KM Fitness

A reminder we all need from time to time.
Being in shape isn't all sunshine and roses.
It takes grit. Discipline. Action. Even when motivation lacks.
It's not always easy, but that’s what makes it so rewarding. & enjoyable in the long run.

Lasting satisfaction over instant gratification

GREEN Exercise! Do you know what it is? (My favorite) Read below to learn! 🌳

How to Read Nutrition Labels like a Pro!

🎃 ☕️ A Healthy Pumpkin Spice Latte 🎃☕️

I’ve reworked the traditional PSL into a healthier but equally delicious latte you can enjoy without any of the guilt!

You’ll get a good dose of protein, calcium, and vitamin D from the milk. The real pumpkin I've added is a rich source of nutrients such as fiber and vitamin A. That’s a huge contrast from the sugar-laden beverage you pick up from your local barista — and you don't need any of the equipment the pros use to make one either!

Ingredients ⤵️

1 cup nonfat milk or nondairy milk of your choice
1 tbsp canned pumpkin puree
1 tbsp pure maple syrup
¼ tsp pumpkin pie spice
1 double shot of espresso or ¾ cup strongly brewed coffee

Directions⤵️

1. Place the milk and pumpkin puree in a medium saucepan over medium heat. Heat until just simmering. Add in the maple syrup and pumpkin pie spice. Remove from heat and whisk thoroughly to create bubbles.
2. Place the coffee in a mug and top with the milk mixture.

Nutrition Facts: ⤵️

CALORIES: 185
TOTAL FAT: 0.5g
SATURATED FAT: 0.3g
PROTEIN: 13g
CARBOHYDRATES: 35g
FIBER: 0.6g
SUGAR: 25g
ADDED SUGAR: 12.1g
SODIUM: 132mg

Have you ever heard people talking at the gym and have absolutely no idea what they're talking about?

Here are a few common things you'll hear in the gym - and what they mean.

The secret to "Fat Loss"...

is consistency overtime.

That's it, just be so damn consistent with your entire wellness journey.

Eat your veggies, drink your water, move your body, prioritize sleep and manage your stress.

Repeat.

A slice of strawberry cheesecake from a restaurant like the Cheesecake Factory will set you back a cool 1,000 calories (yes, you read that right) or about half of your daily calories and 43 g of saturated fat (about 3½ times the recommended limit) in a single dessert!

Instead of this calorie- and fat-rich traditional version, opt for a cottage cheese cheesecake for all the flavor and just over 200 calories and 1.5 g of saturated fat per slice.

**contains: Tree Nuts, Dairy, Eggs**

Ingredients ⤵️

1½ cups almond flour
2 tbsp avocado oil
6 tbsp pure maple syrup, divided
1 24-oz container 2 percent cottage cheese, drained
1 5.3-oz container whole-milk Greek yogurt
3 large eggs
3 tbsp cornstarch
1 cup frozen blueberries
2 tsp pure vanilla extract

Directions ⤵️

1. Preheat oven to 375 degrees F. In a small bowl, combine almond flour, avocado oil, and 2 tbsp maple syrup. Mix together until evenly combined and gently press into the bottom and up the sides of a 9-inch springform pan, wetting your fingertips as you go to prevent sticking. Bake until fragrant, about 5 to 7 minutes.

2. Meanwhile, in a blender or food processor, combine the cottage cheese, yogurt, eggs, cornstarch, blueberries, vanilla extract, and remaining ¼ cup maple syrup. Blend until smooth, about 1 minute.

3. Lower the oven to 325 degrees F. Pour the cheesecake mixture into the still hot crust and bake in the preheated oven until the cheesecake is set, about 35 to 45 minutes. Allow to cool completely before slicing into 12 even slices.

Nutrition Facts ⤵️

SERVING SIZE: 1 slice
CALORIES: 221
TOTAL FAT: 11g
SATURATED FAT: 1.7g
PROTEIN: 13g
CARBOHYDRATES: 19g
FIBER: 1.4g
SUGAR: 11.7g
ADDED SUGAR: 6.9g
SODIUM: 195mg

Read this, then read it again & share with a friend.

✅✅✅

Make that next meal the one that gets you back on track! 👏🏼

Get that workout scheduled, and get back to you! 👏🏼

Something is better than nothing. Do what you can, always. 🫶🏼

This under-100-calorie treat combines the creamy goodness of cottage cheese with the natural sweetness of fresh raspberries for a flavor that’s not only delicious but nutritious.

Protein from the cottage cheese and fiber and vitamin C in the raspberries make this low-fat and diabetes-friendly dessert one you can enjoy while meeting your health goals.

**contains: Dairy, Eggs, Wheat, Tree Nuts**

Ingredients

1 cup low-fat (1 percent) cottage cheese
3 large eggs
⅓ cup honey
2 tsp almond extract
1½ cups white whole-wheat flour
¾ tsp baking soda
2 cups fresh raspberries or berries of your choice

Directions ⤵️

1. Preheat oven to 350 degrees F. Lightly grease the bottom of a 9x13-inch baking dish. Place cottage cheese, eggs, honey, and almond extract in a blender and blend on high until smooth, about 1 minute.

2. In a separate mixing bowl, stir together flour and baking soda. Add cottage cheese mixture and stir until just moistened. Gently fold in raspberries, stirring as little as possible.

3. Pour into the prepared baking dish and bake until the edges just start to turn golden brown, about 15 to 20 minutes. Slice into 20 even squares.

Nutrition Facts ⤵️

SERVING SIZE: 1 bar
CALORIES: 76
TOTAL FAT: 1g
SATURATED FAT: 0.3g
PROTEIN: 3g
CARBOHYDRATES: 13g
FIBER: 2g
SUGAR: 5.6g
ADDED SUGAR: 4.6g
SODIUM: 103mg

I put together this Stress Support Cheat sheet with lifestyle tweaks you can make to help find calm amidst the day-to-day chaos. 🫶🏼

💥LAST DAY TO VOTE!💥 Link in the comments to show some love!

I was so surprised to find out through a friend that I made it in the Top 5 for Best of the Best: Personal Trainer - and I’m so so thankful for those who’ve Voted for me, shared my posts, and showed the love! No matter the outcome, I’m proud of how far I’ve come and my hard work and accomplishments being recognized!

p.s. - please vote for me one last time 😉

Whenever I travel and hear the flight attendant say this line, I think about how applicable this is to everyday life.

If you haven't put enough time and energy into taking care of your own well-being, its going to be tough to give the time and energy to support others.

I want you to remember this next time you're feeling burnt out. Putting yourself first is NOT selfish. It actually enables you to work towards your best self, so that you can be the best version of YOU for others.

I recommend putting daily habits into place that help YOU to feel happy, energized and recharged. Even if you can't tick these things off everyday (and lets be real - life happens and things get in the way), if you start to feel out of balance, you at least have a plan that you can follow to help feel yourself again.

Are you feeling a little unbalance right now? Do you need to spend more time checking in on YOU? ❤️

Don’t forget to show some love for your favorite Personal Trainer! 😘

The dangers of eating uncooked eggs and raw wheat flour outweigh the nostalgia of licking the bowl, but with this recipe you can enjoy all that you love about sneaking a taste of cookie dough without the risk.

Cottage cheese dough with rich chocolate flavor will satisfy any sweet tooth, and also provides 9 g of filling protein per serving. Just mix and enjoy!

**contains: Dairy, Tree Nuts**

Ingredients ⤵️

1 cup low-fat (1 percent) cottage cheese
⅔ cup almond flour
3 tbsp unsweetened cocoa powder
2 tbsp pure maple syrup
1 tsp pure vanilla extract
1 scoop vanilla protein powder (optional)
¼ cup semisweet chocolate chips

Directions ⤵️

1. Place cottage cheese in a blender or food processor and blend until completely smooth, about 1 minute.

2. Transfer cottage cheese to a mixing bowl and add almond flour, cocoa powder, maple syrup, vanilla extract, and protein powder, if using. Stir until well combined. Top with chocolate chips before serving.

Nutrition Facts ⤵️

SERVING SIZE: ⅓ cup
CALORIES: 170
TOTAL FAT: 8g
SATURATED FAT: 2.1g
PROTEIN: 9g
CARBOHYDRATES: 18g
FIBER: 2.6g
SUGAR: 11.4g
ADDED SUGAR: 9.5g
SODIUM: 154mg

🍪

Voting is open through September 27th! Some some love using the link in the comments 🫶🏼

Kelci Miller made it to the Top 5️⃣ for Frederick’s Best of the Best: Personal Trainer!

Show some love by clicking the link in the comments to vote! Voting open through September 27th! 🗳️

Ice cream’s notoriously high calorie count and unhealthy saturated fat content make it an occasional treat, but this simple, three-ingredient version uses low-fat cottage cheese in place of cream for a protein-rich, heart-healthy treat you can enjoy on the regular (and will want to, too)!

As a bonus, this cottage-cheese ice cream boasts 15 g of protein and more than 3 g of fiber per serving.

**contains: Dairy**

Ingredients⤵️

2 cups low-fat (1 percent) no-salt-added cottage cheese
4 cups frozen strawberries
2 tbsp honey

Directions⤵️

1. Place cottage cheese in a blender or food processor and blend on high until smooth, about 30 seconds.

2. Add strawberries and honey and blend until completely smooth, about 2 minutes. Serve immediately for soft-serve “ice cream” or pour into a loaf pan, cover tightly with plastic wrap, and freeze until serving. If using this method, remove from freezer about 20 minutes before serving to allow the mixture to soften enough for scooping.

Nutrition Facts⤵️

SERVING SIZE: 1⅓ cups
CALORIES: 165
TOTAL FAT: 1g
SATURATED FAT: 0.7g
PROTEIN: 15g
CARBOHYDRATES: 25g
FIBER: 3.2g
SUGAR: 18.5g
ADDED SUGAR: 8.6g
SODIUM: 18mg

🍨

Who doesn’t love the rich, chocolaty goodness that brownies bring to the table? Unfortunately, regular brownies pack loads of calories and added sugar without any nutritional benefits.

These delicious cottage cheese brownies are moist and delicious, and the 5 g of protein per brownie ensure they’re more satisfying, too.

**contains Dairy, Eggs, Wheat**

Ingredients ⤵️

6 oz semisweet baking chocolate
¾ cup low-fat (1 percent) cottage cheese
3 large eggs
1 small ripe banana
2 tsp pure vanilla extract
⅓ cup pure maple syrup
2 cups all-purpose flour
¼ cup unsweetened cocoa powder
1 tsp baking powder
¼ tsp kosher salt

Directions⤵️

1. Preheat oven to 350 degrees F. Lightly grease a 9x9-inch baking dish and set aside.

2. Place the chocolate in a microwave-safe bowl and microwave, stirring every 15 seconds, until chocolate is completely melted and smooth, about 60 to 90 seconds. Set aside to cool.

3. To a blender or food processor add cottage cheese, eggs, banana, vanilla, and maple syrup. Blend until smooth, about 1 minute.

4. Add flour, cocoa powder, baking powder, and salt to the blender and pulse just until moistened. Pour into the prepared baking dish and bake until the brownies are cooked through, about 28 to 32 minutes. Allow to cool completely before cutting into 16 even squares.

Nutrition Facts ⤵️

SERVING SIZE: 1 brownie
CALORIES: 160
TOTAL FAT: 5g
SATURATED FAT: 2.8g
PROTEIN: 5g
CARBOHYDRATES: 25g
FIBER: 1.8g
SUGAR: 9.9g
ADDED SUGAR: 8.7g
SODIUM: 104mg

🤤

5️⃣ Dessert Recipes that will make you a fan of Cottage Cheese will be posted the next 5 Tuesdays at 8:00am right here on the KM Fitness page!

Brownies, ice cream, even edible cookie dough — they’ve all got the same secret dairy ingredient. 🤫

Nutritional Deficiencies and Your Nails: 💅🏼

Deficiencies in several vitamins or minerals can cause brittle nails. A lack of one or more of these nutrients might make nails brittle:
•Iron
•B vitamins like biotin or B12
•Zinc
•Protein
•Magnesium

In addition to brittleness, nutritional deficiencies may cause the following nail changes:
•White spots
•Vertical lines or ridges
•Indentations

Your healthcare provider can run lab testing to assess for deficiencies. If your doctor finds that a nutritional deficiency could be the culprit, they might suggest switching up your diet. Eat a variety of foods to get the vitamins and minerals your body needs to nourish your body from the inside out.

•Iron: Meat, poultry, fish, beans, and lentils
•Vitamin C to Help With Iron Absorption: Citrus fruits, kiwi, red peppers, strawberries, and tomatoes
•Vitamin B12 and Biotin: Beef liver, meats, poultry, fish, clams, oysters, eggs, cheese, milk, nuts, seeds, sweet potatoes, spinach, and broccoli
•Zinc: Oysters, meat, fish, poultry, beans, nuts, whole grains, and dairy
•Protein: Meat, fish, poultry, nuts, seeds, and legumes
•Magnesium: Nuts, seeds, avocados, spinach and other greens, and whole grains.