Contact Us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right. 

         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

Blog

 

 

Filtering by Tag: containersystem

To trust or not to trust.....

Kelly Woolfe

I am the perfect example of what it looks like to trust the process and to NOT trust the process. When it comes to reaching our personal health and fitness goals, how many of us have tried to guess our way through it and make up our own rules? I know I'm 100% guilty of this --- especially the making up my own rules part of it. Why is it so hard to just trust and believe in a process sometimes? Especially strange since in this particular scenerio, the process is already PROVEN to work -- if followed correctly, the results will come. This means that there is ZERO need to make up our own rules and guess our way through it. Yet this is still what I was doing for the longest time! 

I guess for me, the whole process trusting and surrendering is much easier said than done. It requires patience in just taking time to reach our goals, and it requires to just LET GO, which is definitely hard for me to do. You know how we have been taught that if we want something badly enough, we must work long and hard to make it happen? Well, I guess that is where I struggle with just letting go and trusting and believing -- its challenging and I feel like I have to really work at just letting go. The great part is, once we just SEE that vision, go after it with intention, add in the hard work that is necessary (not more and not less, in this case), trust, believe, and just surrender to the process, then the results come! Imagine that! :)  And of course, its going to take patience, and while we wait in patience, thats where the magic begins to happen. 

So, in picture 1, I was struggling to trust in the process. I was making up my own rules, even though I knew better, but I was having a hard time just letting go. In image 2, I caught the vision, committed to following a PROVEN plan, and did the simplest thing --- I followed, step by step, a system of fitness and nutrition that was laid out for me exactly as it needed to be done to get results. And while I patiently waited, the magic DID happen. Not only did I get better results that I had ever gotten by trying it my own way, I also felt almost FREED. I was working out WAY less than I previously had been (this is from doing only 30 minutes of intentional workouts each day), I had way more time in my day because of shorter workouts, I was getting more accomplished, I UNDERSTOOD my nutrition (finally), and was no longer guessing my way through how and what to do to get results (that I had never found doing it my own way).

So, what I'm trying to say is, I KNOW. I know how hard it is to let go of doing it our own way. Even when we see right in front of our eyes what works, sometimes its hard to just let go of that control. But, this totally is an answer -- a life changing answer. A simple answer. 

And guess what? You don't have to do it alone. I've been there, done that, and now I'm here to walk right alongside you in this journey with support the whole way through!

Are you looking for your answer? This might be it!


I'm so excited to share this life changing program with you ON SALE this month. Never again do we have to guess our way through, make up our own rules and see nothing from all of our hard work and effort. Never again will we NOT look and feel our best because now, we have an answer! Join me for a focused 3 weeks in June and be BLOWN AWAY. 


Is EXTREME more your cup of tea? It will rock your world, too!

A Healthy Cinco de Mayo

Kelly Woolfe

Aye yi yi yi yi! 

Okay, is that how you spell it? I'm trying out my yell that signifies my excitment over the fact that this coming week is Cinco de Mayo!

I'm excited because Mexican food just happens to be one of my all-time favorites, and I definitely am not going to miss the opportunity to keep this theme in play all week long at our house.

I mean.....cheese. Guacamole. Black beans. Salsa. Chips. Queso. Oh my gosh. You just can't go wrong. 

But ya, this doesn't make us think low-cal and healthy, right? 

The good news is that there are TONS of Mexican recipes out there that are totally healthy and align 100% with reaching your health and fitness goals. Today, I want to share a few Cinco de Mayo themed recipes with you that you can incorporate into your weekly meal plan that will NOT throw you off track and push your goals out the window. And some of them just happen to be some of my personal favorites!!!!

1) PORK CARNITAS
Personal favorite alert!!! This one really IS, by a long shot, one of my all-time favorite, go-to recipes. It is so super simple and so so good. We usually eat this on top of a Mexican inspired salad (think romaine, salsa, a sprinkle of cheese, a dollop of guac, and the pork (if you're feeling a little crazy, how about some corn, black beans, or brown rice??? Maybe some pico??) Or, grab some corn or whole wheat tortillas and make your own tacos. There really isn't a wrong way to make this work for you! Just remember your portion sizes as you start adding toppings -- if you are using the container system, stick to those containers!)

http://www.100daysofrealfood.com/2011/08/01/recipe-pork-carnitas-tacos-with-tomatillo-salsa/

2) SLOW COOKER CHICKEN ENCHILADAS
Although I haven't made these YET, this is going DOWN in our house this week! Can't wait to try this super simple (and healthy) take on chicken enchiladas. If you know me at all, if it says "slow cooker", I'm usually IN.

http://www.teambeachbody.com/teambeachbodyblog/nutrition/slow-cooker-chicken-enchiladas-recipe

3) More CHICKEN ENCHILADAS
Remember these? My favorite chicken enchiladas that fit RIGHT IN to my meal plan and container system? Check out my past blog post for this absolutely awesome recipe, along with tips and hacks to simplify and make it even easier to whip up quickly. 

http://www.physikellyfit.com/blog/2016/2/17/the-best-21-day-fix-chicken-enchiladas

4) TURKEY TACO MEAT
And again, remember this? We make this ALL the time at my house. Its ALWAYS a winner with the entire family, which makes it FUN to make and eat. (and its seriously 5 minutes of effort to prep this!) Use it for taco salads, tacos, Mexican inspired Flat Out pizzas, and more. Its so versatile!

https://www.facebook.com/PhysiKellyFit/videos/787883967979339/

5) MEXICAN LASAGNA
Oh. And then there's this one. Another favorite. See? I told you I can eat this type of food all the time! This one is GREAT for the whole family, and make sure you save the leftovers for yourself for lunches the rest of the week. My favorite part about this dish are the ginormous serving sizes. You're NOT going to go hungry!! (oh, and the leftovers freeze great, too).

http://teaminspirenation.com/2014/11/15/mexican-lasagna-gluten-free-and-21-day-fix-approved/


I hope you enjoy our family favorites for Cinco de Mayo week. Try them out, then tell me what your favorites are. Oh, and if you have your own healthy Cinco de Mayo themed recipes that you and your family love, please send them my way. I'm always up for trying new recipes!

Have a wonderful week!
-Kelly


Don't forget to check my Facebook page all week long for more Cinco de Mayo themed recipes as well as Fitness Tips, Workout Moves of the Day, Transformations, Mom Stuff and more. Oh, you haven't LIKED my page yet? No worries! Just click below and give me a shout on my page!

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?

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?

Planning for my week = SUCCESS! My Hammer and Chisel Meal Plan.

Kelly Woolfe

Have you been able to find that surefire way that keeps you on track with your nutrition each week yet? For me, through trial and error, and a lot of "winging it", I have finally found the absolute best way to keep myself on track with my nutrition. And you may be like, "DUH". I know. I know. My surefire "trick" is meal PLANNING! (not to be confused with meal procrastinating -- ha!) Do you all take a few moments on the weekend to sit down and plan out your next week's meals and grocery list? I'm not exactly on point with this all the time, but I have found that if I have 2-3 dinners planned each week, I'm pretty much golden for having a solid plan in place for the entire week. If I don't have my meals and snacks planned and I get overly hungry or don't pack snacks for on the go, THAT is when things can start spiraling downhill. You know how it is. When you are starving, you just want ANYTHING and EVERYTHING!  Those 2-3 dinners I plan for each week are awesome because not only are they used for dinner, they're also used for leftover night, and for lunches later on in the week. And for me, the repetition is good. I LIKE eating the exact same thing on a different day of the week -- to me, that's part of keeping the simplicity, not overthinking things, and not having to spend extra time meal planning and prepping. Honestly, I spend as LITTLE time as possible meal planning and prepping, and that's the way I like it because we just don't HAVE the extra time to complicate things. Our schedule is WAY too busy for that! So, I wanted to share some of my favorite quick and easy go-to meals for lunches and dinners. The cool thing is that my favorites have been super easy to incorporate into my Hammer and Chisel meal plan. I love that I can still eat my favorite things while working towards my goals and still be 100% on point!

First of all, I wanted to share 2 of my staple lunches with you (if I'm not eating leftovers).

My first staple lunch is egg salad, and its so so easy. If you think, BLEH, that's too bland, spice it up to suit your tastes. I really don't need anything fancy and am super happy with super simple. How I make it: 2 hard boiled eggs, 1/2 cup cottage cheese, salt and pepper to taste. Mix well.
Yep, its that simple. You can definitely make it more exciting, but I am personally super happy with this! I sometimes eat it in a pita pocket, or on a slice of bread and usually add a fruit to go along with it.

My second staple lunch is one of my very favorites! Its a black bean and cheese quesadilla. How I make it: 1 Flat Out wrap, 1/2 cup Annies Organic Vegetarian Refried Black Beans (I'm obsessed with these --- so good!), and 1/3 cup cheddar cheese. Warm it up, and you are SET for a yummy lunch (and I usually add a fruit and/or veggie as a side).

As I mentioned, these simple favorites fit right into my Hammer and Chisel meal plan (and by the way, I'm still in love with this program!!!) The cool thing about this meal plan is that its interchangeable with any nutrition plan that incorporates the color coded container system -- the 21 Day Fix, 21 Day Fix Extreme, Cize, Insanity Max 30 -- I love that they're all interchangeable! It fits into my "simplify" philosophy perfectly and allows me to NOT have to think it through too much.

Check out this week's meal plan.

 

Sound good? Heck ya! Hope you enjoy this simple and delicious dinner from my meal plan this week!

Sweet Potato and Bacon Turkey Burgers

 Ingredients

  • 1 cup ground, lean turkey
  • 1 cup finely shredded sweet potato
  • 6 strips turkey bacon
  • Salt & Pepper to taste

Directions

Precook the turkey bacon and microwave the shredded sweet potato until slightly tender, but not mushy.

Combine the ground turkey, cooked and chopped bacon, sweet potato, and seasonings into six patties.

Cook on the grill, frying pan, or griddle until cooked through. You can also bake these in a muffin tin in the oven at 350 degrees for 15-20 minutes, making sure the bottoms do not burn.

To serve, place on a bun and top with your favorite condiments. I suggest a drizzle of maple syrup or a chipotle mayo.

Makes 6 turkey burgers

If you are following Hammer and Chisel, 21 Day Fix, or any program that uses the container system, per patty, serving is 1 Red, 1/4 Yellow
 

Recipe from rxforhealthyliving.com


I told you that Hammer and Chisel has been added to my list of soul mate workouts. It truly is absolutely amazing, and I LOOK FORWARD to it every day. I am LOVING lifting and lifting heavy. Its unlike anything I've done before. And you know the way to create change? Do something different! Can't wait to see what happens after 60 days! Hammer and Chisel is on sale with Shakeology for this month only. Don't miss out on your opportunity to save and try out an amazing program!