Welcome!
Are you ready?
Before I get too far I want to tell you I’m just like you! I’m a busy working wife, coaching volleyball & softball. I know it's hard to plan and manage your time.
My goal is to inspire and empower you to live life in a strong, fit, healthy body.
To be able to give you the tools you need to be able to do this forever.
This guide will teach you how to track your progress for a healthier you along with a few of my favorite recipes.
The meals you eat combined with the right exercising will help get you in the direction you want to be in.
Whether you are looking to drop dress size, gain muscle or simply feel good with more energy and confidence.
Get ready to wake up, kick ass and be empowered,
xox Kristen
BEFORE YOU START TRACK YOU PROGRESS
Taking your measurements and weighing yourself at a consistent time, at regular intervals will help you see exactly what changes are happening with your body. We know just how important it is to see progress, it can be the difference between giving up and getting results, so don’t skip this step.
Remember to weigh in first thing in the morning after using the bathroom but before eating.
BEFORE AND AFTER PIC TIPS:
Find a place in your home with good natural light to take your pictures.
Wear the same thing in your before AND after pics.
Try to be consistent with the lighting in both sets of pictures.
Stand the same distance from the camera in both sets of pictures.
Make sure your full body fills the frame of the photo - in other words, don’t be too far away from the camera or you won’t see your progress.
Wear a sports bra and shorts if you’re comfortable as the more of your body you can see, the more progress you’ll see
YOUR MEASUREMENTS
HOW TO TAKE PERFECT MEASUREMENTS:
CHEST Circumference of rib cage/chest at the nipple line
WAIST Circumference of waist at the smallest point - usually an inch or two below ribs
GLUTES Circumference of glutes/hips around the fullest part of glutes
THIGH Circumference of the right thigh around the fullest part
CALF Circumference of the right calf around the fullest part
ARM Circumference of the right arm half way between shoulder and elbow
Fill out these charts with your before and after measurements. Take them at the same time that you do your morning weigh in.
MEAL PLANNING
WHAT TO EAT AND WHEN:
AM WORKOUT:
Meal 1
WORKOUT
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
AFTERNOON WORKOUT:
Meal 1
Meal 2
Meal 3
WORKOUT
Meal 4
Meal 5
Meal 6
AFTER DINNER WORKOUT:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
WORKOUT
Meal 6
Breakfast Recipes
CINNAMON BUN PROTEIN OATS
Mix ½ cup oats with almond milk, cinnamon, stevia, and a hint of salt. Microwave for 1-2 minutes, then mix in 1 scoop of protein!
EGG WHITE MUFFINS
Mix 2 cups of egg whites with spinach, mixed vegetables of choice, a dash of salt and pepper, and (optional) sliced turkey bacon. Pour into muffin
trays and cook in the oven at 250 for 10-12 minutes. Top with salsa if you prefer.
PROTEIN PARFAIT
Mix 1 cup of fat free cultured Greek yogurt with ½ scoop of protein powder and 1-2 packets of stevia. Then, top with a dash of cinnamon, a small amount of honey, and ½ cup of dry gluten-free oats.
PB PROTEIN PANCAKES
Mix ½ cup egg whites, ½ scoop protein powder, ½ cup oats, 1 tsp baking powder, and a dash of cinnamon. Pour into a skillet on medium heat (spray with non-stick cooking spray!) and cook like a pancake. Top with low-sugar syrup and 1 tbsp of peanut butter.
Lunch Recipes
LIGHT CHICKEN WRAP
Take a gluten-free wrap and place 4 oz chicken breast (cooked in a skillet, on grill or in an oven with lemon and garlic), lettuce, tomato, peppers, and onions inside. Enjoy with a side of plain beans or steamed vegetables.
LETTUCE TURKEY WRAP
Take romaine lettuce and break into large chunks (big enough to use as a wrap). Inside, place 4 oz cooked lean ground turkey (cook in skillet with seasonings of choice), optional organic goat cheese, lettuce, tomato, and onions inside. Eat like a wrap with a side of brown rice (½ cup, plain) or 3 oz sweet potato.
SLIM STIR FRY
Mix ½ cup brown rice, 4 oz chicken or lean ground turkey, 1 whole egg, peppers, vegetables, onions, and 1 serving coconut oil in a skillet on medium heat. Cook until brown and enjoy.
TUNA AVOCADO SALAD
2 cans tuna, drained, 1 avocado, 1 Tbsp Dijon mustard salt and pepper to taste.Place the tuna in a bowl and mash with a fork. Add the avocado and mash into the tuna. Stir in the mustard, salt and pepper. Vegetarian: replace tuna with 1 can black beans
SPINACH SALAD
Put 2-3 cups of spinach in a bowl and add tomatoes, onions, mushrooms, 4 oz of chicken or fish, ½ oz almonds, and lemon juice. Then, pour apple cider vinegar or balsamic on top and sprinkle with pepper. Can also add a few slices of strawberries if you prefer.
Dinner Recipes
LETTUCE BURGER & SWEET POTATO CHIPS
Cook 4 oz turkey burgers on grill or in skillet and top with sliced avocado. Use lettuce as the “bun” and also include veggies of choice (such as tomato). Can also use mustard for the burger. For the sweet potato chips, cut a sweet potato into small circles. Place on a cookie pan sprayed with coconut oil spray, and cook in the oven at 450 until crispy. Top with cinnamon and enjoy!
CHICKEN QUESADILLA
Take a gluten-free wrap and place 4 oz of shredded chicken inside. Also include any vegetables you prefer, as well as vegan cheese. Fold in half and cook in a quesadilla press or else cook in a skillet until brown. Enjoy with salsa, a side salad, (lettuce/spinach and greens topped with apple cider vinegar) or some grilled asparagus.
STEAK SALAD
In a bowl, mix lettuce, kale, tomato, onion, garlic, and peppers. Top with lemon juice and pepper. Cook a lean steak (flank steak is great) or a tuna steak, and chop into small pieces. Add 4 oz to your salad and enjoy. CHICKEN
STIR FRY I
n a skillet, add ¾ cup (cooked) brown rice, 1 whole egg, chopped onion, chopped red peppers, carrots, broccoli, 4 oz chicken, and 2 tbsp olive oil. Cook on medium heat until browned, then top with salt, pepper, and any other seasonings of
choice.
Snack Recipes
GREEK YOGURT & APPLE SLICE SWEET PARADISE
Take 1 cup of cultured plain Greek yogurt and mix with 1 scoop protein powder. Add 1-2 packets of stevia and caramel extract if preferred. Then, slice a red apple, dip, and enjoy!
NO-BAKE CHOCOLATE COOKIES
Mix 2 scoops protein powder, 1 cup of almond or peanut butter, 1 cup of dry gluten-free oats, and 1 tsp cocoa powder together in a bowl. Add 2/3 cup of water and mix into a batter. Then, place parchment paper on a cookie sheet, and plop dough onto a sheet, forming cookies. Makes 15-20 total. Place in the freezer for 30 minutes and enjoy!
MUG CAKE
Mix 2 eggs, 2 tbsp almond flour, 1 tbsp peanut butter, 1 tsp ghee, a few drops of liquid stevia, 1 tsp cocoa powder, ½ tsp vanilla extract and ½ tsp baking powder in a mug, then microwave for 60 seconds and enjoy!
NUTRITION is not low fat. It is not low-calorie. It’s not
being hungry and feeling deprived. It’s nourishing your
body with whole foods so that you are consistently
satisfied and energized to live life to the fullest.
Success Checklist
Take your measurements and before photos right away don't wait till the last minute.
Set up the space where you will be doing your daily activity if doing from home. You will need a set of dumbbells, possibly a mat and towel. Also don’t forget water, keep yourself hydrated.
COMMIT, studies have shown we are far more likely to succeed when we put our goals in writing. I want you to be successful so fill out this commitment statement and send it back to me. (teamkristendumont@gmail.com)
I, _______________(name), commit to doing this, starting on ________________,2020. My goals are _______________________________, ________________________________ and ___________________________________. I will achieve them because ____________ __________________________________________________________________________.