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Fit Bride Diaries Week 1 (52 weeks out)

So sorry for the hiatus and not following up post my  intro from last week!  Aside from one amazing yoga class with my girl Mel at HYP Wellesley, my Fit Bride Journey did not get off on the right foot.   Super ironic, because the right foot is the only good one that I have right now.   Long story short, I did not start my Fit Bride workout regimen nor get myself  in a good mental space because I’ve been in an immense amount of pain and think I might have a stress fracture,  so this this TBD and dealt with next week.

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Making yoga with Mel a normal regular part of my Bride Fit routine.

 

My wedding day goals will stay the same, but my approach is going to be different  as I will be limited with what I can do at this time, and I may or may not be able to resume half marathon training and or running at all.    For now, workout-wise  I’m going to do what I can do maintain my sanity, which will include most of the strength training  and conditioning  workouts from the GKF Bridal Bootcamp Program (which is in 4 week segments customized towards gaining muscle, toning or weight loss, depending on the Bride’s goal) as well as a lot of  Barry’s Bootcamp DF (double floor) classes.   I will have to modify to avoid any jumping, lunging, running, and event mountain climbers etc :/.

 

Pretty much all the brides I have worked with and trained over the years have all had the same goal: to lose body fat and sculpt lean muscles (specially the ones that will be on display in their wedding dress).  My goals are  the same.  I  hope to be my most confident, happy, healthy, and also  LEANEST self on my wedding day.     Some people may agree against having aesthetic body goals but I see nothing wrong with it as long  as your goals are realistic and you go about it in a healthy manner!   I never normally train to achieve a specific  body type (other than constantly trying to get my butt to get bigger), but I always have a goal wether is be get stronger, or faster, or  to build work capacity etc.   I see trimming down, even at the expense of some hard earned gainz and  GOOMBAY Smashes at the  Comah , as  a challenge and a GOAL to work towards.

I believe that this next year is crucial for me to solidify my own lifestyle and all the things that make me feel my best as I gear up to then share my life with Jared forever.   It’s so true that relationships sometimes interfer  with things that were necessary for your health or happinesses pre-relationship , and I’ m determined to find all that was lost before we married.  I truly believe that before you can make another person happy or be happy in your relationship, you first must be truly content with everything in your own life.   This just means that I’m going to have to focus and take a little more time for myself this year.

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Before it’s forever “Us”, gonna have myself a year of “Me +Us”

Diet will also be a major focus for me.   Since January, and discovering that I am allergic to gluten (but not dairy!),  I have been experimenting with a Ketogenic diet.  For overall health and energy reasons, I think that this lifestyle is actually the best, however it is EXTREMELY difficult to master.   In order to be effective, a Keto diet must be very precise and adhere to macros similar to:  80f/15p/5c,  all while making sure you aren’t under or overeating,  which for me is hard because of the  intense amount of activity and exercise I get everyday.   I will definitely  circle back to more on Keto in upcoming posts!

 

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(Keto: Yup red meat, real bacon, real cheese, whole egg, and avocado)

In attempts to try not to add to the stress of planning a wedding, as well as to give me some more flexibility in my already way to crazy schedule, my goal for diet and fitness this year is:

  1. Come up with and follow a basic Keto meal that meets my caloric needs and is quick and easy to prep.  My calories will be a very slight deficit so that I can lean out slowly.  I’m also aiming to continue drinking at least 1 gallon of water each day, as I think water is helps with pretty much everything, yes even digestion.
  2. Instead of following a set workout program,  I’m going to be more lax and allow for flexibility and just do what I can and what I enjoy, making sure to get in a good amount of lifting weights, HIIT, and yoga.  ( 3 months out from the wedding I may get on a more strict regiment but at this point and with my injury,  having to follow strict plan will set me up for a disaster because I totally get all thrown off when I don’t or can’t stick to something precisely).
  3. Along with the yoga, I am going to add back in meditation and work on other methods to improve my mental health, mood and subconscious.

 

Other things I’m working on to improve my overall health, happiness, and appearance by June 27th, 2019, all of which I’ll touch on in future posts, and not listed in any particular order:

  1. Supplements for health/beauty
  2. Beauty products skin/hair
  3. Getting more sleep/rest
  4. Drinking less alcohol.
  5. Recovery and re-hab/pre-hab.
  6. Building stronger relationships with all the amazing people around me.
  7. Saving money.
  8. Communicating better with Jared.
  9. Becoming more organized (outside of work).
  10. Giving back to society.
  11. Building my Get Kristen Fit Brand.

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         Lots of good stuff to come!!!   Make sure to check back in as next week I am traveling to Chi Town  for my first (and hopefully last) wedding dress appointment!    Check out Grace Loves Lace  for a pre-view!

 

 

XO,

K

 

 

 

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The GKF Engagement

          niagra engagement 1          

        Going back a few months, to cold rainy evening in February,  I got engaged :). Despite the fact that we were at Niagara Falls on a long weekend winter getaway that Jared had been adamant about going on, even when I came down with the flu two days before, I had absolutely no idea it was coming.   We (I) hadn’t picked out a ring, and I was apparently either in denial or totally oblivious to the fact that the proposal was coming. Nonetheless, there we are standing out there in the rain on a Friday night watching the Falls light up pink and green and all these different colors and I turn to my right and there he is down on one knee with a little black box.        

 

          It was an exciting moment and of course I said “YES!”, but at the same time was scared and nervous and lol probably stressed the fuck out because getting married is, like, another thing to do on a plate that’s already overflowing.  Jared is perfect for me, I know this for sure especially as we start this wedding, and life, planning process.   I’m always gonna be here stressing out and he’ll always be by my side telling me that it’s ok and “we’ll figure it out.” Despite the anxiety and nerves I am truly excited to be on this journey with Jared.

 

         Fast forward a few months we are in Ibiza Spain looking  at wedding venues for the destination wedding of our dreams.  We have always discussed doing a destination wedding and decided to pick a super unique and exciting spot in hopes that our close friends and family would all join us for a week long vacation of fun in sun that would leave everyone with memories that will last a lifetime.

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        Ibiza is nuts.  It’s like a different planet.  They operate on a whole different time schedule.  The island is open 24/7 and the “peak” hours are from 3 am- 10 am.  The summer daylight hours are long and the weather in June is perfectly warm and sunny with a refreshing ocean breeze.  The dance, techno, & edm blasts on one side of the island while in other parts you can sit back on a beach front lounge chair and see nothing but turquoise ocean  for miles and miles.  The best of both worlds, in my opinion.

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        Jared and I quickly fell in love with the laid back island vibes of Ibiza and were especiallyu drawn to one particular wedding venue.  The venue we crushed so hard over was the last one we looked a, one that I knew was out of our budget but last minute decided we needed to look at anyways.  Budget went out the window, I stressed, and Jared said, “we’ll figure it out”. (aka “buh- bye summer” and here we are going back to working 7 days a week. I picked up 3 new personal training clients and added 2 additional Barry’s classes to my schedule the week we got back from Ibiza.)

 

       Wedding date set.  6/27/19 at Experimental Beach.   This venue is EVERYTHING is beyond perfect and everything I had imagined.   It’s intimate, private, and casual but chic, with STUNNING ocean views from it’s setting atop cliff top overlooking the ocean.    The ceremony will be barefoot on the sand, cocktails will be works of art, and we will have the place until 2 AM to dance the night away under the stars.

 

XO,

K

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Egg White with Greens Frittata Sandwich

 

egg-white-fritatta

Ingredients:

2 cups of all egg whites

½ cup of cooked chopped broccoli
½ cup frozen and defrosted or steamed fresh spinach

½ cup of chopped bell pepper (any colors)

3 scallions chopped finely

½ tsp. dried oregano

Fresh ground black pepper to taste

8 large fresh washed romaine leaves (or similar for “bread”)

2 Tablespoons Walden Farms  zero calorie dressing of your choice

 

 

Directions:

  1. Heat a skillet to medium heat and coat with non-stick cooking spray.
  2. Add chopped broccoli, peppers, spinach and onions and cook until tender.
  3. Beat egg whites, oregano and pepper together and then pour over the veggies in the skillet.
  4. As the eggs begin to cook from the middle out, gently lift the edges of the egg with a spatula so that the mixture and flow out to the sides and bottom of the skillet.
  5. Cook until the eggs are cooked through but still moist.
  6. Cut the skillet into 4 even pieces.
  7. Place each piece on a Romaine leaf and spread lightly with dressing. Sandwich with a second leaf.

 

Enjoy! Makes 4 Servings!

 

Nutritional Information.

  • Serving size: 1 sandwhich
  • Per Serving: 100 Calories, 1  fat, 4 g carbohydrates, 14 g proteins
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Spanish Turkey Meatball Soup

spicey-turkey-soup

 

Ingredients:

1 pound of 93% or better lean ground turkey

1 cup frozen and defrosted spinach

Whites from 2 large eggs

2 teaspoons of group cumin

1 teaspoon of ground black pepper

2 teaspoons of dried oregano

2 teaspoons parsley flakes

1-tablespoon balsamic vinegar

1 cup of diced yellow onion

2-3 diced Poblano or other chili peppers (depending on how much spice you like)

6 cups of low sodium chicken broth or home made stock

½ cup of cook cauliflower rice

2 tablespoons of limejuice

2 tablespoons of water

1-2 minced jalapeños

2 tablespoons of minced cilantro

 

uncooked-meatballs

 

Directions:

  1. Combine turkey, spinach, egg whites, 1 tsp. of the cumin, ½ tsp. of the ground pepper, and 1 tsp. of the oregano in a mixing bowl mixing gently until evenly combined.
  2. Line a large cookie or baking sheet with wax paper.
  3. Shape turkey mixture into small 1.5-inch balls and place on the wax paper.
  4. Place sheet of ready to cook meatball in the refrigerator for now (about 20 minutes)
  5. In a large soup pot heat the water and limejuice to medium high and add the diced yellow onion and cook for about 3 minutes.
  6. Next add the Poblano peppers and the remainder of the spices and cook for an additional 2 minutes.
  7. Now add the broth and turn the heat to high in order to bring to a boil.
  8. Once the broth has reached a boil take the heat down to simmer.
  9. Slowly and carefully spoon the meatballs into the simmering broth.
  10. Simmer for 8-10 minutes.
  11. Next add in the cauliflower rice and cook stirring as needed for 5-7 minutes.
  12. Remove the soup from heat and garnish with the jalapeno, cilantro, and lime slices if wanted.

Enjoy! Makes about 6 servings!

Nutrition information

  • Serving size: about 1⅔ cups
  • Per serving: 250 calories 5 g fat (1.5 g sat);  7 g fiber;  12g carbohydrates; 29 g protein
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Summer Livin’, Salad Lovin’…… It’s All about the BASS (BIG ASS SALADS) YUM!

   Its’s not too late to get lean by Labor Day!

The GKF eating plan can get you the results you want .  The best part is it is simple to follow, and allows you to “cheat” on the weekends as long as you are strict during the week !

1. Green Smoothies 1-2 times daily

2. Big Salad for Dinner. The bigger the better. Fill yourself up with all the tasty colors of summer 🙂

GKF Cobb Salad:

salad cobb

Ingredients:

2 strips cooked lean/ low sodium turkey bacon crumbled

3 cups fresh washed baby spinach

3 hard boiled egg whites cubed

3-4 ounces of grilled boneless skinless chicken breast

10 grape or cherry tomatos halved

1/4 an avocado diced

1/4 cup of beet sliced

1/4 cup cucumber sliced

1/4 cup carrots shredded

Directions:

Place spinach in a BIG bowl

Arrange the rest of the ingredients on top in sections or rows.

Enjoy with a low cal/ low sugar dressing

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Garden Green Egg Salad (Lettuce Wraps)

Another green and white option to fill the creamy salad bowl at your cookout! 

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(makes 12 servings)

Ingredients:
24 large eggs

1 ½ cups nonfat plain greek yogurt (or non dairy substitute)

3 tablespoons of your favorite yellow or Dijon mustard

sea salt, fresh ground black pepper, paprika

6-10 chooped scallions

3-4 minced celery stalks

24 large romaine lettuce leaves (optional)

2-3 cups of sprouts

Directions:

  1. Place all the eggs in a large sauce pan and cover them in cold water. Bring them to a boil for about 5 minutes and then remove from the heat and cover with lid.
  2. Let stand for 12 minutes , then drain.
  3. Peel the eggs and remove the yolks. Discard yolks.
  4. Dice the egg whites and combine with Greek yogurt and mustard.
  5. Stir in the scallions and celery.
  6. Season with sea salt, fresh ground black pepper and paprika.
  7. Serve alone in a serving bowl or divided evenly among the lettuce leaves and roll up, top with sprouts.

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Green and White Cookout Friendly Appetizers!

Summer is heating up and so is your body! Don’t let food through you off track!  Here are a couple ideas for healthy appetizers at your Holiday Weekend BBQ’s 🙂

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Green and White Chicken and Zucchini Poppers

Ingredients: 2 lbs Extra Lean Chicken Breast Ground 4 cups Peel On Zucchini Grated 5-6 Chopped Scallions 6-8 tbsp Minced Cilantro 4 tbsp of Minced Garlic 2 tsp Sea Salt 1 tsp Ground Black Pepper 1 tsp Cumin Powder Non-stick cooking spray Directions:

  1. Mix ground chicken with zucchini, scallions, cilantro, garlic, salt, pepper, and cumin. (mixture will be wet)
  2. Heat a medium sized frying pan to medium and coat with non-stick cooking spray.
  3. Make heaping tablespoon sized meatballs and scoop them into the pan.
  4. Cook for about 5-6 minutes on one side and maybe slightly less on the other side, or until they are golden brown and cooked through to the center.
  5. Preheat over to 400 degrees.
  6. Spray a baking sheet with non-stick cooking spray.
  7. Scoop meatballs onto pan.
  8. Bake for 20-25 minutes.
  9. Serve as an appetizer with guacamole, salsa, or your favorite sauce for dipping.

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 Green and White Spinach and Artichoke Dip!

Ingredients: 1 cup raw cashews 3 cups warm water 5 garlic cloves 2 tsp sea salt 1 tsp garlic salt 1 tsp garlic powder 1 tsp onion powder ¼ cup nutritional yeast ¼ cup apple cider vinegar ¼ cup water ½ of a Spanish onion diced sprinkle of ground black pepper 16 oz package of frozen chopped spinach, cooked per directions on bag (can also substitute kale for spinach or go 50/50) 16 oz fresh or canned artichoke hearts, cut into quarters Directions:

  1. Preheat oven to 400 degrees
  2. Blend the following in heavy duty blender or food processor:

-cashews – water -garlic cloves – sea salt – yeast -dash of pepper

  1. Blend until smooth.
  2. Sauté the diced onion in non-stick spray and a couple tablespoons of water.
  3. Once the onions are soft add ¼ cup water abd ¼ cup apple cider vinegar.
  4. Add a sprinkle of sea salt and let simmer on low for a couple minutes.
  5. Pour the cooked (and drained) spinach and the cashew mixture into the onion mixture in the pan and mix.
  6. Next add the artichokes, garlic salt and powder, and onion powder and mix.
  7. Transfer into a 13×9 baking pan (or other oven safe pan depth can differ)
  8. Bake of 10 minutes. Remove from over and stir well. Then bake again for another 10-15 minutes.
  9. Remove from oven and let cool. Garnish with your favorite vegetables like diced tomatoes or chili peppers.
  10. Serve with celery sticks, sliced cucumbers, sliced peppers, broccoli, and cauliflower!

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Spiralized Zucchini Shrimp Scampi

Try this delicious Green and White recipe!

2ndshrimpscampi

Ingredients ( 2 servings):

12 shrimp (deveined and deshelled)

1 tbsp minced garlic

¼ cup finely chopped shallots

4 tbsp fresh squeezed lemon

2 tsp lemon zest

3 medium peeled zucchinis spiralized

2 cups fresh washed baby spinach

2 tbsp fresh chopped parsley

1 sprinkle of red pepper flakes

1 sprinkle of ground black pepper

1 tbsp Olive oil

just a dusting or non-stick spray

Directions:

  1. Cook the garlic and olive in a large lightly sprayed skillet for about 1 minute on medium heat.
  2. Next add the scallions and shrimp. Season with pepper flakes and black pepper and cook for about 2 minutes.
  3. Once the shri
  4. mp are starting to sear on one side flip them and add them lemon juice and zest. Cook for another 2-3 minutes and then set shrimp aside.
  5. Add the zucchini noodles and baby spinach and stir for about 5 minutes. Add the shrimp back in and toss to mix.
  6. Plate the mixture and garnish with chopped parsley.
  7. Makes 2 servings.
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GKF Chicken Fajitas

GKF Chicken Fajitas

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Ingredients:

¾ Cup Balsamic vinegar

2 tablespoons low sodium soy sauce

2 tablespoons fresh squeezed lime juice

1 tablespoon olive oil

1 tablespoon Worcestershire sauce

3 tablespoons minced garlic

1 pound of bones skinless chicken breasts halved and cut into ½ inch wide stripes

1 onion sliced

1 green bell pepper sliced (or non green bell peppers are fine)

1 zucchini sliced into ½ inch by 2-3 inch strips

1 cup snow peas

cooking spray

¼ teaspoon sea salt

¼ teaspoon ground black pepper

8 large Romaine leaves

Optional toppings:
Fresh salsa

Non-fat plain Greek yogurt

1 jalapeno pepper, chopped or sliced

1 thinly sliced avocado (non recommended for weight loss clients)

Fresh Cilantro leaves

Directions:

  1. Stir the first 6 ingredients together .
  2. Place the cut chicken in a large plastic bag and add ¾ cup of the vinegar mixture and marinate in the refrigerator for at least 1 hour (or overnight), turning occasionally.
  3. Place the veggies in another bag and marinate at room temperature for 1 hour in the remaining vinegar mixture.
  4. Heat griddle pan to medium high heat and spray with nonstick spray.
  5. Put chicken on pan an sprinkle with salt and pepper. Do not use the remaining marinade, throw away.
  6. Cook chicken for about 2 minutes on each side or until done.
  7. Add veggies to pan (discard marinade) and cook for an additional 8-10 minutes. Stirring ½ way through.
  8. Wash and pat dry the 8 lettuce leafs, and place 2 on each plate.
  9. Divide the chicken mixture evenly among the lettuce.
  10. Dress with jalapeno, salsa, Greek yogurt, avocado slices and cilantro.
  11. Enjoy!
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The GKF Special Green Smoothie

Cherry-vanilla-peach

Ingredients:
2-3 cups fresh washed greens (chard, kale, collar greens, or spinach)
½ cup sliced peach or apricot (frozen optional)
½ cup plain non-fat greek yogurt
¼ cup sliced strawberries (frozen optional)
¼ cup whey protein powder (vanilla or strawberry flavored best)
-chose protein that has 23g of protein or higher per 30g serving size
12 ounces of water, unsweentend almond milk or coconut water.
1 tablesoon ground flax or chia seeds.
Ice optional.

Directions:
Blend liquids with the greens on high until liquified. Add additional ingredients and blend until smooth. Add ice if desired. Enjoy immediately!