What Supplements I Take

Uncategorized Aug 23, 2016

I get asked a lot about what supplements I take and what I suggest for others. I always feel weird suggesting my supplements to other people, simply because we all have different tastes. I am going to list the few supplements I take, when, and why, and also briefly let you all know why I decided to partner up with strength.com, of all the supplement suppliers.

First, what I use.

Protein Powder – I use this most days, typically after my workout to ensure muscle repair. I always have my protein 30-60 minutes after my workout. You don’t HAVE to have a protein shake, but it is important that you consume PROTEIN. I have been using Garden of Life lately, switching between chocolate and vanilla. I like the chocolate mixed into my pancakes, and I like the vanilla mixed into everything else (oatmeal, smoothies, etc). I really like the ingredients in this protein powder because there is no sucralose.

BCAAs – I get on a kick with these then kind of forget about...

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Our Move + Maintenance

Uncategorized Aug 21, 2016

I have barely blogged all month, despite my best intentions. People move. People travel. Some people do both in combination. Our family is in that group of ridiculous people. We spent close to two weeks traveling, in addition to one week in an unfurnished house. Throw in a toddler and I pretty much wanted to throw the towel in after two days. Did I keep up with my fitness? Nutrition? Did I break my back over it? What did I even DO?

First, of course I kept up with my fitness and nutrition, or overall health. I did not break my neck over it or make special requests for where we went to eat or stayed. I simply worked with my surroundings. I looked for nutritious food most of the time and focused on maintaining fitness over increasing fitness. That means, I was not looking to burn fat or get stronger. I was simply aiming to be able to lift roughly the same weight, and run close to as fast, when I returned to my regular environment. This means working out when I can, but not getting...

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The Fit Moms Plan Feature

Uncategorized Aug 16, 2016

Today I want to feature Claire Martin-Royle. Claire is a personal trainer in Berlin, Germany who is originally from the UK. She has two children, the youngest of which has some of the best hair I have ever seen. Claire runs a boot camp in Berlin, as well as does one-on-one training. She is certified as a pre/post natal specialist and is my go-to for all things Diastasis Recti. Read what Claire has to say about repairing the damage done to your pelvic floor and how to stay active and healthy throughout pregnancy and after!

Diastasis Recti is surprisingly unknown, despite how common it is in pregnancy! Can you explain to those reading what Diastasis Recti (DR) is?

Yes, it really saddens me that more medical professionals do not discuss DR with moms. Many midwives do not even discuss it or test for it post birth.

Your core includes your rectus abdominis muscles (“RA”)(otherwise known as your “six-pack”). Your RA has two halves – the left RA and the...

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5 Workouts While You Travel

Uncategorized Jul 31, 2016
We are knee deep in a move over here, which means no weights – they have been packed and moved already. We will be traveling before we arrive to our final destination and I still plan to workout. Since so many people travel a ton in the summer, or move, I wanted to share five fat-burning workouts that you can do with no equipment (spoiler alert – you will need to find a track for one workout). I have linked videos for exercises that I have videos for in order to take some of the guess work out of what each exercise is! So whether you are moving, traveling, or just trying to shake up your workout routine, try one or all of these workouts. Let me know if you try them!
 
20 minute timer. Push yourself and take breaks as needed.
  • Squats -20
  • Plank – 1:00
  • Push-ups – 20
  • Burpees – 1:00
  • Leg lifts – 20
 
Track Workout – 5 Rounds For Time
Walking lunges – 100M
Squat jump – 100M
Sprint – 200M
Walk 100M
 
...
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5 Habits To Quit

Uncategorized Jul 29, 2016

I saw this picture on Instagram a month or so ago that listed five habits to give up this week. In our Fitness With Kristen member’s portal, we spent a day going over each habit and expanding on what they can mean and how to break that habit. I found it rejuvenating to go over these habits and be reminded to let go. Here are the five habits to give up, and my input on them.

#1- Trying to please everyone. This can be tough because in the pursuit to be a kind person, I think we mix this up with making everyone around us happy. You can be kind without pleasing everyone. When you try to please everyone else, you stop pursuing your own needs for the benefit of making everyone else happy. This is draining. Being a people pleaser can really bring us down because it causes us to be less true to ourselves.

#2 – Fearing change. Change can definitely be scary, and this can relate to fitness as well. Often times I have people come to me who tell me they are...

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Living In The Past

Uncategorized Jul 26, 2016

There is a common trend that I notice, of which I have been guilty in the past, and I strongly believe it is holding people back from reaching their fitness goals. It causes them to freeze. This trend, is living in the past. To be clear, I think there is a difference in challenging yourself, and expecting yourself to be capable of something you once were despite life.


Little Muscle & 10lbs Heavier Than The Day Before Giving Birth

For example, after I graduated college and gypsied out to California, I packed on some pounds. For real, I packed them on. I would get really frustrated with myself and think “I used to be able to do this workout” or “I used to eat better, why can’t I now?” The problem was, it was so much more than that. I didn’t know anyone so I coped with food. It is that simple. Yet, when I first moved I did not like the idea of that, so I was in denial. It caused a cycle of being frustrated with my weight, eating because I was...

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Abs & Health

Uncategorized Jul 19, 2016

Are abs the picture of health? No. Do I post pictures of my stomach? Yes. Here’s why: when my husband & I began talking about starting a family I just assumed that my body would always need covering up. It’s not that I had noticeable abs. I hadn’t since I was a sophomore in college. If I didn’t have them pre-baby, there was NO WAY I would be able to have them after baby. That’s what I thought. I followed a few blogs/fitness professionals online and saw that they not only had abs after baby, but they also had a healthy relationship with food. I just assumed that if people had a banging body after carrying a baby, they were probably way too crazy about their nutrition and I just was not up for tracking my calories or any of that. Seeing these people just live life with kids, have a fit body, and have a seemingly healthy relationship with food made me realize that I did not have to give up on my body goals after pregnancy.

I share my...

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Group Training

Uncategorized Jul 17, 2016

I train people one-on-one in person, run a local boot camp, run an online workout community, and I do personalized online training. Interestingly, my boot campers & online community members are infinitely more successful. Not only do they reach their goals more often, but they also maintain that lifestyle better. Not only do I see those in the group setting continuously moving in the direction of their goals, but I rarely see them gaining back weight or losing the fitness they have built over time.

There could be many reasons for this, but the number one reason I see is because of the accountability to someone OTHER than a trainer. I may have been overweight at one point. I may have been pregnant and lost the pregnancy weight at one point. I may have had to work hard to change how I think about fitness and nutrition. These are all facts, but since this is my passion, it is hard for the average person to relate to me.

Knowing that people are waiting for you at class, or for you...

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Dedication & Extremes

Uncategorized Jul 14, 2016

Here again, I will be climbing up on my soapbox, so get some popcorn and settle in.

I work with clients one-on-one and in groups setting, both online and in person. I am confident in my background, and I know I can get people to their goals. Here’s the deal though: I REFUSE to go to extreme measures. I refuse to give my clients low-calorie diets, or insane workouts just so they can get to a goal faster. Can I help someone lose 20lbs in 2 months? Yes. I am confident that I could get someone there. I will not do it though. I believe in giving clients tools. I believe in health and balance. I believe in slow and steady wins the race because you learn how to take care of yourself. When I work with clients, I rattle off information constantly and remind them that I won’t be their trainer forever. They need to learn to take care of themselves without me as their crutch.

I cannot stand a quick-fix and it really bothers me when I see companies promoting this. I get that it is a...

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BeyondFit Mom Feature

Uncategorized Jul 12, 2016

This month I wanted to feature a woman who has worked hard to change the conversation about fat loss. Kate Horney, better known as BeyondFit Mom, started up a boot camp in New Bern North Carolina, and I actually got to try it when it was in the early stages! Now she has grown and is helping educate women that fat loss is more than simply self-control and hours in the gym. Hormones and efficient workouts play a huge role in this! Kate has also competed in three bikini competitions and has done amazing in each of them, all while running a business, and being a dedicated wife and mother. Find her on Instagram, Snapchat, and Facebook as BeyondFit Mom. I had so much fun learning more about Kate, and have been inspired by her for years.

Did you play sports growing up? If so, which sports?

YES! I played soccer when I was really young, then moved to volleyball & track (I ran the 400 + 400 relay) in middle school and high school.   I played in a rec volleyball...

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