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

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

GKF Chicken Fajitas

GKF Chicken Fajitas

 images-17

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!

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!

 

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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:

Ingredients:
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

Directions:
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!

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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 kristen@getkristenfit.com 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 kristen@getkristenfit.com.  Please also make sure to download the Get Kristen Fit Mobile app, and follow Get Kristen Fit on Facebook.

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Green and White Cleanse!

 

#GreenandWhiteCleanse

 

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!

 green-ginger-celery-juice-9-1

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 .

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

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

Leaderboard:

(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!

28 Day Summer Shape Up: Day 18 – “Cardio Ass Kicker with Mini Bands”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #18

“Cardio Ass Kicker with mini bands”

This cardio interval workout with surely kick your ass both literally and figuratively.  Here are a few more exercises that you can do with just one tiny piece of equipment.  Get ready to get Kristen fit 🙂

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete the following exercises in circuit.  Complete four rounds of the circuit. First round do  1:30 seconds of each exercise, second round do 1 minute of each, third round do 30 seconds of each, and last round do 10 reps of each.  Complete reps as fast as possible without losing your form.  Rest no more than 1 minute between rounds 1-2 and 2-3, and take no rest between rounds 3-4.

 

Mini Band Squat Jumps (band 2 inches above knees)

Mini Band Cross Country Runs ( band on ankles, make sure feet stay flat)

Mini Band Criss Cross Hops (bands on ankles)

Mini Band Lateral Hop Step Touch (band on ankles, start with feet together press out to one side, and feet back together)

Mini Band High kKnee Runs (band 2 inches above knees)

Mini Band Repeaters (band 2 inches above knees, 1/2 the time of each leg)

Mini Band Snowboarders (band 2 inches above knees, squat touch floor, 180 degree jump, back into a squat)

Mini Band Plank Jacks (band on ankles, high plank, jump feet out and in)

 

Enjoy!

Coach K
Remember to post feedback on this workout here, on Facebook, or to my email kristen@getkristenfit.com!

No bands yet?

Get Your Mini Bands Here!