New Body By Kesha

Let’s have a chat about protein. 👑

Protein is NOT just for building muscle. What this means is protein intake is equally important for EVERYONE.

Each decade, after the age of 30, we typically lose 3-5% of our muscle mass. If you’re not eating adequate protein you are escalating that process even more. (And I’ll add if you’re not strength training) What does less muscle mass mean…that means you will gain fat more easily because your BMR (basel metabolic rate) decreases. Combine that with lack of exercise & movement as we age and BINGO, more fat gain.

Now let’s throw this into the process…low protein intake means fewer amino acids for hormone production. This disrupted hormone production escalates to all kinds of issues…such as the ones I’ve already listed and more fat gain.

So I think you get the point. At least I hope you do. 🤔

Look guys and gals I REALLY want you to give this some thought. These are all serious issues that are going to impact the quality of your life.

~much love!
Kesha

➡️stay tuned for my upcoming post on what adequate protein is and sources for protein.

Happy 5 Years of training with New Body By Kesha to Caryn. 💫🎉💫🎉

Caryn inspires me everyday, at the age of 72! I’m so thankful to be a part of her fitness journey. Caryn is full of wisdom and I have gained a beautiful friendship with her. She continues to consistently make progress.
💪🏻💪🏻💪🏻

🌶️High Protein Buffalo Chicken Dip🌶️

I made this high protein Buffalo Chicken Dip for beach or pool days on vacation a few weeks ago and it was so convenient! Protein sources are chicken and cottage cheese. The recipe is actually for a chicken salad but it was my hubby’s idea to make it a dip. Instead of shredding the chicken we used a Ninja to grind it up basically making it easier to mix with other ingredients and make into a dip consistency. I think I may have added extra cottage cheese and definitely more Frank’s Red Hot Buffalo Sauce! 😜

Pick your source of crackers or pretzels. This would even be good on a salad or wrap.

Approx. 31g Protein per serving
You can find the recipe here:
healthyishfoods.com. Search “buffalo chicken salad with cottage cheese”.

So proud of my client for running her 1st 10k at the Peachtree Road Race! She had a great experience! 🙌🏻alvarez_realtor 👏🙌🏻👏🙌🏻

Store bought salad dressings are loaded with MSG, soybean or canola oil, dyes plus more. Yes, even most all “organic” will list “organic” soybean oil or canola oil.

Most often I choose to make my own because I have more freedom with the ingredients I choose.

I’m sharing some of my FAV homemade salad dressings that are much more healthy than what you’ll find in the store. 😜

🌱Herby Ranch:
1/2 cup plain Greek yogurt
2 garlic cloves (grated or minced)
1/4 tsp apple cider vinegar
3-4 tbsp fresh chives
1 tbsp fresh cilantro
1/2 tsp onion powder
1/4 tsp or more salt
* Add all the ingredients into a small blender or food processor & blend

🍯Honey Mustard:
2 tbsp Dijon mustard
2 tbsp extra-virgin olive oil
2 tbsp apple cider vinegar or fresh lemon juice
1 tbsp honey
1 small garlic clove (grated or minced)
1/4 tsp salt
ground black pepper

🍷Red Wine Vinaigrette:
1/3 cup red wine vinegar
1 tbsp Dijon mustard
1 tsp maple syrup or honey
3/4 tsp salt
1/2 tsp black pepper
1/2 cup extra virgin olive oil

🍯 Honey-Lime Vinaigrette:
1/4 cup extra-virgin olive oil
1/4 cup fresh lime juice
2 tbsp honey
2 tsp Dijon mustard
1/2 tsp salt
1/4 tsp black pepper

🧄Italian Vinaigrette:
1/4 cup olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
1/2 tsp garlic powder
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp pepper

For these dressings you can whisk all together or shake to mix all together in a mason jar or glass salad dressing container.

In a world of price increases there are still ways you can improve your health at no extra cost.

1-Try your best to get adequate sleep. 6-8 hrs a night. This is the time when your body recovers and repairs itself physically & cognitively.

2-Sunshine promotes Vitamin D boosting our immune system, our mood & physical performance. Aim for 10-30 min a day.

3-Movement can be anything such as walking, jogging, gardening, lawn work, dancing, playing with the kids. You can even find free at home workouts online. Get to moving!

4-Choices…you may be limited with your choices but you can pick and make the best choice each time. Especially when this comes to nutrition and what you’re putting into your body. Unlimited resources online for free!

5-Be mindful of what you consume. This includes
areas that can affect our mental health such as the people we surround ourselves with, the music we listen to, what we watch on tv, who we follow on social media, limiting the news, and how we spend our free time. This is a game changer in life.

We often overlook the most simple improvements and changes we can make that are FREE 💫

This Buffalo Chicken Bowl is saucy and sassy with flavor. So easy to make with a yummy homemade herby ranch. Full recipe can be found at https://sailorbailey.com/wprm_print/buffalo-chicken-bowls.

Ingredients
1 lb chicken breasts, boneless & skinless *see notes
½ tsp garlic powder
½ tsp dried basil
½ tsp salt
½ tsp pepper
½ tsp olive oil
1 Tbsp unsalted butter
⅓ cup buffalo sauce *see notes

Herby Ranch
½ cup sour cream➡️Use Plain Greek yogurt instead
2 cloves garlic
¼ tsp apple cider vinegar
3-4 Tbsp fresh chives
1 Tbsp fresh cilantro
½ tsp onion powder
¼ tsp salt more to taste

Buffalo Chicken Bowl
½ cup long grain rice, uncooked *use more if needed
4 Tbsp green onions, chopped
¼ cup red onion, chopped
1 small red bell pepper, chopped
¼ cup banana peppers, chopped
¼ cucumber, thinly sliced
⅓ cup montery jack, shredded optional
fresh cilantro, chopped for garnish, optional

What is your “WHY”?

My “whys” are mental wellness, 1 Corinthians 6:19-20, genetics, family/friends, live a longer & more active life, to lessen signs of aging, to help others (give back to the world). ❤️

We often lose interest in weight-loss or appearance-related goals but because we are human beings we will never lose interest in having meaning in our life.❤️

Today is a reminder to support goals that bring purpose to your life.

Think of all the time you’ve wasted worrying if you’re good enough. Now add up all that time and just imagine if you’d invested it elsewhere, where you could be now. Don’t waste another minute. You’re absolutely ENOUGH.

💥Bang Bang Chicken Skewers💥

Substitute plain Greek yogurt for the Mayo!

https://recipecastle.mmmrecipes.com/bang-bang-chicken-skewers/?fbclid=IwAR0ep2qFxtG-BdIJEE7D4Kw6GIn_OCo0S3sJrS3XyoVXGlRh3qK3Dg8UX-k_aem_Aag9dqLOMiBpoRI80ydVWn2e01vBeBI8pPs2TA7PegTDVfrc3Me6IgFrwiGYE-7vJcw

Happy International Women’s Day!

Empowered women empower other women.

Be one of those women. Be that friend, encourager, listener that another woman may need.

Give another woman a smile and compliment. She may need it.

Be an example of self-worth & value to other women. Lift other women up. 🙌🏻

This month marks New Body By Kesha’s 1️⃣3️⃣th year business anniversary ‼️

Wow! So hard to believe! I cannot even begin to describe the growth this career has added to my life! There are so many clients, other trainers, and fitness friends that have made my life better just by being in it. I’ve had the opportunity to meet & build relationships with amazing people!Thank you! I love you all!

So grateful I had faith to remain in this career even during tough times.

I want to thank everyone who has supported me and helped me through the years, from the beginning to present.

I look forward to many more years providing clients with the best personal training experience possible. I’m continually growing in my knowledge, experience and education and can’t wait for what is ahead in the future!

Cheers! 🎉

🍕Baked Pizza Bowls‼️

You guys know I love sharing recipes I find! 😜
Here’s one that’s sure to win your vote! Makes the taste buds happy and macro friendly! Be sure to use Turkey pepperoni to cut back on fat.

Macros:
300 cals
Carbs 9g
Fat 14g
Protein 36g

I found this recipe @ sailorbailey.com

Starting 2023 I made these changes for better health:

Removed & Replaced:
1. Tap & bottled water for ➡️filtered water
2. Table salt for ➡️Redmond Real Salt
3. Almond milk for ➡️organic cow milk
4. Standard whey protein powder for ➡️grass-fed whey protein powder

Added:
5. Honey daily
6. Berries daily
7. Mobility & stretching 3-4x a week
8. Walking, preferably outside, 2-3x+ a week
9. Redmond Real Re-Lyte electrolytes, as needed

Almost removed:
10. One of the biggest changes I’m excited about is I have finally managed to remove drinking Celcius daily. I may have one occasionally.

Changes I’ve continued consistently:
1. Focusing on sufficient sleep
2. Continued BioIdentical HRT
3. Strength Training with progressive overload 3-4x a week. Focusing on variations of squats, deadlifts, military press, chest press, hip thrust.
4. Meal Prepping
5. Better mindset… gratitude, spiritual growth/relationship with God, letting go of things I cannot control

Some of these started changing gradually before 2023. Can’t wait to share all I’m working on for better health in 2024!

Send over any questions you may have about brands, why I made the replacements I did, etc. I’ll be glad to answer or help! 😊

Both require a decision
but
only one
yields growth. 🌿

Southwest Shredded Chicken Salad 🥗 with Chili Lime Yogurt Dressing 🌶️

I needed a quick & easy meal prep for the week! This was it!

💥Always make protein a priority. Pick a protein and create your meal based around it. 💥

I found this recipe .com. Search the web for this site and search by the name of recipe. 😁

Pause ➡️ Reflect ➡️ Re-Set

I paused.
I reflected.
Now I’m ready to Re-Set.

So much was lost yet so much was gained. You can choose to look at your cup as being half full or half empty OR you can just be thankful you have a cup!

Here’s to the new year of 2024 🥂 where I can put aside the unexpected changes of last year and refocus on everything I was working towards in 2023. 💫

Wishing everyone a happy & healthy year! 💪🏻♥️💪🏻

⭐️Client Spotlight⭐️

This client is extra special! Jen & I go way back…all the way back to high school. We were good friends in high school & after graduation but life took us our separate ways. It has been a privilege to train her during this stage of our lives and reflect back on memories!

When Jen came to me she made a commitment to herself and me that she would train 1 year and then be on her way to do this on her own. That time has come! She has learned SO much and has made exercise a part of her life.

I’m really proud of her! 🤩🙌🏻🤩 Over the course of a year I’ve seen a lot of progress with her physical transformation, confidence, and strength gains.

Keep going! You’ve got this beautiful strong friend! ♥️

Thank you for your testimony! 💪🏻

“I’m so glad I came onboard with New Body by Kesha back in November of 2022. A year later I’ve learned a lot throughout my sessions. From what to do and what not to do at the gym, I’ve learned about nutrition and food habits, and most of all I’ve learned a lot about myself. This has helped me in so many ways… mentally, physically and emotionally. Before I came onboard I was struggling from really bad anxiety which was causing me to have constant palpitations, I struggled with self esteem and being confident. She has helped me learn to believe in myself again. So I wasn’t just getting physically stronger but also mentally. I will take what I’ve learned with me wherever I go. Thank you for dealing with me 🤣 but most all thank you for being patient and awesome!” ~Jeniffer McCray

🍕Breakfast Pizza🍕‼️

I made this simple & easy breakfast pizza for dinner that I found from .

You can make these by adding any ingredients you desire to add some extra FLAV!

Preheat oven to 350. Spray cooking spray into cake pan. I like to use coconut cooking spray. Place large tortilla into cake pan. Crack 4-6 eggs on top of tortilla. You can leave eggs unmixed or you may mix. Feel free to add extra egg whites for extra protein. Sprinkle on cheese, seasoning and other toppings. Bake for 20 min or until eggs are done.

I have a HUGE but SMALL favor to ask. 😁

Go to the 3 little dots on the right side of our page, Hit “invite friends”. Select "invite all" & done 🤩

You've SUCCESSFULLY supported my business for $0.00 and less than 30 seconds of your time.

Thank YOU for supporting a small and local buiness! 🙏🏼

Copied and shared this amazing way to help small business owners! 💪🏻🇺🇸🫶🏻

Focus on these actions and watch the magic begin 💫

My FAVORITE dessert/obsession‼️

Sliced banana, strawberries, drizzle of natural peanut butter, drizzle of raw honey, and mini chocolate chips.

Don’t fall into the trap of fruit makes you fat, carbs make you fat….blah blah blah. Ladies, we need carbs. Our hormones need them. Our brain needs them. Most definitely our workouts need them. 😉

Go eat some fruit! 🍌🍓🍎🫐

Excited to share another program client’s success. Allison has built her confidence & physique. For 3 months she has been following a customized workout plan on her own. She trains 4x a week and also follows a customized nutrition plan.

Allison said:
“In the 12 weeks that I have worked with Kesha, the transformation I have experienced has been exactly what I wanted. As someone who had specific goals in mind, particularly losing inches around my waist and shedding pounds, I can affirmatively say that these goals have been met and exceeded.

Kesha is not just a fitness expert but a professional who took the time to understand my needs and tailored a program that was both achievable and challenging. Her balanced approach to nutrition and exercise has not only led to weight loss but has dramatically improved my overall well-being. The metrics speak for themselves, but it is the newfound sense of confidence that truly encapsulates the value of her training regimen.

Through diligent instruction, motivational support, and evidence-based techniques, she has helped me unlock a level of physical and emotional wellness I didn't think was attainable. I wholeheartedly endorse Kesha for anyone looking to embark on their own journey towards a healthier lifestyle. She is an asset to her field, and I am grateful for the positive impact she has made in my life."

🙌🏻 Other areas of positive change Allison is experiencing:

🔸weight loss of 13 lbs
🔸loss of 12 3/4 inches overall (mostly in waist, abdominal and upper thighs)
🔸Better sleep
🔸no afternoon crashing
🔸more energy

So proud of you Allison & can’t wait to see your continued progress.
🙌🏻👊🏻🙌🏻

Focus on the bigger picture…..

This oatmeal has me feelin all the Fall Vibes. Simple is always my way… old-fashioned oats, chopped apple, apple pie spice, & honey. 🍎🍂🍏🍁

All changes are hard at 1st until they become part of our routine & life. They are hard @ 1st because they are choices. Keep hanging in there making those choices, creating new and positive habits until they become NON-NEGOTIABLE.

Day 1 = NEW choice ➡️ Hard
Day 100 = Less NEW ➡️ still Hard
Day 1000 = Easy

This doesn’t mean you won’t have set-backs but hopefully over time you will master these new habits. 💪🏻♥️💪🏻