometimes you just need Somebody that has your back.

Knowledge of Fitness

From July 15 2008 to September 26 2017. 23 years old to 32. What a difference I feel like a completely different person. I am a different person.

Channeling my inner T Swift. “The old Kala can’t come to the phone right now. Why? Cause she’s dead.”

Don’t worry  guys I’m really not. Just a whole new better version of me.

HAPPIER
HEALTHIER
STRONGER

I’ve gained knowledge. And thinking back to the “diets” I’ve tried oh man…

From thinking that being healthy and losing weight meant starving yourself. I tried the special K cereal diet. You know where you ate those little cereal bars for 2 meals and then binged for dinner. A 3 day juice cleanse made it 12 hrs. Diet pills. The pills that made you full faster. Buy all low fat and fat free. Weight watchers (this one works) but I manipulated the system so I could drink beer. I would basically save all my points for the weekend. And eat 100 can snacks and carrot sticks. I’m not kidding.

Now I know it’s not a diet it’s a life style change. I don’t buy any low or fat free. I eat Whole Foods. I’ve learned this thing called moderation and live by the 80/20 rule. I never feel deprived.

So if your thinking you’ll never see me with a beer  in my hand like on the left.

Think again.

I love  beer .

That old me is still there. Just more knowledgeable and in WAY better shape!

I will be opening up a few groups this month!

One if you are ready to go all in! You want to get some great results and are ready for change.

We will get you paired up with the perfect for you workout.
You try a nutritional shake.
Follow an easy meal plan (don’t worry we practice moderation)

Two you are not sure if you are ready to go all in yet. You want to dip your toe before diving in.

7 days of a nutrition shake.
7 workouts.
Easy meal plan

So let me ask you! You in yet?

Clean week release tomorrow!!

You guys!!

I have an announcement and I cannot wait for this one!!

You’ve asked and finally are receiving!

Clean Week launches TOMORROW!

Clean week is for those of you that have wanted to try shakeology and a workout program. But can’t commit to the price tag.

Clean week is for those of you that are a bit intimidated to jump into a full program and want to dip your toe.

7 days of Shakeology

7 days of a workout for any fitness level.

7 days of an easy meal plan.

7 days of my accountability and support!

All for $29.95!!!

Ahhhh freaking amazing! I have been wishing for something like this for you guys. I cannot wait to see the number of lives changed!

I will be starting a CLEAN WEEK group! I want to know if you want in?!

email me!

Coachkalawilliamson@gmail.com

Let’s do this!!!

Weights for the ladies

I went back to lifting pretty much all lifting. Heavier with a day of cardio added in there.

I forgot how much I love it.

I have what I call A.D.D for workouts. I love to try all the newest ones, show you all the results. But then I need something different. I was forgetting about how much I prefer to lift.

My body responds the best this way. I still get my heart rate up and a good sweat. I love the feel after. Feeling stronger and accomplished. The soreness of your muscles as you bump up the weights.

Here is a 5 week difference of doing this plan

Ladies lifting has benefits!

  • Lose body fat
  • Battle Osteoporosis (huge for me since I am in medicated menopause)
  • Gain strength not bulkiness
  • Increase mood/ reduce stress
  • Reduce back pain and sit up straighter
  • Burn more calories all day long
  • Build confidence
  • Feel better
  • Look better
  • May cause happiness

So don’t let the fear of getting too “bulky” hold you back!

I will be running another fitness challenge group on October 23rd! Let’s chat

 

Clean Week

Available on October 3rd. This new week long program is a way to introduce you into exercise and Clean Eating.

With this you get 4 workouts, a Step-by-step meal planner, and a week supply of shakeology, all with my support.  This way you can see if you are ready to make a bigger commitment in your health and fitness journey.

This program is for anyone that has tried and failed a fitness program. Wants to start but isn’t really sure what to do and is intimidated by a full program. It is only 7 days.

Today I got to try Core Function!

All about the abs, but not really with all core workouts on the floor. This ads some functional exercises that you do in everyday life and definitely adds some leg work. I got a good sweat in. 35 min total

Focus on your mindset!

Lately I have really been digging into Personal Development and working on Mind Set Getting your mind to have belief in yourself. Because honestly your biggest obstacle is YOU!

Holy Shit can you feel a difference when you mentally feel great as well as physically. So feeling down start reading personal development. Don’t like to read? Then listen. You can get a free 30 day trial to audible.com. Youtube has amazing free content. I find stuff to listen to daily on my walks. Also there are Podcasts.

I also got some Books on CD from the local library. See loading up HA!

I have a free group starting for how to start off your Morning Successfully.

Your miracle morning

https://www.facebook.com/groups/1362078710581359/

Finding yourself again

I don’t know what it is about when you become a Mom. It is the best thing in the entire world. It really is. Your whole world is your kids and they’re activities. They’re routines. They are your life.

So much so that you forget about you. What you did for yourself before you became a mother and What you and your significant other used to do before you became parents. Its weird. It is like you completely forget about your life before kids. I honestly can’t remember what it was like.

You do however need to make the time to find yourself again. Not just for your own sanity but to be  a better person, wife, mother.

Some tips I have.

  1. Wake up before them and sweat. Get a workout in before the insane day starts. This takes some getting used to but once the habit is formed you will not break it.
  2. Personal Development. Get yourself in a good mental state! Mental Health is so super important. You have everyone relying on you.
  3. Eat healthy. You will feel better!
  4. Get some zzzzzzs. I know you put them to bed you want some time for yourself. But staying up late to watch something dumb really isn’t helping you out at all. Get some well deserved rest.
  5. Schedule a date night. Get a sitter. Spend some quality time with your spouse I do not mean go out and get hammered. Just you 2 go to dinner, or rent a movie and watch it in. There was a reason you had kids to begin with. Don’t forget that.
  6. Get out by yourself occasionally. Taking a mental break for you is so crucial.

 

Back to school

So school back in session actually in the 3rd week back. I was so freaking ready for them to go back to school I almost took champagne to the freaking bus stop.

I was ready to have a schedule again and get these kids out of my face. I love them but a summer with a house full of kids mama needed a break!

So here we are.

Now 3 weeks in.

I'm over school haha I had my break now comes the completely hectic mess. Of homework and activities. Emails out the ass of what's coming up and what happened this week. What we did today.

PS did I mention this email goes to the account that I have had for over 10 yrs. so yeah it gets lost.

Can't I just ask my kid what happened? Do I really need a play by play from 15 different people. I am pretty sure my mom never had a freaking clue until she saw a bad grade. Can we go back to that please?

Am I alone in this?

Is this the new norm?