Dear Diary,

We all know that losing weight is tough work BUT I bet you didn't know that people who keep a food diary lose 2 times more than those trying to do it on their own? Yep it's true! I keep a food diary but more recently switched to a virtual diary on my iPhone called "My fitness Pal". It's a great way to log your calories, know what your eating, and even follow your friends to have that extra accountability. So get to logging and watch those pounds shed this year!
Love always,
Keli K.

How to make 2013 your GREATEST year ever!

I always love the new year. A fresh start mixed with the anxiety of the unknown makes January one of my favorite months. For those of you who know me well, you know I have big dreams, big resolutions, and goals that to most seem impossible. This goes beyond fitting into your skinny jeans or making your ex kick himself, this goes into how you can be the BEST YOU this year. So here is how I think YOU can make 2013 a success with any goal:
1) TAKE ACTION
The first step toward any goal is movement. Only you can make the difference in your own life and it starts by taking the first step. I am a planner and an analyzer so I spend too much time thinking and planning instead of doing. Why? Because each of us is afraid of failure but you can't fail unless you try. Ask yourself what is the worst thing that could happen? Most the time the journey you gain along the way to a goal is much more than any failure you can endure.
2)DREAM BIG
I spent too much of my young life saying, “Why me? Who am I to do x, y, z?” and not only did it get me nowhere, it continued to subtly affirmed that I had nothing to offer. Every single person has unique expertise, experiences and knowledge that make them 100% unique in the world. Every single person has something to contribute. Every single person can teach something. So, instead ask “Why NOT you?” And then simply try and see what happens.
3)KEEP LEARNING
If you have a goal you've set for 2013 than you need to do research to learn everything there is to accomplish that goal. Is it running a 5k or becoming Miss America you can never be overly educated on what you are trying to accomplish.
 4) LAUGH
I spend much of my day laughing because I plan on it. I record The Ellen Show everyday because I know it will make me laugh or I text one of my best friends because it puts a smile on my face. Laughing can lower blood pressure, relax muscles in the entire body, reduce stress hormones, burns calories, and improves alertness as well as memory.  
5)SERVE OTHERS
We all want to be successful and have dreams but sometimes we need others to help us along the way. Each of us has something to bring to the table and I know I would not be the person I am or have the success I do without others who have helped me along the way. Nothing is more important than people. OK that's my list to help us all have a great 2013! Love always, Keli K. "Believe you can and you WILL"

5 Tips to Make YOUR Early Morning Workout

Many people do their workout first thing in the morning but why? IS there a point or can we just hit snooze and move on with our lives? The truth of the matter is yes there is a point, when we just wake up it has often times been several hours since we have eaten so your body is in a fasted state. Therefore, when you wake up and hit the gym you are not simply burning the food you just consumed but rather the FAT you are trying to burn. So we burn more fat in the mornings! Now that we have that settled if your like me than you would much rather sleep in and hit snooze well here are my top 5 tips to getting out of bed! 

1. Decided the night before. You make the choice before bed to determine if you will or will not get up in the morning. If you start to make not going not an option then you will be up and ready to start making this lifestyle a habit. 

2. Have your clothes laid out with your shoes and sock sitting right by them. This saves time and brain energy. 

3. Put your alarm on an annoyingly loud tone and across the room this will get you out of bed and moving. 

4. Drink a big glass of ice water to help wake you up. 

5. Have it planned as to what you will eat when you get home. This allows you to think "if I hit the gym then I can come back and eat _________". Obviously make it a healthy choice.

 I

ts really that simple! So make your plan, be prepared, and set that alarm clock for the body you have always dreamt of! 

Love always 

Keli K. 

"What appears to be a sacrifice today will prove instead to be the greatest investment you will ever make"

Dinosaur Poop Cookies

Ok so the name of these cookies needs work but Alex Martin named them so what else do you expect!  These Low Carb high protein all natural cookies are perfect for those clean eaters with a sweet tooth! 

Two of these cookies is a serving. They are so yummy and you can add PB2 for some peanut flavor, almonds for some good fats or even unsweetened coconut to make it more of a protein bar. Super yummy! 

Preheat oven 350 degrees F
Spray 2 cookie sheets with zero-cal cooking spray (I use coconut oil spray)

Ingredients:

• 2 cups almond flour
• 1/2 cup coconut flour
• 3 scoops chocolate whey protein (I like Jay Robb’s brand)
• 1/2 cup oats
• 1/2 cup xylitol sweetener, granules (or can sub in stevia)
• 1 tsp baking soda
• 1 tsp baking powder
• 2 tbs unsweetened coco powder 
• 1 tbs cinnamon (I love cinnamon so the more the better!)
• 1/2 tsp salt
• 1 cup liquid egg whites
• 3/4 cup water
• 1/2 cup Enjoy Life Chocolate chips (or dark chocolate chips)

Combine all ingredients except chocolate chips in one large mixing bowl. Use a fork or wooden spoon to mix well, until all dry ingredients are moisturized. Should leave a thick texture, definitely not pourable. Fold in 1/2 cup dark chocolate chips.

Spoon onto baking sheets in 1-inch balls. Bake for 16 minutes on 350. Remove from sheets and let cool for 5 minutes before serving.

Makes 36 cookies (18 servings).

Nutrition per serving:
80 cals
5g fat (1g sat)
6g CHO (2.5g fiber)
6g protein

Quest Bars

For me any time I can find something that is "clean" eating on the go I have to check it out! I have been getting some emails asking about protein bars and which one I recommend... my all time favorite protein bar has got to be Quest bar. They have only 4 net carbs ,18 grams of fiber and 20 grams of protein. These bars are 100% natural and come in 11 different flavors (lemon, peanut butter, and cinnamon are my 3 favs). Since Quest Bars are so high in protein and fiber it will make you feel fuller longer and give you sustained energy. So enjoy your on the go treat and keep on eating clean! 

Keli K. 

If you say you can you will and if you say you can you wont.

Who's going with me to Cereal Rehab?

Did you know that wheat, dairy, and sugar have been shown to be the three most addicting foods on the planet? Which is basically the foundation of the American diet. If you are worried about the food choices you are making OR better yet the choices your children are making take a minute to think on this, Froot Loops alone have made 162 million dollars so far in 2012. We have a serious addiction here people but why wouldn't? Wheat covered in sugar goes into a bowl and then we pour dairy on top of it... Watch out Justin Timberlake and Jennifer Hudson there is a new Triple threat in town! A Yale study shows that when these 3 things are combined it triggers pathways in the brain similar to those of cocaine or heroine. Wheat, dairy and sugar have been shown to be MORE addictive than pharmaceutical drugs... Seriously? Who knew Captain Crunch was basically a drug dealer...? So this is major problem since cereal is the #1 breakfast among children. We have the opportunity to set up a whole new generation of healthy eaters but we are letting instant gratification (the convince of cereal) dictate our decisions on breakfast instead of being future focused. So why are these 3 areas so devilish... lets break it on down a bit more...

Wheat- has gluten which has been shown to alter the brains chemistry and store fat

Dairy- first of all humans are the ONLY species on the planet that drink the milk of another animal. Much research has shown that dairy has been linked to type 1 & 2 diabetes, heart disease, obesity, autism, auto-immune disorders, cancers and even schizophrenia. Check out the book Devil in Milk or watch the Documentary on Netflix Forks Over Knives for more information on Dairy products

Sugar- Do I need to even say anything else? In 1822 the average american ate 6.7 pounds of sugar a year in 2012 the average American eats 156 pounds per year!!! AHHHH we have a problem...

 I understand that some of you may be reading this and thinking but I like those 3 things and the truth is we all do. It is addicting but we can lower our intake. It is really hard to kick out all three at one time but either make a pledge to yourself to eat less of them all together or try just kicking out one to see what happens to your health! If you're needing some good breakfast recipes checkout some of my older posts... you can premake all these items so that you and your family are good to go for the week! 

Love always, 

Keli K. 

And now this is the part where you find out how much you are truly capable of. <3

A big WHY?

Weight lose has so many factors calories,carbs, starch, fat, cardio, water, sodium, weight training the list could go for days. So many of us sit around and beat ourselves up with the how? How will I lose the weight? How can I burn calories? How can I be happy and diet? How come my jeans still don't fit? Blah blah blah but stop and ask yourself today why? Why do you want to lose weight? Many would say for health reasons but most the time that's not really true for the majority of people. Let me tell you some real whys that I've heard: why? To finally wear that dress, to make my ex hate that he left, to have something to be proud of, to be smaller than my sister, to wear a swimsuit confidently, to get my family to respect me, so I'm not the fat girl, so I can finally get a date, so I can run in a Marathon... The list goes on and on but ultimately get truly honest with yourself about YOUR Why and the how will take care of itself!
Love always,
Keli K.
Delight yourself in the Lord and He will give you the desires of your heart.