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My experience with CrossFit… It’s not that scary…

Are you a female and curious if you could get fit by going to CrossFit? Afraid you won’t fit in? Worried you won’t be able to lift a thing? Or maybe you’re worried about getting too bulky as a female. That’s exactly how I felt. So I’m here to explain a few things about the box and share my experience so that you can feel more comfortable stepping in the first day and giving it a try.

When my husband tried to urge me to go to CrossFit with him I thought he was joking. He’s a funny man so you never know. He kept mentioning to give it a try for about 6 months before I got curious about it. My final straw when I knew I needed to do something was when we were in Croatia. We went river canyoning and for the next week I couldn’t walk because my legs hurt so bad!

People are not as in shape at the box as you would think

One of my biggest fears when going to the box was that everyone would be so in shape and would be able to lift so much more than me. But when I showed up I noticed that many people that were going to the box were not so in shape. Some were actually on the heavier side and didn’t look healthy at all. Of course naturally they could lift much more but my motive for going to the gym was to get into shape and healthy. The key here is that if you eat a terrible diet, you can lift all day long but you will not purely get in shape by working out.

Everything is scalable

Of course this was a huge worry for me! I’m tiny and don’t have big muscles. I saw the CrossFit games and how much those girls were lifting. I thought I had to immediately do that when I walked in the box but when I walked in, the trainer told me to get a 15 pound bar. I then thought I would die but I realized no one even noticed. I learned the basics and techniques before anything so that I would not get hurt. I slowly moved my way up. I then realized everything was scalable, pull ups, wall balls, running, box jumps etc. I always found a way to complete the moves to the best of my ability. Secret too… most other people were scaling also. Everyone has their move their not able to do.

Focus on getting stronger both mentally and physically

Don’t focus on the weight. The weight will come if you focus on getting mentally strong and ensure you are following the proper techniques. It’s very important that you do not get hurt. Focus on getting mentally stronger. It will go a long way. Remember when you’re ready to give up, you’re only about 40% away from physically being able to actually give up.

Everyone is supportive

No one is paying attention – everyone is focused on themselves and doing their best that they’re not paying attention to your PR (personal record). People at the box are extremely supportive. When you feel like you can’t do anymore someone is usually cheering you on, especially if they finished first. Everyone

Trainers are exceptional

The trainers were quite exceptional when it came to being motivating and helpful. They were there consistently to show you proper technique, encourage you when you wanted to give up or just to joke around. They made it easy to continue to want to come back.

You will not get huge muscles as a female if you don’t want to

It actually takes a lot of work, dedication and supplements for females to truly get big muscles like the girls you see in the CrossFit games. Females bodies aren’t actually built to have huge muscles. Will your muscles get bigger? Yes of course but it will be toned versus being gigantic.

Did you do your best and try your hardest? I remember when I didn’t sleep at all one night because I read the WOD for the next morning and my worst nightmare was there. A one mile run. If there was anything I hated at the gym it was a run of any distance. I literally had nightmares that night and tried to come up with every excuse in my head not to go. But I woke up in the morning and decided I was going to give my best and that’s all I could do. So I did. I ran it in 12:32 which most people know is not a very good time but I didn’t care because “I ran a mile!” and the best part was I wasn’t even last! I felt so accomplished that day nothing could bring me down. (I do run a better mile now. lol.)

In the end CrossFit truly is for anyone who’s willing to put a little hard work in. Most every box I know of offers at least one free visit to start. Mine offered 5 free classes which helped me to truly decide if it was for me or not. So if it’s free what do you have to lose? Go for it.

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Easy Keto Egg Roll in a Bowl

Lately I have had a lot of people asking me about what I eat and for some ideas on some recipes. I decided I would begin to post a few recipes each week that I enjoy. Some are staples in my house, others are kind of random when I need something quick like this egg roll in a bowl, and others are when I feel like experimenting. Soon I will post some of my favorite dessert recipes too!

Easy Keto Egg Roll in a Bowl

Enjoy egg roll in a bowl!
Prep Time15 mins
Cook Time15 mins
Course: Main Course
Servings: 6 servings

Ingredients

  • 1 1/4 lb spicy bulk pork sausage
  • 1/4 cup water
  • 3 cup green cabbage shredded
  • 1 medium carrot shredded
  • 1/2 teaspoon garlic powder
  • 2 tablespoons toasted sesame oil
  • 1/2 tablespoon fresh ginger finely minced
  • 2 tablespoons green onion chopped
  • 1 tablespoon rice vinegar
  • 2 tablespoon coconut aminos or tamari
  • sea salt and pepper to taste

Instructions

  • Heat a large high-sided skillet over medium-high heat. Add sausage and cook, breaking the meat into small pieces as it cooks, for approximately 5-6 minutes. Once sausage is no longer pink, remove from heat and carefully drain excess grease from pan.

    Safety Tip: Wipe off any excess fat that drips down the side of the pan before returning to burner.
  • Return skillet to heat. Add water and scrape up brown bits from the bottom of the pan with a spatula. Reduce heat to medium and add shredded cabbage, carrots, garlic powder, sesame oil, ginger, and green onions. Season with salt and black pepper, to taste, and cook, stirring frequently, until the cabbage wilts and the carrot softens, approximately 4-5 minutes. 
  • Add rice vinegar and coconut aminos and stir to combine. Cook another 1-2 minutes or until heated through. Remove from heat and transfer to a serving platter or bowl. Sprinkle with toasted sesame seeds, if using, and serve immediately. Enjoy! 

Notes

Nutritional information provided for entertainment purposes only and is not to be construed as medical advice.

 

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best lyfe ever

8 Benefits of a Plant-Based Diet

I’m not going to try and convince you here that you should be a vegan. After all, I know my body does best on a Paleo type diet. That’s when I feel best, healthiest and do best maintaining my weight. However, I do try to consume a bit less meat in the past. Our family typically has 2 – 3 plant-based meals a week. This helps us get more veggies in our diet and adds nutrition. If anything, there’s no harm here. Afterall, we know the amazing benefits adding veggies into our diet has.

There’s disagreement about whether humans are designed to eat meat or not. After all, we lack the claws, teeth, speed, and physical prowess to catch any wild animals that most people would consider worth eating.

Regardless, there’s a lot of evidence to support that most of us would be healthier if we reduced, or even eliminated, meat from our diets.

Consider these benefits of limiting your meat consumption:

  1. Cost. Meat can be one of the most expensive foods. Reducing or eliminating your meat consumption can do wonders for your budget. Notice how much you spend on meat the next time you go shopping. Extrapolate that information and calculate how much you spend during a year.
  2. It’s better for the environment. Meat consumption is hard on the environment. 41% of the land in the United States is used for grazing livestock or growing crops for animal feed. Those fires in Brazil are to clear land for cattle. Raising animals for meat is a very inefficient way of producing food.
  3. A lower risk of cardiovascular disease. Those that eat a plant-based diet are less likely to suffer from heart attacks and strokes. You could potentially be healthier and live longer by eating more plant foods and less meat.
  4. Lower body weight. Meat is a calorie-dense food. Reducing the amount of meat in your diet can lower your body weight. This is great for your appearance and your health. Obesity is associated with numerous health issues.
  5. You’ll eat fewer hormones. Most of the meat available in the store contains hormones that were fed to the animal. These allow the animal to grow faster, which makes it cheaper to raise. Some of these hormones can be unhealthy. Your body would prefer to manage its own hormones without outside interference.
  6. You’ll be less likely to suffer from type II diabetes. Diabetes is incredibly hard on your organs and blood vessels. Eliminating high-calorie foods like meat can help to prevent developing this dangerous disease.
  7. You’re likely to lower your cholesterol and blood pressure. Meat and obesity can raise your cholesterol and blood pressure. Both are bad for your blood vessels and can lead to heart attack and stroke.
  8. The meat industry can be ugly. Animals crammed into cages. Animals treated poorly. In an effort to maximize profit, the meat industry doesn’t treat animals well in general. When you skip the meat in a meal, you’re not supporting an industry that is unkind to animals.

There’s one scientifically supported hypothesis that eating meat isn’t a bad choice, providing you don’t have any health risk factors. Some of these include smoking, diabetes, hypertension, existing heart disease, high cholesterol, and obesity.

I strongly recommend if you are going to eat meat, to purchase the highest quality, most organic, grass-fed or pasture raised meat you can. I have a monthly subscription for mine from ButcherBox.

The truth is that no one knows the best diet for certain.

However, most people would experience health benefits by reducing the amount of meat they consume.

Try an experiment. Cut your meat intake by half for the next two weeks and notice how you feel. Check your weight at the beginning and at the end. Decide for yourself if you want to go back to your normal portion of meat, or if you’d rather, cut back even further and run an additional experiment.

Keep in mind that avoiding meat doesn’t mean that chips, ice cream, and other processed carbohydrates are suddenly okay to eat. It doesn’t help if you drop one unhealthy option for another. You already know which foods are healthy and unhealthy.

Make healthy choices and cut back on your meat consumption. You’ll be helping yourself and the environment. In the end you will have nothing to regret. Just one step in creating your Best Lyfe Ever!

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Book your Dream vacation!

If you know me, you know I loooooove to travel! But what a lot of people don’t know is that I travel on a budget so that I can travel more often. So I figured why not share what I do with you. Therefore you can travel and experience the world also!

Does you love to visit new countries? Who likes to save money while doing that? Well you’re in luck. Today I decided to write about my experience of booking my trip to Thailand to help you with tips on how to book your dream vacation and save money in the process.

The first and most important piece of the trip is deciding where to go. Maybe you have that dream spot that you’ve always been dreaming of or maybe you’re on a budget. There are a few things to consider when determining where to go.

  1. Safety of the location
  2. Weather
  3. Culture

Once you decide where to go, you need a way to get there and a place to stay. Look for the following:

  1. Combo deals – Book flight and hotel together. As most people know, you can often find better deals by booking these two together. When you do find a good deal, ensure the security of the site. There are a lot of scams out there these days. The reputability of the company is also important. Do they make it easy to do business with?
  2. Fare watch – There are websites out there like SkyScanner that will look at different dates and watch flights. You can also set up alerts on many websites. Some sites I recommend are Kayak, justfly, orbitz, expedia, etc. With many of these sites you can fare watch to see when prices go up or down.
  3. Read reviews – You can also read reviews of the airline or hotels on the search sites or on the main site of the hotel. I like to look at recent reviews of hotels. This will give you ideas about location, quality, food, etc. Often times, people will talk about the food or how long it took them to get to major attractions. Take it all with a grain of salt though. Different people have different preferences.

Now you know when and where you are going! Fabulous! It’s time to create an itinerary.

What do you want to accomplish when you get there? Are you looking to eat a particular cuisine, see historic sites, go on a specific expedition? I love watching YouTube videos before I go to see what the area has to offer. It also gets me more excited for the trip and shows me what I might want to do or avoid when I get there. What activities is offered in that location. TripAdvisor gives some great advice and many top lists of things to do.

Next, book your excursions. If you’re not on a time constraint, then I recommend booking the excursions when you arrive. Often times, you can negotiate a deal when you’re there rather than paying the set price they have online. Most tourist areas will have excursions available to book right at the hotel.

So now that we reviewed how to decide where to go on your next vacation, how to book a flight and hotel and lastly create your itinerary, you are all equipped with the tools and resources to create your dream vacation. I chose to go to Thailand for my next trip. Where will you go?

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Top 10 Ways Gratitude Enhances Your Life

Sometimes in order to create your Best Lyfe Ever, you must start with where you are. Everyone, no matter the circumstances, is able to find something in their life they are grateful for. For instance, everyone can start with the fact that their heart is beating. Without your heart, you are not alive. It works day and night without thought. If nothing else, start here.

Abundance surrounds you in so many ways. Regardless of your station in life, there are many things that gratify you. What are you thankful for? Take a moment to ponder them.

Consider the ways that having gratitude makes your life better:

  1. You’ll be more enthusiastic. Research shows that when subjects recorded what they were thankful for in a journal on a regular basis, they reported having a larger sense of enthusiasm for their life than those who didn’t write about their gratitude. Acknowledge your gratitude. You’ll be glad you did!
  2. You’ll feel more determined to achieve your goals. When you take notice of the good things you have, you’re more likely to put your nose to the grindstone and keep working for whatever else you desire.
  3. Your level of optimism will soar. According to several studies, those who documented what they were thankful for were much more positive about how their life was going and how it would proceed. Being optimistic will fuel your passion to construct the life you deserve.
  4. Energy levels increase. If you have gratitude, you’ll have more energy to create the life you desire. Being aware of what you’re thankful for galvanizes your efforts to discover all that your life can be.
  5. You’ll pay more attention. Being thankful ensures you’ll be more alert and aware of how your life is going, what you’re doing, and how you can continue to build the life you seek.
  6. Levels of stress drop. As you live a life of gratitude, things that used to stress you out will lose their power. Instead, you’ll be entrenched in the wonderful world you’re living in.
  7. You’ll feel more content with life. Those who consciously have gratitude experience reduced levels of depression.
  8. You’ll exercise more. Those who show a sense of thankfulness had higher reports of exercising more than those who weren’t keeping a gratitude journal.
  9. Providing aid to others will come easier to you. When you notice all the positive things surrounding you, you’ll reach out to help others more often. When your soul is flooded with light and positivity, you’ll feel more like being there for others.
  10. You’ll discover the life you truly want. As unusual as it may sound, the research about gratitude indicates that those who have thankfulness in their hearts are more likely to achieve their goals. As your thankfulness grows, your dream life is built.

Open your eyes to the bounties that grace your world. When you do, you’ll live a more fulfilling life. Allow yourself to feel passion about the color of the fall leaves, the peacefulness of the snow falling, or the beauty of the blue sky. Notice the feel of a warm coat against your skin or the love in your child’s hug. Maybe you’re even grateful for that first cup of morning coffee.

Are you ready to start to create your Best Lyfe Ever? Get started today on your own gratitude journal. Write about everything that you’re grateful for. As you begin to give thanks, you’ll find your dreams coming true.

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best lyfe ever

Achieve Your Goals in 2020!

Here’s to a new year and a new decade! This year will be the BEST YEAR EVER! Thought about starting a New Year’s Resolution but also thought about ditching it because the plans in the past haven’t worked out? Have you thought about what your intentions for the new year might be? We certainly don’t want to ditch our plans going into 2020 all together but it is important to create smart actionable plans and keep it simple so we can actually accomplish our goals this year. Below are a few steps and suggestions to get you there.

Start small

It’s important not to overwhelm yourself. I bet if you wanted you could come up with a huge list of all the things you want to accomplish this year. But why make a list that is unachievable. Start small. Want to lose a few pounds? How about getting into better shape? Quit smoking? Learn a new hobby? Travel more? If you start off the year trying to accomplish all these things you’re not probably in for a successful year. It’s important to start smart. Accomplish one goal and then move on to another. This way you don’t feel overwhelmed and give up all together.

Write your goals down on paper

If you’re thinking of many goals. Write them all down and pick one that you can start with. Then take that one goal you chose and break it up into tangible activities. Pick 2 – 3 action steps you can start doing right now to get started. Want to get to the gym more? Start by signing up for a membership, decide your frequency, schedule it into your day (add to the calendar). Don’t try to do everything at once and don’t overcommit yourself. Stating you will go to the gym every day is not a reality. Be specific with your plan and remember if you don’t put it on your calendar it probably won’t happen.

Announce them to the world

Post it on Facebook, Twitter, Instagram, whatever your mode is but let the world know what you are planning to do. If social media isn’t your cup of tea, that’s fine too. Let anyone who is willing to listen know what you plan to accomplish, a spouse, best friend, parent, child, anyone. It helps to let the world know. If you do this, you are more likely to hold yourself accountable to it. Plus people will ask you how you’re doing and you will have to answer to that. So why not be prepared by being able to say “I’m crushing my New Year’s resolution”.

Create visual reminders

Let me just start by saying “I love vision boards”. I love being able to put things up on the board and then removing it when I accomplish the goal. It is a fantastic feeling! Print out, cut out, clip art whatever you need to that reminds you of crushing your goal. There are so many resources out there to help you to do this. Place this somewhere where you will see it on a daily basis. Post it on a mirror if you have to but this helps make it real.

Have an accountability partner to hold you to your goals

It’s always helpful to have someone reminding you of your goals and holding you accountable. Remember all those people you already told you were going to commit to these goals? Who would be the most honest with you and hold you to achieving them? Who would be willing to have daily, weekly, or monthly check ins with you to make sure you’re following through on your commitments? Ask this person if they’d be willing to help with being your accountability partner. You never know, maybe they will need one too and you can help them out also.

Don’t beat yourself up

I had to learn over time and the hard way that “Perfection is impossible” Don’t beat yourself up over mistakes or set backs. I know this is easier said than done. But if you don’t eat properly one day or miss a day at the gym, or even a week for that matter – don’t throw in the towel. It’s important to get right back up and on track towards your goal. No one is perfect and no one expects you to be perfect but if you set the goal in the beginning of the year it was important enough to you to work towards it. So don’t give up on it. You got this!

Don’t wait for a new year to set new goals

So you’ve crushed your new goal! You’re now in great shape and feeling great about yourself. Wonderful! I’m so proud of you! Are you going to wait until the new year to start another goal? I say start now! You’re already crushing it, I know you can do more. Remember that list you started the year with. Pick the next realistic goal and build out your plan. 2 – 3 activities to start today and start crushing the next one off the list. You got this.

As Tony Robbins will say “if you’re not growing, you’re dying” so commit to yourself this year to continue to grow. Take it slow, create and crush one goal at a time. I’m confident in all my fellow goal crushers out there that you will accomplish great things.

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What’s Your Story?

I remember when one of the first times I told someone that I wanted to write a book and help other women achieve their dreams. The person I told asked me “what’s your story?”  I looked at him blankly like he was speaking a foreign language. “My story?” He told me of his overseas military story and how others have cheated death or recovered from addiction and asked again “So what’s your story?” I then responded by telling him I didn’t have anything special to tell or a special story. He then reminded me that I wouldn’t be able to influence people because I didn’t have a “story”. 

This became my story and sat in my head for a few years. I allowed it to become part of my reality. I then got hives and while it sucked, it still didn’t define me. I made it through and learned a lot about diet and lifestyle. I even went to school, started coaching clients, and started a business. But something was missing. It wasn’t me and I wasn’t being authentic. 

I remember about two years later when I finally had that “ah ha” moment. You know, that moment when everything gets clear and you feel like a dark cloud has been removed. This was my moment. “Screw him!” I said aloud. This is my story! I’m just an average girl who’s done some pretty incredible things like served in the military, rose up in the corporate world, created a six figure income, was named “top 40 young business professionals” in my local area and now am starting that business he told me I couldn’t do. 

That’s my story! I’m an average girl with a ton to share with the world. I choose to live my life to the fullest everyday and I’ve only just begun to create my BEST LYFE EVER! This is for all those other girls out there that feel just like me, like they’ve got something more in them. They know they’re capable of more and are ready to take their life to the next level. I’m so excited to share this journey with all of you. This is just the beginning of my story. What will your story be? 

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best lyfe ever

Choose to live your BEST LYFE EVER!

So I decided to take a different approach on this coaching thing. Don’t get me wrong, I love talking about nutrition but I also realized that I have a lot more to offer the world than just talking about nutrition. I’ve learned a lot over the last few years and I’m ready to share it with everyone! I’ve decided that my new mission is to provide women all over the world with the tools and resources to create their BEST LYFE EVER!

The first step before learning any new habits is learning to prioritize yourself. This can be difficult to some because they put mom, wife, manager, etc before self love. Many of us forget that if we do not put ourselves in front of others we cannot be our best for our children, husbands, employees, etc. I know because I did this. I put everyone else before myself and that’s when it all came crashing down. As you already know, I’ve been dealing with these hives and unfortunately it has made me very cranky over the last couple years. But learning to prioritize myself and work through my health issues was the only way to end up strong on the other side. 

Below are some of the things I found most important throughout all of this. Here are the 7 key areas I believe to achieve your best lyfe ever! It’s all about changing habits. If you can change your habits, you can change your life. However keep in mind I’m not even going to begin to crack the surface on these today but will have courses and coaching sessions over time to help with all of them. 

Mindset

As human beings we are incredible. I believe that everyone of us has the power to achieve anything we put our mind to. We just have to believe. I know this can be difficult but through affirmations and meditation we can certainly train our minds. The first step is believing we can. As Tony Robbins quotes, “You can change anything in your life today by changing your perceptions and changing your actions”.

Sleep

I never realized how important sleep was until recently. My husband recently got me an Oura ring and I started tracking my sleep. My sleep was only 10 mins deep a night! Through a nighttime routine and the use of my new favorite bio-hack, the chilipad, my sleep has improved dramatically! Good sleep makes all the difference. I wake up more energized and ready to take on the world. 

Eating Whole Foods

This is the area where I get the most questions… The most common one is “what should I eat?” I truly believe that everyone’s body is different and we all need to learn to listen to the signs it is giving us. But one thing I feel certain about is that we should all be eating real unprocessed food. This is a must. We should be eating things Mother Nature intended is to eat. I always loved the saying “if it was made from a plant, eat it. If it was made in a plant, don’t”. If you focus on nothing else focus on this alone. If it comes in a can, jar, bag, or box it’s probably not in your best interest to eat. Start here and start from where you are. 

Movement

Get your body moving! But find something you love. Go for a hike, ride a bike, find a Zumba class. Just make sure you enjoy it. If it becomes a chore you’re unlikely to continue to go. However if you find joy in it you will more likely continue. There are so many ideas out there to choose from. Download the MindBody app and see what classes are in your area. remember sometimes slowing down and doing so yoga or tai chi is the key to weight loss. 

Money

I’m not going to go deep here but if you have negative thoughts about money then that’s what you will bring into your life, negativity around money. We could get into savings, retirement, investing, etc here but I’m not for this purpose. Those are all important but for this conversation, It’s important that you focus the money on things that bring you joy or are helping you to become a better human being. So ask yourself when buying something “Does this bring me joy?” “Is this bringing me closer to my end goal?” Or “Is this making me a better human being?”

Relationships

We are all in relationships whether we like it or not…with our spouse, our kids, our parents, our friends, our co-workers, etc. Unless you are a recluse you have some sort of relationship. It’s important that these relationships are always growing. If they are toxic, work on them or leave them. Negativity just breeds more negativity. We all want the same thing in life which is to bring more joy and happiness into our lives so put your focus here with your loved ones. 

Spirituality

I believe that we all need to believe in something bigger than ourselves. You can call it God, Universe, Love, it doesn’t matter. But believe there is something out there. When we put our faith into something bigger amazing things can happen. I’ve learned to put my guard down and trust the universe and I’ve gotten this far. I can’t wait to see what it has in store for me.

These are just a few things I learned along the way and have made a priority in my life. I can attest they have made such a difference. My goal is to ultimately be able to share these tips and tricks and more details with women all over the world. If I can make a difference in just one woman’s life then it’s all worth it. It’s all about creating habits and habits create lasting change. Sign up for a free Discovery Session with me today! Decide to take back control of your life and learn to live your BEST LYFE EVER! 

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MEET KRISTY…

WELCOME TO BEST LYFE EVER!

I’ve been on a self discovery mission for some time now. I’ve started a couple of other sites but something was always missing… my authentic self. My mission here is to provide women all over the world with the tools and resources to create their BEST LYFE EVER and to do so I need to start by bringing my authentic self. So here it is.

Some may be ready for this and others may not. But I’m finally in a place to provide my authentic self in hopes that it helps at least one person out there. If I achieve that then it’s all worth it. But I have a feeling there will be a bigger impact because I know there are others like me out there that are tired of sitting back and watching life pass them by. Tired of feeling like they’ve lost their passion and zest for life.

The best part about this is I’m just an average girl that’s accomplished a lot so far in this life and is on a mission to helps others accomplish their “more”. All too often we hear some of the best selling authors tell their story of how they reached bottom and risen up to accomplish some of the greatest achievements. I have soooo much respect for them and many of them have helped me get to where I am today. But I also know there are many out there like me who have been living small and are ready to rise up and make things happen. If you are one of those people, this is your spot. Get ready to create a movement and help the world live their BEST LYFE EVER!