Kicking Fitness with Krista

I am currently training at the Breda fitness center if anyone is looking for some personal training sessions!

Goals. The definition is (not pertaining to any sports) "the object of a person's ambition or effort; an aim or desired result. " [thanks Google!] I had a goal from last year that was to run from Breda to Carnavon, well I had some hurdles that didn't allow me to do that before snow came. Fast forward to this year and I'm less than half a mile to get it done! And I WILL!
But I encourage you to set a goal. It can be daily or weekly or monthly! It can pertain to your physical health, mental, spiritual or just doing something good for you.
Before we head into the holiday season and things get hectic for some, make time for you. Heck, set a goal to make time for yourself during the holidays to take a nap, get a walk in, workout, go to church, say no to things that damage your mental health finally!
Point of this long post: set some goals and achieve them to achieve a better you 👏 🙌 💜👍

Throw this over some spinach and dinner is served!
1 bag of Tyson hyvee fajita chicken strips
1 bag cauliflower rice
1 14oz can of enchilada sauce
2 peppers cut up
1 bag of smooth Velveeta cheese.
Make chicken and put in bowl. Make rice n drain. Cut peppers up. Put all together and mix. Add to greased pan and bake at 350 for 30 min. It is a little runny so you can use less enchilada sauce and shredded cheese instead.

Put the kickboxing bag in the mud room downstairs and got my gloves on this morning! This year I set goals for myself each month instead of a one big resolution. These goals have changed, been rearranged, some forgotten but each month I have accomplished at least 2 of them. One goal for this month: get back to beating this bag at least twice a week! Did you set a resolution in January? How's it going? If you have not accomplished it or forgot it, set a goal or two for each month we have left of this year!

Sure do appreciate the cooler Temps! Highly encourage you all to get outside once a day!

Another new favorite!! I gotta have at least one Mexican dish a week.
Tyson bag of shredded chicken
1 nag cauliflower rice
1 packer fajita season
1 can tomato and green chilies
1 packet of Velveeta cheese or half cup shredded
Half cup salsa.
Make chicken I'm microwave and put in mixing bowl. Make cauliflower rice, drain and pour in with chicken. Stir in fajita season.
In separate bowl, put the cheese and drained tomatoes with green chilies. Mix well. Pour chicken mixture in a d stir together.
Grease square pan and preheat oven to 375.
Pour mixture in. Can top with more cheese or peppers or jalapeños.
Bake about 30min.
Can enjoy in whole wheat wrap or with some taco sauce or on a bed of lettuce! Enjoy!!!

It was a hott one! One more day of the extreme heat. Here is why drinking enough water is important for you and your health. 💧🚰
Remember: you can always put cucumbers or mint leaves or lemon or infuse your water with fruit to give it a little flavor!!

Image: Drink Water Poster - 18x 24" Laminated Poster | $ 16.15 ... Found on Google from nutritioneducationstore.com

Tried something new! Don't be afraid to substitute foods for healthier ones. Here's some common substitutions:
=Cauliflower rice instead of rice
=1lb of turkey instead of 2 lbs if hamburger
=whole wheat instead of white
=sweet potatoes instead of white potatoes
=spinach or kale instead of iceberg lettuce
=unsweetened applesauce instead of regular
=egg whites instead of eggs or unless less eggs and mix in egg whites
=hummus instead of mayo
=Greek yogurt instead of sour cream
With me working from home, I am able to make dinner when Tayler works late. I always edit the original recipe to make it healthy especially with our wedding coming up. I highly encourage everyone to incorporate these into your recipes. **Tayler never notices the healthy changes I make unless I tell him** Happy cooking!

Happy hump day! I hope you were able to enjoy the beautiful morning 🌄 I can't believe we will be celebrating the 4th of July already! Looking for some healthy snacks to bring to a party? Well we know fruits and veggies are always a good go to but don't be afraid to change things up! You can do a yogurt bark (like posted below), use red and blue jello, arrange them in a fun way, cut fun shapes out of them, use food dye to color your dip, and there are tons more ideas online 👍 I hope everyone has a safe and fun holiday ❤🤍💙

Well this cooler start to the work week has been much appreciated! Hope you all are able to find time to get outside because the heat will be back. Summer can be a harder time for people to stay on their weight loss course. Remember, one size does not fit all meaning you do what works for you. Don't be afraid to try something new or reach out for help. Have a great Tuesday everyone!

Well it doesn't sound like the temperature is going to cool down anytime soon. Here are some tips to stay cool if you are taking your workouts outside:
- avoid direct sun
-stay hydrated. Carry water with you or have someone bring you some
- dress appropriately. Light colors and clothes. I always wear shorts with pockets to keep my phone in and keys
- wear sunscreen.
- wear a hat or visor to help protect your face
- don't overdo it. Take rest periods and pace yourself
- go with a friend or tell someone where you are going and how long you will be
- know signs of heat exhaustion
- watch what you eat and drink before. Avoid dehydrating liquids.
- stay weather alert for pop up storms
Happy Summer!

Happy Monday everyone! I highly recommend taking your workouts outside to keep you motivated, on track, and have the opportunity to enjoy nature's beauty! Make it a great day and start your week off on the right foot.

https://www.cdc.gov/mmwr/volumes/69/wr/mm6932a1.htm
2020 was one of the hardest years in regards to Americans suffering from mental illness. If you know of someone who seems not like themselves, don't be afraid to reach out to them, to their loved ones, or to a mental health worker.

Mental Health, Substance Use, and Suicidal Ideation During the ... This report describes mental health challenges faced by communities during the COVID-19 pandemic.

Interested read! What habits can you incorporate into your daily life to fire up your metabolism? I try to get at least 80 ounces of water a day!

MyFitnessPal | Advice on weight loss, nutrition, recipes & fitness MyFitnessPal Blog

https://www.lifehack.org/articles/communication/10-ways-let-people-who-you-longer-need-life.html
May is mental awareness month and this is something very important for everyone to remember. We are in control of who is in our lives. It may be difficult to cut people out of our lives but if they are a harm to you mentally, emotionally, or physically, it's the right thing to do. Never feel bad for choosing you! Those who truly want the best for you and love you will be by your side.

How to Let Go of Toxic People in Your Life Toxic people take away from our sense of self worth, so letting go of toxic people is important if you want to create more positivity in your life.

Not wanting to go to a gym? Still keeping your distance from public places? I am willing to accommodate and offer online training and/or classes! Feel free to PM me so we can discuss.

I highly encourage you all to get outside and move! Walk, clean your yard, get your summer outside items out, mow, plant flowers or your garden! Got almost 3 miles in over lunch today!

Outside workout tips!
Now that the weather is finally warming up, you might be taking your workout outside to get fresh air which is great to help keep you motivated! Here are some tips to keep you safe:
>wear bright and/or reflective gear if it's dark
>use reflective stickers
>carry or attach a small light to you
>keep music to a low level so you are aware of your surroundings
>plan your route and know all the twists and turns
>bring a buddy or a pet
>check the weather ahead of time to dress properly, when in doubt, layer!
>lay all of your clothes and gear out the night before
>make sure you have proper shoes
> bring water, sweat rag, etc
>wear something with pockets to keep your phone with you
>tell someone when your going, where, and for how long (share your location with them on snapchat)
>have someone on stand by if you get winded, need water, etc
>and my favorite, NO MASK IS NEEDED!
If you have a tip that you find useful, please comment and share! I tend to get a lot of trail time when I can!

Dinner tonight! I wasn't sure what to make. I started browning the meat then decided to do meatloaf which requires the meat to be raw soo I improvised.
1 lb hamburger and 1 lb ground turkey
4 eggs
2tblspn mustard
2tblspn apple cider vinegar
7oz shred cheese
1 can mushroom
Salt,pepper, garlic powder to taste
Also added Lawrys to season the meat
Originally you add everything together then put in the meatloaf pan sprayed with Pam but I cooked the meat 3/4 the way and drained the grease. Added it all together, stir real well and put in greased meatloaf pan. Bake at 400 for about 25 min

Hello! I apologize for taking an almost year long break. With COVID, I just felt I didn't have much to post or promote. Gyms shut down, people social distanced, life felt like it almost went on a pause. BUT I am back and I have been thinking about this for awhile and where I want this page to go. We all know staying fit involves more than just what you do for a workout. It is what you eat, what you cook, how you cook, how you stay motivated, how you stay happy to keep going every day, how you treat your mind and soul. In other words, it involves many aspects of life. Since I have been home, I found myself in the kitchen almost every night. I enjoy cooking as it brings out the creative side in me. Sometimes, I would post pictures of what I made on snapchat and have gotten many requests for the recipes. So I am going to bring those ideas here. With being home more, I have also found time to actually take 30 minutes and do yoga. That has been GREAT for my hamstrings which helps my back. Less chiro appointments for this girl! I also have been reading more and just doing more things I enjoy. I always felt like I never had the time to do with my daily commute to and from Carroll. All of that, I plan on bringing to you all. Promise to not over post on here! I know how annoying it can get. So who is ready to get back on track to a healthier you? I can tell you I have lost almost 30lbs since COVID started. That is a story for another time and hopefully to get the courage to post. (progress pics included.) Also, if there is anything else you want to see, just let me know. I AM taking clients currently. Training at the Breda gym which does require you to get a membership. Hoping to start classes up in the fall/winter since most people get outside during the warm seasons. So feel free to post, comment, invite friends, share a story, do anything. I would LOVE to see this page grow as well. Thanks everyone for not leaving my page and here's to making ourselves better each and every day!