So if you’ve been following my social media recently you know I’m obsessed with “zoats” (zucchini oatmeal- see recipe on this page if you haven’t tried it, you need to!), but today I mixed it up and turned my zoats into a pancake!
The result was DELICIOUS and I can’t wait to make it again!
Ingredients:
1/2 cup oatmeal (dry measure)
1/2 cup liquid egg whites
100 g grated zucchini
Optional: vanilla, cinnamon, nutmeg, sweetener, salt
To Make:
Grate zucchini with cheese grater, squeeze water out with your hands for 100 g total
Mix drained zucchini with dry oatmeal and egg whites, mix in spices and flavorings of your choice
Cook in a non-stick pan, make sure there are no holes so you get a nice even flip!
Variations:
These would be so great as a savory option as well! Swap out your sweetener for spices and herbs and enjoy as a flat bread or pita wrap for your protein or as a “bun” for your protein source. Definitely recommend!
For sweet add ins try coconut, peanut flour, blueberries, sugar-free chocolate chips, or nuts
Calories:
This recipe makes 1 large pancake and yields a total of 227 calories (30 g carbs, 3 g fat, 20 g protein) with only 16 calories coming from the grated zucchini. I top mine with SF syrup for a 0 calorie topping!
I love egg whites as a protein source, especially during contest prep because they are quick and versatile!
From sweet to savory I love them both, but my sweet tooth almost always wins so this is one of my favorites and definitely a “don’t knock it til you try it” kind of recipe. I know it sounds weird, sweet egg whites? Just trust me.
Ingredients:
Egg whites (I prefer the liquid egg whites so I don’t waste the yolk)
Cinnamon
Vanilla
0 calorie sweetener (I use Splenda)
0 calorie pancake syrup (I use Walden Farms)
Optional: nutmeg, clove, salt
To Make:
Add egg whites, vanilla, cinnamon, and sweetener to a non-stick pan
Cook to your liking, omelet style or scrambled
Top with 0 calorie syrup and if you love salty sweet, a pinch of salt (I prefer Himalayan!)
Variations:
You can definitely get creative with flavor extracts and 0 calorie toppings for this! I LOVE topping mine with natural almond or peanut butter if I have fat’s in my diet, it gets all melty and delicious, definitely recommend. Powdered peanut butter (peanut flour) is another great add on, as well as Walden Farms strawberry spread for “PB&J” and, a few sugar-free chocolate chips never hurt anyone 😉 (try the Krisada stevia sweetened kind available at Safeway)
Calories:
The beauty of this recipe is there are essentially no added calories aside from the egg whites, just added flavor!
The majority of my diets for both myself and clients included don’t restrict non-starchy vegetables in any way.
By giving clients the ability to have unlimited vegetables they not only feel more satisfied with the volume of food their eating, but also with the variety as they have the ability to be creative with so many different vegetables and preparation methods.
One of my all time favorite veggies to use is cauliflower because it can easily be mixed into sweet and savory dishes to add more volume and creates a satisfying replacement for more starchy carbohydrate options, like potatoes!
Ingredients:
1-2 whole heads of cauliflower (depending on quantity wanted, I like to make bulk batches as it lasts for days)
No-sugar added cashew or almond milk
Optional: Your favorite spices, I use: Molly McButter, garlic powder, salt, and black pepper!
To Make:
1. Steam or boil cauliflower until fork tender
2. Add cooked cauliflower to blender with almond or cashew milk (start with 1/4-1/2 cup and add as needed)
3. Add spices of your choice (for 2 heads of cauliflower I use 2 tsp Molly McButter, 2 tsp garlic powder, S+P!)
4. Blend until desired consistency (I like mine smooth!)
5. ENJOY!
The Finished Product!
Calories:
100 g of cauliflower contains only 5 g of carbohydrates, 3 of which are from fiber, and 2 g of protein for an extremely low calorie, high volume add in! With cashew milk being only 25 calories per cup the added calories per serving are negligible. These are a great option for a replacement and are totally satisfying to replace a starchy carbohydrate!
Jocelyn competed for the first time this year in the bikini division and made amazing progress from Day 1 until show day. A true beauty inside and out, Jocelyn’s bubbly spirit and magnetic personality didn’t go unnoticed on the stage!
Jocelyn Allard: SABBA Provincials 2015 Photo Courtesy of Glen Grant
Here’s what Jocelyn had to say about his experience working with Kalli and being part of the KY Fitness Team:
“I first met Kalli (KY Fitness) through information seminars that she was hosting about general health and nutrition. Just looking at her physique, she obviously knew what she was talking about!!! Her seminars really focused on a healthy approach to training and nutrition. A lot of what she had to say really “clicked” for me and I was intrigued to know more.
In October 2014 I met one-on-one with her to talk about my history, my goals and her training approach. I felt comfortable being truly honest with her about my struggles and my goals – for me, that was the key to knowing I could stick with a plan that she devised for me. For years I was the typical cardio bunny, in the gym or doing classes that were cardio focused. I had started lifting weights but wasn’t seeing a lot of progress and I knew the main culprit was my nutrition.
Kalli provided me with a meal plan that really met my needs – a plan that was catered to what I was already eating, introducing new foods and keeping some of my favourite foods (no matter how odd they were). Initially I wondered how I was going to eat all the food she had in my plan – I was eating more than I ever had but I knew she had my goals in mind and would guide me in the right direction. She also provided me with a training plan that I loved – a plan that worked in my schedule and would allow me to focus on building muscle and seeing the results that I hadn’t been seeing before. Her plan was something that I could stick to and if there were exercises or equipment I preferred or didn’t have access to, she would accommodate my needs.
I worked through my initial program until Christmas 2014 – each week I would check in with weight, measurements and progress pictures. Some weeks I felt great, some not so great. But Kalli always encouraged me and I was able to see through the three months how my body was transforming. If the scale wasn’t moving or I was feeling discouraged, I always tried to look at the measurements as they were showing me that my body was tightening up (which meant more muscle on my frame which was my main goal).
I had debated the idea of competing in a fitness completion for some time and throughout the holiday season I decided that 2015 would be my year! As I already had been working with Kalli and she knew my body, my preferences and my goals, I signed up for Contest Prep with KY Fitness and put April 25th on the calendar for my first show date! I was scared and excited but I more than anything, I was eager to see what my body could do. I knew I had only just started to see what I was capable of and there was a lot of potential to come!
I can honestly say I was addicted to the whole prep process – I loved the training, the meal plans and the changes I saw – not only physically but mentally and emotionally as well. Meal prepping, hitting the gym to lift 6-7 days a week, eating LOTS of clean, nutritious food… there was nothing I regretted. I felt healthier and stronger every week. Even when I started the morning cardio routine that some competitors dread, I found myself looking forward to that time each day – it was my time to clear my brain and focus on my health and happiness.
I heard a lot about the struggles of people post-contest and I watched some friends who have struggled post-contest with bingeing, sudden weight gain and depression so having a solid plan in place was very important to me. After completing two shows, my goal was to work back to a balanced regime and lifestyle. Immediately after my second show we set our sights on a reverse diet plan (actually Kalli had it already planned well before my last show) to keep me on track. Now, more than one month out from my second show, I have been able to get back to a healthy flexible lifestyle – enjoying more of a variety of the foods I love and working to build more and more muscle for future shows all while maintaining a lean physique.
Kalli was truly there for each step of my process. She always had my health and best interests in mind and always offered great advice! Having the experience I did working with Kalli before, during and after contest prep, I couldn’t have asked for a more supportive, amazing, wonderful coach. She listened to my needs every step of the way and she was respective of my goals. Kalli introduced me to a healthy lifestyle that is maintainable and makes me feel strong and healthy every day – not just during a 4-month process.”
Annelle has grown in so many ways throughout her time working with KY Fitness, physically and mentally becoming stronger by the day and inspiring everyone who she comes into contact with throughout her journey. At her first bikini competition Annelle rocked the stage with confidence finishing in the top 3 with a package to be proud of!
Annelle Bodnarik: 2014 Photo Courtesy of Charmaine McManus Photography
Here’s what Annelle had to say about her experience working with Kalli and being part of the KY Fitness Team:
“Growing up I was never athletic. In high school I didn’t participate in any sports, but once I graduated I decided I would give the gym a try. For quite a few years I would try to make my own routines and my own nutrition plans or pay money for packages that people advertised on Facebook or Instagram, but never got the results I was really wanting. April 2014 I finally decided I would pay for an online personal trainer. I worked with her for a few months but was never completely satisfied with her approach on nutrition. After searching around online I came across Kalli’s Instagram account. Kalli was located only a few hours away and had such a great personality – I felt she was the perfect fit! I contacted her and told her of my interest to possibly compete in my first bikini competition later in the year. After a few emails back and forth I became one of Kalli’s bikini girls for the October 2014 SABBA show!
I received my first nutrition and workout plan 17 weeks out from the show and couldn’t have been happier! The diet had a lot of variety and was not boring at all! Kalli was always there for nutrition advice or when I just wasn’t feeling the chicken anymore and I was wanting a change up. Kalli is all about ensuring that your happy and satisfied – physically and mentally. The process at times wasn’t easy but Kalli was always there when I needed someone to talk to. Someone to vent to. Reaching peak week was one of the greatest feelings! I had accomplished so much in the 16 weeks all thanks to Kalli. I was lucky enough to share the experience of my first show with Kalli and would never change a thing about the process.
After the competition Kalli worked with me by slowly increasing my calories again and decreasing my cardio. I continue to work with Kalli week by week on gaining strength and fueling my body properly. Kalli is the most personal online coach I have ever had and I would recommend her to anyone. If your goals are to lose weight, be more comfortable in your own body or possibly to compete, Kalli is definitely the coach to help you reach those goals!”
Despite many hardships throughout her contest prep Bailey never failed to give 100% commitment to her training and nutrition and made an amazing transformation beyond just the physical. She shined on stage inside and out!
Bailey Skoretz: SABBA Novice 2015 Photo Courtesy of Glen Grant
Here’s what Bailey had to say about her experience working with Kalli and being part of the KY Fitness Team:
“Hey gorgeous girl”, is the way Kalli would start off every email, making you feel special for all the hard work accomplished in the week of dieting and training. Training for a show is tough, but with the guidance of Kalli it was enjoyable and every bit rewarding. No matter how hard I was working and the little progress I was making Kalli made it feel as if I was always winning, and this helped to push me further physically and mentally then what I had ever thought possible.
When I was feeling discouraged with myself Kalli always had something positive to say. Her social media pages are filled with motivational posts regarding her love and passion for fitness. Her passion radiates onto her clients. During contest prep, life doesn’t stop. There are still daily life struggles to push through that go beyond simply craving a cookie.
Kalli was a special sort of coach because she created a safe environment in which I could open up and express these struggles that I would other wise hold in. Kalli was never judgmental and always made me feel as if my goals are within reaching distance. She was always expressing to me how much I motivated her. This was phenomenal to hear since her hard work, titles, dedication and passion was something that greatly motivated me to keep pushing to pursue my dreams no matter what God decided to throw at me.
Kalli puts her heart into her business and her clients. I never once felt like her client but rather, like a friend sharing the same journey towards fitness.”
Dave competed for the first time this year and started things off with a bang to say the least- finishing in 4th place at his first competition and finishing in an even more impressive 3rd place at SABBA provincials in a highly competitive men’s physique division!
David Gerein: SABBA Provincials 2015 Photo Courtesy of Glen Grant
Here’s what Dave had to say about his experience working with Kalli and being part of the KY Fitness Team:
“My experience here was nothing less than spectacular. I started this journey not knowing what to expect, but what I didn’t know was that I would be in trusted hands and destined for greatness. It wasn’t all easy and this lifestyle isn’t for the faint of heart, it takes true strength and grit mentally and physically. The experience of competing on stage with so many other great competitors made peak week worth it. I would never take anything back from these last couple of months and I look forward to expanding my horizon and taking this to the end. Along side my friends, family, gym partners, and coach. I couldn’t have done it without you :)”
Tegan stepped on stage for the first time in the men’s physique division this year and rocked two top 3 finishes in his first two shows as well as an impressive top 5 finish in a stacked men’s physique lineup at his first provincial show!
Tegan Kloser: UFE Invasion 2015 Photo Courtesy of Chris V. Linton
Here’s what Tegan had to say about his experience working with Kalli and being part of the KY Fitness Team:
“My experience with you being my coach hmm lets see…..
It was fairly different at first emailing you since I was big time new to this sport. I didn’t know if you would take me seriously or not. After meeting and you being able to answer any question I threw at you I knew it was gonna be awesome.
Some things through out my journey with you,: there were some main things I liked some of them were: you always made sure we checked in, always actually cared on what you were thinking about which is a huge part, also you encouraged me to ask all questions. I definitely got to say it was an awesome experience and I know I am gonna be staying around. You helped me reach some of the best and highest goals I could think of, best of all showing I can even reach higher than I have ever dreamed of.
Competing was a dream and now it’s my lifestyle thanks to you, which I couldn’t thank you enough for. You were there step by step.
Making a bond with your trainer is one of the strongest things when competing and you hit that dead on- its a hard thing to find but luckily I found you and I’ll be a year round client if you don’t get sick of me lol!
I can’t wait to see you help me sculpt the rest of my future, who knows were I will end up.
You give huge motivation and show that if you really want something it may not be easy but it most definitely is not out of reach no matter how high or big your goal becomes.”
Add zucchini and oatmeal to a microwave safe bowl, stir, and cover with water
Microwave for 4-5 minutes or until you’re happy with the consistency of the “zoatmeal”
Add in your favorite flavorings- currently my go to is vanilla extract, butter extract, Splenda, cinnamon, & salt (the vanilla and butter extract combo gives the “cake batter” taste and I love the salty & sweet combination!)
Variations:
Mix it up by adding in different flavor extracts, syrups, low calorie condiments, protein powder, etc!
Protein Powder: Splash with cold water or almond milk, mix in protein (this keeps it from going lumpy!)
Walden Farms Spreads: Have you ever added the raspberry/strawberry spread to oats? So good!
0 Calorie Syrups: The 0 calorie DaVinci coffee syrups come in so many flavors and are the perfect add in
Cocoa Powder: I love chocolate everything, add sweetener and vanilla extract to get a true chocolate taste
Calories:
100 g of zucchini yields only 16 calories (.2 f, 1.2 p, 3.3 c), along with the oatmeal which has 150 calories (3 f, 5 p, 27 c) for a total of only 166 calories, barely adding any calories to your regular oatmeal, but adding LOTS of volume
I know it sounds weird, but seriously, don’t knock it til you try it, I’m obsessed and will never go back!
Fat-Free, Sugar-Free, ALMOST Calorie-Free Marshmallow Recipe (Contest Prep Friendly!)
During a contest prep diet I’m constantly experimenting to try to come up with the no-low calorie treats that I can easily fit into my diet for variety and to cure any sweet cravings, especially at night!
If you follow any of my social media pages then you know I LOVE using sugar-free Jell-O and plain gelatin and this marshmallow recipe is no exception. With only 3 ingredients they are so simple, not to mention delicious, and basically ZERO calories! (See below for calorie count)
Ingredients:
2.5 packages of powdered unflavored gelatin (I use Knox)
1 tsp vanilla extract (or flavor extract of your choice)
1 cup Splenda (or equivalent zero calorie sweetener of your choice)
1 cup water
Optional: cocoa powder, protein powder, flavored sugar-free syrups
To Make:
Add 1/2 cup cold water to a large mixing bowl, add gelatin powder, stir, and let sit for 10 minutes
Bring remaining 1/2 cup water to a boil (I microwave), pour boiling water into cold water/gelatin mixture slowly down the side of the bowl while mixing on low with electric beaters/stand mixer and mix on low for 2 minutes
Mix on medium for 2 minutes while slowly adding in vanilla and Splenda
Continue mixing with electric beaters or stand mixer for 10-12 minutes, until your marshmallow mixture has reached a thick consistency making medium-hard peaks when removing the beaters
Transfer mixture into a parchment lined baking dish, spread out gently with spatula and let set 2-3 hours on counter or in the fridge until set
Once set cut into pieces/shapes of your choice, coat in cocoa powder, sweetener, or protein or leave plain!
Variations
Get creative by adding in different flavor extracts, syrups, and protein powder! Here are some of my favorites:
Chocolate: Add cocoa powder or calorie free chocolate syrup, coat in cocoa powder once set
Mint-Chocolate: Add mint flavor extract and cocoa powder
Calories
An entire batch of marshmallows using this recipe has only 40 calories, YES, 40 (all coming from protein!)
I cut mine into 24 pieces to make each marshmallow only 1.6 calories per piece!
Try using as a way to cut the calories in your favorite summer S’more treats, replace the regular chocolate with sugar-free chocolate and try using Quest bars as your “cookie” for the outer layer, totally guilt-free and DELISH!
