KY Fitness and Nutrition Consulting

Why do New Year resolutions or new year goals fail? There are many reasons, but a common reason is that often the original goal is achieved and once so, consistency diminishes, there’s nothing new and exciting motivating’ you, no carrot dangling in front of your face Who can relate to this? You run the marathon and then stop running. You achieve the goal weight and then fall back into old patterns. You meditate for one month and start to feel better mentally, so you st...op meditating. We’ve all been there, probably more than once! This is a symptom of the mindset that habits are designed to have an end point, yet when we analyze most goals, continuous practice of habits would be necessary to sustain them. This is true when it comes to habits focused around personal development, physical health, and even financial health. We are unlikely to maintain the progress we’ve made or the goals we’ve met if we give up on our habits once we meet them. It’s critical that we continue practicing the habits that lead to this success, and thus, maintain it! So, as author James Clear says, habits are not a finish line to be crossed, but a lifestyle to be lived. Commit to habits that are permanent and commit to change that’s permanent

Are you goal setting for 2021? There’s always a lot of conversation surrounding goal setting when it comes to the new year, but often not a lot of conversation around the how. This year I put together a formula for myself that I’m so excited to use for years to come, so I’m sharing it with you, too! What goals are you working on in 2021? I share a few of my personal goals on slide 3 and there are a few more I’ll be working away at all year!

So you’re telling me that although you’re not going to be eating things like rice and potato on a regular basis when you’re living a keto lifestyle you can still enjoy things like cheesecake, cookies, and even pizza on a regular basis? Seems like a pretty good trade off to me ... Keto pizza made on a fathead crust makes the perfect thin crust pizza and the good news is basically all go-to pizza toppings are keto friendly so you can load it up! ...... Full recipe for this prosciutto, goat cheese, and balsamic keto pizza below ... For the crust you need: 2 cups shredded mozzarella 2 tablespoons cream cheese 1 egg cup almond flour 1 tsp Italian seasoning -Preheat oven to 400 F, prepare a baking sheet with parchment paper, and begin your dough! -Start by microwaving mozzarella and cream cheese together for 1 minute, remove from microwave and stir together, return to microwave for another 30-60 seconds until cheeses are able to combine -Add almond flour to cheese mix and combine by hand, once combined add egg and Italian seasoning, mix with hands until a ball of dough forms (if needed return to microwave for 10-20 seconds to soften) -Once dough is formed wet hands and begin patting into an even thin crust, once satisfied use a fork to poke holes throughout the crust for venting and move to oven, cook for 10 mins or until golden ... For toppings you need: 3 tbsp olive oil 1 tbsp balsamic 1/2 tsp monk fruit Goat cheese Prosciutto Arugula ... Mix oil, balsamic, and monk fruit together well, season with salt and pepper, and use a spoon to drizzle over crust. Add a layer of prosciutto, followed by goat cheese (bonus points for adding caramelized onions) and return to oven until goat cheese is softened and brown. Top with arugula and a drizzle of olive oil and balsamic mixture to serve! ... Trust me, you won’t be disappointed and it’s just as good if not better second day! . . . #keto #lowcarb #ketodiet #ketolifestyle #ketolife #weightloss #ketosis #lchf #ketogenic #ketomeals #ketorecipes #ketoweightloss #ketofood #weightlossjourney #ketogenicdiet #fitness #healthyfood #healthylifestyle #ketofriendly #ketotransformation #healthy #gluten See more

A barrier to entry to any lifestyle change is lack of preparation, especially when it comes to nutrition. Fail to plan, plan to fail ( or at least struggle way more than necessary!) To make planning for a keto lifestyle easy having quick fool proof recipes on hand is key (especially ones that include )... One of my favorite quick and easy no bake recipes is keto chocolate peanut butter squares adopted courtesy of my SIL who discovers the best keto recipes! You need: 1.5 cup almond flour 1/2 cup butter softened 1/2 cup Swerve powdered sugar 1 cup natural peanut butter 1 tsp vanilla extract 1 cup sugar free chocolate chips or 1 95% chocolate bar To make: Mix together peanut butter and butter (microwave for 20 seconds if needed), add in almond flour, swerve, and vanilla. Once mixed well transfer filling to an 8x8 cake pan or pie pan, pat firmly and spread filling to edges. Once complete, melt chocolate in the microwave and pour over the top of filling, top with sea salt and move to freezer to set. These take only minutes and they’re a hit! I prefer them straight from the freezer and in a pinch I will just make the filling as a quick and easy treat to have on hand. Try adding chocolate chips into your filling, using chunky peanut butter instead, or lining your pan with chocolate first to end up with a peanut butter cup effect. For easy portion control use muffin tins for single servings! Enjoy

Aimee Aimee Aimee, where do I begin? ... After almost 1.5 years working together, more keto group programs than I can count, and an endless number of personal transformations leading you to be over 75 pounds lighter than when we first met, our time together as coach and client is almost coming to an end ... One of the most challenging, albeit rewarding aspects of coaching, is accepting and encouraging a client (turned friend) when they are ready to go their own, equipped ...with a tool box full of new habits and skills to continue moving them forward. Although it’s bittersweet, I truly couldn’t be more proud of the progress you’ve made in the time I’ve gotten to know you and I have no doubt in my mind you will continue to move forward and do incredible things. ... Thank you for allowing me to be a part of your week every week for the last year and a half, Mondays won’t be the same without you and we will miss you in the group! . . . . . #keto #lowcarb #ketodiet #ketolifestyle #ketolife #weightloss #ketosis #lchf #ketogenic #ketomeals #ketorecipes #ketoweightloss #ketofood #weightlossjourney #ketogenicdiet #fitness #healthyfood #healthylifestyle #ketofriendly #ketotransformation #healthy #glutenfree #paleo #ketocommunity #ketoaf #intermittentfasting #diet #ketofam

After 8 weeks of incredible progress in the keto group program Brandi is rocking and rolling straight into the new year group with us and I couldn’t be more proud of her progress! Keto for me has been one of the best "me" choices I've made yet! I'm amazed how my energy has shifted and I don't have a mid day crash or laziness after supper anymore. My brain isn't foggy, my stress levels are low and I'm getting restful sleep and I don't have massive cravings for sweets or... salty chips. I've done other "diets" before but this doesn't feel like a diet , its easy to eat Keto and it doesn't feel like a chore! Thanks for walking me through this Kalli! So looking forward to this next group! This is what it’s all about, feeling better in order to enjoy life more. It’s not about it’s not about loss, it’s not about restriction, it’s about gaining. Gaining food freedom, energetic freedom, and freedom to FEEL the best you can mentally and physically! There’s still time to join us if you want to get started in the upcoming group program on Monday! Click the link in below to join Brandi and I, along with an incredible and supportive community of women in the first keto group of 2021! Https://www.kyfitness.ca/kyketoclub/

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Testimonial Tuesday Gahhhh can’t believe I am doing this... May 2017 vs today. Three years of working on me, three years of watching Kalli’s YouTube and following everything she had to say about keto and learning everything I could. Sure there were ups and downs and there always will be. I feel like I entered this group backwards, I have been keto since that first picture lost 40 lbs on my own and have been stuck there since. So I joined the September/October group and... then this group and haven’t looked back since! You’re all amazing, and I love being apart of this group Posts like this make my day, my favorite testimonials are ones that come out of the blue, as clients get excited about sharing their journey and want to encourage others to KEEP ON GOING! I love this testimonial because it’s not just a positive reflection of the group itself, but of keto in general and what it’s capable of On top of the 40 pounds she lost on her own with keto she has now lost another 14 since starting the group program and her progress continues every single week! Click the link below to save your spot in the upcoming new year group and lock in 2020 prices while they’re still here! Https://www.kyfitness.ca/kyketoclub/ . . . . . . #kyketoclub #ketoprogress #ketotestimonial #lchf #ketones #ketogenic #lifestyle #progress

1 Pan Keto Tuscan Chicken ... This is definitely a new favorite, but I highly recommend subbing chicken breast for chicken thigh (with skin!) for even more fat, more flavor, and half the cost! ... What you need: ... 1 tbsp. extra-virgin olive oil 4 chicken breasts or thighs Pink salt Freshly ground black pepper 1 tsp. dried oregano 3 tbsp. butter 3 cloves garlic, minced 1 1/2 c. cherry tomatoes, halved 3 c. baby spinach 1/2 c. heavy cream 1/4 c. freshly grated Parmesan Lemon wedges to serve ... To make: -In a non-stick pam or cast iron skillet heat oil on medium, season chicken with salt, pepper, and oregano and add to pan, cooking until golden and no longer pink (about 8 minutes per side), remove from pan and set aside -In the same pan over medium heat, melt butter and stir in garlic until fragrant and soft, about 1 minute. Add cherry tomatoes and season with salt and pepper. Cook until tomatoes start to burst then add spinach and cook until spinach is beginning to wilt. Stir in heavy cream and parmesan and bring mixture to a simmer. Reduce heat to low and simmer until sauce is slightly reduced, about 3 minutes. Return chicken to skillet and cook until heated through, 5 to 7 minutes. ... Serve with your favorite keto friendly sides like zucchini noodles, cauliflower mash, or @nupasta to keep the Italian theme going and satisfy your pasta cravings! . . . . . . #kyketoclub #lchf #ketorecipe #ketones #ketogenic #delish #ketocooking See more

And I don’t mean this in the toxically positive way of there being no room for mourning & grieving expectations, for sadness over experiences lost, and for allowing processing of our own reality, but to encourage all of us to make the most of what we can and find joy where we are able I’ve been having many conversations with both clients and family over the past week related to what the holiday season will look like this year and for many of us it is extremely foreign to ...what we’ve come to know as the holidays, but I refuse to accept that Christmas is cancelled. I encourage us all to rise to the challenge of embracing the adventure, being creative with ways to connect and experience the holiday together apart, and perhaps create new traditions we never would have otherwise. I would love to know the unique ways you’re connecting and celebrating the holiday season from a distance this year, how are you adapting? I’ve seen some incredibly creative virtual activities from zoom gingerbread house competitions, family puzzle drop offs, virtual cooking nights, the list goes on and although maybe they aren’t the ideal, I think they are amazing ways to make the most of what we can!

Get up and GO! Without eating?! ... One of my favorite benefits of ketogenic nutrition is my body’s ability to function in a fasted state. This means I can function optimally both mentally as well as physically without having to have eaten for hours (16+), as my body is able to rely on ketones for essentially endless energy. Did you know our bodies are only able to store about 2000 calories of energy from carbohydrates, but tens of thousands of calories from fat? Just... one of the few reasons I choose fat as fuel! ... Even when I’m running longer distances (currently 10 km, but aiming for my longest ever run this month!) I wake up and run fasted, having had nothing but electrolytes and ketones before I go. There’s no bonking, no cramping, no lack of energy whatsoever, because my body has a full tank of ketones to rely on ... Not only does research show that performance output isn’t negatively impacted in endurance athletes when functioning on a ketogenic diet (KD) vs. a traditional carb based diet, it shows that fat oxidization is over double when performing endurance training on a KD vs. carbs! ... Beyond this, studies also show that while endurance training is at least equal, both sprint output and strength output may improve, while muscle glycogen use and repletion are about equal, despite the KD groups not consuming any carbohydrates, due to gluconeogenesis! ... This means on a KD the body is still able to produce just as much glucose as it needs, despite not consuming carbohydrates, as it’s able to convert non-carbohydrate substrates (fat and protein) into glucose. The body is a magical thing ... Coming from a sports background, I’ve been told how important carbs are for performance my entire life, but for years I’ve been using fat as fuel for bodybuilding, powerlifting, yoga, running, and most recently Jiu-Jitsu! I can’t express how much better I feel training fat fuelled, but if I never would have tried it, I never would have known how much better I can function on fat. Don’t knock it til you try it . . . . #lckd #ketoperformance #fatfuelled #ketogenic #ketoendurance #ketosis See more

Now, imagine someone stole $10 from you, or better yet, you lost $10 on your own, just by being careless or making a poor choice... like putting your $10 in your back pocket or forgetting to zip up your bag. Would you just throw your remaining $86, 390 away be use your list $10? Would you continue to repeat the choices choices that led you to the loss of your initial $10? No, of course not. That would be silly. Right? But that’s exactly what we do. ... We allow one poor ten... minute decision such as a bad meal to encourage us to throw the rest of our day away instead of moving forward and being more mindful with what we have left. Instead of refocusing and making positive choices throughout the remainder of our day we commit the ultimate self-sabotage by not just wasting the rest of the current day by doubling down on poor choices, but often doing so for days to come...Eventually allowing one ten minute decision to dictate hours and hours ahead of us. ... Remember, the clock is always running, but you can reset the alarm any time. A tough ten minutes doesn’t set you up for failure, what you do following it does. One of the most common traits I see in successful people isn’t that they’re perfect, or even that they try to be, it’s that they don’t allow one ebb to ruin their flow See more

Have your cake... and cookies, and eat them too! ... Holiday season means holiday baking, but that doesn’t have to mean the holiday sugar rush that generally comes along with it! ... Here are some of my favorite super simple keto-friendly ingredient swaps that can help you make keto friendly or friendlier versions of your classic Christmas baking recipes! ... ... Even if you’re not keto or can’t make a classic recipe completely keto friendly, why not implement these simple swaps where you can to save on some sugar without compromising on taste or texture?! ... Many of these ingredients can now be found at your regular grocery store such as @sobeys and any speciality products can be found at @sweetandsprouted @nourish.canada or @lowcarbgrocery ... What are your favorite keto friendly ingredient swaps, am I missing any? . . . . . . #keto #lowcarb #ketodiet #ketolifestyle #ketolife #weightloss #ketosis #lchf #ketogenic #ketomeals #ketorecipes #ketoweightloss #ketofood #weightlossjourney #ketogenicdiet #fitness #healthyfood #healthylifestyle #ketofriendly #ketotransformation #healthy #glutenfree #paleo #ketocommunity #ketoaf #intermittentfasting #diet #ketofam

The perfect keto muffin does not exi- Wait, yes it does, and I found it courtesy of one of my favorites @wholesomeyum, it did NOT disappoint! ... The BEST keto blueberry muffins Ingredients: 2 1/2 cup almond flour (Costco) ... 1/2 cup granulated sweetener (@lakanto via @costco) 1 1/2 tsp baking powder 1/4 tsp salt 1/3 cup butter melted 1/3 cup sugar free almond milk 3 large eggs 1/2 tsp vanilla extract 3/4 cup fresh blueberries ... -Preheat oven to 350 degrees -Mix dry ingredients before adding in wet ingredients, gently fold in blueberries and distribute batter to lined muffin tins, bake for 20-25 minutes or until a tooth pick comes out clean ... If you haven’t invested in reusable silicone muffin liners I can’t recommend enough, they are SO handy and nothing sticks, great for muffins, fat bombs, and egg cups too! ... Although this recipe is incredible, I will decrease the sweetener quantity slightly in future batches. I’d recommend starting with 1/4 cup of sweetener and adding more to taste, but honestly, it’s amazing regardless! ... The base recipe is so good and would be amazing with chocolate chips or raspberries in place of blueberries too! ... . . . . #ketomuffins #ketobaking #sugarfree #glutenfree #ketodessert #lchf #ketorecipes #ketogenic #ketones See more

The secret to weight loss? It’samarathonnota sprint! I’ve had the blessing to work with this incredible woman for over a year in my keto group program and to say she’s winning the marathon is an understatement. With nearly 50 pounds and over 80 inches lost, the internal health changes along with the cognitive behavioural changes are clearly reflected in this loss ... Another secret to weight loss? It’s ok to ask for help, in fact, it’s often necessary. Weight loss is so much more than just calories in calories out and sticking to a diet. It’s often unlearning years of patterned behaviour, replacing negative habits with positive habits, and truly making behavioural change in order to succeed in the long term. In wrapping up our final check in for 2020 as she prepares to go on her own with the tools she’s learned in the program, she said: I just can’t thank you enough for all of the support and guidance over the last year and a bit. Keto has been a trend for some, but you have really shown how it’s a sustainable way of living long term. These groups do an amazing job! The community that everyone gets to be a part of while experiencing this lifestyle change is so amazing and a big part of why it lasts I think. I will miss the group dynamic, but know I need to push myself and see how I do on my own, it feels like the right time. I know I still have your support and the alumni group as well which is comforting. It’s always hard to say goodbye, but I’m so grateful to know she’s been supported on her ketogenic journey and is ready to confidently go her own and move forward. If you’d like to be a part of our keto community going into the new year, click the link below to secure your spot now as a discounted price Https://www.kyfitness.ca/kyketoclub/ . . . . . #lchf #ketoweightloss #ketotransformation #ketobeforeandafter #ketogenic #ketogenicdiet #ketocoach #onlineketocoach #ketoclub #ketosupport

Don’t ruin good for perfect

One of the most common questions I get when starting with new clients is how to increase water, ESPECIALLY when transitioning to keto. If you’re considering keto you’ve probably heard of the dreaded keto flu, which isn’t comfortable- but the good news is it’s almost completely avoidable with proper hydration and electrolytes! ... One of the biggest mistakes I see people making when starting keto is failing to be proactive when it comes to electrolytes and hydration, which... are two of the main causes of keto flu symptoms when initially transitioning stay hydrated, add electrolytes to your water, don’t be afraid of salt and you’re more likely to breeze through the transition from carbs to ketones with minor keto flu symptoms! ... If you DO experience keto flu, be patient, stick with it, keep hydrating and supplementing those electrolytes and I promise you’ll feel better than ever in no time ... What are your tricks for water?! See more

Hands down the BEST way to cook chicken thighs, perfection every time! ... Preheat the oven to 425, in the meantime, pat chicken thighs dry with a paper towel so they can get extra crispy. Season to your liking (I’ve been using sage and thyme for some serious fall Thanksgiving flavor vibes!) ... While the oven pre heats add a generous amount of butter (2-4 tbsp) to a cast iron skillet over medium-high heat. When the butter gets brown and foamy, add the chicken to the s...killet, skin-side down. Cook without moving the chicken around for 5 minutes. Reduce the heat slightly to medium. Flip and brown on the other side for about 3 minutes. Remove the chicken from the skillet, set on a plate to the side. ... For a quick pan sauce stir 1 tbsp of honey and 2 tbsp of balsamic (although honey wouldn’t likely be considered a traditional keto ingredient, divided per serving it is an extremely negligible amount of added carbs and I find doesn’t impact my levels!) into the hot skillet, add thick slices of onion, & stir to coat. Cook the onion until lightly browned, about 10 minutes. Turn off the heat, return the chicken to the skillet, placing the chicken on top of the red onions, crispy skin up. Transfer the skillet to the oven uncovered. Cook for 20 minutes or until the internal temperature of the chicken reaches 165F. ... The pan sauce and onions in this recipe are optional, but a great easy way to add some flavour and mix things up. If you prefer to keep your carbs lower, try substituting the honey for golden monk fruit and feel free to skip the onion, although for the small amount I enjoy with each serving, I’m a big fan! ... The most important part of this recipe is the cooking method, everything else is interchangeable, but the combination of pan searing and baking is truly delicious! . . . . . . #lchf #ketorecipes #chickenthigh #skillet #ketones #ketogenic #ketocooking See more

Walk slowly, but never backward- a quote from my book today which fits perfectly with the message I woke up to from this amazing client. ... Along with a side by side of her photos she said May 2020 to September 2020. 5 months worth of progress where I've gone through so many mental (and physical) battles. Thank you for being there for me. Since day 1. I'm here and I'm gonna do better and be better. And I know this is possible with you! Especially because even though I'...ve had bad weeks and kicked myself out of ketosis more times than i can count, I have gotten better with mindfulness while eating so im not binging on a regular basis. I still have alot of work to put in and dedication to this keto lifestyle but ill get there. No indulging at all. Getting my mind and body focused (slowly) but its getting there!!! ... I love what these messages reflect. She is embracing her non-linear journey and celebrating victories along the way, recognizing that progress is being made not just physically, but mentally, which is key to long term success with fitness and nutrition. Beyond an already amazing 5 months together she has committed to a YEAR of coaching, a self-investment I can’t celebrate enough. If this is how far she’s come in 5 months, just imagine another 12. Proud is an understatement See more

What better book to get back into the routine of morning reading than Atomic Habits by @jamesclear ... I can’t recommend it enough, especially in combination with my forever favorite The Power of Habit by Charles Duhigg- I recommend this book to everyone! ... What’s your recommend to everyone book, let me know below what I need to read next!

Keto or No? ... Food marketing can help, and food marketing can hinder, but most often, it’s the later. The safest bet is to read the ingredient list, read the nutritional table, and ignore any marketing claims and certifications! ... When it comes to keto, the question of whether a product is or isn’t keto is a little tricky, as there’s a matter or what’s ideal vs. what you can get away with and there’s an aspect of not worrying about ruining good for perfect!... ... This product is a common example of what I would consider a slightly misleading product claiming to be keto. Due to the serving size and quantity of net carbs per serving, they are able to call themselves keto according to these standards (NOT the gold standard in keto certification, which would be Ketogenic Certified ), but for many, products such as this including SUGAR SUGAR SUGAR, even in small amounts, are likely to cause an insulin spike. Insulin sensitivity differs from person to person, so it’s difficult to tell if one serving will impact someone’s insulin level & thus, ketone level! One serving MAY be something you can get away with, but with added sugar and up to 25% of ones potential daily net carbs, it’s definitely not ideal in my opinion! ... That being said, it’s also not the worst option out there and if having one serving size of something like this allows you to continue on with keto or allows you to make better choices overall, it’s worth the sacrifice, but there are definitely better options available such as @questnutrition PB cups for example, which will be even more keto-friendly, or you can easily make your own at home completely sugar-free For reference, the same serving size of the classic Reese’s cup has 6.6 g of sugar, just 1.6 grams less than this keto version. Food for thought! ... Knowledge is power and understanding ingredient lists, nutritional labels, and food marketing claims will ensure you’re doing your diet justice by making informed decisions in the aisles! Is information like this helpful for you? If YES what product should I break down next?! Let me know below! . . . . . . #ketogenic #keto #lchf #ketoproducts #ketocertified See more

Pork belly Caesar salad inspired by @therookandravenpub did not disappoint! ... Taking our Caesar salad game to the next level with crispy pork belly, fresh Parmesan, medium boiled eggs, and a creamy Caesar dressing I highly recommend ... All of these elements are perfect for leftovers when prepared separately so you can enjoy for a few days! I added some leftover chicken thighs and @whispssnacks to mine for some extra protein and a little crunch on day 2, definitely a ...new go-to! . . . . . . #ketofriendly #lchf #porkbelly #ketorecipes #ketogenic #ketones #fatfuel #recipes #ketocoach #ketobased #yxe #saskatoon See more

1 Year Keto/Coaching-Versary! ... Same incredible woman, same romper, but very different habits leading to BIG change from the inside out & 70 lbs ... Aimee is a year long member of the keto group program and when I asked her about her experience thus far, here’s what she had to say One year of keto and I can honestly say it’s changed my life! It may sound cliche but it’s the truth! The biggest change for me is how I feel and, most importantly, NOT FEELING BLOATED a...nymore. Who knew that was a thing ?!? I am here to say it IS possible! The key to my progress and success has been keeping prepared wherever I go, ( I bring a cooler with food everywhere) tracking my food and macros, allowing myself to forgive when I do have a drink or two or a bite of something I maybe shouldn’t have and continually renewing my group programs with Kalli for accountability. I have learned so much and I keep gaining new information every group. I look forward to my check ins and encouragement from Kalli every week. My friends and family have been my greatest support system and I share a lot with them and they help build me up . I’m sure I could do a keto lifestyle solo but I am not quite ready to fly on my own just yet so I’ll just keep plugging away and working toward new goals and continue to keep the positive self talk coming so I can eventually say loudly that I AM proud of myself ! ... As a coach and now friend of this amazing woman, I will say I AM SO PROUD of her until she’s ready to say it out loud herself. It all started with the decision to make a change and the belief that she could feel better, here we are a year later and I’m so grateful to continue working together! . . . . . #kyketoclub #lchf #ketones #ketogenic #ketosis #ketotransformation #lchf #fatloss #lifestylechange #habits See more

I am having WAY too much fun seeing your books arrive, what a dream come true! ... I have always dreamed of publishing a book, in fact I have started many drafts, but Power Up is the first to come to fruition (so far!) and although short and sweet, I’m so proud to have published a tool that I know can be practical for so many! ... On my computer I have a note with a list of goals, which was published in 2018 and it included - I will write and publish a book ... (Swipe to see- I still have the note on my desktop 2 years later as I don’t delete it until it’s accomplished, a virtual vision board so to speak) and although the topic and title went in a MUCH different direction than what I’d originally planned, I feel accomplished in checking a published book off my list and hope this is just the first ... What do you think, should I revisit the original topic idea? New ideas ... Have you received your copy of Power Up yet? If so I would LOVE to hear your feedback, please feel free to leave an Amazon review to let me know what you think and to guide others in their workout journal purchase! See more

I’m just over one month into my Jiu-Jitsu journey and here’s what I know so far ... 1) the community is incredible- after 10 years of training almost completely solo, it feels great to be a part of something bigger. Although Jiu-Jitsu is a solo sport, the journey is definitely not a lonely one ... 2) there’s no room for ego- a Gi, no makeup, and a braid so some of my hair stays on my head; along with a constant comedy of errors each class as I learn, there’s no time to ...get caught up in ego, embarrassment, or vanity- humility is ... 3) patience is a virtue- I know it will be an exciting and empowering road, but a slow one to be certain, and I am going to have to embrace being a beginner for some time. ... 4) I love feeling like an athlete again- I’ve been a competitive athlete and I’ve been a competitive bodybuilder and I can confidently say that feeling like an athlete again is much more rewarding than looking like one, it feels good to feel functional again ... 5) self-defence is empowering- I hadn’t put much thought to the personal defence side of Jiu-Jitsu before beginning, but I’ve quickly realized it’s value and it’s something I hope to encourage others to pursue! ... Looking forward to sharing my Jiu-Jitsu journey as it unfolds! . . . . . #bjj #womensbjj #jiujitsu #yxe #saskatoon #mmac #selfdefense See more

If you’re coming over for supper there’s a high chance this is what we’re feeding you not just ANY steak, but this recipe specifically with rub and mop sauce courtesy of @feedingthefrasers YUM! ... Although the original recipe calls for tri-tip, we’ve used this recipe on many different cuts, but my favorite so far is rib eye! ... For the rub: ... 1 tablespoon salt 1 tablespoon black pepper 1 tablespoon garlic powder 1 tablespoon smoked paprika 2 teaspoons onion powder 2 teaspoons rosemary 2 teaspoons cayenne ... For the sauce: 1/3 cup red wine vinegar 1/3 up olive oil 1 tablespoon garlic, minced 2 teaspoons whole grain dijon mustard ... This rub/sauce combo is as great to make in batches to have on hand! Rub the steak in advance if you can and use a cast iron skillet with butter for a great sear, coat with sauce as you go and enjoy with your favorite keto-friendly sides . . . . . . . #steakrecipe #feedingthefrasers #steakrub #mopsauce #bbq #ketoq #ketones #lchf #ketocooking #cookingketo #carnivore See more

Transformation Tuesday celebrating this incredible woman and all she has accomplished over our time together as she heads back to the classroom today ... Lindsay has committed to over 6 months of custom programming with me post weight loss procedure and has absolutely continued to thrive as she now heads into our first keto group program together. We worked together in preparation for her procedure to ensure she was in a healthy place and began working together post proce...dure ASAP to ensure she had a plan to not just maintain weight loss, but continue to lose weight while focusing on both her physical strength and mental well being ... I couldn’t be more proud of this busy woman as she focuses on her own health while setting an amazing example for her daughter and everyone else around her. Happy first day @neverthoughtiwoulddothis . . . . . . #lchf #keto #ketosis #transformationtuesday #ketones #ketogenic See more

One step at a time

One of my favorite things about keto is how affordable it is when you’re focusing on eating WHOLE foods. Of course if you’re constantly purchasing speciality ingredients and keto alternatives things can get expensive, but focusing on whole nutrient dense foods as the base of a ketogenic diet generally ends up leading to lower grocery bills, especially when you’re opting for fatty protein sources like this! ... Chicken thighs are one of my favorite easy and affordable protei...n sources that are great for a weekly meal prep. Opt for bone in for even better savings and more flavour ... I baked these with olive oil, salt and pepper, lemon, and whole garlic cloves- so simple but so tasty and great as leftovers! . . . . . . #ketocooking #lchf #chickenthigh #lchf #mealprep #roastedgarlic #ketones #ketogenic #fatfuel #yxe #saskatoon See more

6 month keto progress for this lady Down 25 pounds but more importantly, she is feeling FABULOUS! #ketonesbaby Today is the FINAL DAY to snag your spot in my upcoming 8 week keto program. ... Click the link below to save one of the final spots before they’re gone! Https://www.kyfitness.ca/kyketoclub/

Monday quote(s) of the day, a little from me and a little from Plato- straight out of the introduction of my book Power Up! One of my favorite parts of the training journal, aside from the functionality of it, is that a few of my favorite quotes are scattered throughout for your to find! Many of you have asked how you can support me beyond purchasing a copy for yourself (the journal is now live on Amazon!) and one way you can really help me make an impact is by writing an ...honest review of the journal on Amazon once you receive your copy! Customer review lend credibility to products online and help people who are on the fence decide if this journal is right for them! Thank you so much for all of your help spreading the word about Power Up online and in person, I couldn’t do it without you. As per usual https://www.amazon.ca/Power-Up-Weightlifters-W//164611762X . . . . #yxe #saskatoon #amazon #plato #qotd #stoicism #philosophy #thedailystoic #quote #workoutjournal

Last call for group sign up! I’m opening 8 bonus spots to join us for an 8 week keto group program starting September 7! Click here to save your spot! ... https://kyfitness.ca/product/kyketoclub/

My interview with @joshuamacgowan of @supplementworldcanada is now up on @show.cased Head to Spotify to subscribe to @show.cased and listen to Josh and I talk about my transition out of bodybuilding, my journey to the pro stage, the nutritional and therapeutic benefits of ketosis and much more!

Have your cake and ketones too Although at first glance a ketogenic approach to nutrition may seem restrictive (we are essentially cutting out 1 of 3 macronutrients after all, but the good news is the one we’re cutting is totally non-essential!) one of the reasons I love it so much and my clients love it too is that it actually provides SO much food freedom and room for variety. There’s a way to replicate almost all of your favorite traditionally carby recipes using ket...ogenic ingredients, like this cheesecake for example, keto friendly! The beauty of this flexibility is that you can satisfy the cravings for many of your favorites but without restricting yourself OR sacrificing your health and wellness goals! Thanks to my sister-in-law for introducing me to this recipe by @wholesomeyum Almond Flour Cheesecake Crust: -2 cups almond flour -1/3 cup butter (measured solid, then melted) -3 tbsp erythritol -1 tsp vanilla extract Keto Cheesecake Filling: -4 packages cream cheese (softened) -1 1/4 cup powdered erythritol -3 large eggs -1 tbsp lemon juice -1 tsp vanilla extract 1) Preheat the oven to 350 degrees 2)Grease a 9 in (23 cm) springform pan or line the bottom with parchment paper 3) To make the almond flour crust, stir the almond flour, melted butter, erythritol, and vanilla extract in a medium bowl until well combined. The dough will be slightly crumbly. Press the dough into the bottom of the prepared pan. Bake for about 10-12 minutes, until barely golden. Let cool at least 10 minutes. 4) Meanwhile beat the cream cheese & sweetener together at low-medium speed until fluffy. Beat in the eggs, one at a time. Finally, beat in the lemon juice and vanilla extract. Pour the filling into the pan over the crust. Smooth the top & bake for 45-55 mins, until the center is almost set, but still jiggly. Let cool on counter before moving to fridge, best serve cold, top with berries and whipping cream to cover any imperfections You will NOT be disappointed! . . . . #ketocheesecake #ketorecipe #lchf #sugarfree #ketones #ketocake #ketodessert #sugarfree #lchf #fatfuelled #yxe #saskatoon #ketoclub #ketocoach

After 8 months together it’s so bittersweet to say goodbye to this incredible client, but I am SO proud to know she’s ready to move forward in her ketogenic lifestyle on her own! Since January we have been working together on back to back keto group programs and in our time together she has improved her health from the inside out, losing not only 30 pounds, but over 30 inches from her body. Absolutely life changing Here’s what she has to say about our time together! ... I have learned so much from you as I have struggled for many years on numerous different programs. This is definitely a life choice and it works. You have given me the knowledge I need to succeed. If you’ve been yo-yo dieting, feeling like you’re failing time and again, now is the time to make the change. Click the link in my below to join the upcoming 8 week keto group and get serious about changing your lifestyle and finding what works #keto #kyketoclub #lchf #if #fasting #omad #ketotransformation #ketogenic #ketones #ketocoach #yxe #saskatoon #fatfuelled Https://www.kyfitness.ca/kyketoclub/

First tell yourself what kind of person you want to be, then do what you have to do ... It’s the FINAL day to pre-order Power Up and as a thank you to everyone who has already ordered their copy I want to give away one free coaching spot for my upcoming keto group program! ... To enter simply reply to today’s story with a screen shot of your proof of Amazon purchase and you’ll be entered to win! ... ... If you haven’t pre-ordered yet there’s still time, orders are open until midnight and then the book goes LIVE! ... Link to pre-order is in my bio! . . . . . . . #yxe #saskatoon #ketoclub #ketocoaching #powerup #workoutjournal #weighttraining #exercise #wellness See more

4 days left to pre-order Power Up! https://www.amazon.com/dp/164611762X/

4 months of fat fuelled nutrition with a ketogenic diet and I wish you could see the changes @soulsistafereva is experiencing from the inside out. The visible physical shifts we see in her check ins week to week are one thing, with over 20 pounds down in our time together it’s easy to SEE the difference, but what’s more important is that she FEELS the difference, and I hear it in her check-ins every single week Weekly I have had the pleasure of hearing the change in Dennica...’s confidence and love for herself, a direct reflection of the care and attention she’s giving to HER Swipe to see what she has to say about her ketogenic experience, this is just the start! If you’re ready to make the shift to bring fat fuelled click the link below and join us for the next 8 week keto group starting September 7th! Https://www.kyfitness.ca/kyketoclub/

I love this quote, an honest observation ... I truly believe that investing in your physical retirement fund now saves you financially in the future. Money spent on actively taking care of your mental and physical wellness is not an expense, but an investment, & aligns directly with one of my top 3 personal values of personal well-being. If I am not actively caring for myself mentally and physically I cannot actively care for others, nor can I be mindful and present and enjo...y a fulfilled life. ... One of the best investments I have made in myself in the last couple of years was my education in mindful meditation. Although there are times I fall back into old patterns of thinking, learning to practice being present has added priceless value to my life & allows me to catch myself when I’m getting stuck in past or present thinking that doesn’t serve me. ... The physical side of wellness is something that has always been a part of my life, but the mindfulness aspect is something that has only been highlighted for me fairly recently and is a continued focus of mine. I sincerely wish this is something I would have mastered earlier on in life, but as they say the best time to start was yesterday, the next best time to start is today. What are you waiting for? See more

We did it! Power Up reached #1 on Amazon.ca under Hot New Releases in exercise & fitness and it’s officially in the top 100 on the Amazon.com list! All thanks to YOU for pre-ordering and helping the book grow! ... Click below to order your copy in advance! https://www.google.com/url

Today we hit #6 on Amazon’s hot new releases in the exercise and fitness category, THANKS TO YOU! Pre-order is open for another 2 weeks, click the link below to order your copy now & help me stay at the top of Amazon until our official release date of August 25th! https://www.amazon.com/dp/164611762X/

7 months of ketogenic nutrition with 4 back to back keto clubs for this busy momma and she is absolutely thriving! Although she is down over 30 pounds and over 35 inches, the most rewarding progress is the progress you CAN’T see! Through ketogenic nutrition she has increased her mood, energy, and overall food freedom, finding a nutritional approach that allows her to eat intuitively, travel, enjoy flexibility, and most importantly, doesn’t leave her feeling restricted. It’...s all about LIFESTYLE! If you’re ready to embrace the ketogenic lifestyle I hope you’ll join us for our next round of keto club starting September 7th! Click the link below to save your spot and receive a customized menu, custom macros with weekly adjustments as needed, personalized weekly check ins, my All About Keto webinar & e-book, access to the KY coaching app, and group Facebook access for added support, daily posts, and weekly live videos! . The group programs are designed to give you 8 weeks of constant support and education for the price of just one month of coaching, spots are limited! Sign up here! Https://www.kyfitness.ca/kyketoclub/

Pssst, did you hear? I wrote a book and the first copy from my publisher is finally in my hands! ... In case you missed the big announcement earlier this week, the book is called Power Up and it’s a workout training journal! Whether I’m bodybuilding, powerlifting, or just training for LIFE, I always keep track of my workouts to ensure I’m progressing & despite having apps and virtual methods of tracking my workouts I always prefer pen and paper! #oldschool If you’re like me and prefer to write things down as you go Power Up might be the perfect fit for you! You can learn more about the book and pre-order your copy via the link below, I hope you LOVE it! https://www.google.com/url

I can FINALLY spill the beans! After a LOT of hard work behind the scenes for the past several months, I'm so excited to finally announce that I have a new book coming out, Power Up. Power Up is a personal workout journal to help set goals and hold yourself accountable, basically-the training journal that I always wanted to use myself, but couldn’t find, until now! I can’t WAIT to get this into your hands, you can pre-order at the link below, official launch date is Augu...st 25- stay tuned for more sneak peeks in the coming weeks! https://www.google.com/url

Trust the process

A collagen latte a day keeps the Dr away one of the only supplements I utilize on a daily basis is collagen and I look forward to my collagen latte every night before bed, I think you will too! ... It couldn’t be quicker or easier and aside from being a great way to get your daily collagen in it’s a great sweet tooth satisfier! ... Steep your favorite tea (my favorite for this is decaf Earl Grey), add 1 serving of collagen (I use @organikahealth), add a splash of heavy c...ream or dairy-free milk of choice and sweeten to taste with your favorite sugar-free sweetener (I use @lakanto monkfruit), optional but highly recommended, add a squeeze of fresh lemon! ... If you’re implementing fasting, I recommend taking your collagen daily once you’ve already broken the fast. Swipe to see some great graphics by @perfectketo outlining the benefits of collagen! See more

It’s not about the scale, it’s about how we believe there is a certain weight that will reflect FREEDOM. ... And maybe there is, maybe there’s a healthy set weight that directly reflects optimal personal freedom of lifestyle, but we don’t NEED the scale to tell us that, the scale is just another tool and means of assessment, not the only tool ... @neverthoughtiwoulddothis has lost over 100 lbs, yes, but what she has gained is so much more impactful than what she has lost.... ... Lindsay has gained so much freedom from letting go of old patterns and embracing HEALTH. Physically she has gained endurance, mobility, functional movement, strength and without a doubt, better long term health-meaning more years with her amazing daughter and #1 fan ... Beyond the physical she has gained an incredible sense of confidence, self worth, belief in what she’s capable of, the list goes on, but so often the list stops at -100 pounds ... So, instead of letting the scale tell YOU when you feel your best, why don’t you tell IT when you feel your best. Maybe it’s after 100 pounds of weight loss because your health depends on it, maybe it’s after GAINING weight because your health depends on it, maybe it’s RIGHT DAMN NOW because you’re happy and healthy and don’t need to make any changes. You decide See more

Is striving for perfection setting you up for failure? Although a noble goal, the goal of perfection is a slippery slope, as it really only provides two options, succeed-or fail. What if we let go of the goal of perfection and instead embraced the failures and imperfections we experience along the way? Two steps forward and one step back still moves us forward, inevitably..it just may take us a little longer to get where we’re going, but the time is going to pass regardless, so I’d rather move forward slowly than not at all ... Original quote by @drjennhardy

Fuelled by ketones