Weekend Getaway Hunter Mountain

This weekend, oh my goodness. My mom (who has a birthday today, HAPPY BIRTHDAY!) always told me growing up that when all of the people that she loved were gathered in one place, that is where she was the happiest no matter what she was doing. I think that she rubbed that off on me. This weekend was wonderful. The coolest thing about the quaint little house that we got was that there was only one small TV in the upstairs and there was hardly any signal so we all so easily just ACTUALLY engaged with one another. It was incredible. It was really cool to get out of the city for a bit too. I will admit that I missed all of our friends SO MUCH that couldn't come!!! We hope to make this an annual event so NO FEAR FRANS!

Tanner and I left early on Friday morning and picked up our friend Zach on the upper east side (see guy above beside me in red hoodie). We were the ones that had booked the house so we just needed to get up there and get the key and wanted to get the house warmed up and hot tub going before everyone arrived. PLUS, we wanted to go hiking. So, let's start there. 

The hike was amazing, adventurous but oh so torturous. Elevation was 4040ft in elevation over 2.26 miles. So, if you don't know about elevation, that meant that it was pretty flat for the first 0.6 miles then the rest of the way was climbing stairs. So, we climbed stairs for about 1.5 miles....on top of snow....and ice....and rock. It was cray cray. I have to admit that I had NO idea that this was going to be so tough so I was like in my huge snow boots (that weigh like 5 pounds each) and in jeans and my knee was hurting. I was NOT that into it 2miles in! haha! Tanner INSISTED we continue. It was worth it. SO BEAUTIFUL! 

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At the very top, there were some slippery rock scrambles and it was scary going up but fun to navigate also. It turned into an adventure. The very top turned into narnia. I can't describe how beautiful. If you've ever doubted a creator, climb to the top of a mountain. WOW. On the way down was much easier because we just kinda ran/slid on our boots the entire way down.

Once we got back to the house (after a trip to Walmart), our friends were just arriving and so we all just started having a blast. It was also my friend, Bridget's birthday and so I let her know how much I love her and gave her a little something and then we waited for everyone to file in later. We all hung out, talked, ate food, played games and just had a blast until about 2 in the morning.

Andddd, then we wanted to be on the slopes first thing in the morning so that was a shocker when 7am rolled around. YIKES! We were all exhausted, but Brandy had picked up breakfast for all of us at Walmart on the way in (Thanks B!) and so Brandy and I cooked eggs, bacon, biscuits and cinnamon rolls for 16 hungry people1

They are going to just love that I am posting all these, I'm sure! Sowwy guys! Y'all are just too cute though.

We all headed out in different cars in rounds to Hunter Mountain and there was actually a wreck that happened right as we were leaving (and we were first out there) so it took a little longer than expected to get out there!

Once, we were out there, it was game on and I just can't describe how much fun I had!!! I only fell twice the entire day, 30 seconds apart, but let me tell ya, that was luck and I WIPED OUT those two times. HA! I never ventured over to the black diamond slopes but all the boys and the rockstar skiier, Miss Taylor did as well. The newbies did AWESOME and everyone had a great time (I think haha).

The slopes closed at 4pm, and they had no night skiing which is depressing but we had some chili planned for everyone! Brandy made the mild soupy chili, I made a more watery Turkey chili (aka I made up the recipe off the top of my head while at walmart), and Brittany made a really unique chili that was paleo, spicy, no beans made with meat and veggies!

I'm glad we had three because every ounce was ate! We did have 16 really hungry mouths to feed. Brielle and Jena got smores and wanted them to be super legit, so they found sticks and some put them into the fire in the house! 

So, then it was 8:30pm and seriously, everyone was going to sleep. There were a few that said NO WAY JOSE and woke us all up (I promise it wasn't just me this time going to sleep!). So, then we had some more fun. The girls ended up having a girls talk and shut the boys out. HAHA! It was a blast. Sunday morning, we made breakfast again but I think everyone was exhausted and ready to just get back home. We all cleaned up and Tanner and I left last at about 10:30-11! 

Soooo, long story short, I LOVE THESE PEOPLE <3 <3 

With love and weekend getaways,

Katie 

My Favorite Bloggers

I just want today's blog to be light hearted and fun! 

As a blogger, you become really obsessed with blogs. I know people don't really know much about the world of blogging but it's seriously amazing. There are some INCREDIBLE and TALENTED women in this world. There are some men, but let's be real, us women like to get out all of our talking and maybe through our fingers helps a little. 

I just wanted to share with you some of my favorite blogs. You'll see that they are not really fitness related most of the time. I absolutely love a Christian lady who can inspire me to do great things and I adore interior design. I look at interior design blogs constantly and dream about when we aren't in tiny NYC spaces and the beautiful things I will do (which I could totally do now but I'm a wee bit cheap so I have to find the perfect things on a budget). 

I have huge dreams for "The Passionate Life" section of my blog, but I also know that people come to my blog for fitness so I try to keep y'all happy hehe ;) 

1. HUGS AND PUNCHES

All of my friends had to know this was coming. Seriously, in the past week, I've become obsessed. Like, where has this blog been my entire life. She's a mother of 6 (4 from Ethiopia), a heart of gold, beautiful fashion and beautiful home. I. CAN'T. DEAL. 

2. SWEATSTRETCHEAT

She's a healthy lifestyle blogger, her birthday is tomorrow and she just so happens to be one of my besties. But I'm 100% serious, her blog is legit and you should check it out. She is a HUGE reason that my photography has improved, I have learned how to edit and photoshop pictures, and she constantly tells me about new opportunities in the blogging world. She never does any of this expecting anything in return. She just simply helps me with that true Christ sistership! 

3. LOVE TAZA

As if she needs people to rant about her. haha! She's incredibly successful, and based out of NYC. She just talks about her life, and I just watch and want to be apart of it all. 

4. EMILYLEY and LARACASEY

I put them together because they are best friends, and doing incredible things. They dabble in a little of everything that is design oriented, and they have a seminar that I would love to go to one day if I could save my pennies in Chapel Hill. They have ABUNDANT faith and it shines through everything they do. 

5.  THE ATHLETARIAN  and FITANDFAITHFUL

Their blogs are very similar in context and I'm online friends with both of them, so I truly love reading about their marathon running and their lives and their vegan/vegetarian eating. I have this weird portion of my brain that wants to eat vegan, but I really like eggs and steak and chicken so it's this battle I face. So, I like to read their blogs and dream about days that I could be vegan. 

6. SARAH DORSEY DESIGNS

Funny story, she is the first blogger I ever followed. It has been YEARS now, and I loved coming back and catching up on all the fun projects that she had done. I used to search "websites like sarah dorsey designs" because I knew there were more out there, but I didn't know how to find them. HAHAHA! It's so funny thinking back how I was in desperate need of some bloggers in my life, and just didn't know that's what it was :) I love it.

 

I come across blogs constantly that I love, and I could go on all day. I'll probably do a feature of some more blogs that I love in the very soon future, and I'm going to start having some guests on my blogs as well. I want y'all to experience the joy that is bloggers.

With love and blogging, 

Katie

 

 

Sodium, sugar, cholesterol, Oh my!

Can I preface this by saying that I know that I tend to go against everything that you've ever heard in the realm of health and fitness, but I just simply want to be real with you. 

If  you sign up with me, I will not be telling you how many milligrams of sodium to stay under. I won't restrict your sugar intake, and I won't tell you the cholesterol to stay away from. 

Some numbers that you may have heard for sodium is 1500-2000mg. I've heard sugar as less than 100g all the way as low as less than 25g. I'm sure you have heard, "One egg has enough cholesterol for your entire day." 

Correct me if I'm wrong, and I'm sure someone will, but the majority of the people reading this are young, vibrant, fairly healthy individuals. I don't think elderly people really read my blog. I don't think people with co-morbidities really read my blog, so it's safe to say that it's a fairly reasonable healthy bunch. 

Can you ask yourself why you do these things? We lower our intake of sodium for our blood pressure. Why do we care about our blood pressure? So that we don't stroke. Do you think you are at risk for stroke? If you are someone who is on a diet program, then you are going to be eating low sodium anyway, so why restrict yourself further by holding yourself to more numbers to reach? The only time that you should be worried about this is if you tend to have higher blood pressure (like my husband) or you have a family history of high blood pressure. I know that there are other reasons as well, but speaking generally to the population here. Stop the madness. Just eat salt. You will be FINE. 

Ohhhhh, you are prepping for a show? So, you have to avoid salt? No. No you don't. The more you avoid it, the more that you are going to be super sensitive to it, so just don't do it from the start. People always give me such a hard time for putting salt on things, when actually I could probably use more. My blood pressure runs about 90/60 so I need that salt! 

My husband laughs at how intense I am about some things, but how chill I am about others. It's quite the oxymoron of personalities. 

Can we not go into sugar? Because then we will be here all day. I just want you to watch this video and let it sink in. If you are eating a balanced intake from a macronutrient based plan, you are never going to have sugar levels that are high enough to do anything to your health. I know "if it fits your macros" is made out to be all poptarts and candy but that's not real life and if you eat nutrient dense foods along with fun foods, you'll be fine. 

Lastly, I want to talk about cholesterol. I really just want to keep this surface level for the purposes of this blog. We need cholesterol, but we just like anything else, if you get too much then it can make little deposits that turn into bigger deposits that can turn into atherosclerosis. So, you want to prevent that right? Because atherosclerosis can mean a clot or stroke down the road. This is going to take A LOT of cholesterol, and if you are simply eating a balanced, healthy diet then you will be fine. 

I am not telling you to put salt on all of your food, or eat high sugar, or even to not pay attention to cholesterol and to eat every egg yolk in the carton. If you are older and if you are at risk for disease states, then this is CERTAINLY something you should concern yourself with. I just think that it's complete separate from your average young girl who is trying to drop a few pounds. She doesn't need to worry about these things. I think that this can lead to the feeling of failure, missing these set goals which can lead to the feelings of wanting to quit. 

Be easy on yourself a little. Take it one step at a time. Don't just go eliminating everything just because of what you've heard through the grapevine! 

With love and SALT,

Katie

Testimonial-Darina

I just couldn't wait to share with you this doll!!! Seriously, she's beautiful and sweet and I just adore working with her! Here her story below!! :) Have I mentioned I love my team? Okay, I love my team.

I have been working with Katie on reverse dieting and metabolic adaptation for over 2 months now and I can honestly say it has been one of the best decisions I have ever made. 

I came to Katie because I was going through one of the hardest times in my life mainly due to my past with ED where I felt really lost and overwhelmed and needed some structure and plan to follow to get myself back on track. I was researching several other coaches and Katie fitted just perfectly to what I was looking for mainly due to her so obvious passion for fitness and nutrition but also because of her past struggles with body image and food restrictions. That fact that she overcame these so well and found herself in such a happy place motivated me and made me believe that one day perhaps I can reach this peaceful stage in life myself.

My priority was to build up my calorie intake to a healthy level and mainly to find a balance relationship with food where I would not have to deal with anxiety over eating certain food groups or worry about what, when and how much to eat 24/7. Thanks to the tools Katie introduced to me such as counting my macros all the binges and fear of certain foods have completely gone. I am eating more than I ever thought my body could handle and feeling more confident and happy than I ever thought I would. I have actually even lost weight while adding calories and reducing cardio which I am still amazed by. 

I might only be two months into the process but I can honestly say that it has been the best; most peaceful and liberating two months in nearly 3 years of my battle with body image and food restrictions. I reached a stage where I know I can beat this and without a doubt Katie is the main person to thank to.

Overall I just could not recommend this girl enough. She is one of the sweetest women you will ever meet. Her positivity and encouragement are just totally contagious. Coming to Katie for guidance really has saved my life and I could not be more grateful to her help. 

With love and testimonials,

Katie

The breakup that almost broke me

Okay, so I have been thinking about whether I wanted to write this for a while. I always try to be so positive but I also wanted to show the reality of something that I've been through in the past.

I would like to start with the usual disclaimers. Maybe I do this to keep away the haters, who knows, but either way I like to start with all the things I want you to know before you read my post. 

  • I know that I don't have to share these things. I even made a post a while back about how social media makes us forget about the privacy of our lives. I'm not taking that back. I'm simply sharing a story that I think will help those who may be going through a similar situation. 
  • I asked my husband prior to writing this if he minded. His response: "Thank you so much for asking me. I actually would have been weirded out if I had just seen it online so I'm glad you asked, but I'm totally okay with it because I know you'll be mature about it." 
  • I know I'm still very young. I know that I don't know all there is to know about life (I pretty much know hardly anything), but I do know what a true heart wrenching heartbreak feels like so I wanted to share my story.

For those that don't know, I went through a terrible breakup 4 years ago. {Has it seriously been four years now? wow!} While I wish that I could tell you that I handled it in this super mature manner, that is the furthest thing from the truth. It's crazy how much you can mature and change in 4 years. It's also cool how the Lord restores your soul and helps you to forgive those that hurt you. 

I feel it's important that I say this too: I am so deeply in love with my husband, it's not even funny. I can't fathom life without him in it. I am so deeply thankful for the life that I have with him.

But that wasn't my plan. I had other plans four years ago. I dated someone for 4.5 years and I was so sure of my future. And not only loving him, but I loved his family (still do), and I mean aunts, uncles, sister, brother, mom, dad, cousins, grandparents.

I was literally, and I mean literally 100% convinced I was meant to be with this person. I was smacked right in the face with the reality that someone else didn't feel the same way. No matter how much I begged, pleaded, cried myself to sleep, cried myself to exhaustion, didn't sleep, didn't eat, and wrote letters, it was simply not my choice. And that happens. I look from my four years later lens, and I understand now that sometimes relationships don't work out, people move on, and that's okay. However, I will tell you one thing.

Heartbreak will make you crazy.

You can be the most normal person in the world, and you add heartbreak and you might as well have stepped off the crazy bridge. I share these emotions because I just simply know I'm not alone. I feel as if you would have taken my blood pressure or my pulse for the four months post break-up, and it would have been at sky high levels. I thought about it every second of every day. Oh my gosh, I was so pathetic. I honestly probably cried more during those times then my entire life combined. Geez louise. I, immaturely, talked to everyone that would listen to me about it because I just had to get these thoughts out of my head. I don't know why I handled it so terribly. I wanted so badly to handle it well. 

But, I would rather break both of my legs at one time then go through another heartbreak.

Before this happened, I was semi healthy with the way I handled food but I was still heavily restrictive. When this occurred, I told myself that food restriction was so silly in a world of so much pain, so much hurt. So, this is the moments that I switched gears. I had never binged before but I didn't care. I just wanted to fill the void so I filled it with food. I would drive from fast food restaurant to the next eating huge meals in one night and then just sit and cry but it almost felt okay to numb the heartbreak with the pain in my stomach.

{Sometimes, I get hate on this blog and I will just nicely ask that you be cognizant of the fact that I'm truly sharing deep stuff with simply trying to inspire others that they CAN CHANGE. So, please have a heart and be nice.}

We did the awful thing of keeping communication with one another. We even saw one another pretty frequently. Oh how silly. This is not about breakup advice but if I have one piece of advice: Don't do that. Cut, done, ova. Human nature is to have hope. Human nature is for the other to be nice. One ends up having hope but confused, and the other ends up never changing his mind. 

I FINALLY decided to cut all ties, and the following week was the hardest I had ever went through. But yet, I felt relief. My new hope was in the fact that my life was moving forward now not backward. 

I realized there was a bigger plan.

But, the eating habits had then been created. I knew I had a brighter future but I was now head deep in another realm of disorder, one that I had never dealt with before. Then the comments began, "You look great! Oh my gosh you finally gained weight. You look so fantastic." 

Every time, these comments were a knife to my gut. They screamed, "I simply lost control. They have no idea." Then, I would restrict the next day to follow that day with a  day of binge eating all day. It was every other day. I look back at pictures, and my face was SO ROUND. If you know me, I have a long face. It wasn't long because of the hormones. I had a moon face.

I am also a HUGE sleeper. At night, it is like I have taken sedatives and I can't keep my eyes open but during this time, I couldn't sleep. I would spend all night long just thinking, writing, and doing literally nothing. I would look at people's facebook just to pass the time. I have no recollection of how I would waste entire nights at one time, but I would. 

After cutting ties, my heart started healing. I would find myself going at least one day at a time that I wouldn't think about it, and I knew I was making progress. I would play Sara Evan's song "A little Bit Stronger" and I would find hope. I look back now and I'm almost thankful. Is that weird? I'm thankful for an experience that made me grow, an experience that made me know true pain. I can empathize now. I can feel the pain when someone tells me their heart is breaking. I'm thankful for the maturity through it all. I'm thankful for learning how NOT to EVER handle a situation.

I'm thankful for a healed heart and a sovereign God.

Then, I met Tanner. One week into our relationship, I sat him down because I knew he needed to know and told him "I think you should know this about me. I have an eating disorder." I won't go into details, but he never skipped a beat in loving me. Not one time did he stop loving me. From day one, that boy has loved me the way that Christ loves the church. He told me he's never felt such a calling that I was to be his wife. The first time that he told me he loved me, I told him I didn't think I was ready. I. SUCK. He loved me anyway. He chose me. Now, don't get me wrong. I don't want to just portray some romantic storybook novel. We argue. He gets on my nerves sometimes and I get on his. I'm not trying to be fake here. 

My point is this: Many times we go through some really hard times. We feel absolutely broken. We abandon our faith. And many times we turn to food. We think there is never any hope. We think we will never heal. You are going to have to FIGHT. You are going to have to want it. But, as God as my witness, you can heal. He knows the bigger picture. He can see the other side. If you trust and believe through each hardship, praising Him the entire way, He will show you that He is faithful, He is just, and He is on time. 

With love and healed heartaches,

Katie

So you want to get results?

I know that as you begin your weight loss journey, there are many confusing things so I thought I would try to clear up some things: 

You have probably heard that if you aren't eating enough, then you won't lose weight. While this is minimally true: 

You must be in a caloric deficit to lose weight. 

When you begin a diet program, you may decide to cut your calories in a drastic way. Your body goes into "shock" for lack of a better word and you produce cortisol. Cortisol is a stress hormone that will make you retain water therefore you might not lose the amount that you thought you would during the first week. However, this is harder to do than you might think and a rare occasion.

Most of the time, you simply need to eat less (unfortunate I know). You want to do this effectively though. If you cut too much then your body will also lower it's resting metabolic rate and when you decide to eat normal again, your body is going to respond by gaining weight quicker. This is the unfortunate case for those women in their 40s and 50s because they have done these yo-yo diets for so many years that they would have to cut to 800 calories or less just to see results. This is a time that you would want to look into reverse dieting. 

(Note: I'm well aware that there is no published literature on reverse dieting. However, just because Benjamin Franklin had yet to discover electricity does not mean that it didn't exist and that we could enjoy it!)

But, you may ask how much do you cut? Well, it's all relative. If you are eating 230g carb and have an event coming up that you want quick results, then cutting 30g is totally fine, safe, and reasonable. If you eating 120g of carb, then you DO NOT need to cut to 90g. This is where I think coaches are so important as they see people daily and know what works.

You might also think that if you gained weight in the first week, you just gained some muscle and your body composition will still change. 

You did NOT gain muscle in the first week. You are simply eating too much. 

For starters, it has been shown that you gain only gain approximately 1 pound of solid muscle per month and that's with some serious heavy weight lifting. When you start, you may not know how much you were eating before. Even if you were eating crappy foods, but in 3 square meals, you may have been intaking far less calories than you thought. So, you may start at 1600 calories in a balanced macronutrient breakdown and gain weight. This simply means that you were eating less than that before. Again, if you feel that you are cutting too low without results then you should look into reverse dieting, spend some time, then cut later. If you don't race to the finish line then you can get to a place of stability and hang out there for the rest of your life instead of all the back and forth dieting.

I know you've also heard: the calories don't matter, it's the quality of foods that matter. This is simply not the end of the story. 

In strict, weight loss purposes, that is not true. I have preached this over and over, and while I think that micronutrients are so important and while you really need to pay attention to the nutrients that you are putting in your body, if you are in a caloric deficit, hitting your macro breakdown but eating crappy foods, you will still lose weight. 

There ARE studies that show that insulin production can reduce fat loss to some percentage (and normally in those with lower body fat percentages). Therefore, if you are eating higher glycemic index foods (cakes, cookies, breads) to fit your carbs and want to lose more weight, then your body may be insulin sensitive and you should try eating more quality foods. By how much percentage though would this affect each person? We certainly don't know that and maybe it's only 3%. I personally, in my humble opinion, don't think that it's worth eating "windex clean" foods all day long, and I think that with some flexibility in your diet, you are going to have a lot better results in the long run! 

(Note: For your health, I recommend the highest amount of nutritious foods to fit your diet. I simply am just saying that if you eat 1000 calories with the same macronutrient breakdown in quality foods versus crappy foods, you'll still lose weight. And don't eat 1000 calories-that's not a good idea for anyone on creation.)

Lastly, you may have your macros calculated by 10 different coaches and think to yourself "THEY ALL GAVE ME DIFFERENT NUMBERS. THIS IS BULLCRAP!" Let me explain: 

There are equations that all coaches use that have been studied in clinical trials and take into account what the normal population norm would be for resting metabolic rate and then multipliers for height, weight, age, and activity level. I, personally believe, these don't take into account metabolic capacity because that is where everyone is so different. There are also many equations out there, and not one of them is projected to with 100% accuracy. We also all have many different clients that we have watched get results so we know what works and we all have differing opinions. This is not to say that there aren't crappy coaches, but in our defense, we are not giving you crap. We are giving you what we think will work for you.

If you know that your body responds best to higher fats, there is absolutely NO way that a coach could know this right off the bat, and this is something that you need to communicate with them. You know YOU best. Being insulin sensitive or responding better to higher fat diets is something that you should let your coach know or if your coach does more higher fat diets, then you need to let them know that you respond to higher carb diets. Everyone is different. 

You will have to do some trial and error and be patient. 

Please be reasonable. Please be patient and communicate with your coach if you feel that you aren't seeing the results that you thought that you should. If you have tried all options with lower fat, higher carb then switch that to higher fat, lower carb and you may respond better.

To go back to the caloric intake debate and the fact that I think metabolic capacity should be included in these equations, your coach has NO way to know that you eat 3000 calories on a normal basis unless you tell them. There are no equations that are going to produce those kind of numbers. Your coach also has no way of knowing that you are currently starving yourself on 800 calories and have destroyed your metabolism over the years unless you tell them. 

I think that if you can stick to a diet long enough to get to a place that you are happy in your own skin and then reverse diet out of that, then you are going to be so happy for the rest of your life because you were patient and took a year or two of your life to change the rest of it. That's just my opinion, though. :) 

To come full circle, I wanted to give you a summary of everything: 

  • If you aren't losing weight, most likely you need to cut calories and carbs. 
  • If you gain weight your first week, then it's not muscle.
  • Micronutrients and quality matter, but for weight loss ONLY, they kinda don't. 
  • Macros aren't a perfect science. You need to do some trial and error.

Now that I've given you all the tools, I hope you can go out and reach your goals! 

With love and weight loss, 

Katie

Peanut Chicken Alfredo Pasta

This recipe is proof that healthy eating does NOT have to taste poorly. It's a matter of taking the time. I think we get comfortable in our "comfort foods" when if you just make some easy changes, you would feel SO much better. Pasta is great and all that, but why not try a little twist and see if you can cut out some calories (like truly, HUNDREDS of calories). 

If you haven't Tofu Shirataki, you should. I know it sounds weird. Ew, ew. I can't eat healthy. Do me a favor, please? Just make the recipe then give me your opinion. I promise you'll be pleasantly surprised. Have an open mind with your choices. It's funny how many people I know who are like "EWWWW QUINOA!!!" I'm like "DUDE HAVE YOU EVEN TRIED QUINOA. IT TASTES GREAT!"

Alright, I'm off topic. Quinoa has nothing to do with this recipe, but tofu does.

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Here's all you need: 

  • Steamed veggies 
  • One bag Tofu Shirataki
  • Light Classico Creamy Alfredo Sauce
  • Pre-prepped chicken 
    • I normally have chicken and ground turkey on hand all the time for recipes such as this throughout the week. See my easy meal prep HERE.
  • Optional: Peanuts
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And here's what you do (seriously this is so easy it's silly it's kinda ridiculous-ha!): 

  • Microwave Frozen Veggies for 3 minutes
  • Pour out 4 oz tofu (this will be about half of the bag-no I don't measure) 
  • Microwave "noodles" for 1 minute 
  • Add microwaved veggies
  • Add 2 tablespoons classico sauce & 2 oz chicken 
  • Microwave for 30 more seconds

Voila! BOOM SHAKALACKA! Instant gourmet lunch or dinner or both. Then, I add about 1/4 oz peanuts just to give it a little kick (because I like to pretend I'm a chef and all that fun stuff). 

Here is the nutrition: (Most all of the calories are from the chicken and this is without the nuts)

If you would like to add the nuts (which I would recommend, then you would add 3g fat, 2g carb, 2g protein!)

With love and yummy lunch for me,

Katie

 

Spiritually Led Fitness & Health

Welllllllll, I've been wanting to write this post for awhile, but I always just feel I can't get my thoughts together. I still don't and I probably never will but over some prayer last night, I wanted this to be today's post. 

I would like to go ahead and make a disclaimer: 

These are my opinions as always on my blog. This does not mean that I extend these thoughts to thinking that this is the calling for everyone. I'm just simply processing things through for myself. 

I just simply decided on self acceptance because I refuse to live a life that isn't God ordained. I wanted to surrender my life, like my entire life. But what does that even look like? 

Fitness is a huge passion & calling of mine. However, is this the way it should be approached? Am I making it an idol? Am I making my body important or my health important (things that I think the Lord looks at differently)?

It's hard to even put thoughts together because I don't want to make this a book, but I just feel we are called for more. I keep coming back to this thought: 

Is what you are doing working towards furthering the kingdom of Christ? 

I don't mean this in terms of only myself (because I have a following and what not). I just mean for everyone. Is what I am doing in my every walk furthering the kingdom? I believe that is the goal. I also believe that looks differently for everyone. I believe sin to one person may not be sin to another. 

I think that this post may be more questions than answers, but then I think: 

Are we making fitness an idol? 

I think that again, that looks different for each person. I personally have a really relaxed approach but that did not come without practice. I know what makes my body and mind feel good and I don't think about the rest. I love to workout. I don't want to change my body. I just love the fit life and feel good doing it. Does that mean that I have it all figured out? Heck no. I'm just processing through this.

So, how does this physical body image thing play into what the Lord has to say about it. Stick with me please. I have so much to say on this.

"Do not make idols or set up an image or sacred stone for yourself, or sculptured stones so that you may worship them. I am the Lord, Your God."-Leviticus 26:1 

I look towards women of faith such as Mother Teresa, Beth Moore, and Katie Davis. These are all just the first ladies that pop into my mind. I think to myself: How did they approach health and fitness? They are all small women. I feel they have it figured out. They just don't think about it. Their entire lives revolve around a Savior not food. For Mother Teresa and Katie Davis, their diets revolve around making sure that the poor around them are getting fed as well while also nourishing their bodies to be able to do the work of Christ.

God is so intentional in the things that he has planned for us. 

"For you knit me together in my mother's womb. I praise you for I am fearfully and wonderfully made. I know that full well."-Psalm 139:13-14

When you look at the creator of the universe and tell him that you are not happy with the way that you look, I picture that as a slap in His face to say that He didn't know what he was doing when he so perfectly knit you together. 

"Therefore, I urge you brothers and sisters, to offer your bodies as a living sacrifice, holy and pleasing to God-this is your true and proper worship. Do not conform to the patterns of this world, but be transformed by the renewal of your mind. Then, you will be able to test and prove what God's will is-his good, pleasing, and perfect will."-Romans 12:1-2

That one, for me, snaps me into reality. 

What are the patterns of this world? 

The patterns show us that we keep a scale in the bathroom and that we weigh right when we wake up (thankfully, I don't do this). We would be lying to ourselves if we didn't say that this determines the spirit of our day. Before we even sit down to have quit time with the Creator of the Universe, we have already determined whether today will be a good or bad day. Wow. Just no. I'm not okay with that.

Another pattern is that of self deprivation or self gluttony. I look at the patterns of this world, and it's so funny to stuff ourselves silly on Thanksgiving or Christmas and all through the holidays(not to be cliche but when there are starving children in Africa-because there really are). We, then follow it with self deprivation of thinking that now that the holidays are over, we will start afresh in the new year. We don't start fresh by thinking that we will just stop thinking about food in general. We commit to restrict ourselves more than ever to get the best bod and be in the best shape of our lives (I'm over exaggerating on purpose. I know we don't all set out starving ourselves).

What if instead, we focused on self renewal? Self awareness? Self peace? 

Peace.

Just, peace. 

What would that even look like in the realm of fitness? I don't have all (or any) of the answers. I just simply look at the trend in our society, and it breaks my heart. We are simply letting the devil win. 

Think about how VAIN low self esteem is. We are SO concerned with our own bodies that we aren't concerned about how we could be furthering the kingdom. The way of the kingdom, I know, for a fact is not waking up in the morning and checking to see our ab progress, but instagram has made it okay. Everyone does it right? I post pictures of my morning abs, so I can assure you I'm not casting stones. And I'm not trying to be some weirdo. I've just simply had a lot of thoughts. 

I feel as if this sounds as if I'm saying we should be content if we are overweight, underweight, or normal weight. I feel as if it sounds like I'm saying we should never go to the gym or think about our bodies and how to better them. I'm not saying that at all. I believe that we just simply need to view it differently. 

The Lord created nutrients to fill and nourish our bodies. He didn't make these awful foods that we eat. Those are man-made. He made the foods of the Earth. He made whole and nutritious foods.

"Food will not commend us to God. We are no worse off if we do not eat, and we are no better off if we do" - 1 Corinthians 8:8

I simply read that verse as peace, unexplainable peace that passes all understanding. 

For me personally, I think that means listening to my body more. I think that means to just eat when I'm hungry, stop when I'm full, and fill that up with nutritious foods of the Earth. Does that mean I can't count macros? I personally don't think so for me because I don't feel that I'm unhealthy or not at peace because of it. One day, I would like to stop completely. I'm not sure what that means for you either, but I hope that this article has at least made you take a step back and think about are we truly furthering the kingdom or are we further perpetuating the ways of the world that He so clearly outlines us to ignore in Romans.

With love and self peace,

Katie

Healthy "Mashed Potatoes"

I know this is a recipe that has been around the block a million times, but I wanted to show y'all something I make up every week and have on hand. Normally, I have a meal of chicken, rice, and cauliflower ("mashed potatoes") every single day. 

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You can judge, however, it is delicious. I made this dinner for my mom and stepdad one night, and we didn't tell him that it was cauliflower and he didn't even comment on the difference. After we told him, he said, "I knew something was different" but I don't believe that ;) hehe! 

And that night, I also put butter extract in them which I have stopped doing. I know that's common in recipes, but I just always maybe get too much and it comes out tasting funny. So, it's super simple.

First,  you just steam the cauliflower.

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This normally takes like ten minutes. I just leave the top off and let it boil. When, the cauliflower is soft, then you just drain it and put it in a food processor.

This is one of those gadgets I put on my registry for my wedding that I had NO idea how much I would use it. It's my favorite. 

This is one of those gadgets I put on my registry for my wedding that I had NO idea how much I would use it. It's my favorite. 

To get the cauliflower to the consistency that you want, you will have to add some water (or unsweetened almond milk is great too). Just put a little water and grind some more. You don't want to put too much unless you like watery mashed potatoes (which I don't think most people do). 

Then, you just add salt and you are done. It's as simple as that. You have to add a lot of salt (it's probably like 1/2 tablespoon of both salt and garlic salt. So, disclaimer, if you have incredibly high blood pressure, this might not be the best. However, I am an advocate of not avoiding sodium unless it's necessary for your medical needs so there is no reason that most of my clients should be worried about it. 

And then you're done. It's as easy peasy as that. 

1. Steam

2. Grind 

3. Salt 

4. Tupperware 

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Macros: basically nonexistent however for completeness


With love and taters,

Katie

confessions of a workaholic

So, today I had to be honest with myself. 

It was hard, but I had to come to terms with the fact that I, in fact, do not have superpowers. 

I, in fact, do not have the abilities to do everything at one time and all in the same day. I can't. I just can't. And who knows why it happened after a stress free weekend. Who knows why it happened when really nothing went wrong? I just got really overwhelmed today. 

So, I decided not to do my workout. I decided to make some business model changes. And I've decided to not take on any more clients for the month of January. It's honestly a good problem to have, but at the same time I don't like telling anyone no but I also can't get anything done in my life if I'm constantly (and I mean constantly) in my email. 

(HOWEVER, ALL OF MY IMMEDIATE DOWNLOADS ARE STILL FOR SALE). Relentless Resolutions was ran as a challenge group, but this is something that can be done at any time. It teaches you all that you need to know about customizing your macros, and workouts to go along with that so I would highly encourage those that wanted to work with me to take a look into that and I can add you to the Facebook support group.

I'm also making a waiting list, so you have access to that HERE.

I kept saying I was going to put a cap and never did because I just really want to help everyone. I hate turning people away and you all have such stories that you tell me that make me want to help each and every one of you. I won't go into crazy amounts of detail, but it's just too much so I have to stop. 

I have a plan on how to do this, but for now that just means that I will only have my immediate downloads available at least for the next few weeks. I will let everyone know when customized programs are back up and running. 

I think that the Lord has been tugging at my heart too to spend more time being "present". I just mean that I want to be in the moments with each person and not in my head thinking bout what I need to do. I want to be present during my study of the Word and not thinking about what I'm going to do after I check bible reading and quiet time off my to do list. I want to be present in my relationship with my husband because he works evening shift and misses out on a lot. I know that everyone is busy so I'm definitely not saying that mine is any worse than someone else's but I just realized that at some points, there are things that you must cut out. One of my best friends gave me a book yesterday called "The Best Yes" and I can't wait to read it. It's all about saying NO sometimes. That doesn't mean that you don't care, but that you do care to give the time and attention to the moments that you have committed yourself to. 

With love and being present, 

Katie 

Competition Prep with Brooke

Hey guys! I wanted to share with you guys a sweet client of mine named Brooke who I have grown to know and love. If you want to read all about her story and her experiences with me, read below! Brooke is real and raw and her story will inspire you. She is beautiful inside and out and I'm sure a DANG good lawyer! 

I was two weeks into my twelve week figure competition prep.  I was in a bad place on this particular evening that I recall.  It was a place full of uncertainty and anxiety.  I know that two weeks sounds like nothing, but when you are living and breathing something twenty-four hours a day and seven days a week by two weeks it felt like I had been in preparation for much longer. 

I was working with a coach who had given me some of her old, handwritten, photocopied, competition prep meal plans and diets.  They were hard to decipher and so I asked as many questions as possible.  I came up with my own “diet” based upon talking to her and reviewing what she had given me.  I should inform you that I am gluten free, dairy, free, meat free, and supplement free.  I do eat eggs and fish.  The two weeks had been rough, because my coach kept telling me to just eat chicken.  I felt like she did not understand me or respect my lifestyle that predated this competition prep.  I, like everyone else, had seen and followed many young women on Instagram and Facebook that live the IIFYM diet and used it during competition prep. 

Since I was so uncertain about whether the diet I had put together would work I wanted to see what one of these young ladies would recommend my macros be and see how my diet measured up.  I was overwhelmed and did not know which one of these ladies, whom I had never met and may never meet, to choose to entrust with this task.  I set out on a run.  I did not take my Garmin watch or my iPod; it was just me, the road, and my thoughts.  I spent that three mile running praying nonstop.  I prayed that He would calm my nerves, help me find peace, and if one of these ladies was the path to take that He would lead me to her.  He spoke to me.  He told me that it was Katie. 

I came home from that run feeling focused and calm and sent an email to Katie.  Never once did I second guess that decision.  It was not my decision after all; it was Him who brought us together.  Katie got right back to me and we coordinated a time to talk over the phone that worked with my insane schedule.  Katie was so sweet! I felt like we were old friends and I felt like she cared about me and respected me before I had even hired her yet.  I explained my gluten free, dairy free etc lifestyle, my competition goals, my fears, my demanding work schedule.  Katie listened to it all and did not try to sway me about anything.  She was confident she could help me.  So I signed up with her. 

By the time I got my competition package I had nine weeks of competition prep left.  My package with Katie was just for the macros.  I had several trainers I was working with for the workouts in my hometown, so Katie and I just focused on the nutrition aspect of competition prep. 

Immediately upon receiving my macros I began on that Sunday.  This seems like a good time to confess that I am very type A and have OCD tendencies.  I followed Katie’s numbers religiously! Every single day I hit those numbers like my life depended on it and I never once cheated.  Many people have a regular cheat meal during competition prep.  I did not do this.  I think that in twelve weeks I maybe had three cheat meals and they were very clean meals such as ahi tuna and sushi. I also maintained my gluten free, dairy free, meat free lifestyle while still hitting all my numbers.  I did not take any vitamins or supplements.  All natural, baby!  I used My Fitness Pal each day to log what I was eating and it worked well for me.  

My struggles with the competition diet were not those that are most common.  I did not crave “bad” things.  What I missed and craved most were fruits, vegetables, and beans.  Before competition prep I led a lifestyle that was as raw as possible full of fresh fruit, vegetables, beans, and nuts, but I got such a small amount of these things and even smaller the closer we got to competition.  However, by following Katie’s plan I learned so much about food.  I learned about serving sizes, carbohydrates, and fats and I also learned that I must have a good metabolism because boy was my regular diet high in carbs and fat, good carbs and fat, but carbs and fat nonetheless.  Following a macros plan and working with Katie really forced me to get in tune with my body and focus on what it needed for success rather than what my mind was telling me I wanted.  I confess I led a healthy lifestyle before the competition prep and I was in great shape, but this process allowed me to take my health and fitness goals to another level.

Katie did not just send me the macros and then set me free she was there with me the entire nine weeks.  I would send Katie progress pictures over the course of the next several weeks so that she could see how I was doing and she would make adjustments to my macros accordingly.  I felt like I was her worst nightmare.  I would constantly email her with questions about things other people told me, things I had stayed up all night in bed reading about, and about whether or not she thought I was progressing and would be ready.  Katie was a trooper! She never once seemed frustrated with me and was my rock answering all my questions and constantly reassuring me. 

Then there was peak week.  For anyone just starting out, peak week is the week immediately preceding the competition.  It is different from all the other weeks and super specific and detail oriented in an attempt to get you ready to hit your peak on show day.  Katie provided me a peak week plan and at the very last minute I had to change competitions, but Katie did not skip a beat and altered my peak week plan to fit the new competition.

I competed on November 1, 2014, in the NPC All South competition in St. Augustine, Florida.  I placed third out of four in the figure short open category.  This placement gave me a national qualification.  More importantly though, I felt so confident before I took that stage in the package that I brought and I knew that no matter what place I got I did it in the safest, healthiest and most pure way.  There is absolutely no way that I would have gotten through competition prep and the competition without Katie’s guidance and support.  Katie is so awesome that her support did not stop there.  Katie was ready with a post competition plan. 

ith love and my sweet clients,

Katie

Friday Favorites # 7

These are my favorite! Well duh, but I mean favorite posts to do! Again, it just truly allows me to reflect! 

1. My Team

I feel I've done this before but my team keeps growing and I don't know what it is but for the most part, I always get the sweetest people that I work with. It's such a blessing. I used to be scared every time that I checked my email (because I'm really hard on myself at times) because I was afraid I wasn't doing a good job and that there would surely be someone mad in my inbox. There never was. This was seriously a fear every day, even though it had never happened. So, now I'm over that and just so thankful for a huge community of almost 300 girls who trust me and love on one another constantly. 

2. Training for an ultra with Tanner

I'm gonna be honest and have admitted to Tanner that sometimes it's hard for me to train with other people. I just have a really unique way that I do things. I'm lazy in some aspects but I always get it done. I never want to stop if someone else is in pain. I want to go my own pace. I KNOWWWW that all of this is mean and awful and I should be nicer, but it's just how I've always been in sports. I train alone because I just can't with others even my husband. So, this is really good for me to seriously snap out of my silly ways.

Dude, it's freakin cold outside and we do not play around ;) hahaha! 

Dude, it's freakin cold outside and we do not play around ;) hahaha! 

3. New Foods 

So I was talking to Tanner last night how much my mind has changed in the past year regarding food, and how I don't know if it's possible without God because I mean I have TRANSFORMED from the inside. However, I get comfortable in the same foods that I eat day in and out and it's not that I'm scared of other foods at all. I just forget about them. So, with the new year, I wanted to challenge myself to cook more and branch out. These foods are not cooked foods, but foods that I enjoyed this week that are very much outside of my box. Beefaroni (depressingly) is now disgusting to me. Like, did I really eat this every day of my life back in the day? haha! Yep, I sure did followed by Swiss Cake Rolls (which are still good FYI ha). Apple Pie ice cream however is THE BOMB.COM! YOU MUST TRY IT!!!! It was on clearance so I was like I'LL TAKE TWO.

4. The snowwwww 

Holy cow, I'm loving this winter season. I bundle up appropriately and I have yet to get uncomfortably cold. Outfit below includes: tank top, long sleeve, sweater, small coat, big coat, big scarf, head wrap, neck wrap, leggings then pants on top, snow boots and gloves! BOOM!!! That's my system and works like a charm ;) 

watching the blizzard this morning!! YIPPIE!

watching the blizzard this morning!! YIPPIE!

5. Date Night

I always like to update yall on good NYC restaurants. This wouldn't be a top pick. It's called DOJO in East Village. It's cheap and has a really cool atmosphere, and the miso was AMAZING. However, the dishes were not that great and maybe it was just what we picked but neither of us liked ours so that's not good. haha! However, we stopped on the way home for pizza and insomnia cookies! HA! #truestory #fattiesatheart 

I also love every single night that Tanner has off because he works evening shift and we don't get many dinner dates together! We try to take advantage and visit new restaurants!

6. She Reads Truth

This app is seriously amazing. I love it so much. It's helping me to really stay on task with reading the bible. I'm doing the 365 plan this year, but I encourage you to really do any of the plans. They are all wonderful and the images are just very modern and beautiful! Highly recommended! 

I hope that you guys have an amazing Friday! 

With love and Fridays, 

Katie

Starting a Ringley Family

So, you may have come to this page for a number of reasons with a number of thoughts. 

1. You are nosy (This would be me. I'm so nosy HA) 

2. She does NOT need to share this. It's her personal info. 

Our first picture together <3

Our first picture together <3

But, really, I get asked this question at least 5 times a day (not really, but really) and so I thought what better way to answer everyone then to write a blog post, right? 

I get asked mostly while in North Carolina because in NYC people just think I'm extremely weird that I'm already married ;) 

People keep thinking it's going to happen every day and that soon Katie will make the post that her and Tanner have started a family. I'm sorry to make you guys wait, but well, I'll just break the news, you guys are gonna have to wait. 

We aren't ready. And I've felt guilty about this. But, I think it's okay for me to write this and admit it and be proud of it. 

Let me be clear. I love babies. I want babies. I want tons of babies. We talk about babies all the time. I want more babies probably than Tanner (hehe). However, we have talked mostly about having 2 of our own and adopting one (I kinda wanna adopt 5 but that's beside the point). My point of this is that we have nothing against having children. 

But, we aren't ready. And that's okay. 

We know if we "wait until we are ready then there will never be a good time" and that's the truth however, here is why we haven't yet. Clearly, we have thought and pondered over this or I wouldn't even be writing this. I know that you'll think "You really don't have to make excuses. No one cares when you have kids" but people ask us all the time, so I thought I would give the reasons.

1. We live in NYC

  • There are many incredible parents in the city, and I realize with living here more and more how it totally is possible but boy, do I have respect for parents in the city with infants. WOAH. **Shopping for baby necessities, carrying the stroller in and out of the subway stop, baby crying on the subway, baby in the snow and freezing cold** I have SERIOUS respect for parents in the city but it's not for us. And we absolutely love the city for this time in our life and marriage and don't wanna move yet.

2. We want to travel, explore, and do more athletic events. 

  • I could list for days all the things that we want to do, places we want to see, and we know that we can eventually do these things again with kids which we are SUPER excited about. We talk about taking our kids camping/hiking/fishing/hunting/mountaineering/running probably about every other day. It's the cutest little visions, but we want to do some of that on our own first. 
  • I qualified for the Boston Marathon in April 2016 and so I'm going to be training for that and I also want to do an Ironman. An ironman as a mom is the most intense thing ever and I plan on doing it, but I want to have my first go at it without that priority.
  • Tanner is just getting seriously into mountaineering and that can require a month away from home on trips. I want to climb some incredible peaks with him and we can't do that with kids.

3. I'm an entrepreneur now which takes up most all of my days, every day.

  • I know that I may just seem like "just another one of those people" selling fitness programs, and maybe I am but my vision is WIDE. My goals are HUGE and I really would love to utilize my years in the city for exposure and opportunity. There is a WORLD of opportunity here and I'm working day in and day out to try to make it in the industry. I know I'm not nearly as big as many people, so I truly am working really hard.

4. We have the REST of our lives to be parents. 

  • Even if we don't have kids until we are 30-35, we will still be parents for 70 years (I plan on living to 100 if you didn't know-that's a joke so don't get all serious on me). So, we just don't see the utility in rushing it now when we get to have them forever.

5. We are too selfish right now.

  • This one is hard to admit but oh so true. We like to travel, we like to explore, we like to do things all the time and we kinda wanna keep doing that right now. I had never thought of it like that until recently and realized that's truly part of it and I'm okay with admitting that because our time will come.

6. We want to date one another more.

  • We rushed into engagement (5 months dating) and then all the married things happened (showers, wedding, honeymoon, planning, etc.) and then all the school things happened (pharmacy school, rotations, residency, board exams) and then we JUST got settled into life. Right now, Tanner works evening shift (3pm-11pm BLAH) and so we hardly even get date nights. We have to take lunch dates which is fine, but I want to be able to date him more and learn him inside and out before we throw a baby in there and forget about each other (ha). 

7. We seriously have so many flaws. 

  • I know we will always have flaws, but we would like to think that we are truly working on ourselves right now in this season of life. We recognize some things that we do in our home (not always doing our devotions, getting too overly emotional about unimportant things, focusing too much on work related things and not quality time, forgetting to brush my teeth). That last one was a joke of course, kinda, I really should work on being better about it. All jokes aside, we truly want to really get our junk together and grow together as one, loving and respecting one another day in and day out so that we can raise our children in a wonderful home.

8. We want to truly be right with the Lord.

  • This semi goes off the above, but we have grown SO much in our faith in the past year that we just want that to exponentially grow. We want to raise our children in an environment where the love of the Lord just burst through our hearts without even having to try so hard. We want our internal joy to exude out so our kids can see that day to day. 

Okay, I think that's all. Haha! Believe me when I say, I am NOTTTTT saying any of the above are like reasons we think other people shouldn't have kids. Lord, have mercy, no. Every time someone posts that they are pregnant, I jump for joy and text Tanner that I want to start trying. I get jealous of all the new mommy pictures. I can't wait to be a mom. Like, I absolutely cannot wait. But, I'm never patient so I'm really trying to listen to what I know is right for us right now and be patient and wait for the best time. I also have the sweetest nephew ever (that I don't get to see enough with living in NYC) that I can pretend with for now when I get to go home.

Now, when I get asked, I'll just sweetly reference my blog post. Haha!! 

With love and babies,

Katie

Please reference below for cutest pictures to be recreated: 

My dream is to have twin girls (Emma Grace and Lilly Kate) but we will see!

My dream is to have twin girls (Emma Grace and Lilly Kate) but we will see!

AHHHH SO CUTE!

AHHHH SO CUTE!


Dairy Free, Gluten Free, No Sugar, No Soda New Year

How many times have I heard this? 

I'm going on a detox. 

I'm eliminating dairy, gluten, sugar, soda, and gum. I'm only drinking water, no caffeine, and I'm going to eat mostly fruits and vegetables. 

Normally the new year is a good time to start the Whole 30! 

I personally think we just like to torture ourselves unnecessarily. 

I'm kidding (kinda), but I'm so huge on this. As we begin the New Year, why don't we make realistic expectations of ourselves? Don't cast yourself out of all social settings because you can't have this or that. You HAVE to be realistic or things are NOT going to work out. You will quit before you've even started. Results = commitment. We want to see results. If we aren't seeing some of the results that we want then we are going to want to quit because what is the point in the torture if we don't see the fruits of our labor. 

I don't want to be a butt hole, but I just want you to walk through this? 

When should you give up gluten?

If you would like to hear more on my opinion of this, read HERE

  • If you have celiacs
  • If you have an intolerance (which is actually very uncommon)

When should you not give up gluten? 

  • You think this makes you healthier 
  • You think this will help you lose weight 
    • Most of the time gluten free foods have higher calories 

When should you give up dairy? 

  • If you are lactose intolerant 

When should you not? THE SAME reasons as above! Many times in competition prep, people give up dairy and I did my first prep and I remember asking WHY (because that's what I do) and no one could give me an answer. It's just this thing that people do because they think that their body responds poorly to it when they would be just fine. If you have allergies or intolerances to any of the above then OBVIOUSLY avoid them. I AM NOT PICKING ON PEOPLE WITH ALLERGIES! I just want your goals to be realistic 

When should you avoid sugar? 

  • There are many studies on the harm of sugar so avoiding sugar is not a bad thing. The thing is, if you start out on a "healthier" diet then you are going to get a reasonable amount of sugar that is not in excess that will be FINE. There is no reason to torture yourself with the no sugar rule which would eliminate so many great foods that you could have in moderation 

When should you avoid soda? 

  • Obviously, soda is not GREAT for you. If you would like to know my opinion on aspartame, you can read more on that HERE
  • I'm not saying that you should drink diet soda, my point is that diet soda is not going to hurt your health if you have one here and there. If you try to avoid it completely then you are just going to be thinking about it all the time and then if you have one, you'll be down on yourself and then think that the whole thing is a wash and just quit. 

I have seen this happen time and time over again, and even in myself. I've realized that when I want to quit a bad habit and pick up a new one, it has to be gradual. If I'm thinking about giving it up, then I won't give it up. Willpower is a muscle and you shouldn't fatigue your muscles before you get some muscle maturity.

My view is that you should just start by trying to switch one thing out for something healthier. Once you get that under control, then move onto the next. Don't do it all at once and be miserable. Healthy living is NOT miserable. It's actually quite enjoyable and I get defensive of my healthy lifestyle when I hear people say things like "Well I can't do that because I like to eat" or "All healthy food is nasty" or "I just couldn't do it!" It's not meant to be hated or torturous! Let's commit this 2015 to becoming healthier in a realistic, flexible way! 

With love and flexible living, 

Katie


Jamie Eason Natural Whey Concentrate

Hey guys! I have easy, peasy, simple, delicious recipes coming to you today. Like forreal, yall know I will always give my honest opinion and yall know that most of the time, I don't really do protein powders. 

I don't think they taste very good and I always WANT to like them, but I just don't. 

Wellllllll, I finally found one that I do! YAY!! This will be so useful in so many recipes!

Lean Body for Her by Jamie Eason has no artificial sweetener in the product, and I think that's what makes it take the cake. There is no aftertaste but just pure deliciousness. Last night, Tanner was having a protein shake and I noticed it was chocolate which he normally has blueberry and I was like "BOY DON'T YOU DARE TAKE MY LEAN BODY!" So, yes, it's that good. Haha!! 

I decided to go with the newest instagram trend of the Protein brownie plus a clean chocolate smoothie! All macros are listed below! ENJOY! I know I did a jig! I should take a video of what it looks like when a healthy cook makes something unique in the kitchen and it turns out well. It's like the Spongebob dance BRING IT AROUND TOWN!! I plan on making chocolate cheesecake this weekend with this protein powder! It's going to be gone so fast. I need like 10 bags of it!!

Jamie Eason Natural Whey Concentrate Protein Brownie:

Ingredients:

  • 2 Scoops Lean Body for Her Chocolate Natural Whey Concentrate
    • You can purchase that HERE
  • 1/2 cup unsweetened cashew milk (or unsweetened almond works too)
  • 2 tablespoon cocoa powder
  • 1 teaspoon baking powder 
  • Optional: 1 tablespoon baking stevia 
    • Everyone likes things a different sort of sweetness so it's up to you but I put it in there and it was GREAT!
Maybe this could be called the Jamie Eason Protein Loaf with only 172 calories // 26g P // 11g C // 5g F in HALF of an entire loaf! WOAH!

Maybe this could be called the Jamie Eason Protein Loaf with only 172 calories // 26g P // 11g C // 5g F in HALF of an entire loaf! WOAH!

Directions: 

  • Preheat oven to 350 degrees
  • Spray loaf pan
  • Put all ingredients into loaf pan 
  • Mix until battery consistency 
  • Bake for 10 minutes at 350 degrees

This has been floating around instagram as half this recipe and just microwaving it for 30 seconds. That's definitely an option as well if it's just one person! I just wanted to make sure I had enough to share with my friend, Bridget and my husband! :) Still not enough, it's so good! haha!

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This is the macros for 1/8 of the loaf which is the perfect brownie size!

This is the macros for 1/8 of the loaf which is the perfect brownie size!

Jamie Eason Natural Whey Concentrate Protein Smoothie:

Ingredients:

Directions: 

  • Put all ingredients into blender and blend
  • Optional: Top with light whipped cream (not optional for this girl but you can choose whatever you fancy)

It's going to be a very very thick consistency with this amount of xantham gum. If you would like it to be thinner, then use 1/4 teaspoon. A little xantham goes a LONG WAY!

Here are some of the ingredients used today! These are all items I love to have on hand all the time for recipes!

Hope y'all enjoy these as much as I did!!! 

With love and Jamie Eason,

Katie

Happy New Year

Wow, what a year it has been! I just can't even believe it's over and it's officially 2015! Yall, it's 2015. I feel like when I was a kid, I thought we would certainly just be casually flying to space by now and robots would be controlling our lives. HA! I guess they officially a 3D printer that they can print tools in space now, so that's reaching weird levels. Anywho, I love a new year! It's so cliche but who stinkin cares? It gives you such an amazing opportunity to look back on your year behind, change some things, keep some things the same and then write out new goals for the new year. It's an amazing fresh start!! I just wanted to highlight some of the exciting things that happened to me in 2014, and then my goals for 2015! 

Currently, my husband is dusting while I write this because we have friends coming over in a few hours. What a cutie! That's not the point here so I digress. 

January-Officially decided we were going to pursue NYC and Charlotte and see what happened with jobs. We applied in both places, and I immediately got hired by Walgreens in NYC. That's where it all began.

February- Spent a month in Belize with my best fran, Brandy working in a pharmacy in a village

If you would like to read more about my experience there, just click HERE for that. Synopsis: I wish I could go back!

March-The craziest month of my life 

It was a whirlwind coming home from Belize and by the end of the month, I was entirely moved from Raleigh to New York. Tanner's job wanted him immediately so we fly up one weekend to find a place then drove back the next weekend to move in and then I crashed on a friends couch for the remainder while I was also completing a rotation. My preceptor said at the end of the month: "I think you would have done much better, but you had a lot going on." hahaha! oopssss! 

This was us right before we met our broker that we ended up not using because SHEESH, they want all your money ;) 

This was us right before we met our broker that we ended up not using because SHEESH, they want all your money ;) 

April-Competed in NPC competition in North Carolina and placed 6th (6 is officially my unlucky number that I have received 3 times just BARELY missing national qualification). I decided from that moment forward that I would start increasing my metabolism, no matter how much my weight increased and my life forever changed. I want go into details, but you can find a lot of details HERE on that. 

This is an increase for about 800 calories with no weight gain 

This is an increase for about 800 calories with no weight gain 

May-Graduation from Pharmacy School & The Big Move to NYC 

We graduated May 9th and I moved on May 10th! We had to get up here for a class for board exams, and I wanted to see that husband of mine after 6 weeks apart! 

June/July-The craziest months of my life where I slept about ... none. 

I started working as an intern in the Bronx which is an hour commute, studying for boards, and trying to successfully start up a business. I probably should have put the growth of my business on hold, but it was doing so well, I didn't want to stop it. Every weekend, we would spend one day having fun and those were just the best days exploring the city that was so fresh to me and I was loving every minute of NYC. In late July, I started to dislike New York (the Bronx and Walgreens were really hard for me) and dislike the direction my life was going.

August- Made the biggest decision of my life to quit Walgreens and start pursuing Katiesfitscript full time. This was only made possible by my husband to vow to help us make it with his job if mine flopped, amazing people trusting me with their nutrition and a Father who knows all things and protects me always. At this point, we decided we were going to make this our one year adventure and then move home ... (keep reading because we aren't moving lol) 

September-Business was BOOMING! I had never run a business before, and so I spent almost every moment on it from the time I woke up until bed (I basically still do). I am so blessed, so grateful. I could go on and on. My nephew was born also on September 5th which is one day before my birthday and it's the best birthday present I could have received. 

October- I launched my new branding, kicked off my blog officially and really started pursuing different business opportunities. It has been such a learning experience in which I still continue to learn. It was during this month that we had a few really great times in New York and the Lord started to work in our hearts. He let us see how much he had grown our faith in the past year, and how that was only the beginning. He asked us to trust Him and to stay another year. We couldn't imagine leaving the friends that we had made so soon, and we knew that we were just rushing things to get back home. The things that we complained about were trivial like laundry and rude people and these are all things that a slight adjustment in attitude can change everything. It was this month that we truly started to flourish and even our marriage was better because we just started being more positive in general. I didn't tell my family until this past weekend because we mulled over this for a LONG time and wanted to make sure this was the decision we were going to stick with!

I also competed again with NO prep, high high carb, and in the middle of marathon training for the first time in NYC. It was a fun experience, but kinda confirmed it wasn't for me and again, I got 6th which is one placement away from national qualification. WHOMP.

November- I ran my first marathon after a quad pull 3 weeks out and then a joint sprain in my foot 1.5 weeks out. I vowed that I would crawl through the thing if I had to because I had been training since August. 

I did it and you can read about that HERE but it was a day that I will literally never forget. The emotions were unreal, and I not only finished by qualified for Boston. My foot hurt from Mile 2-26.2 but I just got comfortable in the pain and took a month off from running after it was over.

December-Holiday Fun! I just enjoyed the city during the holiday season. I'm going to do a post later about the holidays and what you can do for fun when you come visit during this time but it's magical and there's nothing like it! Ah, bliss for the Christmas spirit that runs in my blood.

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There is seriously beautiful trees everywhere. Top left: Liberty Square in Tribeca; Top Right: Wall Street/Stock Exchange; Bottom Left: Rockefeller; Bottom Right: Southstreet Seaport

So, how can I top this year? I'm not really sure honestly. It was full of fun, hardship, laughter, goals met and so much more. But, I have a huge list going and I'm sure it'll continue to grow. Here are my athletic goals, business goals, travel and personal goals! 

Athletics: 

  • Start Rockclimbing 
  • Sprint Triathalon 
  • Adventure Race with Tanner (Spartan Beast?)
  • March 16-NYC Half (I got into the lottery-YAY!!) 
  • March 29-We are hoping to do a marathon (no time goals) for preparation for our ultra so there is one in New Jersey we may do 
  • April 25-Sybil Ludington 50K Ultra 
  • May 16-Brooklyn Half Marathon
  • June-Queens 10K
  • September-Bronx 10miler
  • October-Staten Island Half Marathon
  • October-Marine Corp Marathon 
  • Nov 1-NYC Marathon

Business Goals: 

  • Re-vamp all programs to a higher quality/standard (always improving them) 
  • Release Marathon Training Program 
  • Release At-Home Workouts 
  • Release New Recipe Ebook 
  • Start personal training in the Hamptons
  • Blog 4-5x weekly 
  • Better photography--> Photoshop Classes, Photography Classes
  • More recipes and workouts and organization of all categories on blog 
  • Start Ambassador Program
  • Empower & Embrace Apparel Line Release

Travel:

  • Adirondacks & Catskills for skiing/hiking 
  • Hike once monthly 
  • Plan March Europe Trip 
  • Pittsborough (one of the closer cities we haven't seen) 
  • Chicago in the spring 
  • I can't imagine all the traveling adventures we will get into so I'll just leave it at this

Personal Goals: 

  • Daily Devotional, Read the entire bible & Spend more time genuinely pursuing the heart of Christ
  • Become more organized
  • Become a more "present" wife/sister/friend/daughter
  • Cut back on Diet Soda and Arctic Zero for money reasons (I have huge loans to pay and every little bit counts)
  • Read more Books (hopefully 2 per month)
    • Lord of the Ring Series 
    • Lineage of Grace-Francine Rivers 
    • Southern Perfection-Casey Peeler 
    • Reread Harry Potter series 
    • Two from Galilee
    • Gone Girl 
    • Leaving Time-Jodi Picoult 
    • Portraits of Devotion-Beth Moore 

I know this looks intense and it is. I try to legit think about the things that I can ACTUALLY achieve and then I make valid efforts to do it. I don't like to say that I'm going to do something and then not. I used to be that way but I like to write things down, check lists, and execute. 

I hope you've enjoyed hearing about my year end review and my goals for the new year. I hope you have a fantastic New Years Day with your family and friends. Now it's time for me to go CLEAN MY HOUSE for friends to come over in an hour and a half! HA! 

Rang in the New Year on the FREEZING Brooklyn Bridge watching fireworks in Staten Island and Prospect Park in Brooklyn!

Rang in the New Year on the FREEZING Brooklyn Bridge watching fireworks in Staten Island and Prospect Park in Brooklyn!

With love and New Goals and Adventures, 

Katie


Friday Favorites #6

So it's been way too long since I've done this post! 

I have actually realized it's a good reflection for me to do this post. It allows me to see what I'm grateful and thankful for! I hope that everyone had a wonderful Christmas with their families and are excited to start back with full force in 2015 with new goals! 

1. The New Year 

There is just something about a new year that gets me so excited. I always set New Year's Resolutions like the rest of the world, and it feels good that none of those have to do with weight. I don't want to gain. I don't want to lose. I don't want to change my body. Now, I just want to be able to eat as much food as possible and train like a maniac. I'm going to do a separate post on New Years so I won't tell you all of my goals now! hehe! Here is a short list.

  • Run an ultra & 2 more marathons including NYC 
  • Run all halfs in NYC
  • Read more books 
  • Expand Katiesfitscript 
  • Blog more recipes
  • Become more organized 
  • Read the Bible (could I actually do that this year? I'm starting to annoy myself HA) 
  • Be a better wife (like actionable plans to do this)

2. Hometown Food

Nuff said. I'll just leave it at that. 

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3. Time with family

I miss my family alot with living in NYC so it's always so nice to spend time with them. It's always so nice to be away from the hustle and bustle and just dwell and let life move a little slower. I'm in Shelby now, but I'm also really excited to go to Bristol to see my in-laws as well. If you have never been to Bristol, TN then I would encourage it. It's such a beautiful place with mountains and the lake. I could just sit at the boat dock for hours looking out at the beautiful scenery. 

NEED I SAY MORE!

NEED I SAY MORE!

When I said family, I really meant pizza. Just kidding, I meant family. Okay...both.

When I said family, I really meant pizza. Just kidding, I meant family. Okay...both.

4. Coffee

I should probably not even call it a favorite but more like a habit I need to break. I've noticed my water consumption go to about zilch and my coffee consumption go to about 5 cups per day. OOPS! New Year's Resolution to kinda just calm down a little but in the meantime, I'll share some of my favorite coffee shops in the city (not dang Starbucks) and I could probably do an entire post on this.

  • R&R (South Street Seaport)-They play 90s music, don't have tons of seating but it's never too crowded and their coffee is great! The staff is like OVERLY nice which makes the atmosphere that much better
  • Mud Coffee (East Village)-It's almost like a restaurant, and you can order food but it has the coffee bar and barista at the front so you can easily stop in for just a cup of coffee. I got the Americano and oh my goodness, it was to die for 
  • Gas Alley (SoHo)-This is literally just a drop in place with hardly any seating. They have a bolder flavor but with no aftertaste which means it's a really good roast!
  • Grounded (West Village)-Tons of seating and tons of workspace! Great place if you have work to do!
  • Ground Central (New Grand central)-Super cool atmosphere like a speak easy almost with couches and recliners in the back but always such a popular spot so unless you get there super early, you'll never find a spot 
  • 71 Irving (Union Square) - CUTEST. PLACE. EVER! I'm obsessed. They also don't have internet which is actually a really good thing so that you can just focus on what you are doing without distractions (unless of course you need internet). The coffee unfortunately wasn't my favorite, but it's a cute enough place to make up for a mediocre brew.
  • Think Coffee (Union Square)-Massive, popular, and no internet. I still really like the place and it's super easy to get to from Union Square and huge but I normally need internet and i'ts not as cute as 71 irving so I wouldn't choose it first!

5. Reading 

I was the nerd in elementary and middle school. I won principle of the day with AR points. When I got to late middle school and high school, I became really involved in traveling sports (soccer and competitive cheerleading) and didn't have time to read. Then, I went to college and became borderline obsessive over doing well for pharmacy that I would never allow myself to read for pleasure. If I read, it was studying. If I wasn't studying it was family/friends/fitness in that order. Now, I FINALLY have time to read and it's amazing. My most recent (like within the last month) have been: 

  • 1. Reason for God-Timothy Keller
    • Great book for all the questions that we may have about our faith and puts things into really cool perspective 
  • 2. Storyteller-Jodi Picoult 
    • I'm obsessed with all of her work but this was a really great story!
  • 3. These Girls 
    • Kind of a trash novel (ha) about 3 girls that live in NYC and share an apartment and their relationships and jobs! Fun to read with living in the city!
  • 3. Fellowship of the Ring-J.R. Tolkein
    • My husband is OBSESSED with this series and every book before and after and all the movies. I really like to connect with him on all levels and since this is his favorite, I want to know about it. I'm in the first one and I'm really enjoying it so YAY! :) 

I hope you all have had a wonderful day after Christmas, and that you are ready to jump into your 2015 goals! I'm so pumped for what's ahead! 

With love and favorites,

Katie

My Reason for Every Season

Since living in NYC, I have been in community constantly with others that foster my faith and I have to admit that the last 6 months have been so life changing. I've always been crazy about Jesus, but just learning more and more what that means to me day to day. 

This is not cliche. This is meant from my heart. The reason that we are all about to celebrate this time with our family away from everything is because of Jesus. Think about it. Like, truly stop and think about how the entire nation almost shuts down for one day to celebrate his birthday. 

How cool is He? I know no one celebrates my birthday that good? Haha! 

The Israelites had been waiting and waiting for hundreds of years, and Jesus' birth was the prophesy being fulfilled. Let's just talk about this story for a minute, and I just want you to truly come with me through this story versus "let's read out of luke at mawmaws christmas dinner type way" but truly live in the moment like you are reading the story for the first time as I just tell you some parts that are cool to me.

Joseph's wife became with child (Mary) and he did not believe her at first.  Think about if that were to happen now. They were even more conservative back then, so he was like "No girl, you are crazy and I know you slept with some other Roman soldier." Can't you see that conversation going down? However, the Bible is not clear about whether He decides to break their engagement because of what he believes to be unfaithfulness or just because he doesn't feel worthy to be the son of the Messiah but either way, an angel comes to Joseph (in a dream) and let's him know that she was conceived by the Holy Spirit. 

So, hold up. I just had a dream that my fiance is pregnant by the Holy Spirit. It's almost laughable to think how people would feel now-a-days. IT WAS THE SAME. 

Joseph was such a faithful man to God that he TRUSTED and so did Mary to be a part of this story. She was told early on about what would come, and she had to put full trust in God. In Matthew, it says that Joseph married her as a pregnant virgin. I'm just being real that in those times, that was HARD but he trusted Mary and he trusted God. Props, Joseph.

We all know how it goes down basically but they have the baby in a manger and more angels appear to the shepherds telling them of the good news. Tanner and I were discussing how crazy that must have been. Can you imagine what angels must look like? So beautiful but ghostly almost or maybe they are just ordinary men but either way, there was an entire host of them that began singing. If I was the shepherds, I would have had to make sure I wasn't having hallucinations.

The shepherds went to Bethlehem to see baby Jesus, and were just so excited that they started telling everyone about it. That's when ole King Herod heard about this king (from one of the wise men who had come to Jerusalem to find where baby Jesus was) and Herod wanted him to be found and killed because he couldn't have someone possibly taking over. It wasn't until then that the wise men went to see Jesus. Although all manger scenes and stories seem to portray the wise men in the stable, they actually didn't see Jesus until years later most likely when he was in a house in Bethlehem.

After the baby was given gifts (which is why we give gifts at Christmas) by the wise men, Joseph headed to Egypt to stay until King Herod died to protect Jesus. To put this into perspective, there were no cars. They had a baby, and traveled 200 miles by either foot or donkey. WUTTTT? Sometimes I picture baby Jesus like Benjamin Button, spitting truths all the way to Egypt, but let's be real, he was probably super fussy like every child and that was really hard.

I won't get too long winded as I want to stick to the birth of Jesus but lots more happens, and the entire reason that he comes as a baby is so that he can die for ME. Me. You. And me. 

All the Christmas music, I picture that as the angels singing when they heard the great news. 

All the presents, I picture the wise men coming with excitement to see Jesus. 

We are able to celebrate this because he died in our place. He knew his reason and purpose his entire journey on this Earth and I hope to continue into 2015 knowing mine. 

The Christmas season is all about fellowship, love and family. I think that all to often we start regarding this story almost like the movies or fictional characters and not actual history. 

Lastly, I read a book called "Reason for God" by Timothy Keller this year and it really put some things in the gospel into perspective for me. Many times that the Bible is written leaves room for questions, but he truly breaks down WHY you should believe what you believe, how to answer those questions, and why the gospels are true and how that makes sense. 

If you made it this far in the blog, I hope you go enjoy a Christmas Eve cookie. And I hope it at least makes you pause for a second and think about things just for a second longer. I know I probably never have before.

With love and Christmas season,

Katie

How to Not Fall Off During the Holidays

This is one of those topics that I feel that so many people struggle with. I know that my clients have, and I know that many of us do. How do we possibly stay in check during all these holiday parties? ....and cookies.....and grandmas cake .... and visiting family with no gym? 

I know it's hard, and I know that no one understands your dedication to your goals especially during the holidays. They will think you are silly and tell you that no one can be on a "diet" during the holidays when you just wanna explain to them that you are just trying your best not to gain 10 extra pounds to start the new year. I wrote a post last week about spending time with family and not worrying about diet and exercise. I totally believe in that, however I think there is a fine line. Like I say, there is no reason to get out of control. I just know that there is two opposite ends of the spectrum. 

Now, onto my tips: 

1. DON'T BE AFRAID TO SAY NO SOMETIMES. 

I know that we feel that if someone made something, we have to say yes. However, I think that everyone is nice enough to realize that if your Aunt Sue just made you homemade desserts then grandma should understand you aren't quite hungry for ham and green bean casserole. Just explain to them that you simply aren't hungry if you aren't. There is absolutely nothing wrong with that. 

2. MAKE SURE TO EXERCISE IN SOME WAY!

Even if you are just going for a walk with your mom, just try to move a little. It's not that you are trying to burn off all these crazy calories because that's impossible and futile, however you just want to not be a bump on a log for a week. 

3. EAT LOWER CARB/FAT THE REST OF THE DAY.

I'm not saying to deprive yourself so that you end up binging at your family events. But just maybe have some egg whites or protein shakes earlier in the day so that you have a lot more wiggle room to enjoy yourself. 

4. DON'T LET ONE CHRISTMAS DAY TURN INTO A WEEK LONG HIATUS.

There is no reason that if you "mess up" that you can't jump right back into your health. Don't let this one day allow you to slip into weeks of being crazy (there aren't THAT many parties) and then starting the New Year 10-20lbs heavier. 

5. FOCUS ON YOUR GOALS AHEAD 

Don't stress when you can't do your normal routine. Again, it's one week. The best part about it is that Christmas is followed by New Years which means extra super duper motivation to make 2015 the best. So instead of wallowing in your Christmas indulgence sorrows, write out goals of what you plan to accomplish in the New Year. 

6. DRINK LOTS OF WATER 

This is going to make you more full, so I actually drink less and just stop when I'm full. However, I think that it can help a lot of people who may struggle with overeating because if your belly is full on water, then it will almost make you feel sick to get crazy. 

7. PRACTICE SELF CONTROL & SELF AWARENESS.

I preach this a lot but the main goal that I want for everyone is realizing that before all of this macro talk began, people just listened to themselves. Think about children. They don't gorge. We condition ourselves to do this overstuffing thing. You were created with a little indicator that you are hungry so your little tummy rumbles and then you feed it and then you stop. When I was discovering all these things for myself, it was NOT easy and I'm not saying it is. You have to consciously think about it, but just make an effort to do just that! 

8. DON'T THINK THAT YOU CAN'T SUCCEED IN YOUR FITNESS GOALS. 

I feel I have gotten quite a few emails this week of those that believe that fitness just isn't for them and that this healthy lifestyle is just too hard. ITS THE HOLIDAYS! You can't base how your fitness life is gonna go during this time of year. It's unfortunately unrealistic. There are WAYYYY too many temptations that aren't usually there. So, don't be discouraged. The new year will be here soon!!

Lastly, I want to encourage everyone to commit to 2015 to building up your calories. I have never ever ever felt so at peace with the holidays as I do this year. I know that I'm not going to get off track at all because my body can handle it. My metabolism can handle it. I took care of myself this year and in return, my body is going to take care of me. So, let's commit together to getting through the holidays and starting fresh in 2015 with awesome new goals!!! 

With love and holidays,

Katie