Egg White with Greens Frittata Sandwich




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




  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

Spanish Turkey Meatball Soup




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





  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

Spiralized Zucchini Shrimp Scampi

Try this delicious Green and White recipe!


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


  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.

Blizzard Bash Workout!

No Need For Any Gym Equipment Here, all you need is some space, a mat, a flight of stairs, two hand towels, a hardwood or smooth tile floor, and a chair or bench to do triceps dips on!  Enjoy the storm BOSTON 🙂

or Check out video on YOUTUBE

Warm Up

1 minute Downhill Skiers

1 minute Speed Skaters

1 minute Cross Country Skiers

1 minute Snow Boarders

1 minute Mountain Climbers

Round 1- Complete 3 Sets

Perform set reps for each exercise as quickly as possible, rest one minute between sets.

10 Single Leg Squats on Stair (1o each leg)

1 Flight of Stair Climb Push-ups

20  Towel Hamstring Curls (heels on towels)

20 Towel Pikes (toes on towels)

40 Wall Drill High Knees

40 Toe Taps to Stair

20 Explosive Reverse Lunges  (foot on towel, 20 each leg)

20 Plank Saws (toes on towel)

Round 2- Complete 3 Sets

30 seconds of each exercise, 10 second break between exercises, and 1 minute break between sets

1.  Push-up, side crawl right, Push-up, side crawl left, repeat

2. Jump Squats

3. Bench Triceps Dips

4. Lunge Jumps

5. Burpees

6. Alternating Lateral Lunges

Round 3- Complete 3 sets

Complete the following exercises for set reps, do not rest between exercises, rest 1 minute between sets.

20 Meter Bear Crawl

20 Bicycle Crunches

20 Leg Raises

20 Scissor Kicks

20 Kriss Cross at 45 degrees

20 Flutter Kick Crunch Hold

20 Side Plank Hip Dips

20 Plank Jacks

20 Side Crunches (each side)

20 Superman Back Extensions

Go GREEN and WHITE with these DELIGHTS!



How to make a green smoothie: Add liquid (water), and base (kale/spinach/romaine) first and blend until liquefied . Add additional ingredients slowly and blend until desired consistency.

Green Detox Smoothie:

1 cup chilled green tea
1 cup cilantro
1 cup baby kale (or substitute in another leafy green)
1 cup sliced cucumber
1 tablespoon or more of fresh ginger, chopped or grated
Add the juice of 1 or more lemons to taste.

Kale Ginger Zinger Smoothie:

1 cup sparkling water
1 cup baby kale or chopped kale with center rib removed
1 tablespoon fresh ginger, chopped or grated
¼ cup mint leaves
Add the juice of 1 lime or more to taste.
4-5 ice cubes or more as desired.

Turkey Zucchini Meatballs:

1 pound lean ground turkey
2 egg whites
1 large Zucchini, grated
6 chopped scallions
2 tablespoons chopped mint leaves
2 tablespoons chopped cilantro
2 large garlic cloves minced or finely chopped
1 teaspoon ground cumin
½ teaspoon cayenne pepper
½ teaspoon fresh ground pepper

Preheat oven to 425 F.
Line baking sheet with waxed paper.
Combine turkey, zucchini, scallions, egg, mint, cilantro, garlic and spices.
Shape meatballs (about 2.5 tablesoons per meatball)
Set meatballs on a plate (should make about 18).
Warm a skillet and coat with non-stick spray.
Brown the meatballs on all sides, should cook for about 4 minutes if you cook half the batch at a time..
Transfer the browned meatballs to the baking sheet.
Repeat with the second half of the meatballs.
Place the baking sheet in the preheated over for 6-7 minutes or until cooked fully.
Serve with green veggies!

Get Kristen Fit in 2015! Diet/Fitness Bet is Here!



Get into the best shape of your life with Coach K’s weight loss and fitness challenge!


What is fitness/diet bet?

Fitness/diet bet is a 12 week program where participants make a weight loss or fitness goal and make a monatary bet against themselves.  If you achieve your goal by the end of the program you win your money back, but if you don’t meet your goal  your money  goes into the pot which is spilt among all the people who did meet their goal. The bet is meant to provide extra incentive for participants to meet their goal and to not quit on themselves.  For people that don’t want to bet, you can also join in on the fun just for the extra motivation.

The program will include motivational e-mails, team workouts, daily and weekly fitness/diet/lifestyle challenges, nutritional guidelines and weekly weigh-ins for those that want to weigh in.

Start date: program starts Monday 1/5/2015, participants can join in at any time during the next 2 weeks simply by emailing and scheduling a time to establish a goal and weigh in if needed.

End date: program ends Monday 3/30/2015. This is the final date.  All betters have to achieve their goal by this date in order to win their money back.

Buy in’s: In addition to the bet, pricing is as follows…

$25 to participate if you make a bet.

$50 to participate if you are just in for fun without establishing a goal and betting.

***If you choose to do weekly weigh-ins you must do weigh-ins throughout the entire program.  If you gain weight from week to week you owe $1 for each 0.1-1.0 pound gained.

The first 2 weeks of this program are a trial for everyone, and there will be “homework” assigned . If the homework is not completed, then your initial buy in will be returned to you and you will be kicked out of the program.  The homework will be basic and it will be a basic test of your commitment to your health and fitness.

To sign up please e-mail Kristen at  Please also make sure to download the Get Kristen Fit Mobile app, and follow Get Kristen Fit on Facebook.






Lose It To Win It! Final Results!

After 8 weeks of busting their butts…. the hard work has paid off for many!

Final Stats:

38 Participants

$1236.00 in Winners’ Pot

281.2 Pounds Lost

4 Participants Dropped Out 

1 Participant Had To Resign Due To Injury (unrelated to this competition)

Top Lists

(by total pounds lost)

1. George 25.2 pounds  (plus has added significant amount of muscle!)

2. Colleen 24.2 pounds (lowest weight in 17 years!)

3. Renee 16.8  pounds (pre baby weight!)

4. Carrie  16.4 pounds  (45 pounds total in the last 6 months!)

5. Dawn 16.4 pounds

6.  Theresa 16.4 pounds

7. Denise 15.2 pounds

8. Pat 15 pounds

9. James 14.8 pounds

10. Evania 13.6 pounds

11. Anke 12.8  pounds

12. Susannah 12.4 pounds

13. Grace 10.4 pounds

14. Mark 10.4 pounds

(by % of bodyweight lost )

1. Colleen 14.8 %

2. Dawn 12.46%

3. Renee  10.98%

4. Denise 10.59%

5. Pat 10.5%

6. George 10%

7. Carrie 8.3 %

8. Susannah 7.7%

9. Grace 7.3%

10. Anke 6.9%

11. James 6.15%

12. Michelle 5.9

13. Theresa 5.9%

14. Evania 5.4%

15. Kate 5.1%

Do you want to know how you also can healthfully lose 20  or more pounds in 8 weeks? Contact Kristen to join in on the fun!

Lose It To Win It! Results With 1 Week to Go!

In the final weeks, the POUNDS are still FLYING off!

Weigh ins are done weekly Sun-Sat. Stay posted for results weekly as the competition heats up!

38 Participants

315.9 Total Pounds Lost


(by total pounds lost)

1. Colleen 23.2 pounds

2. George  21 pounds

3. James 16.2 pounds

4. Dawn 15.8 pounds

5. Pat 14.6 pounds

6.  Theresa 13.8 pounds

7. Evania 13.6 pounds

8. Renee 12.2 pounds

9. Denise 10.4 pounds

10. Anke 10.4 pounds

11. Mark 10.4 pounds

12. Susannah 10.2 pounds

13. Carrie 9.4 pounds

14. Kate 9.4 pounds

15. Dean 8.6 pounds

16 Grace 8.6 pounds

(by % of bodyweight lost )

1. Colleen 14 %

2. Dawn 12%

3. Pat  10.28%

4. George  8.3%

5. Denise 7.9%

6.  Renee 7.9%

7. James 6.7 %

8. Susannah 6.46%

9. Kate 6.4%

10. Grace 6%

11. Anke 5.9%

12. Evania 5.4%

12. Theresa 5%

*4 participants have elected to forego weekly weigh-ins so their losses will not be revealed until the final weigh in!

Do you want to know how you also can healthfully lose 10 or more pounds in 3 weeks? Contact Kristen to join in on the fun!

Lose It To Win It! Results After Week 5!

In the final weeks, the POUNDS are still FLYING off!

Weigh ins are done weekly Sun-Sat. Stay posted for results weekly as the competition heats up!

38 Participants

$1130.00 in Winners Pot


(by total pounds lost)

1. Colleen 20.6 pounds

2. George  17.8 pounds

3. Dawn 15.8 pounds

4. Pat 13.6

5. Theresa 13.4

6.  Evania 11.8

7. Renee 10.8

8. James 10.6

9. Denise 10.4 pounds

10. Susannah 10.4 pounds

11. Mark 10.4 pounds

12. Carrie 9.4 pounds

13. Anke 9.2 pounds

14. Grace 9 pounds

(by % of bodyweight lost )

1. Colleen 12.45 %

2. Dawn 12%

3. Pat  9.57%

4. Denise 7.25%

5. Renee 7%

6. George 7%

7. Susannah 6.46 %

8. Grace 6.3%

*4 participants have elected to forego weekly weigh-ins so their losses will not be revealed until the final weigh in!

Do you want to know how you also can healthfully lose 10 or more pounds in 3 weeks? Contact Kristen to join in on the fun!

Recipe of the Day: “Start Your Engine Green Juice”

Cleansing and can’t muster eating whole veggies for breakfast? Try this fresh juice!


1 large cucumber

1+ cup kale leaves (large handful)

1+  cup romaine lettuce  (large handfull)

2 celery stalks

1 large broccoli stem

1/2 lemon peeled

1/2 lime peeled

1 medium apple (preferably green) if needed for taste


1. Wash all ingredients

2.  Juice all ingredients.

4. Blend in additional ice if wanted.

5. Makes 1 serving.

6. Enjoy immediately