Are Beachbody workouts a good fit for you?

Hello! My name is Krista Boyd. I am a mom to a gorgeous Rottweiler, Dakota, who is MY WORLD! I have a PASSION for random, fun adventures, health & fitness, and obsessed with helping women and men lose physical, financial and emotional weight, and gain back their confidence! I LOVE food, healthy recipes, beer, champagne, motivational stories, and to laugh, REALLY HARD!

5 years ago, I got into a relationship, where we both got comfortable, and well, Lazy! A year later I started University, which I attended full time in the evenings, plus working a full-time job during the week days. Between work, school, a dog and other life commitments, I had zero time for myself, let alone workout, and packed on the “Freshman Weight.”

Lacking 'ME' time, exercise and clean eats, I started to experience mood swings, always a mental fog, exhausted, and lacked confidence. I knew from prior experience that fad diets and fat burners wreck havoc on your health. I've worked with personal trainer’s prior years’that I knew I would need something more than just seeing someone 2-3 times a week. I needed something that was time management effective, taught me HOW to eat clean, and a support group. A Community that would help keep me accountable and motivated- DAILY!

I found the 21 Day Fix Extreme program, which came with a personal coach who put me in a private support and accountability group on Facebook, with others who were struggling just like me! I became a part of a community of people who are on the same journey as me, where I learned what foods are good to eat, as well as portion control. I also received shakes that are loaded with protein and Super foods, and all natural ingredients.

Why its Important for people to workout and eat clean?

Exercise is one of the fastest way to clear cortisol (the stress hormone), acting as an antidepressant, reducing stress and anxiety, releasing happy endorphins which helps you feel happier, have clearer skin, more energy and reduces your cravings for junk food! Why would you want to take pills, a quick fix, that in the long run still doesn’t make you feel mentally well. It just covered up the issues on hand, pumping your body full of toxic waste, tricking your body in to gaining weight, leading to lower confidence and more health issues down the road. Why not break a sweat and workout all the issues bothering you, and get into shape, improve your self esteem and allow you sleep better!

Ladies, this can also help if you suffer from monthly PMS symptoms. Why wouldn’t you want to the happiest version of you and give your loved ones the best version of you, while setting a great example? 

If you have a family history of health problems such as a weak heart, cancer, high blood pressure/ cholesterol, high blood sugar, excessive fat around your waist, exercise can revere the damage! It can reverse the effects of bad DNA, and allow you to pass on better DNA as well. It can also help kick addictions such as sugar, cigarettes, etc. Which can add years to your life! And who doesn’t want to live longer? You should want to see those gorgeous children/ grandbabies grow up. You CAN have that energy and life you always imagined of.

Debating if Team Beachbody and our workouts are a good fit for you? Here are some questions that may help you decide!

1. Do you struggle to know what kind of workouts to do?

2. Do you struggle with meal planning?

3. Do you need a place to track your progress?

4. Are you sick and tried of trying fad diets, wraps pills only to fail time and time again?

5. Are you looking for support and accountability?

6. Are you looking for a like minded, positive people who are on a health and fitness journey themselves?

7. Are you looking for tips, motivation, recipes and support along the way?

You will NEVER WALK ALONE. I will be there every step of the way to give you assistance, and to encourage you to reach your goals and success.  In a private facebook group there is a support system will help listen to your ideas and then support your vision and also help you clarify or validate your vision or perhaps even adjust it! I will help you believe in yourself and the ability to accomplish the strategy to meet your goal. Help you pick up, and give you words of encouragement to keep pressing forward when you have doubts about continuing. You will learn how to eat clean, and what works for your body, making you more empowered. I will schedule regular appointments to check in with you via email, mobile or in person. This commitment system is here for you to meet your long term goals! I will help you define what success looks lie and set milestones to measure your progress along the way.

There is also a commitment contract, which is a binding agreement you sign with yourself to ensure that you follow through with your goals.

If you are ready to have a big breakout year and truly want to do more than you have in years past, then join my next challenge group to accelerate your success right now!

What I offer:

• Accountability
• Support
• Private Group
• Motivation
• Build Confidence
• Meal plans
• Recipe Swap
• Fitness Tips
• And so much more! Want more info? You can contact me at lovelifefitness01@gmail.com

Grandma of Five, and 56 years young!

If you Believe in yourself, anything is possible! <3

#7864 reason why I LOVE what I do... Not only do I get to recognize some incredible people for a job well done, and come out with more friends, but I love when people prove the haters, thE doubters and those who make too many excuses.

This is my precious friend Darlene Robertson who is 56 years YOUNG. I had the pleasure of meeting Darlene last summer at a BBQ, and we instantly hit it off and also signed her up with thE 21 day fix, and a meal plan that allowed her treats.

This morning I open my inbox to see this kind message and photo. (I would have complied a before and after picture, but Darlene is always the lady behind the lens. But I have a feeling we will be seeing more of this beauty in front of the lens going forward) <3

"Good morning Sunshine. Just checking in...I'm still eating clean and lovin things...I feel amazing with my weight loss. Still down 30lbs and hold strong. I feel like this is the way it was meant to be always and forward we go. I thank you from the bottom of my heart for starting me down this road if clean ratting and healthy choices. Big hugs."

Like OMG you guys! She decided that hot summer evening SHE is in control of how she feels and how she will look. She was determined to git back in her biker clothes, and DAMMMNNNNN grandma you did that! And you look FABULOUS! <3 <3 <3 This is a LIFESTYLE CHANGE, not a diet.

I am so proud of you, and so incredibly lucky that I am able to call you a friend, and a challenger. Keep up the incredible work!!!

If you are ready to kick your excuses, and want a change please reach out today! Or if you want to make a difference in this world, and help others, please PM or comment below!

#HappyGirlsAreThePrettiestGirls 

Frozen Peanut Butter yogurt

1 cup plain Greek yogurt
2 tbsp. peanut butter
mix all ingredients, freeze for 40-60 minutes and enjoy!

Chunky Monkey Ice Cream

Serves 4 (Approx 1/4 cup each)
Pre time: 15 minutes
Cooking time: none
1 purple, 3 1/2 tsp.

Ingredients: 
3 ripe medium bananas, cut into chunks
3 Tbsp. All natural peanut bitter
Unsweetened almond milk (optional)
4 tsp. chopped dark chocolate
4 tsp. sliced raw almonds

Directions:
1. Place bananas in place bag; freeze for 4 hours, or until completely frozen.
2. Place bananas and peanut butter into blender (or food processor); cover. Blend until smooth. Add 1 to 2 Tbsp. almond milk if needed for creamier texture
3. Divide ice cream evenly between four serving bowls, top evenly with chocolate and almonds.
4. serve immediately

Italian Turkey Burger

Ingredients:
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp. salt
1 tsp. garlic
2 tsp. onion powder
2 tsp. dried basil
1 tsp. oregano '
1 tsp. black pepper

Directions:
1. Set broiler on high, arranging rack so that burgers with be about 2 inches from teh heat
2. In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey. Mix well and scoop out in 4 to 5 oz. portions. Mixture will be really moist, so for easy clean up, use a foil lined baking sheet, prepped with non-stick spray.
3. Place burgers in oven and broil for 7 minutes. Carefully flip each burger ad continue to broil for another 7 minutes on the other side. Serve warm.

*These are great as meatballs too! Make with spaghetti squash for a low carb meal*

Spicy Spinach Turkey Burger

Ingredients:
2 lbs. lean turkey (or you can use ground chicken, or ground venison)
2 tsp. oregano
2 tbs. basil
2 tsp black pepper
1 Tbsp. garlic powder
1/8 or 1/4 red pepper flakes (you gauge how much you use depending on your heat tolerance)
2 egg whites
2-3 cups fresh spinach

Directions:
1. Thoroughly mix all ingredients together in bowl with hands. Shape into 4 ounce patties.

Smothered Cheeseburgers- Taken from THE BEST OF CLEAN EATING

Ingredients:

-1 lb 96% lean ground beef

-2 Tbsp finely minced white onion, plus 1 cup of thinly sliced, divided

-3 tbsp Italian parsely, finely chopped

-1 tsp chile powder

-1/2 tsp sea salt, plus additional to taste

-Fresh ground black pepper, to taste

-2 tsp olive oil, divided

-1 cup pre-sliced button mushrooms

-1 small bell pepper, cut into strips cut into strips (about one cup)

-4 thin slices reduced fat deli swiss cheese (3/4 oz each)

-4 standard size whole wheat hamburger bun

-4 romaine lettuce leaves, thick steams removed

-4 tomato slices (1/4 inch thick each)

Instructions:

1. Place beef, minced onions, parsely, chile powder, salt and black pepper in a large bowl. Hand mix until just combined. Gently form beef mixture into four equal patties, about one half to three quarters of an inch thick. Transfer to a broiler pan or rimmed baking sheet. Cover and refrigerate.
2. Add one-teaspoon oil to a medium non stick skillet and set over medium heat. When oil is hot, add mushrooms and cook until golden brown and soft, stirring frequently, about eight minutes. Transfer to a small bowl. Add remaining oil to skillet and return to medium heat. Add red pepper and cook for four minutes, stirring occasionally.  Ass sliced onion and continue cooking for six more minutes or until vegetables are tender and lightly browned. Add to bowl with mushrooms. Season vegetables with salt and pepper and stir to combine.
3. When ready, preheat broiler to high or grill to medium to heat.
4. Place patties under broiler about 10 inches from heat source, or on a grill. Cook four to five minutes per side, until meat is no longer pink in centre or the internal temperature registers 160 degrees F on an instant – read thermometer. Immediately place one slice cheese on each hot burger (if you want cheese very melted, place on the burgers 30 to 60 seconds before end of cooking time). To serve, layer each bun with one lettuce leaf, one slice of tomato, one cheeseburger patty and one third of the vegetable mixture. 

Pumpkin muffins with Maple Cream Cheese

Made these for the whole family to enjoy over the long weekend, and to my surprise not only were they adult approved, but kid approved as well! The biggest thing that excited me about this treat is that it counts as 1 purple, 1 orange container. #Winning  

Serves: 9 (i muffin each) 

Prep time: 15 minutes 

Cooking time: 18 minutes 

Ingredients: 

2 oz. cream cheese 

1 Tbsp. pure maple syrup 

1 large egg, lightly beaten 

1 cup canned pumpkin puree

1 1/2 cups almond flour 

3/4 baking soda 

1 dash seas salt (or Himalayan salt) 

2 Tbsp. raw pumpkin seeds 

Directions: 

1. Preheat oven to 350 F 

2. Prepare nine muffin cups by lining with muffin tin liners or coating with spray. Set aside

3. Combine cream cheese and maple syrup in a small bowl. Mix well. Set aside. 

4. Combine egg and pumpkin in a medium bowl, mix well. Set aside. 

5. Combine almond flour, baking soda, and salt in a medium bowl; mix well. 

6. Add almond meal mixture into egg mixture, mix until just blended. 

7. Spoon batter into each prepared muffin cup, filling a little less than 1/2 full

8. Spoon about 1 heaping tsp. cream cheese mixture into teh center of each muffin. Evenly fill muffin cups 3/4 full with remaining batter. 

9. Sprinkle muffins evenly with pumpkin seeds

10. Bake 16 to 18 minutes or until golden brown and toothpick inserted into center comes out clean 

11. Transfer muffins to rack; cool. 

Almond Chocolate Protein squares

I don't know about you, but when that time of the month hits, I want ALL teh carbs and sweets! So this was a perfect treat that I can fit into my meal plan, guilty free! 

Serves: 16 (1 square each) 

Prep time: 15 minutes 

Cooking time: none

1/2 yellow, 1/2 red, 2 tsp. 

Ingredients: 

1 cup oat flour (or coconut flour, or hazelnut flour) 

4 scoops Vanilla Shakeology 

1/2 cup almond flour 

1/2 tsp. sea salt (or Himalayan salt) 

1 cup all natural almond butter (or peanut butter, cashew butter, seed butters, or hazelnut butter) 

2 tsp. vanilla extract 

1/2 cup unsweetened almond milk 

1/4 dark choclate chips, melted according to the package

Directions: 

1. Line 8 x 8 baking pan with parchment paper. Set aside. 

2. Place oat flour, pritein powder, almond flour, and salt in food processor, pluse to mix. 

3. Add almond butter and extract; pulse for 1 minute, or until crumbly. 

4. Add almond milk, pulse for 1 minute, or until mixture forms a soft dough. 

5. Press dough into prepared pan. Smooth top with a spatrula. 

6. Freeze, covered, for 15 minutes 

7. Cut into sizteen squares (2 x 2 inches each) 

8. Drizzle melted choclate evenly on top of protein bars 

9. Store in freezer for up to one week in air tight container 

Buffalo Cauliflower bites

O-M-GEEE you guys! These Buffalo Cauliflower bites are to die for! Someone in your house picky about eating their veggies?

Look no further! Great as an appetizer or as a side to any dish!

Serves 5 (1 cup each)
Prep time: 20 minutes 
Cooking time: 35 minutes
2 Green, 1/2 yellow, 1 tsp.

Ingredients: 
Nonstick cooking spray
6 cups cauliflower florets
1/2 tsp. sea salt (or Himalayan salt), divided
1/2 cup hot pepper sauce
1/3 cup rice vinegar
1 Tbsp. cornstarch
2 tsp. ground chili powder
1/4 ground smoked paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1 tsp. maple syrup
1 tsp. Worcestershire sauce
2 Tbsp. butter

Directions: 
1. Preheat oven to 350 F
2. Lightly coat large baking sheet with spray
3. Place cauliflower florets on baking sheet . Coat cauliflower lightly with spray. Season evenly with 1/4 tsp. salt
4. Bake for 20 minutes, or until tender crisp
5. While cauliflower is baking, combine hot sauce, rice vinegar, and cornstarch in medium saucepan; whisk until cornstarch is dissolved
6. Add chili powder, paprika, garlic powder, onion powder, maple syrup, Worcestershire sauce, butter, and remaining 1/4 tsp. salt; whisk to blend.
7. Heat hot sauce mixture over medium - high heat; cook,m stirring frequently, for 10 minutes, or until thickened. Set aside.
8. Pour hot sauce mixture over baked cauliflower (on baking sheet); mix well.
 9. Return cauliflower to oven. Bake for 5 minutes.
10. Serve hot with celery sticks and dipping sauce.

Tips for success

Recently I find I have more people commenting things like, "I could never do what you do." Or "you are motivated." The truth is, you are RIGHT! If you think you can, you can! And if you think you won't, then you won't! I've come to learn that everyone has their own definition of success, but one thing is for sure- you have to want it! Everyone has their own struggles, but those who are successful are willing to do whatever it takes!

If you Fail to Plan, then you will Plan to Fail

I get it, you hear this all the time, and I hear all too often, "I don't know how you do it. It's too hard to plan." Love, you know just as well as I know that is a BS excuse! I worked full time, attended University Full time and managed to be a successful online coach. How? I planned everything. I had to sacrifice some things in my life for those 3 years, but it was 100% worth it! I graduated University with an 82% Overall, and my coaching team is growing.

Planning out what my workout is the next day, doing food prep twice a week, and planning my posts the night before is a key factor in my success. If I didn't finish everything on my to-do list, I won't allow myself to watch TV, socialize, etc. I kept my eye on the prize, and reminded myself of my WHY. 

You can find Clean Eating Recipes on the main page of my blog! Pintrest is another great spot. Or get yourself some cookbooks.  You can find cheap ones at Costco, called "Clean eating"

On the weekend PLAN what you will be eating for the rest of the week, and make a grocery list. And make sure you eat before you step foot in a grocery store, other wise that could be a disaster, because you will want to buy EVERYTHING! *Stick to the list* 

Pre cut as many foods as you can

This makes life sooo much easier when you cab reach in the fridge and grab already portioned out fruit and veggies.I usually dice up peppers, onions and mushrooms, and throw it in a large zip lock bag. When I want a quick and easy meal, all I need to do is grab 2 eggs, a scoop of the veggie mix, throw it in a pan and I have a simple omelet.

Pre cut pineapple, cucumber, and carrots. I pre measure it all out into the green 21 day fix container and place in individual zip lock bags. That way I always have a snack for on the go!

Whenever I do meal prep I cook huge batches of chicken, rice or yams, and mix a ton of veggies together. That way I can throw together a bunch meals together in a hurry!

Protein Shake

Vegan Shakeology is my GO-TO! I always make sure to buy the individual packages so I can take it anywhere. You can get the 24 packs that are individually wrapped, or you can get the 30 day bag supply. If you prefer to get the 30 day supply, I suggest you measure it out in zip lock baggies. The best thing about these shakes isn't only is it convenient, but you can add some fruit to make it taste amazing and have fun with them! Check out copy-cat-starbucks-strawberries-creme here!

Get a Costco Membership

So many people tell me "its so expensive to eat clean." This drives me crazy! And not only  that, but your healthy should be so important to you, that you should want to pay more! And in all reality, eating clean is CHEAPER than eating out (I will do a post on that another day).

Glove box stash! 

There is nothing worse than getting stuck in traffic or having to run some last minute errands after work, then getting "Hangry." Too often I'd find myself going through the drive though, only to feel like crap after and too exhausted from the "carb hangover." --> This is a LEGIT thing, BTW! ;) So I always have Organic seaweed rice cakes, mixed nuts, tuna and Shakeology on hand. And I am still on the hunt for those individual packets of Peanut Butter or Almond Butter to add to the collection. (The cops must think I'm crazy when they pull me over and see all this food falling out, haha!)

Find a workout that SUITS YOU!! 

I've had personal Trainers, I've tried Jamie Easton 12 week workout program, the Clutch diet and workout, Amanda Adam's Hot and Healthy Habits workout & meal plan only to fail over and over again! I couldn't wrap my head around ANY of the meal plans, and I would get bored of the workouts, and I felt like I lacked the one- on - one accountability, 7 days a week. I kept failing over and over again again util I found some of my favorite programs, such as 21 Day Fix Extreme, Hammer and Chisel. (Weight training is my jam!)  I personally dislike cardio, so I avoid any Beachbody workouts that are cardio, or that uses body weight (like Core De Force and Piyo). And I wont push myself at the gym unless I go with the Hulk, so I tend to just workout at home.

Find a support/ accountability group

I was known for failing OVER and OVER again until I found my upline coach and a wonderful group of ladies and gentlemen who I check in with daily! We support and motivate each other. Everyone posts recipes, and cheers each other on, 24/7. The groups are kept small so its not overwhelming, and nobody feels lost in teh group. Where else do you get that kind of support and accountability? 

Keep Track of your Workouts/ Food

If you want to improve, you have to keep track! You will hit a plateau eventually if you continue to do the same workout, and same weights, ALL the time. So keep track on paper, in the notes on your phone, ipad etc. The workouts on Beachbody on Demand has sheets you can print off and keep track of your workouts. My favorite way to plan and keep track of my food intake is using the 21 day fix sheets. You can also download the app!

Keep track of your progress

 So you have a vision of what you want to look like and feel like. First off I tell everyone to ditch teh scale. And base it off how you look, feel and energy wise. This is huge! Keeping track of your progress weekly and monthly will give you an idea of where you are at, and what you need to step up in your game in order to reach your goals. Maybe its checking in with your coach to tweak your meal plan, or maybe you have been enjoying too many treats or drinks (again, this is where keeping track of your meals and being honest comes in handy).

Write down your goals in a visible spot

 I know we hear this all the time, but its because it really does work! Get yourself a white board, or a cork board. Create YOUR vision, and set at least 3 goals you want to accomplish. each goal has to have a set date, and make it realistic. Don't just say, I want to lose weight in 6 months. Set it with intention! "I want to lose 10 pounds by June 30, 2017." Figure out HOW you will get there. What workout you will do? What does your meal plan consist of? Now get to work! Set a goal, and reward yourself when you hit a certain goal. For example, when I hit my goal, I will treat myself to a pedicure, manicure, buy teh purse I wanted, etc.

Some of my favorite goals are: complete a 60- day program, and I can treat myself to something at LuLuLemon. Finish this Personal Development book in 2 weeks ( LOVE reading personal development so this is a realistic goal for me) then I can get a manicure. 

Summer is here, and we instantly crave cold drinks on patios! 

Or at least this is me... When the Oilers were in Playoffs it KILLED my workouts, my meal planning AND drained my bank account. Have I mentioned I have a mad love for Barefoot Bubbly Wine. Its something about the sound of-that cork pop, and drinking a bubbly drink out of  a wine or champagne glass that makes me feel BadAss and fabulous! So I've made a deal with myself to only drink 2 x/ week. The other 5 days a week I enjoy sparkling water in a wine glass, which makes me feel just as amazing, with zero calories! ;)

STOP telling yourself you can't enjoy something. 

There is nothing worse than telling yourself you can only have a cheat meal once a week. I will be totally honest- I DON'T Diet!!! If I want to enjoy a cookie, donuts, or go out for a beer outside my 2 days a week- I'm going to do it! Whenever I told myself "I'm not allowed," it drove me crazy, and Id end up indulging more, and lying to myself about what I was eating, telling myself it was "okay" then cry later how gross I felt and wondering why I could never feel confident in a Bikini.

Do you have some tips that help you stay on track with your health and fitness? Please post below! I love hearing from you guys and getting new ideas!

Love,

Krista xoxo 

Road to happiness and feeling f***ing fabulous!

In yesterday's blog I fully admitted that I am no where near perfect. I've had my fair share of heart breaks, and I truly believe that everyone has a story... but we all have a choice - to be miserable or rise from it!

"For all the women suffering from a broken heart due to a break up, know its okay. Every relationship is a chance to peel back another layer you never knew you had. Learn from ones who let you down. Forgive them. Be better, not bitter. Make space for someone who loves you exactly who you are. The love you deserve is bigger than you ever imagined." -Cara Alwill Leyba, Sparkle.

December 2015 my ex moved out, when I was in the middle of writing final exams at University, I thought my life was DOOMED! I felt like my entire world was falling before my eyes. How the f*** was I going to get through writing exams, figure out my living arrangements, and go back to University in 3 weeks? What do I tell my family during Christmas when they asked where he was?We would break up in a horrific shit storm, get back together, all good until the next hurricane. I was comforted by the chaos. I had to figure a way out of it all and figure out how to be happy. I also mentioned in yesterday's blog that the breakup was a huge eye opener for me! I forgot who I was. I could tell you everything about my ex's day right down to what he ate for lunch, but if you asked me what my favorite color was, I would have no idea! 

"And suddenly you know... Its time to start something new and trust the magic of beginnings." -Unknown 

It drives me crazy when people say, "you are so much stronger than me. I could never do what you do." Lets be honest here, the first few weeks, I didn't want to leave my bed. All I wanted was lights out and chug a bottle of wine, cry 24/7. But we were put on this damn earth to not just a mediocre life, and I was determined to make the best of it. I allowed myself to do that for the first few weeks. Then I started setting mini goals, that I would do at least ONE nice thing for myself every day. I know drinking is a great comfort, and its easy to turn to the bottle because "it makes me feel better." But lets be realistic here... you are only AVOIDING the issue at hand, and alcohol is a depressant, so tomorrow, you are going to feel 10 x worse than teh day before. Its a fucking viscous cycle! Ad while we are being honest here... Depressed Betty becomes a drag to hang out with eventuality. And nobody can help you until you make a choice to start HELPING YOURSELF FIRST!

Now, before people get pissed off and tell me depression is a disease, I get it. I am well aware! But.. scientific studies have shown that our personal choices account for 40-50% of our happiness. Do people realize that is a LOT of power we have if we choose to utilize it! The happiest people don't have it any better than anyone else, they just choose to have a better attitude and do something about their situation! Remember- happiness is a choice. We have to accept the hands we were dealt with (that was a long, hard journey for me to learn, but we will save that for another post). In the end its our choice the perspective we have on life and our own happiness.

Some things that helped me tremendously were: 

Seeking help! For the longest time I though that counselling was bullshit. Go in and pay money to sit on a couch for a stranger to listen to my problems,  then hand me some sheets to "study" how to react to the next time I felt upset. Lets be honest- this didn't help me overcome the anger and resentment I was feeling. Let alone understand WHY I was feeling the way I was. It wasn't until one of my girlfriends has posted she was able to come off her depression medications after seeing a counselor at a cognitive behavioral therapy clinic. So I decided to give it a shot and it was by far the best thing I could have ever done! Not only did she give me home work so I could understand what I was feeling, reacting, but also recommend I journal and do personal development. When I first walked into her office I told her I was trying to force myself to do NO CONTACT for at least 30 days. She told me instead of focusing on what NOT to do, focus on ME! For example, if I kept telling you to not think about the color green, you would instantly think of the color green, and continue to think about it. SO that's when I started on my journey to healing myself!

I quickly come to realize there are TONS of benefits to me time, which leads to living a life full of happy and healthy choices! For example, you now sleep alone. Once you over come the anxiety of no longer having that person next to you, you realize how quiet it has become, and get a good night sleep, which helps prevent diseases! Chronic sleep deprivation and exhaustion causes a release of stress hormones which causes your blood sugar to rise, heightening your risk for diabetes and heart disease. Sleeping well does wonders for your skin and aids in weight loss. #Winning! 

Personal Development. Some people think its a crock of shit, while others think its the most incredible thing ever. You need to get personal development for whatever area in your life you feel like you are lacking at that moment in time. Some of my favorites are: 

• The Compound Effect, by Darren Hardy 
• You are a Badass, by Jen Sincero 
• The Miracle Morning, by Hal Elrod 
• Girl Code, by Cara Alwill Leyba
• Sparkle, by Cara Alwill 
• The Power of Now, by Eckhart Tolle 

Setting goals! After my breakup, I will fully admit for a few weeks I drank more than I should have. So I set a goal to only drink 2 x/ week, work out 4 x/ week, and at least 2 meals a day would have to be clean. Baby steps! :)

Working out! Fantastic me time. You never heard anyone say, "I regret that workout" once its done.  Its my escape, and helps me get out of my head, and stop over thinking shit! Some of my girlfriends said that running does this for them, others going to the gym. For me its lifting weights in my basement for 30-45 minutes and listening to rap music.

At home Spa night. This is my usual go to every Friday evening!

• Hot bath with Epson salts (eucalyptus & spearmint is my favorite). You can check out the health benefits here
• Mini candles (Bath and Body works)
• Guided meditation (Google Guided meditation -Blissful Deep Relaxation, you tube) 
• Facial Mask (Sephora has awesome ones that you can reuse) 
• Glass of Barefoot Bubbly (the white is the BEST! It also comes in Rose) 

I will go to the chiropractor and for a massage at least once a month! It all comes back to your health in the end! Nothing worse then being tense, then getting headaches or unable to push harder in teh workouts! And of course, when I hit a new goal or finish a new workout program I reward myself with a mini shopping spree. Because there is nothing that will make you feel more fabulous than some new shoes, and a new outfit!

Whenever I feel my inner Bronx girl coming out (Yes, I grew up in teh Bronx, in a little town in Newfoundland), I kindly remind myself its my ego talking, take a few deep breaths, and repeat "Is this really a big deal? Am I going to die? Is someone else going to die? What is teh worse that will happen." And it usually calms me down! Then I put on some clothes I feel good in, do my make up, grab myself a glass of bubbly, and pull myself together! 

At the end of the day, we are the only one who can make us happy. Nobody else is responsible for your happiness. Not your mom, your dad, dog, sister, spouse, Best friend... that's all up to you and changing your mind set!

If there is negativity in your life, kick it to the curb! Fulfill yourself. Set goals, create a vision board, and dream BIG!  Don't worry about failing, instead look at it as an opportunity to become the best version of yourself! Don't ever chase love, fame or money. Chase being your best, and the rest will chase you!

What are some of your go -to's after what you thought was a hard fall? I love hearing from you guys! Please comment below!

Love,
Krista xoxo

He was my favorite hurricane...

I've been debating for months on sharing the ups and downs I experienced through my breakups. Its never an easy thing to talk about, and made me feel weak. A friend encouraged me share my story, because from the outside looking in, it looks like I got all my shit together and I lead this extremely happy life 24/7.

For those who don't know me, I believe in the Universe and Karma. Whatever vibes you put out, you will get in return. When I was 21 I had met this handsome man, who I eventually ended up  marrying. Leading up to the wedding , I was certain it was just "cold feet", but the closer the date approached I begged my girlfriends to run away with me instead. We proceed with the wedding. For the next year, I'd pray every day that he would meet someone new, cheat (so I'd have a reason to leave. I knew we weren't meant to be together, but I'm also old school and will stick anything out).  A year later and my wish came true! He had cheated, and we were on our way to getting a divorce. He moved to Calgary with his new girlfriend and months later their apartment was flooded due to the flash flood that year in their city (see, karma IS a b****).

And that is when I met my favorite hurricane... he was sexy, loved fishing, hiking, camping. We'd have rib eating contests, a cake fight in the middle of a restaurant, attend sporting events. We'd have hours on end conversations in the middle of a party, and it was like nobody else was around. He was the male version of me, and I was the female version of him! Both thick headed and stubborn. We moved in with each other, got engaged at our favorite hiking/ fishing spot. We had our wedding song picked out, picked out a wedding venue and talked about having children. Looking from the outside in, you'd think we were head over heels in love, and be jealous of us. Little did most people know we fought, a LOT. Despite how bad things got, or how angry he got, I never thought we would be over (according to my girlfriends I have the patience of a saint, and the drive to make anything work, no matter how tough it gets).

It was December 2015, I was at work and I remember getting this terrible gut feeling and got sick, so I left work early only to find him at home, packing all of his stuff and moving out. I was in University, and the middle of writing final exams. I felt like my entire world was falling before my eyes. How the f*** was I going to get through writing exams, figure out my living arrangements, and go back to University in 3 weeks? What do I tell my family during Christmas when they asked where he was? We were broken up for 6 months, only to try again. We would break up in a horrific shit storm, get back together, all good until the next hurricane. I was comforted by the chaos. I had to figure a way out of it all and figure out how to be happy.  January 2017 I had finally snapped and it was the last straw for us both. This would be the last time we'd ever break up!

Life goes on!!! 

After the break up I told myself I would give myself 2 weeks to grieve, which turned into 2 months. I started to be kinder to myself. I tried to jump back into coaching, and socializing. Only to realize I'M NOT READY! I'm not super woman, and I have come to learn that you have to OWN those feelings. I pushed myself to be "okay" when I wasn't. Remember when you board a plane and they tell you to apply your own mask before you try to help someone else? That applies to this situation as well! Don't try to be super woman and help others before you take care of yourself!

"Optimism is the belief that good things will happen to you and that negative events are temporary setbacks to be over come." -Mayo Clinic 

All of these things shaped me into the person I am today. We've all been there- waiting for him to change, to say he loves us, that he wants to be with us.. introduce is to his mother. Keep making excuses. I will make him better- emotionally capable loving us like normal, sane person would.

We both tried to be someone else to make the other person happy, and in the end we both wound up complete and utterly miserable. Ladies- you will never change a man. The best word of advice I have been given was "when you've had enough, you will know." And "there are 3 sides to a story. His side, her side and teh truth. Don't feel like you need to defend yourself. You did what you had to do, now move on and get happy!"

Did I honestly think I was worthy enough of our favorite hurricane fight?

Every relationship has its ups and downs. When you force someone to be who they're not, its never going to work. If someone is hurting you, making you feel like you aren't good enough, its time to hit the road! Take comfort in knowing you did the best you could. And maybe so did he! It usually boils down to you are both very different people who want different things. 

The best thing to do after a break up is to get to know yourself again. I could tell you every single detail of my ex's day, right down to what he ate for lunch, but if you had to ask me what my favorite color? Id have no idea! Now you get to learn from your past! And remember, at the end of teh day you have to make YOUR happiness a priority or teh relationship wont work. If you are miserable, there is no way in hell that relationship will stand a chance!

You deserve nothing but gold! You should be with a man who loves every single thing about you. Your smile, your passions, your quirks, your bad moods, your insecurities and your heart. Don't settle for anything that you don't feel the exact same way about.

Check back tomorrow to see how I over come all these shitty feelings and on the road to feeling and being f***ing fabulous! 

Calabrese Salad

Looking for an alternative to your every day Cesar salad or chicken and spinach? Look no further! This salad was fresh, and AMAZING!!! <3 

Put Pesto in a circle on the plate. Layer with tomato, mozzarella, fresh sweet basil leaf, more pesto. Top with fresh tomato and Sweet Basil leaf. Sprinkle with a dash of sea salt and black pepper. 

Enjoy! <3 (Taken from the Fixate Cookbook)

Dinner under 30 minutes

3 tbsp. Greek salad dressing
1 tbsp. Thyme
1/2 tbsp. Rosemary 
Combine ingredients and coat chicken.
Bake in the oven for 20 minutes (10 minutes per side) on 400 degrees

Top with fresh tomato, and chives (compliments of my mini garden)

Had 1/2 onion left in the fridge so fried that up with 1 tsp. olive oil

Steamed bag veggies (used rest for food prep for the weekend)
Salad is spinach, baby tomatoes (compliments of our mini garden), and sliced cucumber.

Looks fancy, and chad was impressed, and it took me less than 30 minutes to prepare and cook.

If I recall- it takes longer than 30 minutes to order and wait for pizza to arrive to your door

Chunky Monkey Ice Cream

Yields 4 servings

Ingredients

2 scoops chocolate protein powder (I used Vegan Chocolate Shakeology)
2 frozen bananas
2 tbsp PB2
1 cup almond milk
1/4 cup walnuts, chopped

Directions

Place all ingredients into blender.
Blend until smooth.
Place in glass bowl and freeze for 4 hours. Stir every 30-45 minutes while freezing.
Place into serving dishes and enjoy!

Zucchini Pizzas

Ingredients: 

Zucchini
Olive Oil
Garlic Powder
Petite Tomatoes sliced
Shredded Mozzarella Cheese
Parmesan Cheese
Salt/Pepper

Directions:
Slice the zucchini in half. Slice off the bottom to keep in stable. Brush with olive oil and top with garlic or garlic powder. Top with sliced tomatoes, salt and pepper to taste. Use mozzarella cheese, Parmesan cheese or mixed blend.. Bake 375 for 20 to 30 minutes until soft.

Chocolate Hazelnut Smoothie Bowl

OMG! This is heaven on earth! It’s hard to believe this Chocolate Hazelnut Smoothie Bowl is actually good for you, but believe it! Miracles do happen.

Serves: 1 serving
Ingredients
¾ cup unsweetened almond milk
1 scoop Chocolate Shakeology
2 Tbsp. chopped raw hazelnuts
1 cup ice
1½ tsp. unsweetened shredded coconut
1½ tsp. sesame seeds
1 Tbsp. chopped dark chocolate

Instructions
Place almond milk, Shakeology, hazelnuts, and ice in blender; cover. Blend until smooth.

Place smoothie in a medium bowl. Top with coconut, sesame seeds, and chocolate; serve immediately.

Tip: The higher the percentage of cacao in chocolate, the better. Look for chocolate that is at least 70 percent cacao or higher.

Turkey Zuchinni Burgers

These are to die for!!! <3 :I like

2 packages of ground extra-lean turkey breast
1 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper

Directions
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.

In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with nonstick spray. Or measure out in your purple container.

Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.

We BBQ them. <3 Top burger with lettuce, tomato, onion, a LITTLE bit of sugar reduced ketchup, mustard and use little, big bread for your bun.

1 Red, 1 yellow (yes 2 slices of that bread would count as 1 yellow, YAYYY), 1/2 green

Watermelon and Feta Salad with Mint

Only 172 calories per a serving, how can you pass it up?

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, about 1 cup each

Ingredients:
2 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
¼ tsp. sea salt
¼ tsp. ground black pepper
1 dash hot pepper sauce (like Tabasco) (optional; to taste)
3½ cups cubed watermelon
2/3 cup crumbled feta cheese (about 2½ oz.)
3 Tbsp. chopped sweet onion (like Maui or Vidalia)
1/3 cup chopped fresh mint leaves

Preparation:
1. Combine oil, lemon juice, salt, pepper, and hot sauce (if desired) in a medium bowl; whisk to blend. Set aside.
2. Combine watermelon, cheese, onion, and mint in a large serving bowl.
3. Drizzle with dressing; toss gently to blend.

Skinny Champagne Berry

Ingredients:

1/4 cup unsweetened blueberry juice

2 tbsp fresh lime juice

1/4 cup champagne

1 cup of ice

(Fresh blueberries for garnish)

1 Yellow container