SPRING into Training

Spring is the perfect time to clean, declutter, throw out the negative and
Recharge YOUR HEALTH AND FITNESS GOALS! Start with YOGA and weight training! ONLINE or IN STUDIO! How do I get started and get my schedule organized? How do I stay motivated after 2 weeks? What should I eat and drink?
Start with hiring a COACH! Yes! Hire a Coach! Even Tiger Woods has a trainer to motivate him to be the best golfer in the world! Message me and lets spring clean and train all spring strong!


ZERO Carb Bread

  • Here is your new recipe for the week and its a keeper! I added Pumpkin ūüćäand walnuts. You can also cut the Flax in half and use oat bran flour instead.ūüćě Zero Carb Flax Bread
  • Ingredients
  • 2 cups flax seed
  • 5 egg whites 2 whole eggs
  • 5 tablespoons flax oil,
  • coconut oil, or olive oil
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 1/2 cup water
  • 3 packets Stevia/Sugar
  • Directions Mix all dry ingredients then add the wet. Whisk together and bake at 350 for about 30 minutes. This recipe can also be made into muffins: divide batter into muffin pans and bake for about 10-15 minutes.A sweet chocolate bread can be made by adding Capella Flavor Drops. Some other awesome additions are pumpkin, cinnamon, vanilla extract, and protein powder flavor of choice. Great topped with almond or peanut butter! Nutrition info per serving (1 serving/1 slice) 145 cal, 11 g fat, less than 1 g carbs, 6.5g protein

Meal Prepping Are you willing to prepare?

Meal Prepping! I purchased these¬†BPA Free¬†containers¬†for one of my clients this week. He leads a crazy busy life with a ton or responsibility¬†and doesn’t always have time to pick up the recommended¬†items¬†to facilitate his healthy eating plan.¬†I have no problem going above and beyond for clients who are sincere in their willingness to succeed¬†with healthy¬†lifestyle changes.¬† I call these #TrainerTreats ūüôā

The formula for reaching health and fitness goals is simple : Preparedness.
Carefully preparing clients to reach success both mentally and technically is part of what I do as a Health Coach. Equipping  clients with a sound formula and doing what ever it takes! (I love Amazon Prime)
The will to succeed is important,

but what’s more important is the will to prepare. -Bobby Knight


Fit Tips for Meal Prepping :

1.) Keep it simple. Pick two of each, protein, veggie, carb and  fat for a week.

2. ) Pre-cook everything for the week on Sunday. This past week we fired up the barbecue and grilled chicken and white fish for the makings of 5-6 meals for the week ahead. Fish tacos during the week are a breeze when the fish has been pre-cooked. Grilling on Sunday is a is a big time saver for a busy week.

3.) Measure out¬†all servings to keep your macros on track. Portion control is made easy when¬†it’s all done on PREP DAY. When you are tired after a long stress filled¬†day, the last thing you want to do is count macros or figure out¬†WHAT to have for dinner.

When you fail to prepare, you prepare to fail. Prepare to Succeed with PREP DAY!

If you are WILLING and would like learn more on meal prepping, macros, recipes and  welcome the support, message me!

Kathy Dolan

Health Coach/Personal Trainer/ MOM