kyfitness 
I am SO excited to share some of the results from my 6 Week “Fit for Fall” group program!
Now that the Fall program is wrapping up I’m getting ready to kick off my 4 week “No Nonsense November” program to help get you ready for the holiday season!
Click here to register today- spots are limited and I think it’s my BEST program yet!
Holiday party season is soon approaching and I know post-Thanksgiving and Halloween it can be easy to say #YOLO and just keep indulging straight through to the New Year (THEN you’ll start a resolution, right?!)
But don’t wait- I want you to go into the holidays feeling happy, healthy, and confident so cue “No Nonsense November!” so I created a 4 week program to get you refreshed and ready for the holidays!
P.S. It just so happens there are 30 days in November and it takes 30 days to make a habit, so you will be set for a successful December! 🙂
$250 VALUE
Spots are limited in order to provide you with the best support possible- register now to save your spot!
With the upcoming SABBA show next weekend I want to make sure everyone is prepared for what comes AFTER the show- especially new competitors.
It’s so easy to get tunnel vision when the focus is on show day, but most people struggle with the post-show period more than they do on the way to the stage.
Click here to read my explanation on WHAT a reverse diet is, WHY you should do one & the benefits of having a plan, as well as the HOW to!
If your coach doesn’t have a plan in place for you it’s important you prepare yourself, it’s worth it, I promise!
With all of the Thanksgiving left overs I thought it would be perfect timing to share this recipe!
I had been craving chicken noodle soup ALL week since it started snowing and finally took a few minutes (seriously, it really only takes a few minutes) to make some with the left over turkey my Mom sent home from Thanksgiving dinner yesterday (thanks, Mom!)
The recipe couldn’t be easier and I make it in a way that makes it easy to “track your macros,” and add more or less protein, carbs, etc. as you prefer so it’s perfect for any “diet!”
Ingredients:
Method:
I was SO satisfied with this soup and it totally hit the spot, the tofu noodles were the perfect stand in for a normal noodle and I didn’t even notice the difference!
I served mine with an open face toasted ham & fat-free grilled sandwich on a homemade low-carb spinach flatbread (you’ll have to wait for my cook book for that recipe!) and topped my soup with a few Chicharonnes (pork rinds) in place of crackers- it was the perfect combo for a cold-day and a great way to use up some turkey left overs!
Macros per serving: (based on 1 cup of chicken broth, 2 oz of chicken breast, 1/2 package of Shiritaki noodles, and not including vegetables)
19 g protein
2 g net carbohydrate
2 g fat
Total: 102 calories
ENJOY!
Don’t forget to tag me in your creations, @ifbbprokyfit #kyfitcreations #kycooks
One of the best ways to stick to a “diet” (I hate that word) or structured meal plan is not to restrict yourself from foods you’re craving and feel like you’re missing out on your favorites.
The good news is you don’t have to, there is ALWAYS a lower-calorie, higher nutrient, healthy alternative to your favorites- pasta included!
Last night I was so craving a carb heavy, stick to your ribs, warm you up type of meal after coming home from the gym in the SNOW and this huge bowl of physique-friendly pasta with meat sauce totally did the trick for only 250 calories, 39 grams of protein, 8 net carb, and 4 grams of fat (not including veggies, I don’t count those!) and it TOTALLY hit the spot!
Ingredients:
-1 bag Shiritaki noodles (a low-carb tofu noodle available at most grocery stores now, find them in the cold section near the veggies bagged in water- the trick is to drain them and rinse them well, dry them well with a paper towel, and microwave them for 1-2 minutes to remove the natural flavor of them before adding to your dish!)
-cook ground chicken breast (I used 3 oz)
-1/3 cup crushed tomatoes (I added Italian seasoning to make my own sauce)
-veggies of your choice (I used mushroom and onion)
-cheese of your choice (I used a fat-free Kraft slice and reduced fat shaker parm)
-spices: salt, pepper, garlic, Molly McButter
Layer your drained, rinsed, dried, and warmed noodles in the bottom of the bowl, toss with garlic powder, salt, and Molly McButter or butter spray (optional, but recommended), cook veggies until soft and add tomato sauce/spices, mix in your cooked chicken (or protein of your choice), top with cheese, and that’s it!
This took me probably 7 minutes to throw together, it couldn’t be easier!
This “recipe” is so versatile!
Swap the low carb noodles for brown rice pasta, spaghetti squash, or zucchini noodles, swap the chicken for a protein of your choice, and get creative with your veggies, spices, & cheese!
If you’re not consuming dairy but want that “cheese” flavor try using nutritional yeast instead!
Who doesn’t love a list of favorites?
Favorite lists should be a part of my favorite list!
Here are some of my current FALL FAVORITES:
WHAT I’M READING
As my “New Years resolution” I decided to read one business/professional/personal development book and one guilty-pleasure type book each month, so far I’m on track!
(pats self on back for ACTUALLY following through with a NY resolution, holla!)
Business: Keto Clarity by Jimmy Moore and Eric Westman
If you know me you know I like to eat a low carb diet and I’m ALWAYS trying to better educate myself for my clients. If you’re interested in low carb/keto/the diet of the future it’s a great easy read!
Pleasure: Brain on Fire My Month of Madness by Susannah Cahalan
You might not know that before fitness my first passion was (and still is) psychology. I have a psych degree and am always interested in mental health so I was drawn to this first person expression of a young woman’s battle with a disease that over took her personality and ability to function for weeks, over coming it, and beating the odds. Soon to be made into a movie which I can’t wait to see!
WHO I’M FOLLOWING
Instagram: @arianashayfit
Obsessed with Ariana’s recipes and food posts. Simple, delicious, and HEALTHY meal ideas and she’s local so she has my heart! Also, she makes her food pics look 100x better than mine ever do #thestruggle
YouTube: Meg Squats
Bad ass powerlifter, New Yorker, and woman extraordinaire. She is GOALS! One day I will deadlift as much as her. Also, she’s hilarious!
WHAT I’M EATING
Current favorites include:
Sweet: Fit Joy Chocolate Peanut Butter Protein Bar
If you haven’t tried this you’re missing out. The taste and texture is JUST like a Eat-More bar!
(If you’re in Saskatoon you can get them at Herc’s, if you’re a client of mine you get 10% off!)
Savory: Grimm’s Bavarian Smokies (Original)
I found these at Safeway after having a KILLER sausage at the baseball game in San Diego, all I wanted was a smokie with peppers, onions, and lots of mustard!
This brand is very minimally processed (as minimal as possible, it’s still a smokie!) with no added sugar, YES!
It’s the perfect add in to a low carb diet and topped with sauteed mushrooms, onions, peppers, and fat-free cheese you won’t miss the carbs (I’ve eaten this for supper every day this week!)
PRODUCTS I’M LOVING
With powerlifting being my focus right now I am living through my Strong Sleeves knee sleeves (squats) and Power Wraps (bench and deadlifts)
Even if you’re not powerlifting, but doing regular squats I HIGHLY recommend these knee sleeves, they are more than worth the investment and now I can squat pain free! (also, they come in pink, bonus!)
What are some of your fall favorites?!
I know I didn’t even put anything pumpkin on my list- do I even fall?!
I am ALL about practicing balance in your life, especially when it comes to food and fitness.
I know as a competitor there have been times where I can fully enjoy the “real deal” holiday meal, but also times where I was on a very restricted nutritional plan and couldn’t have any “extras.”
I’m going to write these recipes as if you’re on a completely restricted diet, just to show how easy it can be to make simple and delicious swaps for your favorite Thanksgiving comfort foods, BUT I encourage you to make adjustments and swaps here and there depending on your goals!
It always surprises me when people opt for the full-fat, full-sugar extra everything version of a dish when there are some low calorie swaps that you totally wouldn’t notice the difference, why not save the calories where you can’t miss them and save the real deal dish for the ones you can’t fake?!
First things first:
Well, this part’s easy- a turkeys a turkey and really shouldn’t be something that’s worried about as it’s an amazing lean source of protein. But, if you’re watching your intake you might try opting for brining and baking your turkey v.s. covering it in butter and oil and potentially deep-frying it (p.s. have you ever had deep-fried turkey? It’s dry and not worth it!)
Add LOTS of flavor with fresh lemon and herbs, remove the skin to cut back on the fat, & opt for white meat v.s. brown if you want to lower your fat intake. If you find white meat is too dry and end up covering it in gravy or sauce then opt for the dark meat and enjoy that instead.
Fill up on lots of turkey before heading for your sides- this will help control your appetite and slow you down!
You have a couple of options here- if you want the REAL potato deal cut the calories by using fat-free cream cheese and/or sour cream and Molly McButter instead of full fat cream/cream cheese and I swear you won’t miss it. Whip the mashed potatoes with beaters and you will get the same creamy dreamy potatoes you love.
BUT if you want a real diet-friendly version click here for my recipe for cauliflower mash– I love this as a low carb, dairy-free option and you can play around with it, try adding sweet potatoes or parsnips for a different spin on it!
This one is so easy. PLEASE do me a favor and don’t buy canned cranberry sauce, it’s loaded with sugar that you WON’T miss. I don’t care if you’re “on a diet” or not, it’s totally not necessary, especially when making your own is so easy!
Ingredients:
1 bag fresh or frozen cranberries
Splenda (or 0 calorie sweetener of your choice)
Salt
Lemon juice
Optional: cinnamon, orange zest, etc.
Method:
Throw the cranberries into a sauce pan (if using fresh add a few tbsp of water), cook until soft if from frozen or until they burst if fresh. Add 0 calorie sweetener of your choice, lemon juice, & seasoning to taste. The sauce will naturally thicken- it’s done when it’s as thick as you like it (if you over-reduce it add more water), I like to mash mine with a fork as I cook it so it’s got pieces of cranberries through out. Make sure you keep stirring as it cooks so the bottom doesn’t burn!
Okay, so this is less of an “official recipe” and more of a list of ideas of how you can make your pie fit your diet
First of all, make sure you’re buying 100% pumpkin PUREE, not pumpkin pie filling!
The Crust:
Here’s where you can save a tonne of extra calories and carbs that you won’t miss.
Instead of opting for a classic pie crust try using a combination of your favorite almonds, coconut, coconut flour, coconut oil, and almond butter. My favorite is ground almonds (grind your own or purchase almond four) with coconut oil, salt, and Splenda- so simple and it actually enhances the flavor of the pie more than a traditional crust in my opinion!
It’s definitely more of a “crumble” type crust v.s. your traditional pie crust, but it will satisfy your crust cravings for sure.
Use just enough oil to make the almond flour like a wet sand, sweeten to your preference, and pack down in the bottom of your pie pan, PACK it, this will help hold it together more. If you want a more traditional crust texture I recommend adding coconut flour, this will help give it a bit more structure v.s. the almond flour only option- play with the quantities of oil and add a bit of your favorite dairy-free milk (I prefer cashew) if you use coconut flour. Bake until golden!
The Filling:
Traditional: For a totally “clean” filling sub your sugar for Splenda (it measures cup for cup like sugar so you can make this work with any traditional pumpkin pie recipe, why not save the sugar?!), swap your dairy milk for cashew milk, and you’ve already cut the calories in half.
Many traditional pumpkin pie recipes only require pumpkin puree, eggs, milk, and sugar, so this is an easy swap. If you’re REALLY watching your nutrition you can make a flavor packed filling with just pumpkin, Splenda, and pumpkin pie spice (or a combination of cinnamon, cloves, and nutmeg) so you get all the pumpkin pie flavors without the calories!
Cheese Cake: I love a pumpkin pie cheesecake, especially because it’s so easy to make a diet-friendly version!
I recommend playing around with the quantities based on what texture you like, but you can make a KILLER pumpkin cheese cake with a combination of: fat-free cream cheese, fat-free Greek yogurt, pumpkin puree, 0 calorie sweetener, and pumpkin pie spice!
Beat it all together, cover your crust with the filling, and chill until it’s time to serve.
SO simple and if you serve it on top of the almond flour crust, drool!
Another option is to serve it as a “trifle” or deconstructed-type cheesecake by making the almond flour/coconut oil combo into more of a crumble and sprinkling it on top of individual dishes of the pumpkin cheesecake filling!
That’s what I did here and topped with with sugar-free caramel syrup!
Another great option to lighten things up and that couldn’t be easier is to combine pumpkin puree and light cool-whip.
If you can find sugar-free, I obviously recommend that. Mix them together and serve like a trifle or as a “dip” with fruit!
Whipped Cream
Here you have options:
Because everyone has their own favorite family side dishes, I will recommend my easy calorie cutting swaps for ingredients on the most common dishes I can think of and the ones that are classics in my house!
Stuffing
Add MORE vegetables and use Ezekiel bread instead of your regular bread- this will bulk it up and give you great texture.
I’ll be honest, stuffing is one of those ones where it’s hard to fake it, I recommend either avoiding it if it’s not something that fits into your plan, or having a small amount to satisfy your craving (remember, you filled up on turkey anyways!)
Sweet Potato Casserole
The marshmallows on this one are tough to replace. But you CAN buy sugar-free marshmallows if you plan in advance (I purchase mine at Hygeia Health Market in Saskatoon, but just google sugar-free marshmallows wherever you are!)- the thing you CAN save on is all the added sugar in the potato puree itself. Use 0 calorie sugar and brown Sugar Twin to replicate the flavors!
Green Bean Casserole
Use oat flour to thicken your sauce, opt for the low fat dairy instead, and replace the fried onions with toasted almonds!
Roasted Veggies
Here’s where you can FULLY enjoy and won’t miss the swap, my favorite “healthy” but you’d never know it, veggie!
Roasted Brussels Sprouts with BACON (turkey bacon that is, but still, bacon!)
-In a frying pan cook turkey bacon until crisp
-While cooking the bacon half Brussels sprouts, spray with coconut oil cooking spray, salt & pepper
-Roast sprouts until brown and golden, top with crumbled up crisped turkey bacon and enjoy!
Gravy
Opt for an “aux jus” instead of a gravy to save on the calories (flour/butter/cornstarch, etc) used to thicken a gravy!
I hope some of these tips/tricks/recipes/swaps help you go into the holidays confident and ready to rock.
Like I said, it’s all about balance, maybe you have the REAL DEAL pumpkin pie, but opt for just protein and veg with your main meal and avoid the stuffing and buns (we know what white bread tastes like anyways, it’s nothing special!)
Make sure you focus on the SOCIAL aspect of the holiday, that’s what it’s all about.
Food doesn’t need to be the focus!
“Should I workout on the holiday?”
Depending on your goals, you might want to take a full day off to enjoy the holiday fully and if you can DO!
Holidays and special events are the days where I think it’s important to embrace the experience, but I know for myself and for others I often feel better mentally and physically getting a workout in on the holiday, even if I don’t “have” to.
If you ARE planning on working out, here are some tips:
1) Check the Gym Holiday Hours!
Many gyms close or have shortened hours on the holiday so check in advance so you can plan accordingly.
If you’re traveling look into different gyms in advance and see if you can do a trial or day pass to save some $
“What if I don’t have access to a gym?”
2) Take Some Easy Workout Props With You
-skipping rope
-foam roller
-resistance bands
These can fit into any carry on, luggage, etc. easy!
If I’m driving I might even throw in a medicine ball, kettle bell, or light pair of dumbbells!
3) Use your BODY!
First of all, Thanksgiving is an awesome time to just get outside and be ACTIVE.
Maybe instead of your regular workout you just get out for a family fall walk, a jog, or football!
Encourage your family and friends to take part so you can secretly get a workout in but don’t have to miss out on social time.
If you want to get your workout in but don’t have access to a gym don’t stress, you can do a TONNE with just your body or a small amount of equipment, here are ideas for both:
Shoulders- lateral raises, front raises, rear delt flyes, standing/seated press
Arms- bicep curls (traditional grip or hammer grip, seated or standing), tricep kick backs, overhead tricep extensions
Chest– flyes, presses (try wrapping your band around a tree outside for these!)
Back- rows (again, a tree or light post is a great counter weight for these)
Legs and Booty- kick backs with band, squats to shoulder press
Body Weight:
Shoulders– dive push ups
Arms- inverted pull ups with a narrow underhand grip (find something to hold onto like a low bar, sturdy table, etc.) for biceps, narrow grip push-ups for triceps, body weight tricep dips (use a chair or bench)
Chest- traditional push ups (try different variations like standing and against a wall, with your feet up on a bench, etc!)
Back– perfect timing to practice your pull ups, OR more inverted pull ups, but with overhand wide grip this time
Legs and Booty– the easiest to work with just your body weight: lunges, jump lunges, squats, jump squats!
Plyo & Cardio:
Burpees, sprints, jump squats, star jumps, jump lunges, mountain climbers, you name it, there’s no excuse not to get your cardio in. Find a great spot to run or a set of stairs, even a stadium and get outside!
“Can I take a rest day and still eat the holiday dinner?”
Depending on your goals you may be on a very structured plan in which case I recommended planning in advance and adjusting your training schedule if the gym isn’t open, but most people can be flexible
(remember, 1 day isn’t going to dramatically effect your progress!)
If you’re doing a “diet-friendly” meal, then I think you will feel fine taking a day off to enjoy, but if you’re planning on fully indulging, you might feel best to get a good workout in before the meal and that way you can use those extra calories as recovery fuel 😉
“Should I be doing extra tomorrow to make up for it?”
NO!
This creates bad habits in my opinion- I don’t want anyone over eating and then attempting to compensate the next day.
Be moderate with your meal and you shouldn’t feel the urge to do this and stay away from the scale for a few days.
It’s likely if you’re used to a structured diet and have a “free” meal that you will hold water for a day or two afterwards, so don’t stress.
Get back on your nutrition and training schedule, drink lots of water, and get a good strong workout in the next day to use those calories!
“I over did it, did I just ruin all of my progress?!”
NO!
Relax. If this is a question you’re asking yourself then you may have over done it in terms of eating, so use it as a learning experience.
If you’re reading this before the holiday I hope it helps you to go in with a level mind and the ability to practice moderation.
If you DID over-indulge, use it as a learning experience and remind yourself of how you felt mentally and physically afterwards so that in the future you can improve on your moderation practices!
Just like you didn’t lose all of your weight/build all of your muscle/etc. in a day, you can’t undo it in a day, BUT this doesn’t mean it’s a free for all. Respect your body and what you’re putting into it.
It’s all about BALANCE. Enjoy the day, don’t over think it, and focus on friends & family!
Anyone who knows me knows I LOVE experimenting with different diet methods and implementing different theories within my own nutrition so I can report back and have a better understanding of these techniques when implementing them with my clients.
Recently I’ve been practicing intermittent fasting (for me this means fasting for a 12-14 hour period) and eating a fat-focused diet (i.e. high fat, low carb) and experimenting with lots of new recipes focused on these macros.
Yesterday I “broke the fast” at around 3:30 p.m., but I’m a sucker for breakfast no matter what time it is, so I still start the day with a breakfast type meal, no matter what time it is!
This week I’m trying to achieve true ketosis and have bumped my fats WAY up and brought my protein WAY down (normally I eat over 200 grams of protein a day and around 75 g of fat, yesterday I brought my protein down to around 120 g and my fats up OVER 120 g!) so this means getting more fats in with each meal.
The best part about this, fat = flavor and this omelet did NOT disappoint (it’s already on the menu again for today!)
Greek Style Omelet
Ingredients:
Method:
For the quantities I used (3 whole eggs, 1/2 tbsp coconut oil, 11 grams of feta, and 3 olives- NOT including veggies) the macronutrient break down is: 32 f, 24 p, 1 c for a total of 388 QUALITY calories
One of the things I love about omelets is that they are so easy to customize to fit your nutrient goals.
You could easily add chicken or beef to this, more eggs, or egg whites to increase the protein, decrease the amount of oil used or sub some or all of the eggs for egg whites to decrease the fat, or serve it with a starch or fruit if you prefer carbs.
I encourage you to try starting your day WITHOUT carbs and with a high-fat meal instead to see how you feel-in my experience I feel so much better eating this way, my energy is sustained throughout the day and I’m satiated all morning!
Don’t forget to tag me in your creations!
IG: @ifbbprokyfit
Facebook: KY Fitness and Nutrition Consulting
I don’t care if it’s fall and the weather is changing, I still LOVE ice cream and could eat it every single day (and I do!)
My current “ice cream” hack is made possible by the use of the Amino Energy coffee/tea flavor line which I LOVE!
With 100 mg of caffeine in 2 scoops I use this to replace a coffee in my day and benefit from a little pick me up along with a delicious and low-calorie way to curb my sweet tooth 🙂
My favorite flavor is the chai latte, but if that’s not your jam you can try the mocha and caramel flavors too!
It’s SO creamy, so tasty, and has next to no calories- sometimes I even have it twice (ok maybe even 3) x a day!
Ingredients:
Method: (the order makes a difference!)
Toppings:
Obviously you can get as creative as you like and depending on how low/high you want the calories to be adjust accordingly.
I like this to be almost a “freebie” and not add many calories to my day, so I usually top it with a sprinkle of brown sugar-twin, sugar-free syrup, and a few cacao nibs (pictured here)
Some of my other favorites are: almond or peanut butter, nuts, crumbled rice cakes or puffed rice cereal, and sugar-free chocolate chips!
Try it out and let me know what you think
It’s a favorite of mine FOR sure!
Don’t forget to tag me in your creations @ifbbprokyfit
Remember if you’re a KY Fitness client you get 10% off at Herc’s Nutrition where you can get all ingredients needed for this recipe!
Another weekend another VLOG!
I’m so excited for what’s to come in these next 10 weeks.
Today marks my OFFICIAL day 1 of powerlifting prep (EEK! now it’s in the internet universe there’s no going back!)
I put together my own meet prep/peak to keep my numbers on track over the next 10 weeks with the goal of an 805 lb total!
If you want to follow along you can use the same program, just put your personal numbers into the highlighted yellow columns with your current 1RM (1 rep max) and your goals for weekly increases (i.e. I used my goal totals for each lift and divided them by 10 weeks to see what I realistically need to add on each week in order to be on track to reach my goals- clearly there’s a limit to this and it has to be realistic for you, but I think these are realistic goals for me in all 3 lifts!)
DISCLAIMER: I am NOT a powerlifting coach- I put this program together based on a combination of different powerlifting programs as well as a bodybuilding split. Although my priority for the next 10 weeks will be PL, I want to ensure my physique is still a focus as well, so will be including more accessory work than some PL programs might recommend.
If/when I plateau on 5 x 5s (OR around the 1/2 way mark) I expect to switch to 3x5s during the week and to doing only 3/2/1 on the Saturday, vs. 5/4/3/2/1 (click the link below to open the document and you will see what I’m talking about!)
Of course this is just a TEMPLATE and I will be listening to my body very closely and adjusting as necessary, but I will make sure I keep you updated with any changes I make to my programming along the way!
As far as NUTRITION goes, I included my current #s only for your information, NOT for you to follow- these are not recommendations for anyone but myself, but I know many are interested so I wanted to share.
Ideally in this type of program I would be in a calorie surplus, but with only 10 weeks to the platform I am balancing making improvements in my lifts with maintaining my weight class for the meet so I am trying to maintain my current weight.
See the template below and don’t forget to watch the vlog for new recipes, a full back workout, & more!
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