Results from ChaLEAN Extreme and Invite To My Next Group

I began ChaLEAN Extreme 3 months ago with the goals of gaining strength, building more lean muscle and toning my arms & legs.  I didn’t have a weight loss goal for this program. 

The focus of this program is to build lean muscle to burn fat – muscle burns fat!  The program incorporates 3 days each week of weight training, a day of cardio and a day of cardio with light weights to build endurance.  I also incorporated PiYo workouts during the program to continue to improve my muscle flexibility and strength.  

The program is absolutely wonderful and completely proves that, as women, we can develop lean muscle to change the shape of our bodies without bulking up.  Lifting heavier weights helps our muscles grow stronger and focusing on our nutrition helps with the development of lean muscle.

Throughout the last 90 days I’ve seen a change in the shape and muscle definition in my arms and legs!  My shoulders are becoming more rounded without being quite so boney.  My legs are leaner with more muscle definition.  And I know that my strength has improved because I’m able to lift heavier weights and completing push-ups is also easier for me.

My challenge: During the last 30 days of this program I was not able to workout at 100% ability because of illness and fractured ribs.  Because of this, my final results suffered and I didn’t make as much progress as I had hoped.  BUT I’m very excited that I completed this program without giving up even when that would have been the easiest way to go! 

As a Coach, it’s my privilege and responsibility to help others stay accountable and motivated to reach their own personal health and fitness goals.  But over this last month, my online accountability groups have motivated me to take care of myself when needed by resting while sick and to push through once I was able to the end of this program.  

There is something special and rewarding about starting a program and following a schedule of workouts each day.  It’s a HUGE accomplishment and give me an amazing feeling of pride!  This is one of the reasons that I’m such a huge advocate for at home workout programs from Beachbody. 

My results:  
Before and after pictures don’t show drastic changes and I’m not ready to plaster my stomach all over the internet!  So I’m going to keep those for myself!  But I can see more definition in my arms and my thighs are more tone.

Now comes the exciting part – my measurements DO show progress.  I’ve been able to build lean muscle and tone my biggest “concern” areas.  I lost 1 inch off each of my thighs and I lost ½ inch off each of my upper arms which means that they are tighter and more toned than when I began.  This is because I’ve been able to lift heavier weights to develop more lean muscle and burn fat.

Now on to the IMPORTANT INVITE!

My New Year, Stronger You challenge group begins on January 4th.

Here are some of the details:

This isn’t about a New Year’s resolution that you might or might not keep. This isn’t about a fad diet or trend that might or might not help you in the short term.  I don’t believe in diets and I don’t believe in a “fast fix”.  

This is about making a commitment to live a healthier lifestyle. This is about making permanent changes because you’re ready to live healthier. A commitment to focus on your nutrition and exercise. A commitment to make this a habit and part of your everyday life because you want to FEEL healthier, have more energy, FEEL comfortable in your own clothes, FEEL more confident and BE stronger.

It’s all about what you know you’re ready for. It’s about that change that you know needs to happen.
I began my journey years ago when I realized that I was overweight in elementary school. Exercise has been a part of my life since then. But over the years I’ve struggled with nutrition - from not knowing what to eat, to just not eating, to not eating enough, and all stages in between.
BUT my true commitment to a complete health makeover happened only about 3 years ago. I remember the night I decided that it was time to make my own health my priority. I was unhappy with how I felt, had very little energy, wasn’t comfortable in my own clothes and had very little confidence in myself.

This was when I realized that being healthy is so much more than just exercise. I realized that nutrition was the key! I began to learn about nutrition and made a commitment to eat healthier clean foods to nourish my body.

I didn’t know then, but I’ve since learned what was missing from my own health journey.
SUPPORT.

My New Year, Stronger You Challenge will give you ALL 3 components to help you be successful on your OWN health journey. 
1 - Proper nutrition
2 – Effective workouts
3- Support

During this challenge you will have:

- You will have me as your personal coach to support and encourage you each and every day throughout this journey. I understand what it feels like and I understand the struggles. I’ve been there.
- You will be connected to a group of incredible women in a private, online group who are on the same mission to live healthier, feel better and be stronger.
- You will have a simple, effective nutrition plan that will become part of your everyday habits.
- You will be given meal plans, recipes and learn tips & tricks about meal planning.
- You will have fun, effective workouts to do from the comfort of your own home.
- You will have the most nutrient dense, superfood shake on the planet to drink every day.
- And a Fixate Cookbook OR a complete 3 Day Refresh as my thank you for purchasing a challenge pack and allowing me to help.

I can help.
You’re ready to make a change.
We begin on January 4th.

Email me at kristingator@gmail.com or complete the form below and I will be in touch!  
We will begin now!

Tips for Getting Back on Track after Christmas

The Christmas season is always fun and exciting – and spending time with family is wonderful.  I don't know about you - but I had a few extra treats that I wouldn't normally have!

Here are a few tips to help us all get BACK ON TRACK!

1.  Forgive yourself.  Don’t worry about it – and don’t beat yourself up for having a few too many treats or not exercising as much as you should have!  

2.  Drink MORE WATER!  Water helps us feel fuller, boosts our energy and keeps us regular.  Water also helps to flush out excess sodium that we’ve consumed over the last few days!

3.  Begin eating on schedule with healthy meals and snacks that are evenly spaced throughout the day to maximize metabolism regulate blood sugar and insulin levels and level out our appetite.

4.  Eat a combination of lean protein with complex carbohydrates with each meal and snack.  Healthy complex carbohydrates are vegetables, fruits, beans and whole grains.
5.  Eat more fruits and vegetables!  Too often, after people overindulge, they try to cut calories by eating less.  We should try to eat more fruits and veggies as these contain fiber that is good for us!  And keep eating your protein with each meal!

6.  Add exercise into you daily routine – make it part of your life and a habit that you do everyday.

7.  Recommit to your health and fitness goals.  Write your commitments down.

My next online accountability group will begin on January 4th!  

New Year - Stronger You Challenge will help you commit to your health and fitness goals while being supported by a group on the same mission to live healthier and be stronger.

Fill out the form below and we will get started!

Chicken Cacciatore - Healthy and Clean!

I just had to share this recipe with you guys!  I cooked this last night and it is SO tasty!  It's super simple to cook and the leftovers that I had for lunch today were wonderful!  
The flavors are amazing!  This is definitely a new favorite dish of ours and will be on the menu regularly.

I didn't use the eggplant because I was afraid that the eggplant we bought was too ripe and I've never cooked with eggplant before.  So I didn't want to ruin the dish just in case the eggplant wasn't good! 

Chicken Cacciatore (courtesy of Beachbody Blog)

Total Time: 31 min

Yield: 4 servings

Ingredients:

1 Tbsp. olive oil

1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces

1 medium onion, thinly sliced

1 medium celery stalk, sliced

1 clove garlic, finely chopped

1 medium red bell pepper, cut into 1-inch pieces

8 oz. sliced mushrooms

1 (14.5 oz.) can whole tomatoes

1½ tsp. dried basil, crushed

Ground black pepper (to taste; optional)

2 medium zucchini, sliced

1 medium eggplant, peeled, cut into 1-inch cubes (NOTE: I did not use eggplant)

6 fresh parsley sprigs, finely chopped (for garnish, optional)

Preparation:

1. Heat oil in large nonstick skillet over medium high heat.

2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.

3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.

4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.

5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.

6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta.

*** 21 Day Fix portions: 2 green, 1 red (and 1 yellow if served over rice or pasta)

(This is my own picture below - the top picture is Beachbody's picture.  This will help you guys see what it looks like in real life!) 

Hidden Sugars and How Eating Sugars Can Cause Stress on Our Bodies

If you're trying to cut back on the amount of sugar your eating each day - we can't forget some of the "hidden" added sugars in foods that we might be eating every day.

We may not be drinking sweetened beverages or eating sweets BUT hidden sugars can add up quickly.  Reading nutrition labels is a must to ensure that we do our best to decrease our ADDED sugar intake each day.  

The American Heart Association recommends no more than 6 teaspoons (24 grams) of ADDED sugar per day for women and no more than 9 teaspoons of ADDED sugar per day for men.

Some of the most common sources for hidden sugars are foods that we eat regularly.

Barbecue sauce - some sauces can have as much as 28 grams of added sugar per serving!  There are homemade versions with less sugar that are easy to make.

Tomato sauce - some can have as much as 10 grams of added sugars.  If you must buy jarred sauces, read the nutrition labels and search for the lowest sugar content.  Making your own tomato sauce with tomatoes, garlic and herbs is a great way to ensure you are not eating added sugars.

Ketchup - just avoid store bought!

Yogurt - we have to read labels on yogurt.  Low fat versions have a higher sugar content from the lactose.  Full fat versions are a better option.  Try to avoid fruit flavored yogurt.  Purchase plain yogurt and add your own fruits.

Non-dairy milks - always purchase the unsweetened almond milk, etc.

Breakfast bars and packaged breakfast foods - some can have up to 25 grams (6 tsp) of added sugars in one bar.  

Store bought dressings and sauces can have large amounts of added sugars.  Try to make your own clean dressing at home or read labels and find the healthiest packaged versions.

Why are we so concerned about added sugars?  Of course eating excess sugars can increase risk of heart disease and diabetes. Excess sugars can increase weight - so why wouldn't you cut them out.  And sugar is involved in a viscous cycle of cravings, sugar crashes and hormone effects. 

Can eating added sugars cause stress to our bodies?

Absolutely!  Stress on our bodies can come from outside sources such as exercise, dangerous situations, tense situations, confrontations, etc.  BUT the other causes of stress seem to be more detrimental to our health because we don’t always think about them; such as lack of sleep.  When our bodies are stressed, our adrenal glands release the stress hormone cortisol.

How does eating added sugars cause stress?

When we eat sugars that are added to foods we have a rapid spike in blood sugar (this is what is called the sugar high) BUT then we have the drastic dips in our blood sugar.  These peaks and dips are unstable blood sugar and our body can cycle through these spikes and dips many times per day when we consume excess sugars.

Cortisol is also involved in how our bodies react to the sugar crashes after consuming large amounts of added sugars.  A blood sugar dip causes stress and our bodies respond by releasing cortisol to pull our blood sugar back up.  Cortisol causes our blood sugar to increase in an effort to prepare our bodies for dealing with the “stressor”.  Cortisol then inhibits insulin production in an attempt to keep sugar in our blood.  Our bodies normally produce insulin to help control blood sugar levels by telling our muscles, liver and fat cells to take in the sugar to use for making energy to fuel the body.  When cortisol inhibits insulin production chronically, we aren’t able to use insulin properly to deal with sugars from our foods.  Then excess cortisol from all this chronic stress on the body from excess sugar leads to increase in appetite and more cravings for high calorie foods.

It’s a vicious cycle.  Excess sugar = blood sugar dips = chronic stress on body = cortisol release = imbalance in insulin effectiveness = cravings/increased appetite = more chronic stress on the body.  The cycle repeats…

What can we do to prevent some of this?  

Make every effort to keep our blood sugar levels steady throughout the day.  Eat a balanced diet, eat 5 to 6 small meals per day and don’t skip breakfast.  Cut back on ADDED sugars from foods such as cookies, cereals, some store bought dressing/sauces, sodas, sweetened beverages, etc.

Is it OK to eat fruits?  YES!  The fiber in the fruits slows the absorption of sugar from the fruit so the sugar enters our blood stream at a slower rate.  This is why fiber is so important – it helps prevent blood sugar spikes from the foods we eat.

I used to be a HUGE sweet eater - I could have eaten sweets over real food.  I just loved them that much.  Then I realized what I was doing to my body - the sugar crashes were literally damaging my body.  And I realized that, by eating sweets so often, I was setting myself up for failure.  I never felt good - my energy was always lacking.  Then about 13 months ago I realized that changes HAD to be made.  I began drinking Shakeology EVERY DAY and I started my clean eating journey.  Now, I do have sweet treats every now and then - moderation is key!  I don't deprive myself - but I also do not go overboard.

New Year, Stronger You Challenge

This isn’t about a New Year’s resolution that you might or might not keep.  This isn’t about a fad diet or trend that might or might not help you in the short term.  

This is about making a commitment to live a healthier lifestyle.  This is about making permanent changes because you’re ready to live healthier.  A commitment to focus on your nutrition and exercise.
A commitment to make this a habit and part of your everyday life because you want to FEEL healthier, have more energy, FEEL comfortable in your own clothes, FEEL more confident and BE stronger. 

It’s all about what you know you’re ready for.  It’s about that change that you know needs to happen.

I began my journey years ago when I realized that I was overweight in elementary school.  Exercise has been a part of my life since then.  But over the years I’ve struggled with nutrition - from not knowing what to eat, to just not eating, to not eating enough, and all stages in between.

BUT my true commitment to a complete health makeover happened only about 3 years ago.  I remember the night I decided that it was time to make my own health my priority.  I was unhappy with how I felt, had very little energy, wasn’t comfortable in my own clothes and had very little confidence in myself.  

This was when I realized that being healthy is so much more than just exercise.  I realized that nutrition was the key!  I began to learn about nutrition and made a commitment to eat healthier clean foods to nourish my body.

I didn’t know then, but I’ve since learned what was missing from my own health journey.

SUPPORT.  

My New Year, Stronger You Challenge will give you ALL 3 components to help you be successful on your OWN health journey.  
1 - Proper nutrition
2 – Effective workouts
3- Support

During this challenge you will have:

- You will have me as your personal coach to support and encourage you each and every day throughout this journey.  I understand what it feels like and I understand the struggles.  I’ve been there.
- You will be connected to a group of incredible women in a private, online group who are on the same mission to live healthier, feel better and be stronger.
- You will have a simple, effective nutrition plan that will become part of your everyday habits.
- You will be given meal plans, recipes and learn tips & tricks about meal planning.
- You will have fun, effective workouts to do from the comfort of your own home.
- You will have the most nutrient dense, superfood shake on the planet to drink every day.
- And a Fixate Cookbook as my thank you for allowing me to help.

I can help.
You’re ready to make a change.

We begin on January 4th.  

All you need to do is fill out the form below - I will be in touch and we will get started.

Coaching is Changing My Life and Team Rx Health Can Change Your Life

You're going to want to read this until the end! It's exciting!

My journey as a Beachbody Coach began strictly with my personal goals of becoming healthier, feeling better, being comfortable in my own skin and enjoying life. I knew that being a Coach would help keep me accountable to my own health & fitness goals. What I didn’t know at that time was that I would be immersed in the most supportive, encouraging environment. A community of supportive, like-minded people who care about the well-being of others and strive to lift each other to success. I also didn’t realize, 17 months ago, that I had made a LIFE CHANGING DECISION.

It all started with my own personal success with my fitness goals, I lost 30 pounds when I began to really focus on clean eating along with exercise. I’ve lost a total of 40 pounds since beginning this journey. Being a Coach with and for others has helped keep me focused on my goals to feel better, be healthier and grow stronger.

Then I began to share with my family by helping them take steps in the healthier direction. Who knew that we would ever discuss healthy food options for family celebrations! Now my sisters, nieces, mom and I talk about workouts. We share healthy recipes. We share what we’re doing to feel healthier. We’ve even started to talk about personal development books to strengthen our minds!

What happened next still gives me goose bumps and a flutter in my stomach. I learned the power of sharing my journey, my successes and my struggles. I began to share with friends how they could also find success with their health and fitness goals. It all started with my great friend Lisa who believed that I could help her lose weight and feel better. We found a program for her and she got plugged into my online accountability groups. She has since lost 50 pounds and will be running her first Disney 5K!

And the more I shared, the more people started to find more success.

Fast forward 17 months, up to today. As a Coach, I’ve helped over 50 people start and continue their own journey towards a healthier, happier life. My decisions to become a Coach has completely changed my life, changed my mindset and changed my perspective. I’m growing into the person that I’m meant to be by sharing my passion. I’m building a family of supportive, encouraging and inspiring people. We will continue to share our journeys.
We will continue to grow as a team, with more Coaches to share their own amazing journeys.

My personal passion for health and fitness has aligned perfectly with my passion to help others feel healthier and be healthier. I have found the perfect platform to help inspire others to begin their journey as I continue my own. I have found what I was meant to do!

I'm a pharmacist on a mission to be healthy and help others find their own healthy. I’m on a mission to spread the power of prevention.

And you can join us! You can join Team Rx Health!

My team is ready for new coaches and I'm beginning a new coach mentor program VERY SOON! I will give you the tools to be successful as a coach as well as personally mentor you throughout the process!

If you're ready to get into the best shape of your life WHILE sharing your story, inspiring, motivating and encouraging others, this is PERFECT for YOU!

And don't worry, you don't have to be a health professional, or certified, you just have to be ready to ENJOY THE JOURNEY!

Team Rx Health, with me as your Coach, is ready to help you experience the joys of this life changing opportunity!

Don't wait -- fill out the form below and I will be in touch!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Drawing the Line in the Sand

Because Woe is Me Monday just wasn’t an option today.  And I’m going to be honest with myself and with you today.  This is a long post, but I needed to share!

I decided that today would be Motivate Myself Monday!  This decision made me realize that it’s time to get some priorities in order.  And I know that HEALTH is EVERYTHING.  Without my own health, I cannot take care of my patients at the pharmacy, I cannot take care of my family and I cannot help to take care of the amazing ladies on my team who’ve entrusted me as their coach.  Helping others is a privilege that I do not take for granted.  I need to feel my best in order to be effective with any of these privileges.

Today I draw my line in the sand.  I know what needs to be done to take care of myself.  And I know that I have neglected an important aspect of my total health and wellness goal.

Right now I have 3 important components under control:

1. Exercise.  That has become second nature to me and is a non-negotiable each day.  Exercise has been a part of my life since a young age.  Being overweight as a child I used exercise to help with my self-esteem.  Now I depend on exercise to help me feel better, give me energy, relax me, help me focus and keep me in a better mood.  {{{ Except today, with bronchitis and a fractured rib from coughing, I don’t feel like exercise J }}} 

2. Eating healthy.  I’ve learned how to eat clean, healthy foods in the proper portions to nourish my body, and I depend on Shakeology to give me amazing dense nutrition, superfoods, vitamins and minerals to keep me healthy. 

3. Support.  This is a key component of my health journey that was missing until about a year ago when I began actively coaching and sharing my journey with others.  Helping others begin and continue their journeys has in turn helped me, inspired me to be better each day and encouraged me to continue.

What I’ve neglected to include, every day – without a doubt, in my health and wellness goals is taking care of myself from the inside.  Many don’t know this about me, but I’m a worrier and I’ve let stresses at work get the best of me.  And this is why, today, I’ve drawn the line in the sand.  

Yesterday, when I fractured my rib from coughing, I realized that enough was enough.  Then I thought about how long I had been coughing, I can never remember being sick for this long.  And what I’ve realized is that stress and lack of sleep have worn my body and my immune system down to the point that I’m struggling to heal.  And I KNOW BETTER, I know that’s what you’re thinking!  It’s EXACTLY what I’m thinking too!  And if I’m not feeling my best, I can’t give my best to my family, my patients, my team of technicians at work or my health & fitness family who trusts me as their coach.

One of my most important goals has been set.  The missing component of my health & fitness journey.  Taking care of myself from the inside will be a top priority.

I’m pouring myself into personal development books and podcasts to learn the best way for me to handle stress from work, not dwell on the negatives, find effective ways to relax after tough work days, as well as learning to change my own feelings of doubt and insecurity. 

Today begins a new chapter.  I share this with you for the purpose of keeping myself accountable to this goal.  You all can help keep me on track.

And for those of you who might also be dealing with some of these same issues and might also need an accountability partner to keep you accountable to taking care of yourself, I’m your coach!  I’m ready to help you and I trust you to help me.

Let’s ALL FINISH THIS YEAR HEALTHIER AND STRONGER, both inside and out!  

Together we will be stronger! 

Healthier Chocolate Chip Cookies

We all know that life sometimes happens and even the best plans might not work out perfectly.  Last week was a strange week for me - which means that I didn't cook much at all last week.  This week's meal plan will look a lot like last week's because I had some good food planned that I actually want to cook!

AND this week, I'm baking cookies!  During the weeks before Christmas I normally would be baking sweets for everyone.  So this is the time of year that I struggle with wanting to bake.  I love to bake sweets and iced sugar cookies are my specialty, but I know how horrible added sugars make me feel.  I haven't baked a cookie since last Christmas because if they are in my house, I can't resist them!  And because I haven't baked...I'm thinking about baking all the time!

My solution this week, to satisfy my need to bake, will be to bake these healthier chocolate chip cookie from my favorite cookbook Fixate.

Chocolate Chip Cookies

Ingredients:
3 cups almond flour
1 tsp baking soda
1/4 tsp salt
1/4 cup coconut oil, melted
1/4 cup pure maple syrup (or honey)
1 large egg
2 large egg whites (1/4 cup)
1 tsp vanilla extract
1/2 cup semi-sweet (or dark) chocolate chips

Directions:
1. Preheat oven to 375 and line two baking sheets with parchment paper

2. Combine almond flour, baking soda and salt in bowl; mix well and set aside.

3. Beat oil and maple syrup in large mixer bowl until creamy, approximately 4 to 5 minutes.

4. Add eggs, egg whites and extract; beat for an additional two minutes.

5. Add almond flour mixture to egg mixture; mix until blended.

6. Add chocolate chips; mix until just blended.

7. Drop by rounded tbsp onto prepared baking sheet.  Flatten cookies if traditional cookie appearance is desired.  
8. Bake for 14 to 16 minutes or until golden brown.

Serving size: 1 cookie (21 Day Fix portion 1.5 yellow)

How to Get Back Into the Healthy Groove AND You're INVITED!

Today is the day to get back on track and get focused on ending this year healthier than we started it!

I've put together a few tips to help us all get back on track.

1. Forgive yourself.  Don’t worry about it – and don’t beat yourself up for having a few too many treats or not exercising as much as you should have!  

2. Drink MORE WATER!  Water helps us feel fuller, boosts our energy and keeps us regular.  Water also helps to flush out excess sodium that we’ve consumed over the last few days!  Warm lemon water will also help wake up your digestive system and help you feel better faster.

3. Eat more fruits and vegetables!  Too often, after people overindulge, they try to cut calories by eating less.  We should eat more fruits and vegetables.  The fiber will help us feel full longer and will help with digestion.  

4. Eat lean protein.  Eat meals high in protein because the protein will help signal our bodies to burn fat.  Protein will also help us feel full longer and help to keep our blood sugar stable throughout the day.

5. Eat clean.  Avoid processed foods and foods with added sugars and salts.   Eat fresh fruits and vegetables along with lean proteins and whole grains throughout the day.  

6. Add exercise into you daily routine and schedule it – make it part of your life and a habit that you do everyday.

7. Begin writing down your goals for the month of December.  Having clearly defined goals will help keep you focused on being healthier throughout the month.   How do you want to feel at the end of the month?  What do you want to accomplish by the end of the month? 

My {{{ Finish Healthier, Finish Stronger Challenge }}} is set to begin prep-week TOMORROW - November 30th! Yes, the Monday after Thanksgiving is the PERFECT time to resolve to use the last 30 days of the year to set goals and focus on being healthier and feeling better. We’re going to end 2015 healthier and stronger than when we started. AND we’re going to start 2016 ahead of the game!

Are you ready to accept this mission? The mission to make 2016 the best year yet!!

If you’re ready to begin your journey (or continue your journey!) this group is going to be PERFECT for you! All you need is to be open to change, be willing to work on yourself and be ready to have FUN! I’m building a community of strong, inspiring, supportive women on a mission to be healthier and would LOVE to have you join us! The best part about these groups is that we share our journeys with each other, our struggles, our successes, everything! We’re in this together!

This is what I'm suggesting:

-- You and I will decide on the best workout program for you to help you reach your goals. Most of the workouts are 30 minutes and I know that we can all find time for that! 

-- You will commit to replace 1 meal each day with the most nutritious shake on the planet. 

-- You will commit to check in with our private group once per day.

This is what you will receive from me:

-- We will discuss your goals for the next 30 days and I can help you succeed.

-- I will give you suggestions for meal plans and healthy recipes.

-- You will have a complete nutrition guide. We know that nutrition is responsible for 80% of our results!

-- You will be plugged into a private community of strong, inspiring and supportive people on a mission to live healthier and feel better. This group will be your daily support system!

-- I will also give you healthy holiday recipes along with strategies and tips to make this the healthiest December yet!

Of course, you will have ME as your coach EACH day to support, encourage and motivate you to succeed. I will be here to answer questions and help you with anything to ensure that you succeed and reach your health and fitness goals. And don’t forget the amazing group of women who will surround you with support!

You will be successful and WE WILL DO THIS TOGETHER!

Are you ready? Let’s get started now!

Fill out the form below or email me at kristingator@gmail.com and I will be in touch!

Healthy Thanksgiving Strategies AND Cookbook

The month of November and December are my favorite months of the entire year!  But during these months I also have the hardest time staying on track with my health and fitness goals.  With travel and spending time at other houses it's not always easy to control the types of foods we will be around.  And for me - if I see it - I will think about it!  Especially cookies and sweet treats!

I've found a few simple strategies to help me stay on track through the Thanksgiving holiday.

1.  Plan to exercise each day during the holiday week and especially the day of the holiday.  I always schedule these workouts to ensure that I make time between travel and everything else.  AND exercise keeps me in a good mood too!

2.  I don't skip breakfast on Thanksgiving day to ensure that I'm not "starving" by the time we eat lunch and supper.  This also helps to keep our blood sugar steady to that we don't have cravings!  I always have Shakeology for breakfast because I know that this is the easiest way to ensure that I'm having healthy and complete nutrition.

3. Another great tip is to pack healthy snacks such as vegetable sticks or fruit or nuts to ensure that you can eat every 4 to 6 hours.  This is great for travel also.

4. Portion sizes are key!  And our plates should have more vegetables than anything else.  My favorite way to measure portions is to use the 21 Day Fix system! (Ask me about this -- it's one of my favorites!!)  Another easy way to judge the correct portion size of each type of food is to use your hand.  
        For example:
        -  Lean protein - what can fit in the palm of 
           your hand
        -  Fruits & vegetables - what can fit into 2       
           cupped hands
        -  Starchy complex carbohydrates (such as 
           whole grain) - what can fit into one cupped 
           hand

5.  Try to eat stabilizing foods during the day. Keep your blood sugar and energy levels steady all day with lean protein, healthy fats, slow-release high fiber carbs (whole grains, fruits/veggies & beans) and leafy veggies.  

6. Decide on the sweet treat or indulgent treat ahead of time then limit yourself to a small serving.  Remember that it is OK to have a treat once in a while!  We all deserve it!

7.  A great way to fell better after eating is to get outside for a walk or bike ride.  Enjoy the beautiful weather and work off some of the calories.

I've also complied a collection of HEALTHY Thanksgiving recipes that I would LOVE to share with you!  Fill out the quick form below and I will email the collection to you.  These recipes will help you and your family have a healthier Thanksgiving.