Kimmy OKeefe Fitness

WERE HAVING A BABY!!
Our baby sunshine ☀️ is coming July 2022 and we could not be more excited! 🤍

Smoothies are one of my favorite (okay, my absolute favorite) breakfast options. They
-are easy to make
-are easy to digest because they already blended you for you
-can be eaten on the go (perfect for the busy babe!)
-don’t require any cooking
-require minimal (if any) meal prepping
-are packed with fiber to keep you full & satiated
-are filled with so many beautifying vitamins & nutrients to keep you glowing
-are a nutritious way to start the day (as long as you include healthy fats, protein, fiber & opt out of added sugar, fruit is sweet enough 😉)

This is one of my favorite smoothies 🤤

8 oz coconut water
1 scoop plant based protein
1 tsp chia seeds
1 tsp flaxseed
1 tsp h**pseed
1/2 cup frozen strawberries
1/2 cup frozen dark cherries
1/4 cup frozen blueberries
1/2 c frozen coconut or coconut purée
Optional- 2 tsp probiotic yogurt
Blend & enjoy

MANGO COCONUT SMOOTHIE

8oz liquid (water & orange juice work best but plant based milk is okay)
1 scoop vanilla protein powder (I used )
1 tsp h**p seeds
1 tsp flaxseed
1 tsp chia seeds
1 packet of frozen coconut purée (or 1/3 cup frozen coconut
1/2 cup frozen mango
Optional 1 frozen banana

Blend & enjoy

Smoothie prep tip: stock up on frozen organic fruit! Most stores have a huge variety to choose from which are great for smoothie making. It is more budget friendly than buying fresh, it saves you time meal prepping & frozen has the same nutritional value as fresh! I would recommend freezing your own bananas and storing them in rather than buy pre frozen.

Anyone else ready for summer already? 🙋🏼‍♀️ (or at least spring)

This smoothie bowl was giving me all of the summer feels today. It’s like a vacation in a bowl 🌴

The deets 👇🏻

8-10 oz orange juice (no sugar added!) you can also use peeled oranges too
1 scoop vanilla protein powder
1 tsp chia seeds
1 tsp flaxseed
1 tsp h**p seeds
1/3 cup frozen pitaya (I used frozen puree that I find at )
1/2 cup frozen strawberries
(Option for banana to make it creamier!)

Blend & enjoy

Kicking off the with a ✨

Adding to my routine was a game changer for me when I first started out on my . Making smoothies for breakfast was my first step to taking care of my body & health for so many reasons-
•they had protein to help support my new fitness routine & goals
•they were packed with fruit & greens which gave me nutrients & antioxidants that I wasn’t getting before
•they were easy and quick to make when mornings were busy (especially when I was committed to working out before heading to my workday)
•they are also inexpensive to make
•thy helped me start off my day with something clean that fueled my body for hours & gave me energy!

This is one of my favorite bowls. It will keep you full & satiated PLUS it will help support those new health and fitness goals you’ve set for yourself!

8-10 oz almond milk (I used )
1 scoop protein powder (I use or )
1 tsp h**p seeds
1 tsp chia seeds
1 tsp flax seeds
1/4 cup frozen blackberries
1/4 cup frozen blueberries
1 packet or 1/3 cup of frozen coconut purée (make sure theres no additives)

Blend and enjoy!

If nutrition goals are your top priority for 2022 read on 👇🏻

Developing healthy eating habits is such an amazing thing to do for yourself and your body. Better nutrition can help you feel more energized, more focused, support a healthy metabolism, improve quality of sleep, improve your immune system & more! Below are some of my favorite tips & reminders to keep in mind when getting set up for a healthy New Year:

•healthy eating looks different for everyone. What works for the person next to you might not work for you.
•don’t get sucked into doing a diet!! They aren’t sustainable. They will only give you short term results and will leave you unsatisfied causing you to go back to your old eating patterns.
•start small! You don’t need to jump right into a new lifestyle approach. Try something as simple as adding in 1 new healthy eating habit a week (add fruit to water week 1, week 2 add more greens to your meals, week 3 make dinner with at least 3 veggies, etc.)
•take advantage of meal prep. This will save you so much time and prevent you from ordering takeout. This is also so helpful for busy babes! Simple meal preps like putting together overnight oats, salads & hummus with sliced veggies in glass containers for the week can make healthy eating more doable!
•pick 6 healthy recipes you like to keep on hand- 3 that can be prepped and on the table in 30 minutes & 3 you can make in a one pot dish like a slow cooker- these recipes will help you out on busy weeknights!
•stock up on healthier snacks- some of my favorite brands are &
•it doesn’t have to be all or nothing. You can still treat yourself come January
•meal trackers are OK and can help you stay on track to your goals but aren’t for everyone!
•plan out your meals & shopping lists ahead of time
•drinking less alcohol will improve your nutrition (& you’ll have more energy!)
•focus on the things you CAN have rather than things you “can’t”. It is so important to create a positive & abundance mindset around food in order to create a healthy lifestyle
•you don’t have to go vegan/gluten free/grain free etc. to begin your health goals

🌵🌈✨🦋🤍

Is there any combination better than banana + peanut butter + strawberries?!

Give your body some love with this easy to make delicious and nutritious smoothie. This is always one of my favorite smoothies to make. Its packed with so many beautifying properties like potassium, Vitamin C, healthy fats, protein, those energizing carbohydrates we need, antioxidants, manganese & MORE.

8- 10 oz plant based milk
1 tsp chia seeds
1 tsp flaxseed
1 tsp h**p seeds
1 scoop plant protein powder ( vanilla repair is my jam)
1-2 tbsp peanut butter
1/3 c frozen strawberries
1 frozen banana
Optional 1 tbsp coconut

Blend & enjoy!

The 4th holiday GIVEAWAY!!!

And this week I will be choosing 3 WINNERS!

I am gifting a TON of beauty goodies!! This giveaway will be a surprise assortment of a bunch of my favorite hand picked beauty products!

To WIN this weeks SURPRISE BOX:
•make sure you are following me
•like this post
•tag 1 friend in the comments (more tags in separate comments count as bonus entries)

GOOD LUCK!

Giveaway closes on Thursday December 23rd at 12pm pst. Winners will be announced that afternoon!!

*winner must live in the US or Canada

*products in giveaway may or may not match the products shown in the photo

*this giveaway is not affiliated with Instagram or any of the brands of the products featured in the giveaway

BANANA BLUEBERRY SMOOTHIE

This is my GLOW-to smoothie bowl ✨

8-10 oz plant based milk (I used almond milk)
1 scoop vanilla protein powder (I used )
1 tsp h**p seeds
1 tsp chia seeds
1 tsp flax seeds
1 frozen banana
1/3 cup frozen blueberries
2 tbsp cacao nibs

Blend all ingredients in a blender & enjoy!

Healthy habit tip: stock up on frozen fruits & veggies. It will save you so much time & money. Frozen produce has the same nutritional value as fresh so you don’t have to compromise on vitamins & nutrients

GREEK TZATZIKI GRAIN BOWL

This is my new go-to lunch. Its packed with so much goodness- healthy fats, protein, carbohydrates to give you energy & lots of veg 😋

Tzatziki sauce:
2/3 c greek yogurt (option for plant based)
3 tbsp fresh minced dill
1 tbsp minced mint leaves (ok to skip if you don’t have on hand)
1 1/4 lemon juiced
1/4 c finely diced cucumbers
(Mix all ingredients together)

Build your bowl:
1 c leafy greens (i used kale)
1/2 avocado sliced
1/3 c chickpeas (or other protein)
1/3 c brown rice cooked (option for cauliflower rice for grain free option)
1/3 c sliced tomato
1/4 c sliced cucumbers
Add 2-3 tbsp tzatziki sauce on top

HEALTHY HABITS TO ADD TO YOUR ROUTINE OVER THE HOLIDAYS

If you are looking for ways to keep it healthy over the next month I have you covered. These are some simple healthy habit ideas to add to your routine:

•plan out your workouts- this is the best way to make sure they get done in between all the holiday hustle & bustle. Even just a 15-20 minute workout will have you feeling so accomplished!
•stick to home cooking during the week- this is a great way to keep it clean and avoid too much processed foods. I love to have 3 recipes on hand that I can have prepped, cooked and plated in under 30 minutes- it makes busy days so much easier!
•stay hydrated- the tip you hear all the time but it is about time you used it! This is so important for feeling good!
•get moving after you eat- this helps improve digestion and blood sugar (especially if you just ate a carb loaded meal)
•get into a stress relieving habit- I love doing a pre dinner yoga session or a morning meditation
•get used to saying no- it is okay to say no when you are offered something you know won’t make you feel good (and it is OK to indulge around the holidays!). It is also ok to say no to bringing home leftover desserts from parties 😉
•add in digestive enzymes & probiotics- this helps improve digestion so much!
•make time for sleep
•make time for “you time” on the weekends
•lean in to slow cooker meals so you dont have to spend too much time cooking (and to avoid take out on busy nights!)
•try making your favorite treats in a new and healthy way!
•add in a side of greens to your meals

What are some things you are doing to keep it healthy?!

3 THINGS TO START DOING NOW TO GET READY FOR THE NEW YEAR

A new year is upon us (less than 4 weeks away) and I don’t know about you but I am definitely ready for a fresh start.
If you have no clue yet what you want to manifest in your life next year that is OK! Here are a few things you can do now to get ready for the new year before you start creating your goals.

1. Declutter your home (something I am working on right now)- it is amazing what you’ll find when you start doing a deep clean. Take a day and deep clean the closets, storage areas, cabinets, pantry, bathroom storage areas, phone, computer and more. It is so refreshing to be in a clean and organized space. Letting go of the old to make room for the new is the vibe over here for 2022

2. Take a deep look into your habits and routine- what is working, what isn’t working; what habits are serving you best, what do you need to let go of. One of the best ways to do this is by journaling about it (you may even discover your goals in the process). It is time to make room for new habits that will help you reach your new goals.

3. Plan out 1-2 self care activities to do each week leading up to the new year- this not only helps you get through the holidays less stressed but it will also have you feeling good going into the new year. Things like a fresh haircut, a facial (at home or at the spa), a day spent out in nature, crafting, a fresh mani-pedi & more can all make a huge difference in your mood and give you a boost of energy you need.

A few other things I am doing to get ready for the new year are:
-getting a new planner & goal tracker
-finding new recipe inspo over on to help get me in a more creative mood in the kitchen
-saving pictures and phrases that stand out to me to add to a mood board (perfect for manifesting new goals)
-finishing up old projects so I don’t carry anything into the new year
-getting organized (in literally all areas of my life)

How are you getting prepped for 2022?!

#2022

The recipe you NEED to make this weekend: SWEET POTATO NACHOS

These are our weekend GO-TO. It is full of tons of veggies and so much goodness.

Feel free to sub any veggies you want!

Ingredients:
1 large sweet potato thinly sliced
1 bell pepper finely diced
1/2 cup red onion finely diced
1 small zucchini diced
1 jalapeño diced
1 cup grape tomatoes diced
1/4 cup cilantro minced
1/2 cup cashew queso
2 tbsp avocado oil
3/4 tsp salt

Preheat oven to 375. Line a baking sheet with parchment paper. Toss the sweet potato slices with oil and salt. Then spread the slices out on the baking sheet. Bake for 25 minutes. Then remove from oven. Then sprinkle on peppers, zucchini, onion and tomatoes and place back in the oven for 15-20 more minutes. Then remove from oven and add the cashew queso. Place back in the oven for 3 more minutes. Remove from oven, add cilantro and enjoy!

The 3rd holiday GIVEAWAY!!!

And this week I will be choosing 2 WINNERS!

I am gifting a TON of beauty goodies from now till XMAS. Every giveaway will be a random assortment of 10-15 of my favorite hand picked beauty products!

To WIN this weeks SURPRISE BOX:
•make sure you are following me
•like this post
•tag 1 friend in the comments (more tags in separate comments count as bonus entries)

GOOD LUCK!

Giveaway closes on Tuesday December 7th at 12pm pst. Winners will be announced that afternoon!!

*winner must live in the US or Canada

*products in giveaway may or may not match the products shown in the photo

*this giveaway is not affiliated with Instagram or any of the brands of the products featured in the giveaway

MY BEST TIP TO FOLLOW TO GET THOSE HEALTHY HABITS GOING

One thing that can stop your habit from becoming apart of your ritual or routine is that it was too complicated. Even some simple habits can be easy to one person but complicated for you. Whenever you are adding in a new habit it is important to make it EASY.

Easy DOES NOT mean that workout shouldn’t make you sweat or that it shouldn’t push you out of your comfort zone. Easy DOES means DOABLE.

The best ways to make any habit easy for you:

•make sure you have the time and then schedule the habit into your schedule. If you are rushing to get a habit in or if you don’t plan for it in your day then it won’t happen.

•adjust the habit to your needs- if heading to the gym won’t work then try at home workouts; if you can’t get into a home cooking habit because it takes too long, try a slow cooker or pressure cooker recipe.

•habit stack- I am a huge fan because it just makes things easier. Take a habit that you already have and add a new habit on top. A few examples of this are :
Saying affirmations with doing your morning skincare routine; sipping warm lemon water while checking emails; listen to a wellness podcast while tidying up the home.

How do you make your habits work for you?!

DOS AND DON’TS AFTER A HOLIDAY WEEKEND

DON’T:

•panic or feel guilty- holiday weekends are the time to indulge and enjoy things you love and things you don’t normally indulge in year round. Maybe you “over”indulged or maybe you didn’t workout this weekend. Whatever it is, recognize it but don’t dwell on it and move on!

•go on any cleanse- you don’t need to diet or go on a juice cleanse to make up for the past weekends choices

DO:

•stock up on beautifying fruits and vegetables- clean out your fridge for a clean slate & head to the grocery store to stock up on fresh & healthy food. It also helps to go in with a plan so find a few healthy recipes that sound good, plan put the weekly meals & make a list! If you like to meal prep, try and prep some salads and healthy dressings for the week!

•get moving- plan your workouts for the week & schedule them in. Movement helps promote healthy detoxification & it just feels really good!

•indulge in self care- holiday weekends are exhausting so try and focus on self care this week 📚🧖🏼‍♀️🧘🏼‍♀️

•ease back into routine- it is always okay to slowly ease your way back into routine. Take the Monday after the holiday to reassess your routine and plan it out.

•focus on sleep this week- if your weekend was packed you are most likely feeling tired today. Try getting to bed an hour earlier tonight to get in a good sleep so you’ll feel refreshed and ready to go!

•focus on hydration- we hear it all the time but seriously… HYDRATE. Sip on water with a pinch of salt for electrolytes all day. Try and aim to sip at every half hour, I have reminders set on my phone for this. Hydrating will not only make you feel amazing but it can also help you feel less bloated, promote healthy skin, help with digestion & more

What are you doing to get back into routine after this past weekend?!

Theres just something about being out in nature with sunshine and fresh air ☁️

This is your reminder to get outside 😚

So much to be grateful for this year ✨

And I am especially thankful for YOU and your support. It means the world to me that you are here. Happy Thanksgiving 🦃🧡

TIPS TO LOOK & FEEL YOUR BEST THROUGH THE HOLIDAYS

Holidays- the season where we are constantly surrounded and bombarded with sugary snacks, carbs & booze and everything else that doesn’t support our wellness goals. Below are my tips to look and feel your best through the holidays (& yes! It will be okay to indulge 😉)

•Keep stress at bay with yoga, walking & meditation & other self care. Holidays can definitely be stressful so it is super important to indulge in relaxing rituals. I love starting off the day with a walk & then doing a late afternoon yoga & meditation 🧘🏼‍♀️

•Save the sweets & alcohol for the weekends- holiday season weekends add up and can take a toll on your energy and how you look and feel. So try skipping out on the sweets and alcohol during the week for more healthy balance.

•Take advantage of gua sha and cold facial rolling- if you are feeling puffy, try facial rolling & massage. It helps to de puff, help product absorb better & improve circulation

•Be sure to start off the day with a nutritious meal- when I know I am going to be indulging later in the day, I always make sure to start off with a clean & energizing meal like a blueberry & spinach smoothie.

•Get in the habit of exercising- There are so many benefits to exercise like providing energy, better sleep, balancing blood sugar after a carb loaded meal and SO much more. Pick a workout that you enjoy- walking, barre, cardio, pilates, etc.

•Simplify your routine- a common feeling around the holidays is that we feel like we have no time for “me time” which is key for feeling good inside and out. So instead of tossing out your routine, simplify it for the season. If you are used to heading to the studio for a workout, try an at home workout; if you are used to journaling for 10 minutes, try jotting down 3 things you are grateful for for 2 minutes. Think simple and efficient.

My 7 Day Reset is dropping tomorrow and I am so excited! This is just one way you can look and feel your best through the holidays 🎉

The 2nd holiday GIVEAWAY!!!

I am gifting a TON of beauty goodies from now till XMAS. Every giveaway will be a random assortment of 10-15 of my favorite hand picked beauty products!

To WIN this weeks SURPRISE BOX:
•make sure you are following me
•like this post
•tag 1 friend in the comments (more tags in separate comments count as bonus entries)

GOOD LUCK!

Giveaway closes on Tuesday November 23 at 12pm pst. Winner will be announced that afternoon!!

*winner must live in the US or Canada

*products in giveaway may or may not match the products shown in the photo

*this giveaway is not affiliated with Instagram or any of the brands of the products featured in the giveaway

TIPS TO GET OUT OF A RUT

There is nothing worse than getting stuck in a rut and the past week I found myself in one. Feeling uncreative, bored with routine, not knowing what you are in the “mood” to eat and not feeling creative in the kitchen, feeling like you can’t focus on your work, lacking inspiration and motivation , etc. are all symptoms of being in a rut. When you are in a rut it is hard to know exactly what you NEED to pull you out. So instead of searching for what you think you need, try doing these things below to help spark inspiration:

1. Tidy up your space and do a clean out- a chaotic space creates a chaotic mind. Clearing out the clutter is so important for your mindset. It is so hard to get into a routine or focus when your space is cluttered.

2. Stock up on bright and colorful foods- clean out your fridge and pantry to start (it feels so good to have a decluttered fridge). Then head out and grab your favorite fruits and vegetables. If you are really stuck on home cooking, go buy a new cookbook to help inspire you! Even if you don’t want to follow the recipe exactly, it is still nice to have something to flip through for inspiration when you are stuck.

3. Try something new- things like booking a new workout class, trying a new craft or walking around an area you haven’t been to can spark so much inspiration.

4. Take some time for “me time”- self care is so important for your overall health. Things like taking time for a face mask, taking time to get out in nature or even taking a nap can help so much with your mindset. A little self love goes a long way

5. Focus on smaller & easier tasks- I found that this helped me SO much.

6. Start building an inspiration board to spark motivation and creativity- I love doing this on

7. Make a to do list- I love doing this to help motivate me when I am stuck in a rut. I love to sit for 20 minutes and let my mind wander and write down any ideas that come to mind. A lot of ideas come from my inspiration boards!

GIVEAWAY!!
The first of many to come during this holiday season!

I am gifting a TON of beauty goodies from now till XMAS. Every giveaway will be a random assortment of 10-15 of my favorite beauty products!

To WIN this weeks SURPRISE BOX:
•make sure you are following me
•like this post
•tag 1 friend in the comments (more tags in separate comments count as bonus entries)

GOOD LUCK!

Giveaway closes on Monday November 14 at 12pm pst. Winner will be announced that afternoon!!

*winner must live in the US or Canada

*products in giveaway may or may not match the products shown in the photo

*this giveaway is not affiliated with Instagram or any of the brands of the products featured in the giveaway

A common struggle when it comes to building healthy habits is consistency.

We’ve all been there - you get super motivated about a goal or new endeavor and things start off well the first few days and then a week goes by and you haven’t stuck to anything you promised yourself. It happens to the best of us. It is not because you are lazy or aren’t motivated enough, it is just because you struggled with consistency.

Why consistency matters?

1. It turns a habit into a ritual
2. The more consistent you are with your habits the quicker you’ll see results
3. You won’t ever really see results in most cases if you lack consistency

Tips for getting more consistent with your habits:

1. Schedule in your habits- if working out daily is a goal then schedule it into your calendar, if adding more veggies to your plate is a goal then add it to your weekly meal plan, if meditating is a goal then schedule it in as a daily task.

2. Do it at the same time everyday- you are most likely to stick to a habit if you plan it for the same time everyday. If working out at 7am works then make sure to plan it for 7am every day. Just winging it can cause you to forget about the habit altogether

3. Set reminders- I love setting reminders on my phone to drink water or writing my habits in my planner so I see them throughout the day. I also love leaving a trail of bread crumbs- setting my water bottle full of water on the counter in front of the coffee maker in the AM to remind me to hydrate first, setting out my workout clothes to remind me to workout first thing in the AM. Once the day gets started and busy it can be easy to quickly forget about your goals and habits so setting reminders is 🔑

4. Take advantage of your morning routine- It is hard to make time for habits during a busy day or at night when all you want to do is relax and unwind. The time before your busy day starts is the perfect opportunity to make time for healthy habit work

How do you remain consistent with your goals?!

RESTRICTION VS BUILDING HEALTHY HABITS

Whenever we start setting goals for ourselves for weightloss/healthy lifestyle goals/workout goals/etc. we immediately go into a restrictive mindset. Instead of looking at all the options you can have, you start thinking “I can’t have this or that” “I need to cut out this”. This only creates a negative mindset which won’t help you effectively reach those goals. And it definitely won’t create sustainable habits which are key to a healthy lifestyle.

A healthy lifestyle is NOT restrictive.

To have a healthier lifestyle you need to have healthy habits 👇🏻

Why?

Healthy habits are what make up a healthy lifestyle NOT restrictions. Healthy habits are what help you to reach your goals and achieve long lasting results. They will also help you cut out all of your bad habits because the more healthy rituals you have, the less time you’ll have for those other habits. Here are some simple tips to get you out of that restrictive mindset and into a healthy mindset:

•focus on incorporating healthy micro habits into your routine rather than taking things away- things like adding a side of leafy greens to every dinner or going for a 10 minute walk each morning will be more effective LONG TERM than trying to cut out everything bad from your life all at once.

•try something new like a new recipe that is in align with your goals or sign up for a class at a studio you’ve never been to. Exploring your options that are available to you makes the wellness journey so much more exciting and inviting. You will eventually find healthy recipes or workouts that you enjoy that will become apart of your routine

When you start realizing that a healthy lifestyle is more about abundance rather than living with restrictions, building it will be a lot easier and simpler 🌈🦋🌵