The GKF Special Green Smoothie


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.

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

Green and White Cleanse!




Before starting any training program it is 100% necessary to make sure that your diet is also on par.   If you want to change your body you are going to have to change both the way you eat and the way you exercise.   To reap the greatest benefit from your fitness routine you must feed your body the nutrients that it needs to repair and rebuild itself and you must avoid eating things that are not of value to your body.


It is important to change your attitude towards food. Food is fuel. You need to eat to live, not live to eat.

The Get Kristen Fit method of diet overhaul begins with a green and white “cleanse”. 

 There are 3 reasons for the cleanse:


1.  To challenge participant’s to a task that is very possible but also is very difficult for many. It is 100% a mental challenge to                   make drastic dietary changes, fight cravings, and stop making excuses.   If you cannot complete a four-day cleanse, you are probably not in the right mentality to make lifestyle changes at this time. I have a very strong belief that if you make a commitment to do something you DO IT 100%, you do not just try to do it. You either DO IT, or don’t waste your time.

2.  The cleanse is also beneficial to your body because it will start to clean your systems of all the unnatural crap that is probably in your diet to start. Anything that is not raw in the store most likely has added preservatives and chemicals in it. The added fiber from the greens will help to clear your digestive tract of backed up waste debris so therefore your body can absorb nutrients more easily going forward.

3.  By preparing for and doing a cleanse, you will also be ready to start making long lasting lifestyle changes.   You will learn that the key to eating cleanly is just to always be prepared ahead of time. Failure to prepare is preparing to fail.   After removing non-vegetable carbohydrates completely for just a short period of time many people will lose cravings for them. You will get a better grasp of what things caused these cravings (low blood sugar, tiredness, thirst etc), and you will feel more energetic during the day and sleep better at night! You will also feel less bloated and more many people lose up to 10 pounds in the first week!


The Green Veggie and White Protein Cleanse:

(The goal is to stay with this diet for a minimum of 4 days to a maximum of 10 days)

What to eat:

Read below, there are NO excepctions.

White Fish (haddock, cod, tilapia, etc.)

Chicken or Turkey (Lean, boneless, skinless, or ground)

Broiled, baked or grilled, with lemon, garlic, or pepper or other non salt seasoning only to flavor.  No oil except for a dusting to non-stick pans.

Green Veggies (broccoli, broccolini, asparagus, green beans, spinach, kale, lettuce, brussle sprouts, cucumber etc.)

Boiled, steamed, baked, grilled,

Try to eat 3 medium sized or 5 smalls meals a day.  Snack on green veggies! As long as you are eating from the list above do not worry about how much, eat as much as you want! Eat before you are hungry . Eat the second you start thinking about any food. Drink tons of water, aim for ¾ you body weight in ounces of water each day ( if you weigh 150 pounds, you should drink 112 ounces or about 14 cups of water per day. You are also allowed black coffee and or tea. No dairy, no sugar or artificial sweeteners.

If you absolutely cannot muster meat and veggies for breakfast then your next best option is to drink fresh raw green veggies, juiced or blended in a smoothie. For taste, juices usually have fruits added, so try to make juices with lemon or lime to flavor. Juices from Joos , SUJA or Blueprint are available at wholefoods pre-made but these green juices all contain apple so use this as a last but next best option.


It’s best to have a friend or group to cleanse with so that you can be supported and motivated by others. Make sure to take pics of your meals and share with the group so that people can feed off of each other’s positive energy as well as get ideas from each other. For social networking purposes make sure to tag #getkristenfit and #greenandwhitecleanse .


Directions for coming off of the cleanse and nutritional guides going forward are available from Kristen. Please email to join a program

Lose It To Win It

GetKristenFit’s Weight Loss Challenge

8 weeks will CHANGE YOUR LIFE!


Tomorrow marks the beginning of another round of my ever growing weight loss challenge. So far I have thirty-five individuals enrolled and ready to shake things up a bit just in time to earn their best body ever before summer rolls in. This will be the sixth edition of this program and I’m positive that it will be the best and most successful yet! Not only do we have the weather on our side to heat things up, but also, after helping over 200 people go after their weight loss goals over the past year, I feel as though my expertise are more than sufficient at this point…… just ask the six winners that have gone home with cash prizes totaling over $3,000 🙂 ! In past rounds several people who have been struggling to lose weight for YEARS succesfully have lost between 10 and 30 pounds in just weeks!


Magda avoided cake to take the cake during the last round of Lose it to Win it!

The basic outline of the program:

Participants sign up and pay a fee to join (all money collected goes into a Pot to be awarded to the winner)

All participants do an initial weigh in with me on our official scale (weigh ins start tomorrow May 4th)

Participants can chose to do weekly weigh-ins with me for a $30 buy in fee (reccomended), or can just weigh in at the beginning or end of the program for a $50 buy in fee (if you do not live local). If a participant gains weight from one week to the next they pay a $1 per 1/2 pound, fee to the pot. If a participant misses a weigh in then they pay a $6 fee to the pot (equivalent of gaining 3 lbs).

All participants will do their final weigh in on Monday June 30th.

This round will have 2 winners that will spilt the pot: 1. Most weight (in lbs) lost 2. Greatest % of body weight lost

Program details:

1. The challenge starts off with a nutritional cleanse. There are a few options to chose from and the goal is to cleanse for a minimum of four days. If people are feeling good and energetic they are encouraged to continue cleansing for up to a week. (Check back for my post on details of the cleanse)

2. Each participant will also agree to give up ALL refined sugar, ALL alcohol, or ALL refined sugar and ALL alocohol for a minimum of 30 days. Note: All previous winners of this program continued cutting one or both for the entire 8 weeks. Each participant will have a buddy to report to and hold them accountable for staying on track with this part of the challenge.

3. We also will have a kick off workout tomorrow (Day 1) where we bring people of all fitness levels and abilities together to meet and motivate each other. Our workout is going to be a heavy bag boxing class at Nonantum Boxing Club taught by the lovely yet badass Shannon Gargaro.


Shannon Gargaro, Nonantum Boxing Club Newton, MA

 4. Each week there will different physical challenges to conquer, which are emailed out at the beginning of the week. They will start off easy and get progressively harder as the program goes on.

5. Daily motivational emails are sent out each morning that also will offer diet tips and workout ideas.

6. Several group workouts and outings are planned throughout the course of the 8 weeks. We try lots of new things to keep it interesting and fun. Working out shouldn’t feel like work or be boring….Who wants to spend their time like that!

7. At the end everyone is happier and healthier 🙂 I will post updates on the competition and the outline the program so stay posted and root everyone on!

I will post updates on the competition and the outline the program so stay posted and root everyone on!


Coach K