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Filtering by Tag: bodyimage

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 22 Minutes of the Day!

Kelly Woolfe

22 Minute Hard Corps, by Tony Horton is here!!!
But first, stop a minute! Tell me the first thing that comes to mind when you think Tony Horton.
Maybe its P90X (or P90X2 or 3), or if you've done his programs before, you might be thinking fun, goofball, or keeps it interesting. Or maybe you're thinking intense, tough workouts????
If I was asked this same question as little as 5 years ago, I would have said, really really hard workouts. My brother gifted me with a copy of P90X before I even knew what it was, and I sure as heck didn't know who Tony Horton was at the time! And at that time, I was in the midst of having back to back babies, and even though I exercised daily, I really had become more of just a walker (with a few runs thrown in on occasion). So ya, I thought --- HARD. And because that was my impression, I never gave it a shot and it ended up in my cabinet collecting dust.
Well, that sure was a shame that it sat there collecting dust so long, because about 3 years ago, after I had finished having babies (after 4 in 6 years), I decided it was time to challenge myself. I was determined to prove to myself that I could do more and be more. I dove in with Insanity and fell in love with Shaun T programs (and pretty much any fitness program that could be done at home while my little ones played). Shortly after this, Tony Horton released P90X3, a shortened, 30 minute version of P90X that was NOT a follow on program and was doable for any person, with or without modifications, regardless of where you were starting. So I thought to myself, YES, a 30 minute version of this workout??? YES, I can do this! So glad I decided to take that chance and believe in myself because I ended up loving the program, and without a doubt, proved to myself that I could do it. And I loved doing it alongside other women who were also proving to themselves that they could complete a Tony Horton workout and THRIVE while doing so!
So, bottom line, Tony Horton's programs should not intimidate you. I say this because I was able to do it and so were so many other women who had never done anything like this before! I'm just a mom and so were my group members -- nothing special or out of the ordinary, just regular moms who wanted to complete a fitness program and get great results. What I found during this process is 1-Tony is hilarious and keeps his programs SO interesting (you'll keep coming back for more because you want to hear what silliness he has to say next), 2-he creates killer programs that are doable for all ability levels, and 3-why wouldn't you want to say that you've completed one of his programs? That practically makes you a rockstar!!!

So, let's talk a little bit more about what you can expect from 22 Minute Hard Corps.
First of all, let me repeat that this program is for all ability levels. You don't need to have done any of his prior programs in order to complete this one.
The program uses dumbbells, but you are also able to completely take those out and modify as needed. There is a modifier in every workout that you can follow to make the program individually suit your level and needs. As you get stronger, you can make it more challenging by adding in weights or going heavier. There is ALWAYS a way to make the program work specifically for YOU.

But, what REALLY is the secret in all of this? Its not JUST the program, although that is a huge part of it. Its also teamwork, support, encouragement, daily motivation, HELP in meal planning, recipes and tips to make things simple and stay on track. The support from the group and me as your personal coach are what truly makes this whole experience amazing. Support when you want to open up the fridge and inhale a block of cheese or an entire bowl of guacamole. A gentle reminder of your goals when the kids have gone to bed and the Oreos are calling your name from the pantry. A nudge to move forward when you don't feel like doing your workout. My accountability groups are a KEY ingredient to making the whole thing just WORK for you. And it doesn't hurt that you make life long, like-minded friends along the way. There's nothing like running towards your goals together with other individuals who support and encourage you!

So, now its your time. No more excuses. You CAN do it -- together with us.
22 minutes per day, 6 days per week, 8 total weeks. Think you can? I KNOW you can.

The only question left is ---- Are you IN?

Check out some of these amazing transformations!

I don't know about you, but these results excite ME, and I can't wait to get started with you. We start our prep week on March 14, and Day 1 begins on March 21.  We'll do it together the whole way through with help, tips, recipes, daily encouragement and motivation, accountability and support from myself and other test group particpants for the absolute best results possible.
What are you waiting for!?

From experience, I know how fun Tony's workouts are!!!
Join us for an amazing 8 weeks!


Ready to be a part of the 22 Minute Hard Corps Test Group?

Healthy Super Bowl Recipes for the WIN!

Kelly Woolfe

To be completely honest with you, I really don't care all that much about the Super Bowl. I know, I know! But, I'm betting some of you might feel the same way as I do! Sure, we're going to put it on, we're going to cook up some healthy food, and enjoy some family time watching it -- but that's what its about for me, more than who wins or loses (or who is even playing) -- time with family and friends!

My hubby requested Super Bowl food today, and since he never requests any particular kind of food (LOVE that he's easy going!), I thought I'd plan a fun menu. Normally, when I think of Super Bowl food, I think unhealthy. And, I recently read that the average calorie consumption on Super Bowl Sunday is 6000 calories. Whoa! Ok, so we're NOT down with consuming 6000 calories of unhealthy food today, and maybe you're not either, so wanted to share with you how Super Bowl eating can actually be healthy --- and still be fun, too.

First of all, wanted to share our menu with you. I'm keeping it simple and healthy, with a little bit of fun thrown in there, too. Our menu looks like this today:

 

  • BBQ Pulled pork tenderloin sliders (tenderloin cooked on high in the crockpot for about 5 hours with one bottle of Annie's Organic BBQ sauce dumped on top -- so easy and good!). The hubby and kiddos are using slider buns -- I'm going to use a whole wheat pita pocket.
  • Fresh fruit tray - blueberries, strawberries, and mangos (my daughter's favorite)
  • Fresh veggie tray with my favorite white bean hummus (carrots, sugar snap peas, cauli and broccoli)
  • Roasted butternut squash and green beans (roasted at 400 degrees for about 15-20 minutes -- drizzled with olive oil and salt and pepper to taste).
  • "Late July" organic, whole grain tortilla chips with fresh organic salsa
  • Cheese (cut into football shapes) and crackers -- great choices are Mary's Gone Crackers or something else simple with few ingredients like Trisquits
  • And because my kids talked me into it (its my boys' favorite) --- Pirates Booty! :)

And that's it for us because we're keeping it simple and easy! Personally, I don't think that's a half bad feast. :)

If you want to jazz things up a bit and make it a bit more "special" for game day, there are still tons of healthy recipes out there. Check out these 50 healthy game day recipes. There are some amazing recipes on this list!

http://www.teambeachbody.com/teambeachbodyblog/nutrition/50-healthy-super-bowl-recipes?ICID=CT_BLOG_SUPER_BOWL_SNACKS

My personal favorites are the Sweet Potato Skins with Turkey Bacon: http://www.teambeachbody.com/teambeachbodyblog/nutrition/sweet-potato-skins-turkey-bacon-tomatoes
the Chipotle Chicken Sliders: http://www.teambeachbody.com/teambeachbodyblog/nutrition/pulled-chipotle-chicken-with-cilantro-slaw-recipe 
the Nachos: http://www.teambeachbody.com/teambeachbodyblog/nutrition/pulled-chipotle-chicken-with-cilantro-slaw-recipe
and the 7 Layer Dip: http://www.teambeachbody.com/teambeachbodyblog/nutrition/healthier-seven-layer-dip-2
 

Hope you find some new favorites for game day or any party or event! Enjoy the Super Bowl and cheering on your favorite team!

 

From my table to yours,
Kelly


In addition to some healthy eats today, I hope you'll join me for a quick workout, too!  So, who wants to work out with me?

Sign up for your FREE trial of Beachbody On Demand, and check out literally, hundreds of workouts and nutrition to go along with it. And be sure to shoot your questions my way. Sign up for your free trial here: