Apple Cinnamon Oatmeal Muffins


Riley wanted to bake again and she picked all the ingredients as we experiment in the kitchen!

Super easy! Pretty clean 

Dump all it in the food processor.

1 Banana 

2 cups old fashioned oats

1/2 tsp Pumpkin Pie spice

1 tsp vanilla 

1 egg

1tsp baking soda

1tsp baking powder

1/2 cup honey

1 tbsp coconut oil 

1 cup coconut milk

2 tbsp sugar (probably not necessary but she wanted to add it!)

1/4 cup mini chocolate chips

Process till blended. 

Pour into greased muffin tin. Peel and dice 3 small apples and top the muffins. Bake at 350 for 22 min. 

Negative Nancy


Wanted to share a bit of what goes on in a Fitness Accountability Group. Today’s topic is the way you mentally approach the changes in your life.

Here’s a sneak peek 

Question? Have you started to think yet… 

“well maybe this isn’t for me?” 

“I’m not a person that exercises.”

 “I’m too tired to do this.”

 “I can’t”

 “I always give up anyway.” 

“I never will reach my goal.”
Your body will go anywhere your mind TELLS it too! You are stronger than you think you are! You just need to BELIEVE it.
Assignment 
1.Write down all the negative bull shit you keep thinking about yourself. Cross it out throw that right in the trash! 

2.Remember WHY you are here to begin with. This needs to be an extremely STRONG reason. NOTHING is going to get into your way! 

The Mental Approach to Healthy Eating

What people tell me all the time, “I want to get in shape or lose weight. I can workout, I mean anyone can do that. But I want to eat. I love food.”

HELLO! So do I. I love everything about food. I could tell you a great burger I ate 3 years ago. In serious detail. No I am not kidding! I am a foodie. So what happened? How was I able to reach my goals?

I changed my relationship with food. I still eat everything. Just in Moderation. And heres the Best part. I feel 100 times better and I saw RESULTS in the workouts I was putting in. Like REALLY FAN-FREAKING-TASTIC results.

Tips…

  1. Set SMART Goals. SMART-goals.pngSet clear and realistic goals. Also set goals that you may have for your body and plan your diet around those goals. Set present, short term, and long term goals. And take one at a time. Trying to change too much at once could make you frustrated and you quit.
  2. Be Realistic with your Expectations. One bad meal didn’t make you gain weight. You won’t lose it with just one Healthy Meal. Change takes time.
  3. Be Proactive. PLAN your meals Plan your day. Yes shit happens but the better prepared you are the easier it is to stick with it!
  4. Consistency is Key. People form habits so if you do similar things daily they will stick. Pick certain times to eat. Try eating the same thing at those time for a few days.
    images
  5. Learn to be Flexible. Just because you decided to change your lifestyle does not mean that you have to miss out on the fun. Eating out. Check out the menu on line base your choice off that. Plan ahead if you are heading somewhere.
  6. Don’t be hard on yourself! You’re human. We make mistakes.
  7. Dont quit on yourself. You fall of the wagon? That sucks. Just get back on. \
  8. Have Fun. change is hard. Try new recipes eat new foods.
  9. Be Your own Cheerleader! Give yourself praise. This is hard, change is hard. but look at you doing something good for yourself and eating healthy! You got this.
  10. Reward yourself! Reach your goal. Do something great for yourself. NOT FOOD> take the celebration out of eating. Food is fun! I will give you that. But you don’t need a cake because you met your goal. Love shoes? Get a new pair. You get the idea.
  11. Do NOT Compare yourself to anyone else! We all have different body types. We all lose and gain at different rates and YOU are doing AMAZING things for yourself. Seriously! This one was the hardest. But get your head in the game. Congratulate yourself for making your own progress and cheer on your friend for theirs.
  12. You Reached your Goal. Set a new one. CRUSH IT!

 

goal-crush

 

Remember YOU CAN DO THIS! Just get started. Find support. Meet your Goals.

 

Join Me! 

I am Team Beachbody 


I Am TEAM BEACHBODY!
I am a part of a Network Marketing Company, that I proudly stand behind. From the purpose to the integrity. I believe in the products and the company as a whole. I am living walking proof.
I am a mom, a wife, an aunt, a daughter, a friend, and I am Team Beachbody. 
I was not always the most positive person, I thought pretty badly on myself, then I found my team! My support system.
Because of Beachbody I am a better person. I found joy and positivity.
I found my tribe.
I found myself.
I love the mission and what we work hard to do. Building community. Building Confidence.
#IAmTeamBeachbody

How to be successful in your health! 

Statistically a huge percentage of people quit their New Years resolution to get in shape, To go to the gym or start a new workout program. Right around this time of year, if we even make it that long.
We seem to think we need fancy trackers, expensive equipment or even a gym membership to reach our goals. That all these things will keep us motivated.
Now don’t get me wrong I love my fit bit and if you stick to your workouts at the gym bravo! I support whatever it takes for you to reach your goals!!
You know what you actually need to reach your Health goal?
SOCIAL INTERACTION!

That’s right ✋🏻🙌🏻👆🏻. As humans we need human interaction to stick to our goals.
We need support someone who cares and will actually be like,
“Hey where the hell are you? Are you doing the work?” “You said you wanted to do XYZ?!”
Someone that knows your goals and cares enough to reach out.


I have been doing Beachbody programs for 4 yrs and the reason I stuck with them was the support of our girls in the fitness accountability groups.
I want to ask you have you ever considered doing them with us?
Join us Next Monday March 27th!

Lets CHAT!!

 

 

 

Shakeology

SHAKEOLOGY!!

 

Let’s talk about it…

 

A LOT of people think Shakeology is just a PROTEIN SHAKE….and often say …”WHY would I pay that much for a protein shake?” NOT realizing that Shakeology is a nutrient DENSE SUPERFOOD SHAKE. Really its like drinking a HUGE multivitamin and a TON of veggies in the form of chocolate or caffe latte, vanilla, strawberry.

SECOND most common misconception is that you just drink a shake for a “meal” and then feel hungry before your next meal ….ALSO– could NOT be more FALSE! Shakeology is as clean, organic, low glycemic index shake on the market. It actually keeps you content in between meals.

Darin Olien, one of Shakeologys’ creators says, “You either pay the Farmer, or you will pay the Doctor. Either way you pay.” The choice is really yours but I know what I pick. Besides Endometriosis, which is really out of my control. I am never sick. I don’t have the time to be going to the doctors. Have you ever done that with kids? No thank you! 

Did you know The NUMBER 1 KILLER in America is food related disease? Which we can fix. We can control that. We can chose to do better! So why aren’t we? I know from experience with my endometriosis that when i’m eating clean healthy meals I feel 10 times better! The pain is less the exhaustion goes down, I am all around happier. Which is better for everyone lol.

When you take the cost of a bag and break it down with the 30 meals you are getting for me it is less than $4 a day. That is it! $4 a day to feel healthier, more energized, less bloated, better digestion.  It helps me with cravings. Did you know your body only craves food when it is lacking something, weird right?

Do you think a fast cheap way is to get the drive through. Have you been through fast food lately?  I went to chick-fil-a today for a play date for my daughter. She got a kids meal I got the grilled chicken nuggets and a side salad meal our bill was $15.27. Ummm that is not cheap and even though I picked a healthier option. I did not feel all that great after.

 What’s great about it for me is it’s easy! Some morning are super hectic. Ok most are. I have kids going to bus stops a preschool drop off. A baby being dropped off. We’re busy. So is everyone else. How many of you sacrifice your health to get your kids fed and out the door. Grabbing the first shitty food you can find cause your a hangry beast? Or just drinking coffee and skipping breakfast all together. Well say goodbye to your metabolism! 

This delicious shake takes me seconds when I have zero time to throw together. A minute when I want to make it fancy. 

 

Here is an independent clinical study was performed on Shakeology, the amazing results of which are shared in this short video:https://www.youtube.com/watch?v=WJRIb7CYA0U

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This is a funny (and short) video I thought you’d enjoy that really speaks volumes about the value of the ingredients in Shakeology.

http://www.youtube.com/watch?v=HwgaeGBvm4c&feature=youtu.be

 

Want to give it a try?

Go here.

21 Day Fix Extreme Countdown to Competition (One week in)

The 21 Day Fix Extreme is one of my absolute favorite workouts. Its tough but they last 30 min and it is the one my body reacts to the best. Meaning I see results the fastest with this. I have done this one 3-4 times. But I have never done the full Count Down to Competition meal plan before. Throwing in a day or 2 of this is usually what I do. In fact I have only actually followed this full meal plan once. Generally I eat pretty good. But I have my moments. I freaking love food.

I could not get my shit together with my nutrition and I was feeling it. Sluggish, bloated. Pretty much everything I have fighting my endometriosis on the last yr was coming back. So I went all in. (not to say I didn’t have slip ups or a cheat.)

How does this work?

The 21 Day fix or portion fix meal plan is based on weight. You take your weight multiple by caloric baseline. Add your caloric needs. And subtract you caloric deficit depending on if you want to lose or maintain. If I am speaking a foreign language this is all mentioned in the meal plan book of The 21 Day Fix Extreme!

From that you get a Calorie Bracket that gives you a number of containers that you can have each day.

daily-calorie-bracket-beachbody

I am in the 1500-1799 bracket. The colors have different nutritional meaning.

Green – Veggies

Purple – Fruit

Red – Protein

Yellow – Carbs

Blue – healthy fats/ cheese

Orange – dressing / seeds

Tsp- nut butter / oil

The Countdown to competition plan is limited carbs, veggies, high protein and some healthy oils.


The schedule looks like this 2 days on one day off.

I allowed Saturday to be my cheat day. And in one week I lost 4.8 lbs. not sure on the inches I could not find my tape measure when I was starting. Here is a progress pic so far.

Currently on day 10. Am going strong. Finding that planning out the day more helps so much! And I am pretty excited to see what 21 days on this meal plan is going to do for me.

Questions email me at coachkalawilliamson@gmail.com

Next Fitness accountability group starts March 27th. You do not Have to do this alone!

Fill out for details.

Mint latte shakeology 


Easy and delicious!

Scoop of caffe latte Shakeology (vanilla or chocolate would work too!)

Dash peppermint extract (this is strong less is more lol)

Ice 

8oz cold coffee

4oz water 

1 oz unsweetened almond milk 

Shake it up! Enjoy!!

Get your daily dose of dense nutrition in a minty delicious drink. 

Try Shakeology here!