Apple syrup

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OK I have debated on sharing this with you all. Not because it is not healthy but simply for the reason that I did not know if I want everyone to know how to make this heavenly syrup. Seriously its amazing!!!

So this recipe is not clean which is what I try to share. But remember it is 80/20…

What do you need?
4-5 apples (I use gala or Fuji)
1 stick of butter
1 cup of brown sugar
Vanilla (around a tsp)
Dash of cinnamon

Peel and chop your apples

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Combine everything in a pot over med heat. Till the butter and the sugar melt together.

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Turn the heat down and simmer. Stir occasionally until the apples are soft. This will take like 30 minutes.

Serve over pancakes or waffles…

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Surviving Superbowl

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Its Super Bowl Sunday this weekend! You know what that means? Parties!!!! So you have made a New Years Resolution to get healthy and you’ve been sticking to it… Right? So you want to stay committed! Here are some tips to be successful.

First off I am going to say this, its one day. One day will not kill your momentum, it will however be a slight set back. So go to the parties, drink some beers or whatever you like, have some snacks, and some fun. Get right back on track Monday! Don’t make a lifestyle change hold you back from enjoying your life. Its the SUPER BOWL!

Whatever you do, DO NOT skip your meals before you go, because you are going to treat yourself. I used to do this all the time. Which was dumb, go to a party starving and either get wasted after one drink or devour the snack table with out breathing. You will be wanted back at every party… Skipping meals also slows down your metabolism. So what do you do before hand. You stay on point eat clean and get ready to go.

dont skip meals

With alcohol did you know the lower the proof the lower the calories per ounce? So stick to your lower proof vodka. 80 proof is 64 cals per 1 oz. Watch your mixers. “Your resolve can be really strong when you are sober, but after a few drinks, you may find yourself mindlessly overeating the nuts, another slice of pizza, or whatever food is within striking distance,” says Christine Gerbstadt, RD. Try  flavored vodka with sparkling water.

Light beers mean lower carbs and cal and usually are pretty close in proof.

Drink water in between of your booze. Not only will this lower the amount of calories you are getting, but greatly lessen your hangover! (SCORE)

Read more about boozing here >> http://www.webmd.com/diet/features/low-calorie-cocktails

Do not sit or stand by the snack table. If you do you have a bigger chance of mindlessly eating. Make a plate and walk away. I said to enjoy yourself not pig out and make yourself sick and disappointed in yourself. No better party then when your in self loathing… (<<<<<<enter sarcasm <<<<<<)

Contribute a yummy and semi healthy snack! Get some ideas here:

25 Healthy Big Game Snacks

Enjoy the game. or at the very least the commercials HA!

Why I decide to focus on Me!

So that sounds kind of bad right? But really think about it. You become a mom or dad, husband/wife, boyfriend/girlfriend. You get the picture… But what happens to you??

You kind of get lost in the shuffle of life. Your running around like crazy, before you know it your not even sure who you are anymore. Or who you used to be. You are just kind of lost. Or at least that’s what happened to me.

You see I was never a fitness junky. I quit  just about every sport and my friend and I were talking the other day. She’s like you used to hate ever exercise. Like we would jog. I’d be like I need to stop I’m gonna die. So how did I get here?

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For starters I lost my dad at 20 to a heart attack. Completely preventable. I said I would workout so I could eat what I wanted. But would get discouraged when I saw zero results and just quit. I hated my body. All I say was saggy stretched skin. I could not see the beauty in the fact that I brought beautiful babies in the world.

What changed? I saw my future. I was following the same path as my father. I did not want to do that to my children. I refused to. So that’s what started this journey. But its shifted since then.

I changed my diet and started exercising. I started to see results!! BOOM! BUT I still wasn’t where I wanted or needed to be. I wanted to be happy. When you hate yourself, it carries out in other ways. I was unhappy with my whole life. And it wasn’t my fault at all… Right? Ha. It was.

I needed to learn to love myself. I’m finally there. Through challenge groups. I’ve stuck to meal plans and workouts. I’ve changed my body more than I ever thought I would. But that’s not all they have done. I learned to change the way I think. I learned not to think bad about myself and others. That everyone has a different story. That positive attracts positive and that negative will poison your life.

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So taking the time for me daily. Has all around made me a better person. I work on myself in ways that I used to think was stupid. Like personal development… I make a proactive choice to attack my problems. I am taking them down one by one. I workout (do I love it while I’m doing it? Nope! Still don’t… I love the feeling after.) I eat healthy. (Not saying I don’t ever enjoy fattening foods. Cause I definitely do)

That’s 3 little things. That I do daily that completely changed my life. Making me a better Mom, wife, friend, and coach. It all started with a small thought of today I’m going to do this for me. Everything else can wait.

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Confessions of a Teen Mom(2) D Day…

What the hell does D day mean? Well this is Delivery and the ridiculousness that was my first child birth. Being 17 and going to have a baby was not bad enough. How do I remember this so vividly? Well you never really completely forget the birthing process and you will completely understand once you read this.

So going back….

Dec 6 2002. Started my day like any normal 17 year old I got up and went to high school… Yep I went until the day I went into labor. Imagine trying to squeeze into those desks being 9 months pregnant, it was not comfortable…

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This was a desk now picture a 9 mos. pregnant girl that had gained 60 lbs… Get the image. Yeah…

Well that day we had a Graduation project meeting. This is the time when you had to do a project to guarantee you were going to get your diploma. Not the 12 years of showing up and hard work. A project and a presentation. Where my grad project instructor proceeded to tell me mine wasn’t what they wanted it to be and I may not graduate if I didn’t change it… So what did I do? I cried…

(This is the same teacher that caught me throwing up due to morning sickness in the bathrooms the yr prior. We had a great track record.)

Finished classes and went home went into bed and laid there till my mom said lets go to Don Pablos.. UMMMM YES I am in!

That is where I went into labor… Don’t worry I finished my enchiladas. We drove to the hospital got checked in at 9pm(Keep in mind this was a Friday night) . My mom kept wanting to stop so I could see the fireworks for light up night. NO I was experiencing my own. While I was in LABOR! Ron met us there along with his mother and then 11 yr old brother.

They made me walk to get me progressing. Ron’s little brother thought it would be a great idea, to jump out of doorways to scare Ron and I, while pretending to snap pictures. Not a good idea. I wanted to murder him.

We called everyone else once I was in steady contractions. (I had not been scared this whole time until the contractions were on top of each other. I had accepted my fate pretty much right away when I found out I was pregnant, but here I was petrified. I cried to my mom that I did not want to do this and that they could not make me. HA I knew there is no going back…)

Everyone else showed up drunk (except my dad he was watching his 21 year old stripper girlfriends son). It was a Friday night. My sister was by far my favorite! I am cracking up just thinking about her and her at the time boyfriend. She walked in wearing this hat…

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While her boyfriend tried to gift Ron a 6 pack and kept giving me 2 thumbs up!

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I finally get an epidural, so I am stuck in the bed happily eating ice and singing Ice Ice baby… (Ice was my biggest craving for all 3 babies, which wasn’t annoying for anyone at all… And hospital Ice I have no words for, its amazing. )

They finally break my water at like 2 am… And tell me to get some rest. It was still going to be a while. Well Harry and the Henderson’s was on

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and I was not going anywhere.  30 min later I need to push… So they go get the doctor. The nurses have me push once nothing is moving. So they have me turn on my left side and push. The baby was crowning and the Doctor all dressed yet… No pushing. If you’ve had kids. You know when they tell you this it is awful. You have a natural urge to do it. and resisting feels impossible. When this is going on. My sister comes in to check. I’m sure she got quite the view… But they locked down the room no one was coming or going so she was locked in there with us. Sorry Sissy…

OK now we have a Doctor ready to go!! 2 more pushes I welcome baby Brianna Rae at 3:06. I get to meet her for the first time. I was so in love. Everyone is crying. Even my sister who is huddled up against the door. I think I may have scarred her. I had to tell her it was ok and to come meet her niece. Everyone gets to meet her, including my dad his stupid girlfriend and her son. Which she keeps telling him he’s and uncle. Bitch no he’s not…

They clear out the room take Bri to be bathed and me to have the anesthesiologist to remove my epidural. Its taking him a while and then I see his face. I know something is wrong. Here the catheter to the epidural snapped in my back. So I start hearing words like surgery for removal, risk of infection, possibly paralysis. Since its in my spine… Off to Xrays I had surgery the next day. Obviously I turned out fine. And so did my baby she is now 12 and Beautiful!

This one was a little longer. Sorry if it is a bit jumpy telling a story while speaking tends to be easier without me not having to write a freaking novel.

Thanks for reading!

XOXO

Kala

Accepting APPLICATIONS!

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I’ve spent a good bit of my life trying to fit in. Never really feeling great about myself and unsure of where I wanted to go. I entered motherhood at 17 while all my friends were looking hot, living it up, and going to college. I was raising a baby. I’ve been trying to conform and fit in or be in the background forever. Until Beachbody.

Now I don’t want to fit in… I want to STAND OUT! I want to make a difference. Helping people is something I’ve always wanted to do. Helping them Stand out is even better!

I couldn’t be more proud of my team. I am looking to Mentor 2-3 ladies who know they have a bigger calling, love to help others, want to create FREEDOM in their life. (and get some pretty awesome fitness results.)

Sound like you? Apply Below

Grocery List for Easy clean meal plan

Grocery List

Check out the Meal plan first then check off what you need!!

Breakfast

__ Unsweetened Coconut/ almond mild

__Plain Old Fashioned Oats

__ Fruit

(Write out what you Prefer!! _________________________________

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__Sweetener (Only Natural i.e Stevia, honey, real maple syrup)

__Egg whites

__Whole grain bread, Ezekiel bread, flats

__Veggies

(Write out what you Prefer!! _________________________________

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__Plain 0% Greek Yogurt!

Lunch

__Greens (spinach,romaine, spring mix)

__Veggies

(Write out what you Prefer!! _________________________________

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__vinegar

__Chicken

__Roasted seeds (pine, sunflower, pumpkin)

__hummus

__Carrots/red pepper

__Low Sodium Turkey

__apples

__grapes/melon

__Quinoa

__Kalamata Olives

__lemon juice

__EVOO

__Boca Burger

Dinner

__Chicken

__Fish

__Chicken Sausage / Veggie Patty

__Brown Rice

__Whole grain Pasta

__Quinoa

__Sweet Potato

__Veggies

(Write out what you Prefer!! _________________________________

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__Ground Turkey

__Shredded cheddar

__Avacado

__Salsa

__Beans (Black or Pinto)

Snacks

Write out what you Prefer!! _________________________________

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21 Day Fix Extreme!!!!

Well the 21 Day Fix is seriously one of my favorite programs, it made portion control and nutrition easy BONUS it allows wine and Chocolate! HELLO. The workouts are effective and quick, but you feel them. Awesome workout in 30 minutes and it is for EVERYONE! Thanks to the lovely modifier! I saw some pretty great results, with this program.

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Well Autumn Calabrese the creator decided she wanted to take it up a notch and came up with The 21 Day Fix Extreme!

View More: http://kellywalbushphotography.pass.us/beachbody

I got to meet her! How cool is that?!

 

Coming Feb 2nd 2015

This is no joke! We got to try it at Pittsburgh’s Super Saturday. There are no breaks. You go the entire 30 minutes. It is intense. But great!

21 day fix extreme

The meal plan goes No-Nonsense with 7 color coded containers and a Shakeology Shaker cup.  Plus you get the 21 day countdown to competition meal plan, this is what Autumn actually uses for her shows! Sorry no more wine or Chocolate, but its 3 weeks! I promise you could do it! Great to get ready for an upcoming event, or vacation. I deal for anyone that wants to have more of a challenge or 21 Day Fix Graduates.

The 21 Day Fix Extreme is the next program in the Fix Line. Building off the Basics of the 21 Day Fix has steady aerobics, resistance, and Plyo.

WORKOUT DESCRIPTIONS
Plyo Fix Extreme An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
Upper Fix Extreme By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms.
Pilates Fix Extreme Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
Lower Fix Extreme Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
Cardio Fix Extreme Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring.
Dirty 30 Extreme Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done.
Yoga Fix Extreme A fast-paced flow yoga class, combining strength, balance, flexibility, and power.

Bonus workout!

The Fix Challenge Keep things interesting and burn off calories with this quick resistance workout!

Want to be notified of its release. http://www.21DFExtreme.com?referringRepId=211368 Enter your email.

Interested in joining a challenge.

What is Coaching

Why do they always pick the stills where you look awful lol?

Think this is something you may want to do?

coaches

Why do we doubt ourselves?

How many of you just don’t even try what you have dreams of doing, simply because you don’t believe in yourself? There’s this huge fear of failure.

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Sometimes I wonder where I would be of I just gave up and let my fears consume me? I just could have easily quit and let the struggle I was living win.

Believe in yourself. Don’t quit after one try. Its only failure if you give up!

“Doubt is part of the human drama. But don’t let it consume you—let it motivate you.” Darren Hardy