Thursday, December 28, 2017

Last Sale of 2017


LAST CHANCE TO SAVE BEFORE 
2018 PRICES GOES INTO EFFECT

Deal 1-
Personal Training Sessions
$33 per session
when you buy 4 or more (you'll be locked into this rate for 1 year)

Deal 2- 
Group Personal training $25 per session (per person)
when you buy 4 or more 
(you'll be locked into this rate for 1 year)

Deal 3 -
Unlimited fitness classes all of January
$99

Alwaysroar.com 678-964-5797

Open to new & current clients for training at my studio- home prices are additional
New clients will be locked to this rate for 1 year as long as you don't quit for more than 2 weeks. If you leave & decide to come back later you will then be required to pay the current going rate.

 current clients-  this price is valid for this sale only. After that you will return to your regular rate.


Lowest rate of the year, 


act now before this deal is GONE FOR GOOD!
Sale Ends 12/31/17 at 7pm

Day 12 -12 Days of Fitness

Tuesday, December 26, 2017

Restarting Keto Day 1

Not waiting till January to get back on track. TODAY IS DAY 1!


Coffee
Heavy Cream
Coconut oil

2 Protein Shakes (Thrive)


Keto Egg Salad

3 Eggs
4 TBSP Mayo
1 TBSP Yellow Mustard
1 TBSP Hemp Oil
1 TBSP Hemp Flakes
2 Celery sticks chopped up
1/2 Avocado chopped up

Cayenne Pepper, Turmeric, Mrs Dash, Ground Pepper, Garlic & onion Powder.

450 Calories- 7 Carbs 5 -Fiber 9 -(2 Net Carbs for #Keto)- 37 Fat -23 Protein -220 Sodium









Saturday, December 23, 2017

Day 12 of 12 Days of Fitness! LAST DAY!



LAST CHANCE TO SAVE BEFORE 
2018 PRICES GOES INTO EFFECT

Deal 1-
Personal Training Sessions
$33 per session
when you buy 4 or more (you'll be locked into this rate for 1 year)

Deal 2- 
Group Personal training $25 per session (per person)
when you buy 4 or more 
(you'll be locked into this rate for 1 year)

Deal 3 -
Unlimited fitness classes for Rest of December
& all of January
$99



Alwaysroar.com 678-964-5797

Open to new & current clients New clients will be locked to this rate for 1 year  as long as you don't quit for more than 2 weeks. If you leave & decide to come back later you will then be required to pay the going rate.
 current clients-  this price will remain in effect until your original anniversary date of starting with me.


Lowest rate of the year, 

act now before this deal is GONE FOR GOOD!
Sale Ends 12/31/17

Day 12 -12 Days of Fitness

Friday, December 22, 2017

Day 11 of 12 Days of Fitness

Day 11 of 12 Days of Fitness alwaysroar.com 678-964-5797




Deal #1 Unlimited Boot Camp Yoga & KettleBell classes 
in January for only $99
CLASS SCHEDULE


Offer ends 12/22 at 9:00 PM Any Age Any Fitness Level Welcome. Modifications provided as needed  


Secure your spot right now

Day 11 -12 Days of Fitness






 Deal #2 of 12 Days of Fitness -  (Save 50%) Basic Coaching package.Online Coaching for $40 for 4 weeks + get 12/24 through 12/31 FREE to get you started on your goals before the new year!!



What's included in your coaching

-Daily email workout,
-Afternoon text to check in,
-Morning email for accountability
-private VIP Facebook group for support
- Unlimited Emails
-Unlimited Texts
-Accountability
-Support
-Motivation
-Encouragement
-Nutrition counseling
-Weight loss tips
-Weight loss coaching
-Motivational articles
-Tips & Suggestions
 Live private workouts via webcam may be purchased at the cost of $25 per session

Thursday, December 21, 2017

20 days on Keto

I'm doing well for the most part, last Sunday & Monday I had WAY to many carbs but have been back on track since then.






So I found a dessert that I had to try - it turned out pretty good.


#keto #chocolate #coconut #peanutbutter balls
3 tbsp no sugar no salt peanut butter
2 tbsp coconut flour
2 packs splenda
1 Tbsp unsweetened baking cocoa
1.5 tbsp unsweetened coconut flakes

 mix together, Chill then roll into balls & roll in coconut flakes. They're really good & they satisfy your sweet tooth.

Day 10- 12 days of Fitness Sales



Day 10 Sale -
 Personal training at my studio
 4 Private one on one training sessions- $129
4 Private group training sessions $105 (per person)

No limit on Qty - must purchase in groups of 4

 must be used within 60 days current rate applies after those are used offer open to everyone -current & new clients



cash, check, credit card, Paypal & Venmo

alwaysroar.com
678-964-5797

Wednesday, December 20, 2017

Day 9 of 12 Days of Fitness Sales


Day 9 of 12 days of Christmas

Teens & Young Adults (age 12-21) & Seniors 60+ 
Unlimited Fitness Classes in January just 
$69 when you sign up today by 9PM
(gift certificates available -paper or digital)



Day 9 -12 Days of Fitness



Also
Save this coupon!
Bring a Friend free to any fitness class
 in January when you show this coupon!
Offer Valid on first time guests only! 



Tuesday, December 19, 2017

Day 8 12 Days of Fitness Sales



Day 8 of 12 Days of Fitness Deal #1 - Buy 8 sessions get 2 more sessions free!   You must pay for all 8 to get the 2 free
Total cost $312.00 


Deal #2 - Train with a partner & save!
Group training just $24 per person per session
(4 session minimum)
Total Cost $96 each 



www.alwaysroar.com 678-964-5797


Day 8 -12 Days of Fitness
 Offer ends 12/19 at 9:00 PM

Offer open to everyone, New, Returning & Current clients. 


Must pay for all sessions in full to get discount.



Cash, Check, Credit Cards & PayPal Accepted

Monday, December 18, 2017

Day 7 of 12 Days of Fitness Sale


12 Days of Fitness Deal of the Day 
$35 per session at my studio 
 ($25 per person per session for group)

 $45 per session at your home .

678-964-5797 alwaysroar.com

cash check paypal credit card & Venmo

Locked into your rate for 1 year from date of sign up.
Offer ends 12/18/17 at 9:00 PM

Sunday, December 17, 2017

Day 6 12 Days of Fitness Sales



Deal #1 
In-Home Personal Training 20% off regular rate!!

-$45 per session or $35 per person per session for group training 
-must pay 4 weeks in advance -
you will be locked into this special rate for 1 year!
offer open to everyone - In home training available within a 35 mile radius of Conyers Ga.


 Deal #2 
 7 Weeks Unlimited Fitness Classes $175 includes rest of December & All of January! 

unlimited fitness classes- Come as much as you want!!
(63 total classes on the schedule! save over $500 if you were to come to every class!!! ) 

 Class Schedule
Monday 5:30 AM & 7:00PM 
Tuesday 6:00 AM 
Wednesday 6:00 AM & 7:00 PM 
Thursday 5:30 AM (starts in January) 10:30 AM 
Friday 6:00 AM & 7:00 PM 
tinyurl.com/roarfitness-calendar

 678-964-5797 alwaysroar.com 
Cash/check/paypal/Venmo & CC accepted 

 Offer ends 12/17 at 9:00 pm 

Saturday, December 16, 2017

Day 5- 12 Days of Fitness Sales



12/16 Deal #1 Personal training $33 per session
save $12 off regular rate per session when you sign up by 12/16



Deal #2 - 7 Weeks Unlimited Fitness Classes $175
 includes rest of December & All of January!

unlimited fitness classes- Come as much as you want!!
(63 total classes on the schedule! save over $500 if you were to come to every class!!! )

Class Schedule
Monday 5:30 AM & 7:00PM
Tuesday 6:00 AM
Wednesday 6:00 AM & 7:00 PM
Thursday 5:30 AM (starts in January) 10:30 AM
Friday 6:00 AM & 7:00 PM




 678-964-5797 alwaysroar.com Cash/check/paypal/Venmo & CC accepted

Offer ends 12/16 at 9:00 pm

Friday, December 15, 2017

Day 4 of 12 Days of Fitness

Day 4's Deal -
Deal #1 Buy 5 sessions & get the 6th one for just $10!*
 *
new members rates- individual $35 each or group $25 each*
*Current clients - current price applies buy 5 get 1 for $10*

Day 4 -12 Days of Fitness




Cash Check, Credit Card, Paypal & Venmo (roarfitness) accepted-
payment must be received by 12/15/17 at 9:00 P
M


Thursday, December 14, 2017

Day 3-12 Days of Fitness Sales

Today's Deal! - 7 weeks of Online Weight Loss Coaching $49.99 includes remainder of December & all of January till 1/31

What's included in your coaching
 Daily email workout,
Weight Loss Tips
Motivational Quotes
 Challenges
Evening text to check in on your food & water,
 private Facebook group
 Unlimited Texts
Phone Support -
Accountability -
Support
Motivation -
Encouragement
-Nutrition counseling -
Weight loss tips
-Weight loss coaching 


 paypal -send payment "to friend or family" to krysties4 @ gmail.com 
& Venmo -(roarfitness) only 


 Sale ends 12/14 at 9:00 PM 678-964-5797 alwaysroar.com

Wednesday, December 13, 2017

12 days on Keto now!!


12 days without having any pasta, pizza, bread, or junk! I took my measurements today and WOW! I'm thrilled! 8 inches gone already!!!!
Chest - -1
Upper .-5
Waist -1.5
Hips .5
Butt 1
Thighs - 1.25 & 2.25

Super excited, my waist is coming back & I am starting to see the changes!! Just gotta keep going!


heard about Keto Cheese cake so I decided to make one! It was easy & pretty good, way to much sweetener in the recipe though so next time I'll tweak it

1/2 cup Coconut flour
6 TBSP unsalted Butter
1 box Philadelphia cream cheese
2 Eggs
coconut extract
1 tbsp Coconut flakes (unsweetened)
Stevia packets (9)



Tonight for Dinner I made up a recipe-
 Shrimp Avocado Burgers with Collards - it was so yummm & so filling.!!!!!!


1 lb Beef
1/2 avocado
1/4 cup chopped green onions
1 TBSP Hemp Oil
1 Egg
Shrimp
Seasonings
Salt
Pepper

Day 2 -12 Days of FITNESS Sales


 #1 Group Personal Training - buy 5 group sessions for only $120. (must pay for all 5 to get discount)

Must be used in group training of 2 or more only, price is per person. 

New & current clients welcome to this offer.  New Clients must use withing 60 days after 5 sessions rate will be $29 per person per session

Current clients price will go back to regular rate after these 5 have been used.



 Deal #2 15 -Fitness Classes in December for only $55
(that's  just $3.67 a class instead of $10! - Save $95!!)


 Cash/check/CC/paypal & Venmo -(roarfitness) 



Sale ends 12/13 at 9:00 PM


 678-964-5797 alwaysroar.com 



Tuesday, December 12, 2017

Day 1 Of 12 Days of Fitness

12/12 Deal #1 Personal Training 10 Private one on one training sessions- $295! ($29.5 per session!!!)
*must pay for all 10 (must be used within 60 days current rate applies after those are used) Open to everyone -current & new clients

Deal #2 $59 unlimited fitness classes now through 12/29 if you sign up today 


 678-964-5797
alwaysroar.com Cash/check/paypal , venmo
(
roarfitness) & CC accepted






Gift Certificates available.
Offer ends 12/12 at 9:00 pm

Monday, December 11, 2017

10 days on Keto 12/11

10 days with no bread, no pasta, no pizza, no candy, cookies or any other crazy junk!! I'm so proud of myself! Don't think I've EVER gone that long without having something in that category! I'm very proud of myself!

No change on the scale so now I'm going to leave it alone for the next week & weigh on Sunday's.

Killed my workouts today!  120- mins



Calories 2109
Carbs 37
Net Carbs 28
Fiber 9
Protein 85
Fat 179
Sodium 1943

Percents
C 7 %
F 77%
P 16 %

Sunday, December 10, 2017

Day 9 on Keto 12-10

October on Vacation -- December 1 week into Keto


No change on the scale today. However I feel so much less bloated than I've been. My stomach is going down & I'm not as uncomfortable!! I've read that you tend to slow down the 2nd week &then it picks back up again so I'm going to weigh tomorrow &  then stay off of it for a week. I'm following a strict Keto plan, tracking everything and really being mindful of any excess carbs that I eat.


Been a great day so far, went to church, came home took a nap, then had a killer workout with my awesome client!!










Calories 1206
Carbs 34
Fiber 26
Net Carbs 8
Protein 62
Fat 94
Sodium 2321

Exercise

F%  69
P%  20
C%  11


If you would like to view my food diary from Myfitness Pal go HERE

Saturday, December 9, 2017

Day 8 on Keto

Ok so I nearly fell off the scale this morning when I saw that it had gone down 4lbs! I wasn't getting my numbers where they needed to be so yesterday I learned about strict keto and decided to try & get as close as I could to the numbers the keto calculator set for me yesterday!

How do I eat 1875 calories and lose 4 pound- CLEARLY only on KETO!! WOW I'm so stoked this is really working! I've been seriously so skeptial of the whole program mainly because I was uninformed and closed minded. After seeing all my online friends having results I was like OK I will try it
for 30 days and see what happens never in my wildest imagination would I think it'd be this great!  (or easy!)

11.8 pounds in 8 days!!! WHAAAAAAAAA!!! I haven't lost this much weight in 2 years if I had to be real.. I'd lose /gain the same 9 lbs over and over. I'm super excited!


Breakfast today - Eggs & Turkey Sausages!!!

Made a delicious beef avocado soup tonight too - Just threw ingredients together & it was YUM!!
5 oz Ground beef
16 oz Beef Broth
1 Cup Collards
1/2 Avocado
3.25 TBSP butter
2 TBSP Mayo
seasonings
Cook in Crock pot for 4 hours - you could sprinkle cheese on the top but I didn't




MY GOAL IS 78% Fat 17 % Protein & 5% Carb  _Actual today 73%-22%-5%


Calories 1710
 Carbs 23
 Fiber 23
 Net Carbs 0
 Protein 90
 Fat 138
 Sodium 2281

 Exercise 45 mins

Friday, December 8, 2017

Day 7 -1 Week of Keto

I am feeling so STRONG, this week has been great, the cravings for carbs aren't even as strong as they used to be, my children baked a pizza last night & even with me feeling crappy & it looking so good, I passed by it 3-4 times in the kitchen & didn't touch it!!! (Normally I could've ate 1/2 of what was left!!) So that's a HUGE victory!!!

HOLY SMOKES 7.2 Pounds gone in 7 Days!!! That is incredible!!!!!
Wow that is very motivating for sure!!! 6 weeks from today is my 40th birthday! (1/19)I totally got this!!! Would love to be down 25lbs or more by then!!

Here's me 1 week in. I can see some slimming in my stomach already, I'll take weekly progress photos as well


If y'u'd like to start Keto - START HERE



Calories 1875
Carbs 19
Fiber 8
Net Carbs 11
Protein 84
Fat 160
Sodium
Exercise 60 mins


MY GOAL IS 78% Fat 17 % Protein & 5% Carb  _Actual today 78%-18%-4%

Thursday, December 7, 2017

Day 6 of my Keto Journey 12/7


Looking cute before the workout

Totally feel like crap today, I have a serious sinus thing going on with pressure in my head & constant sneezing/coughing but got up and forced myself to do a 20 min workout. It took everything out of me and after 20 mins I was shaking and sweating so back to bed I go but I got something in.










Calories 1264
Carbs 48
Fiber 25
Net Carbs -23
Protein 50
Fat 97
Sodium 1346

Day 5 on Keto 12/6

5.7 pounds gone in 5 days!!!
Wooo hoo!!!! 
I'll take it!!



Decided to try frying the Avocados while making the bacon & OMG crispy Avocados are so yum!!!!





Another spin on yesterdays egg salad - Put it on Spinach leafs!


Calories 1719 Calories
Protein 97 protein
Fat 131
Carbs 37
Fiber 7
Net Carbs (Minus Fiber) 30
Sodium 3439 (eek!!)

Exercise 45 mins -started feeling crappy about 4 so I didn't do any more workouts.
Took a bunch of meds & went to bed at 8 last night.

Very proud of myself & excited to see the scale moving down again!!!! My 40th birthday is January 19th which gives me 6 weeks & a day to work as hard as I can to ensure that I am not at this weight on my birthday!! Keto is getting easier & I'm having less & less carbs" cravings & I feel full all day!

Tuesday, December 5, 2017

Day 4 on Keto 12/5


Woo hoo got a great workout in this morning. 
I have a few more clients today so I will hit my 90 mins or more goal for exercise. 




Keto Egg Salad (Made up by me)
5 Boiled Eggs
1/4 cup Mayo
1 TBSP Mustard
1 TBSP Hemp Flakes
2 TBSP Hemp Oil
Cayenne Pepper
Turmeric
Pepper
Mrs Dash
Garlic Powder
Onion Powder

(749 Calories, 3 Carbs, 67 Fat,  34 protein, 654 Sodium 1 Fiber)

SOOOOO GOOOD!!!!!

Today was excellent
Calories  1353
Fiber 9
Protein 69
Fat 105
Carbs 32
Net Carbs (Minus fiber) 23
Sodium 1518

Monday, December 4, 2017

Still figuring out this Keto thing 12/4

Decided to track my food / Macros so I will post my daily food totals here along with any photos of my keto food that I might take.

Above is Coconut Shrimp & Wilted Spinach. Cooked in Coconut oil.

12/4
Calories
Carbs32
Fiber15
17- Net Carbs (minus Fiber)
Fat- 77
Protein 92
Sodium 2805

135 mins exercise today

Here's MYFITNESS PAL FOOD TRACKER

December is the new January

It's been so long since I blogged, I seemed to have gotten away from blogging & tracking for a while, got careless with my food & somehow managed to gain 40 of the 120 pounds back that I have lost over the course of a 2 year span.

Honestly, there's  no sense in me making any excuses or pretending I don't know what happened. I got lazy plain & simple. I've never kept my journey a secret, I want to be 100% transparent to you. I have made mistakes, I have not been mindful of the food & my "healthy food" got kicked to the curb. Sucks sure, especially since I'm a coach & a trainer & it's a bit humbling having to admit that I had a setback, but we're all in this together right?!! I'm human, your human, we all have set backs & detours along the way; Biggest thing we can do is face it, accept it & move forward!!



So I'm starting fresh. 2018 is a year of Fresh starts, new beginnings, except December is my new January!

3 days ago (December 2nd) I started my Keto Journey & I am determined to be successful on it.

Today I checked my levels and for the first time ever I actually changed the color of the stick! That motivates me to keep going!! Cannot wait to see the results of my new journey. I've put away all the old stuff, including the accomplishments and commit to myself (& whoever reading) that this last month of 2017 will be incredible & not only will I keep going I am going to blow 2018 out of the water.

So this is me- December 1st Starting Over! I will be blogging more & posting to my Instagram 
( @coachkrystie ) daily progress to keep me more accountable!

I hope you'll join me on my journey lets do this together!!