Check out the amazing 6 week transformation Vanessa had using the Summer Shred program- down 8 lbs and 9 inches and her pictures speak for themselves, SO proud of this girl!
Here’s what she had to say about the program:
“So honestly when I signed up I wasn’t really sure if I could stick to a meal plan/recommendation for 6 weeks. I spend a ton of time in the gym and I love it but I was not holding up the nutrition end of the deal and I didn’t have much of a clue about where to start.
That being said, I definitely had some off days but I have learned so much about how to fuel my body properly and still very much enjoy what I eat. I am so happy with my results. My clothes fit better and I am starting to look leaner. Most importantly I feel so much better than before, my energy is consistent and the changes I see and feel motivate me to make the adjustments I have made over the last 6 weeks permanent.
Overall I enjoyed all of the aspects of the program and it fit perfectly in to my broke student budget. I will definitely consider doing another program in the future 🙂”
Don’t miss out on the fall program starting September 1st, sign up today!
I’m SO excited to share my experience at my first EVER power lifting meet over the weekend with you guys!
I literally found out about this meet less than a week in advance & didn’t prepare AT all (I seriously hadn’t deadlifted for an entire year until the Sunday before the meet- see my previous vlog to see my first attempts deadlifting after a year off!)
We looked up the national records and thought I had a shot, so hit the road and made it to Red Deer to compete in CPL Nationals where I won my weight class, best lifter, and set 3 new national records- while qualifying for WORLD CHAMPIONSHIPS!
Make sure to watch to find out what”s next? 😉 A new BIG GOAL!
#kydoespowerlifting
Thank you so much for all the good vibes and support this weekend- I can’t wait to get stronger and make you all PROUD! 😀
So last weekend we took a quick 24 hour getaway to the lake, but I wanted to make sure I balanced my physique and fitness goals while still feeling like I got to enjoy the full “lake experience!”
I actually came back from the lake LIGHTER than when I left- which I say not to put focus on the scale, but to prove that it’s totally possible to have your s’mores & eat them too, while still making progress- balance baby!
P.S. If you want to see a whole YouTube Vlog of my weekend at the lake click here!
Food
I wanted to make sure I got to enjoy some camping classics that brought back the nostalgia of camping and satisfied my cravings, for me this included:
-baked beans (who doesn’t love a can of beans over the fire?)
-fire roasted hot dogs (I wanted to cook all my meals on the fire!)
-s’mores (duh)
-bacon & eggs! (what’s camping without an amazing breakfast in the a.m?)
I know what you’re thinking- how do you eat all of the above & still have a “healthy” weekend away? It’s EASY! Stop taking an “all or none” approach- make adjustments where you can, & indulge where you can’t!
Beans
I searched high and low but couldn’t find any sugar-free baked beans (read the label, you will be shocked at the sugar content!)- so I made my own and I have to say, I think they were actually BETTER than the store bought options and my brother and boyfriend both agreed!
1 can cooked white beans
Sugar-free BBQ sauce of choice (I like “Guy’s” from lowcarbgrocery.com)
Sugar-free ketchup (I like the President’s Choice brand)
Brown sugar-twin
Vinegar
*really, the ketchup/sugar-twin/vinegar are optional and this is doable with JUST sugar-free BBQ sauce, but these extras allow you to tweak the flavor profile to your liking!*
Optional (but recommended): turkey bacon
Cook the turkey bacon until it’s crisp, add to a pot with drained white beans, smother in BBQ sauce, and reduce down. Add water/sauce continuously and keep stirring to avoid burning at the bottom- keep adjusting until you get the consistency of beans/thickness of sauce/flavor profile you like- it couldn’t be easier and the result was perfect!
Hot Dogs
If you’ve ever read the ingredient list on a hot dog (I don’t recommend it if you ever plan on eating them again)- it can be scary, but I really wanted to roast my own over the fire and have that camping feel, so I found some all natural chicken sausages from Wal-Mart that were the closest thing to being “100% clean” while still allowing me to roast them over the fire!
Ideally I would have made my own with lean chicken & spices, but time was of the essence 🙂
To save unwanted calories I used fat-free cheese slices and opted for no bun, & topped it with the sugar-free version of all the classic condiments: sugar-free relish, sugar-free ketchup, & yellow mustard!
It might seem like over kill, but why not save the added calories if you can?
S’Mores
I tried my best to make sugar-free marshmallows to roast (I do have a sugar-free marshmallow recipe that you can see here: https://kywellness.ca/2015/06/calorie-free-marshmallow/ but they need to be dried out to properly roast without falling off of your stick!
I also tried to find some good sugar-free graham wafer recipes, but it was a trade off between trying a new recipe and not being satisfied, or having a couple of the real thing and having it totally hit the spot- I opted for the later!
Where I DID save on unnecessary extras was with the chocolate. There are so many great sugar-free chocolate options and you will never know the difference- check Wal-Mart by the Pharmacy in the diabetic section and check Safeway in the chocolate section (Russell Stover) or make your own with cacao butter, coconut oil/butter, and cocoa powder with 0 calorie sweetener!
I had planned to have just 1 and even tracked it to fit my daily macros- not something I usually do as I follow a fairly structured meal plan by preference, but to minimize the potential for negatively impacting my physique and going overboard!
I decided #YOLO a bit and had 3, but on the second 2 ditched the top cracker and this cut the calories in half (obviously) and didn’t take away from it at all – still the same satisfying S’more taste!
Disclaimer:
I did my full cardio workout, an hour yoga class, an hour of paddle boarding, and some swimming this day so I was okay with going over my calorie intake slightly as I knew how much added activity I did in the day & I ate all of my meals on plan aside from the pre-planned healthy hot dog/baked bean supper!
Breakfast
For breakfast I planned whole eggs, turkey bacon, and my sugar-free chocolate pancakes- I packed sugar-free syrup & natural peanut butter and it was AMAZING. Fully satisfying and I felt like I was indulging, but everything was totally “on plan” and didn’t derail me for the entire day!
The chocolate pancake recipe is amazing as it feels like you’re getting a hearty carb-heavy pancake, but in reality it’s almost carb-free- this is a great breakfast option for a group as you can cater the quantities to each individuals dietary needs & appetite!
Cocoa Powder Pancakes
2 tbsp cocoa powder
1/4 cup egg whites
1/2 tsp baking powder
0 calorie sweetener to taste (I use Splenda)
Optional: sugar-free chocolate chips (I use Krisda)
It’s that simple- so low calorie and DELICIOUS!
Extras:
-with supper we had grilled shrimp & veggies which are both perfect for the BBQ and diet friendly
-for drinks we packed lots of water, Mio, sparkling diet waters, & tea!
-I made sure I had planned out the rest of my meals and packed accordingly so that I could still stay on track and didn’t end up hungry and more likely to over-indulge with the BBQ meals and S’mores- I even brought some sugar-free Jell-O along in case I had sweets cravings
Activity:
Part of what I love most about camping and spending time at the lake is it’s SO easy to get extra activity in without feeling like you’re working out!
I had planned to go to the lake on a “rest day” from lifting, but made sure to get my cardio and yoga in before I left so I felt good about having a bit more freedom in my diet later in the day.
Once we got to the lake it was gorgeous and we spent an hour paddle boarding before heading to the pool and the next morning we got up and went for a gorgeous hike before breakfast!
It took a little pre-planning, but it was SUCH a great day & I love that I felt like I was able to have the full lake experience, enjoy some of my favorites, all while balancing a few indulgences but without throwing off my progress!
I’m not saying this is the approach YOU should take in heading to the lake for the weekend, but I do hope that if you feel you can’t enjoy weekends away or time away from home while sticking to a structured program that this gives you ideas on how to give & take and find a balance that works for you!
Even if you don’t “have” to, why not make healthier decisions where you can like swapping out your regular chocolate for sugar-free, I promise you won’t know the difference and the small changes add up in the long run! <3
Words can’t express how proud I am of Jenna Laurendeau for absolutely ROCKING the stage at her first Canadian Bodybuilding Federation (CBBF) national show:
—
Re-post: “You would think that after 4 shows in 2 years, it would get easier. Unfortunately that was not the case this time around. After prepping for 19.5 weeks for provincials and taking a 6 week break before my 15 week Nationals prep, my body did not want to respond at all.
My coach, Kalli, did literally EVERYTHING she could to get me to stage without sacrificing my health and I am so grateful for that.
Even when away competing in her Pro shows, she was messaging me and asking how I was doing/feeling when she should have been focusing on herself. You are the reason I have transformed so much in the last year. I’m so thankful to have you as a coach & friend.”
—-
It can be a challenge to balance the role’s of coach & friend and I DEFINITELY cannot take credit for all of Jenna’s hard work, especially in the last week of her prep where she made amazing progress- her hard work speaks for itself and I’m so happy she was rewarded with a TOP SIX finish at the national level (not to mention in a VERY competitive class where the winner was awarded a pro card!)
Help me celebrate Vicki’s AMAZING 12 week progress- down 12 pounds and over TWENTY FIVE inches in just 12 weeks, wow.
(THIS ladies, is why we focus on more than just the scale!)
I could NOT be more proud of this woman <3
She has worked so hard to change her lifestyle and incorporate new and healthy habits into her day to day life, which is why I know these are going to be results that last a lifetime- & this is just the start!
If you’re ready to make a change in a healthier direction or just jump start your fitness again after the summer don’t forget to register for my 6 Week FIT FOR FALL program now!
Check out this busy Momma of 2’s progress from the 6 week Summer Shred program for some Friday motivation!
Mel lost 10 pounds and 5 inches in the 6 week program ALL from the comfort of her own home with home workouts & a macro-based approach with NO macro experience or knowledge prior to the program!
This program is meant to be suited for all schedules/experience levels/equipment availability, it’s meant to fit around your life, not the other way around!
Thank you SO much to all the amazing companies providing prizes for the participants- NOT just for physical transformation, but for most motivational, personal development, and more!
Another video update to what I’m up to post-contest, reverse diet, improvement season, and all things LIFE!
This weekend we took a quick 24 hour get away to the lake where I took a few extra steps to balance my physique and fitness goals with enjoying the full lake experience 🙂
This included LOTS of physical activity and some healthy camping classics, along with a S’more or two for good measure 😉
#balanceisbest
Make sure you check it out for some yummy camping ideas AND an exciting announcement hehe, surprise!
Whether you’re following a low-carb diet or not these are some great options to cut back on your calories & added sugar while adding more volume and variety to your meals!
Sharing as much as I can with you, the ups & downs of post-contest, tips, tricks, & more!
This weekend I pushed myself out of my comfort zone with a yoga class, stayed on diet with some amazingly delicious healthy recipes, & spent an arm and a leg on fitness gear/apparel at WINNERS 😀 & more!
Please subscribe to support my channel and don’t forget to share!
I have to share what this buff babe has been working on over the summer as I could not be more proud and I’m so happy with her progress! 😀
Let’s face it- it’s not always easy sticking to a structured nutrition & training program anytime of the year, but especially during the summer with so few summer months to take advantage of here in SK- BBQ weather, patio weather, ICE CREAM 😉 weather.
Despite all of the above temptations this client had serious fitness goals to conquer this summer and we made sure to find a BALANCE so that she could still enjoy a free meal on the weekend and take part in the social activities that come with the summer, all while still achieving her physique and fitness goals!
Down 10 LBS and over 13 inches in her 12 week customized program the dedication, planning, and preparation to make the program a part of her lifestyle paid of and I know these will be lasting results 😀
It’s so rewarding to have the opportunity to coach others in health and fitness, seeing the physical and mental progress as it unfolds and hearing positive client feedback is the ultimate compliment to me as a coach!
“Thanks again for everything and helping me get progress in such a short time compared to all the countless hours I’ve tried with gym trainers and fad diets.” -S.
For customized lifestyle or contest prep coaching see packages above!
The good news is you can have your chicken & waffles and eat them too!
ALL while sticking to your fitness goals!
[et_bloom_locked optin_id=optin_4]
I came up with this recipe based on what my breakfast had been during a COMPETITION PREP- so that just goes to show you that a little creativity…and a waffle iron, go a long way!
Seriously though, waffles, chicken, hot sauce, a runny egg-
what more could you possibly want?
Waffle Ingredients:
40 g oat bran or oat flour (make your own in a coffee grinder!)
1 whole large egg
2 tbsp sugar-free cashew or almond milk (or water)
1 tsp baking powder
cinnamon/vanilla/salt/0 calorie sweetener to taste
Method:
While your waffle iron is warming (if no waffle iron just make pancakes instead- or go to Wal-Mart and buy a waffle iron for $17!) combine all ingredients in a bowl
Lightly spray waffle iron with a non-stick spray or brush with coconut oil (I use the coconut oil spray)
Transfer batter to waffle iron and wait for magic to happen!
It’s seriously that simple!
This recipe makes 2 good sized waffles- but can be adjusted to fit almost any macronutrient/dietary needs depending on your goals!
Options:
-Egg free: substitute egg for a flax or chia seed “egg” or banana/pumpkin
-Fat-free: substitute whole egg for 2-3 tbsp egg whites- this will make your pancake a bit dry, but if you aren’t worried about the added carbs and/or dairy you can combat that by adding yogurt, cottage cheese, banana, pumpkin, or even apple sauce for added moisture (just don’t add the milk)
-Flavors: add cocoa powder, pumpkin spice, cayenne, whatever you like!
The Chicken:
It’s BBQ season, grill up some chicken for your weekly suppers and save a little bit of extra to use for your breakfast!
If you want it crunchy try “breading” it in some of the oatbran, oat flour, or almond meal for a healthy exterior (baked, not fried!)
The Sauce:
Top the chicken breast with your favorite hot sauce, a runny egg for a natural sauce, and finish it all of with your favorite no-sugar added syrup (I prefer Walden Farms pancake syrup) for the perfect sweet & savory combination!
Pro Tip: This makes an EPIC sandwich, get messy!
Don’t forget to tag me in your creations @ifbbprokyfit #kyfitcreations
I know it sounds crazy, but don’t knock it til you try it!
This is a great fat-free, low carb, high volume, sweet treat recipe that is completely diet-friendly no matter WHAT type of program you’re on.
Not to mention it’s so quick, so easy, and only requires 3 ingredients!
I love cauliflower because it is SO versatile and great savory or sweet.
This started off as a cauliflower puree meant as a mashed potato replacement, but I was feeling crazy so decided to go sweet instead and the result couldn’t have been better!
Steam cauliflower: if you’re using a whole cauliflower head chop into florets (the smaller they are the faster they cook), throw into a microwaveable dish with a splash of water and microwave until fork tender (you want it very soft and can’t really “over” do it, about 5 mins per 1/2 head) or if your grocery store carries “cauliettes” or “riced cauliflower” you can microwave these in the bag, OR purchase frozen cauliflower to microwave until soft
Blend cauliflower into puree- add to blender (I prefer my bullet sized blender for this, I find it gives the smoothest texture) with a bit of liquid, adjust liquid as needed based on quantity of puree you want- start with 1-2 tbsp and add as needed. For liquid you can use water, sugar-free almond or cashew milk (or coconut/higher fat milk if you choose), or even liquid egg whites (just make sure the cauliflower has cooled down first or you’ll have a scrambled mess)
Puree until smooth
Add cocoa powder- I use 2 tbsp for a 1/2 head pureed (the serving size pictured)
Add sweetener to taste and top with your favorites!
This is great warm or cold- you can add protein powder for a thicker more pudding like consistency, casein protein is a great addition as it creates a thicker texture- try adding a bit of casein or egg whites and microwaving for a “baked” pudding texture!
Simple, Satisfying, & Guilt-Free 🙂
Calories:
based on 1/2 head cauliflower (200 g) + 2 tbsp cocoa powder
71 calories (5 g net carb (14 c, 9 fiber), 6 g protein, 3 g fat) before toppings
For calorie free toppings add Walden Farms syrup & a pinch of salt!
