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Filtering by Tag: 21dayfix

Boot Scootin' to Fit!

Kelly Woolfe

Well this is fun!

The brand new, country music based, dance fitness program, Country Heat is here, and I finally had the opportunity to give it a try.  I'm not going to lie --- I thought to myself, "I'm not a dancer, its not for me, I'm not a huge country fan, I'm not going to sweat...."  BOY, I was so wrong! Country Heat shocked me by 1) being an absolute blast 2) having awesome music that I recognized and loved, and 3) it made me sweat. I truly was so wrong. I'm SO GLAD that I know now what its like because I truly recommend it as a fun workout for anyone -- all ages, all levels -- you're going to sweat and have fun!

Check out my friend and I boot scootin' and boogying down! 
https://www.facebook.com/PhysiKellyFit/videos/842210025880066/

Autumn Calabrese created this workout as another option for those that don't love to workout, don't love high intensity or high impact workouts, and who love listening to fun music while getting and staying healthy!  

Also cool is that this program is paired with the portion controlled container system so you are truly getting the very best results possible - because as we know -- nutrition is 80% of the equation!

Now that I have tried the program, I am really excited -- I think that it can be so easy to get stuck in a rut with the same old cardio routines, and I think that this is going to keep things interesting!  And, even though I am NOT a dancer, I love that the moves are simple enough and broken down enough that you don't have to really have any dance skills to be able to still do this and have a blast with it.

So how can you score this program?!  Well you can only get it from a coach like me!  The first step is to create a free Team Beachbody Account so that I am your coach.  Click here to set up a free account with me as your free coach! https://www.teambeachbody.com/tbbsignup/-/tbbsignup/free?referringRepId=214507

Next, the challenge pack for Country Heat is the best bang for your buck.  It comes with the entire Country Heat Fitness program, the nutrition guide, program manual, food storage containers, 30 days of Shakeology, access to stream your workouts with Beachbody On Demand, and its on sale with discounted price and shipping right now!   This also gives you access into my exclusive Country Heat private accountability and support group where I will be giving you sample meal plans, recipes, daily tips and motivation to get you started with the program, keep you motivated and help you to see the results that you are looking for.  

This is the total package!!  Trust me, you want the support from others just like you. I know when I started with my journey it was so helpful to have other women that I could ask questions, could help me with my meals, and could hold me accountable for getting in those daily workouts. 

Lastly, I am kicking off my Country Heat Dance Party Test Group on August 15th. You can join me for 30 days of meal planning, prep, accountability and lots of fun!!!  

I can't wait to do this program right alongside you, supporting one another and having fun the whole way through! Let's get this dance party started!


Country Heat is unlike any other workout I have done before. I love that it is FUN and DOABLE, no matter where you are starting from. To join my exclusive test group that begins August 15, just grab your Country Heat Challenge Pack below, then reply to this email to let me know that you're in!! Don't miss out on your opportunity to grab your spot!

Sometimes, a girl just needs some sweets.

Kelly Woolfe

Sometimes, a girl just has to have a treat. I mean, life wouldn't be RIGHT without a sweet treat sometimes. Life wouldn't be LIVING if we never treated ourselves!

Yes, as you might be able to tell, I have a sweet tooth. A MAJOR sweet tooth. Sadly enough, I think about sweets quite often! Luckily, my shakes ward off the sweet tooth crazy well, but there are just THOSE days. You know what I'm talking about. Those days where you just CAN'T handle it anymore and you cave. 

And you know what? Life is about balance. So sometimes, its perfect eating and kick butt workouts, and sometimes its pizza and cupcakes and being a sloth. Am I right? 

Then there are those days where you think you really can make it if you can just make a healthy treat work! And luckily, there are TONS of healthy, totally satisfying treats out there that do the trick. They nip that sweet tooth in the bud and don't take you careening off course from your health and fitness goals.

I love that there are so many 21 Day Fix approved sweet treats that are absolutely on track and absolutely delicious. Check out some of my favorites.


I hope you enjoy these as much as we do and find a favorite that fits into your lifestyle, your eating plan, and helps keep you on track on those days where you just want to throw in the towel and give up. Believe me, these have helped keep on track so many times! 

Have a fit and healthy week!
-Kelly


Get the SCOOP on my next group!
New group starting SOON!

6 Things About Motherhood

Kelly Woolfe

First of all, Happy Mother's Day to all of you amazing mommas!!! Its a tough, crazy, never dull, exhausting, and rewarding job, isn't it???

At church this morning, my pastor started off with 6 things about motherhood. I got a nice chuckle, and wanted to share this with all of you, too!  

1) Mothers spend the first 2 years of their children's lives teaching them to walk and talk, and the next 16 telling them to sit down and be quiet.

2) Grandchildren are God's reward for not killing your own children.

3) Mother's of teens now know why some animals eat their young.

4) Children seldom misquote you. In fact, they repeat word for word what you should NOT have said.

5) The main purpose of holding children's birthday parties is to remind yourself that there are children more awful than your own. 

6) We child proof our homes, but they're still getting in.

Hope those made you smile and laugh! 

But seriously, motherhood is hard, its a never ending, 24/7 job that is the most brutal and the best job in the world, all at the same time. Don't you agree?

But never forget, that in the eyes of your children, even through mistakes, errors, and not always being exactly the kind of mom we want to be in every situation, we're still Super Mom in the eyes of our kids. That's pretty powerful!!!

I'm feeling blessed and lucky this weekend to be spoiled by my family and am soaking up precious moments with the kids, as well as enjoying some much needed time to myself. I hope you all are getting just what you want for Mother's Day!


As a reminder, today is a day MEANT for us to spoil ourselves a little bit, and I want to make sure that happens for you!!!

Okay, so here's the deal. I'm looking for 2 more mommas who are READY. READY for the opportunity to say YES to doing something for YOU. And for Mother's Day, I'm going to reward you for doing just that...For deciding to take the leap into becoming a healthier you.

For today ONLY, I'm gifting 2 more moms with a special surprise who commit to getting started on their health and fitness journey with their discounted fitness and nutrition bundle. Maybe you've been eyeing that 3 Day Refresh that I told you about in April (and am doing again at the end of this month!), or maybe you're ready to add a little fitness into your life??

So, if your'e ready to gift yourself with health and fitness this Mother's Day, then I'm ready to celebrate you, too! Can't wait to gift you!

Please claim your gift by getting in touch below by the end of TODAY, and we'll talk about getting you started right so you CAN succeed! 


What are those things all about?

Kelly Woolfe

So maybe you've seen me post about them on http://www.facebook.com/PhysiKellyFit, or even seen them in some of my pins on http://www.pinterest.com/physikellyfit. And if you haven't heard much about them, then maybe you've been thinking, "What the heck are those tiny looking colored containers that she is always talking about?"
Well, I'm here to tell you how they have changed my life in terms of nutrition and meal planning. Changed my life AND saved me countless hours that I would have spent meal planning and counting macros. Oh, and they're not tiny. They have actually transitioned me into eating MORE than I used to eat. NOT a bad deal at all!
Okay, so macros, you say?? What are those? Well, macros are carbohydrates, proteins, and fats. And based on your goals, you want to eat a certain amount of macros each day - the correct combination of carbs, proteins, and fats, to reach your individual health and fitness goals. Sound complicated? Yeah. That's what I thought, too.
So what do the little containers have to do with all of this? Well, these containers are life savers because they basically count your macros for you!!! They take ALL the guesswork out of what to eat, and how much to eat of it. It really IS that simple.
As a comparison, I spent a week or two counting my macros traditionally -- this meant looking up calorie content, fat, protein and carb content, and figuring out how to plug it all in so it all worked out JUST SO. Granted, I'm no pro at it, so it took a good 20-30 minute chunk of my day to get it all figured out. I don't MIND doing this -- the problem is that I just don't have the TIME for this. And you know what I figured out after my little experiment? I was eating almost exactly the same as when I used my containers (which is way easier and takes NO time). So ---- no brainer. I went right back to my containers.
So let me explain a little bit more about how they work and how they fit into your fitness and nutrition program, ultimately helping you to reach your goals in a super simple way.
So, before the containers entered my life, I had transitioned over to clean eating. Clean eating is basically taking out all processed foods, foods with artificial flavors and dyes, staying away from added sugars, and eating your food in its most whole form. And, the fewer ingredients, the better. I was new to clean eating, so I didn't yet "GET" that even if you are eating clean, you still need to eat the right combinations of foods to get results. As a result of me not being educated enough on this yet, I ended up eating way too many carbs, too many healthy fats, and not enough proteins and veggies.
When the container system was released, I anxiously purchased it and started reading up and researching. And my mind was BLOWN. Oh. My. Gosh. I had NO idea that I had it ALL wrong. I had no idea that it could also be THAT simple to change things up so I was eating correctly for my body and for the results that I wanted. To this day, my mind is still BLOWN at how simple this really is.
To give you a little idea of how simple it is, I'll tell you what my daily breakdown is.
I eat a combination of proteins, carbs, veggies, fruits, healthy fats, nuts/seeds, and oils/nut butters. Depending on goals, I get a certain number of containers per day for each of these categories. For example, 4 proteins, 2 carbs, 3 veggies, 2 fruits, 1 healthy fat, 1 nuts, 2 tsp oils.
I have also eaten "up", which I have found actually suits me a little bit better. When I eat up, I eat 4 proteins, 3 carbs, 4 veggies, 3 fruits, 1 healthy fat, 1 nut, and 4 tsp oils.
Basically, mix and match and as long as you end up eating those containers each day, along with a simple, effective, 30 minute workout, you're good to go.
I've gotten into a great routine with my containers and really don't even have to think about it anymore. For planning purposes, I start with dinner. Once I know what I'm eating for dinner, I can easily plug in the rest of the containers throughout my day. You totally get into a groove with it. I love eating this way and love this healthy lifestyle change. It has made me feel so good from the inside out. I have no doubt that you'll feel the same way!
Still confused? No worries! Check out one of my previous blog posts that shows an entire week's meal plan, with container counts (not to mention an awesome recipe!).
http://www.physikellyfit.com/blog/2016/1/18/ows0ir0qiahhwqx0jx6uvu0hmu0kuw

I don't know about you, but this way of eating still excites me, and I can't wait to get started with YOU.  We'll do it together the whole way through with help, tips, recipes, daily encouragement and motivation, accountability and support from myself and otherparticpants for the absolute best results possible.
What are you waiting for!?


Don't forget that my 22 Minute Hard Corps Test Group prep week starts today, March 14, and that Day 1 is March 21. There's still time to join us, but you have to act FAST. You'll be AMAZED at your results, JUST in time for swim suit season! And really, 22 minutes!? Anyone can find time for that! Can I count you in?

The BEST 21 Day Fix Chicken Enchiladas

Kelly Woolfe

YUM! I am so thankful to have a new favorite recipe in my weekly recipe repitoire. It is so nice to mix it up a bit. I have been in a little bit of a rut in terms of my eating and had been making the same things over and over. So glad my awesome challenger came across this awesome, 21 Day Fix friendly recipe and shared with the whole group. It really is delicious. Plus, I love having leftovers on hand for lunches during the week, too.

Check out these delicious and "I can't believe that these are healthy" Chicken Enchiladas!

Fair warning to you all before I share this recipe. When I see a recipe, I do everything in my power to make it easier and quicker to make. So, I'm going to share my tips for making these even easier and whipping them up super fast!

What you need:

  • 4 cups torn fresh spinach
  • 2 C. shredded chicken (seasoned with a sprinkle of garlic salt)
  • 1 small can diced green chile peppers (undrained)
  • minced onion (I use minced onion from spice aisle)
  • 1 1/2 C. Greek yogurt
  • 2 tablespoons flour (I use whole wheat or gluten free)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1 tsp. lime juice
  • ½ cup skim milk
  • 6 7-inch whole wheat flour tortillas
  • Tomatoes, diced
  • 6 blue containers (1/3 cup size) of shredded reduced fat cheddar or Monterey Jack cheese

What you do:

  1. Preheat oven to 350 degrees.
  2. Tear or chop spinach, then wilt in microwave for 1-2 minutes.
  3. Stir in chicken, minced onion and green chiles.
  4. Prepare the enchilada sauce -- mix together yogurt, flour, cumin, lime juice, salt and milk.
  5. Pour half of the sauce into chicken mixture.
  6. Fill six whole wheat tortillas, gluten free tortillas, or Flat Out wraps with filling mix and roll up.  Place seam side down in a 9x13 baking pan.
  7. Top with remaining sauce and sprinkle each enchilada with 1 blue container of cheese.
  8. Bake for 15-20 minutes until cheese is melted and browned.

21 Day Fix Container Count for 1 Enchilada: 1 Red, 1 Yellow, 1 Blue, about 1/4 - 1/2 green

 

This is what you will need. As I said, I make it as simple as possible. I picked up this already cooked and shredded chicken at Target (Archer Farms brand). I also used spinach that was ready to go, just needing to be chopped, and instead of chopping onions, I used minced onion from my spice cabinet.

After chopping up your spinach, simplify by wilting in the microwave for a couple of minutes, rather than wilting stovetop --- which takes more time and gets additional dishes messy.

Mix chicken, chilies, wilted spinach, and minced onion in a bowl. In a separate bowl, mix sauce ingredients. Dump half of sauce in chicken mixture, then divide evenly on top of 6 tortillas.

Roll up tortillas and place seam side down in pan. Top with remaining sauce and cheese.
Bake at 350 until cheese melted, about 15 minutes.

Hope you and your family enjoy!!!

From my family to yours,
Kelly


I love that my challengers in my fitness and nutrition accountability groups have found that eating clean, and following the color-coded, portion control container system is not only super filling, its super easy, too! We're using this system in my next group. Want to learn more?