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

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!!





Tuesday, March 14, 2017

Online Coaching $22

HUGE SALE!!! Online coaching for the rest of March just $22 paid via paypal  


What's included in your coaching
Daily text to check in on your food & water
-Private Facebook group where we are having a challenge in March to win a prize for staying on track!
-Accountability
-Support
-Motivation
-Encouragement
-Exercises
-Nutrition counseling
-Weight loss tips
-Weight loss coaching
-Unlimited Texts
-Motivational articles
-Tips & Suggestions
-Daily Inspirational Quotes


contact me at 678-964-5797  to get started today! 



#bootcamp #groupfitness#fitnessbootcamp #weightlossjourney
#weightloss #personaltrainer#personaltraining #weightlosscoach#Conyers #onlinetraining#onlinecoaching #failureisnotanoption#onlineweightloss #onlinefitness#neverquit #nevergiveup #fitness#exercise #getfit  #roar #beastmode#Conyerspersonaltraining


Wednesday, February 22, 2017

DON'T WASTE YOUR REFUND!


 Stop putting yourself on the back burner!

Invest in your health! 


Start today
5 Sessions $195
8 Sessions $312
10 Sessions $350


Free Roar Fitness Shirt with purchase plus stay locked into that rate as long as you're with me 


Sessions




offer ends 2/28

Tuesday, February 7, 2017

$99 Unlimited Classes

Unlimited classes in February at
Roar Fitness
alwaysroar.com 678-964-5797

Unlimited Boot Camp, KettleBells & Cardio Classes in February for only $99
 or Just $10 Drop in Rate


Unlimited classes includes
45-60 min workout,
Private Facebook Group for accountability, support & motivation
Measurements at beginning & end of month
Weekly Weigh in's
Daily Text to keep you on track
1 bring a friend FREE coupon
Invitations to VIP Events
Discount on Personal Training Sessions
View calendar & buy sessions here http://alwaysroar.com

Any Age Any Fitness Level Welcome.
I specialize in Medical, Physical & Orthopedic restrictions,
modifications will be provided as needed for the workouts!

Wednesday, January 25, 2017

6 Weeks Unlimited Classes $125

No more excuses!

 5 weeks of Unlimited Classes for $125 (1/30 -2/28) See the calendar here http://tinyurl.com/roarfitness-calendar

Unlimited classes includes
  • 45-60 min workout 
  • Private Facebook Group for accountability, support & motivation 
  • Measurements at beginning & end of month 
  • Weekly Weigh in's
  •  Daily Text to keep you on track & accountable
  •  3 bring a friend FREE coupons (1 per friend)
  •  Invitations to VIP Classes
  •  25% Discount on Personal Training Sessions 
Any age any fitness level welcome! Modifications provided for those with medical, physical & orthopedic restrictions

 FREE Childcare available with advanced notice
EVENING CLASSES ONLY


Contact me today to sign up 678-964-5797 alwaysroar.com  or pay securely online

Sessions












*Private One on One ($39) &  Private Group Training($25 Per Person/Per Session) also available*

FREE CONSULTATION

Tuesday, January 24, 2017

$35 Sale

Sale $35 Per session! Results training from a Coach who knows the struggles of weight loss (I'm down 104 lbs currently!)

 1, 2 & 3 Sessions per week

My hours- 5am-8pm Mon-Friday & 9-12 on Saturday.

Group sessions also available at a discounted rate.

My schedule is filling VERY quickly for February. If you have been thinking about starting with me then you need to contact me ASAP for a free consultation to see if we'd be a good fit for one another.
 
I do not hold spaces - first come, first serve. www.alwaysroar.com 678-964-5797 (offer ends 1/31)



 #bootcamp #groupfitness #fitnessbootcamp #weightlossjourney #weightloss #personaltrainer #personaltraining #weightlosscoach #Conyers #Covington #conyersga #rockdalecoga #Atlanta #Rockdale #Newton #rockdalecounty #newtoncounty #fitness #conyersbootcamp #getfit #loseweight #roar #beastmode #neverquit #nevergiveup #Conyerspersonaltraining #roarfitness #coachkrystie

Friday, January 20, 2017

11 Days left of January- Time to get serious!


It's time to get serious about your health!! Limited Space is Available!


Certified Personal Trainer & Health &  Weight loss Coach!
Call me TODAY to get started.
678 - 964 - 5797alwaysroar.com


Why chose me? I've personally lost over 100 pounds on my own, I know the struggles of losing the weight and keeping it off. I also understand the emotional aspect of the journey.. it's not just about exercise, or diet, it's about changing what's going on inside your head that got you where you are in the first place. Your training with me is Mind & Body, I work closely with you to ensure you're successful!

I offer 1,2 or 3 day a week training at my studio in Conyers or I'll come to your home if that's more convenient for you. I'm available for In-Home Personal Training all over the Atlanta area -- including but not limited to Conyers, Covington, Stone Mountain, Lithonia, Stockbridge, McDonough, Rex, Ellenwood, Conley, Social Circle, Locust Grove, Snelleville, Lawerenceville, Jackson, Avondale Estates, other surrounding metro Atlanta areas within a 25 mile radius of my studio

I'm not your typical trainer, you are not just a "time slot" to me,
I work closely with you to ensure your success!
I check in with you every day & provide you the accountability
& support you need to make sure you reach your goals

I provide you with a customized workout specifically for YOU based on your fitness & health levels - Any age, any fitness level welcome!

I am a Certified Personal Trainer, Health & Weight loss Coach & Group Fitness Instructor.
I specialize in providing customized training for physical, medical & orthopedic limitations.
I also offer in your home or my studio - rehab training services (similar to PT) for senior / elderly clients who may have suffered a stroke, broken bone or other medical condition that is now limiting their mobility, strength or balance. This training includes balance training, strength training, core strengthening, & posture & stabilization .


I accept Cash, Check, Credit Cards or Paypal


A. 3 Sessions Per Week
3 X 45 Minutes of result training per week. Focusing on all aspects including Cardio,
Resistance Training, Strength & Core training, Boxing, Medicine Balls & More.
-Daily text to check in with you and keep you motivated and on track & accountable
-Nutritional Guidance
-Help with meal planning & nutritional counseling
-Goal Setting & Reassessment every 4 weeks
:Weekly Weigh in & Monthly Measurements
_Personal Program updated monthly
-Weight loss tips
-Weight Loss Coaching
- Invitation to Special Events
-Access to VIP Online Group
-Support, Motivation, Accountability & Encouragement
- 1 Free training session for a family or friend to train with you during your session
-1 Free training session for your birthday
- 100% Money Back Guarantee

One On One:
139 Per Week At Your Home
119 Per Week At My Studio

Group Rate 2 or more:
85 Per week/Person At Your Home
75 Per week/Person At My Studio


B. 2 Sessions Per Week
2 X 45 Minutes of results training per week. Focusing on all aspects including Cardio,
Resistance Training, Strength & Core training, Boxing, Medicine Balls & More.
-Daily text to check in with you and keep you motivated and on track & accountable
-Nutritional Guidance
-Help with meal planning & nutritional counseling
-Goal Setting & Reassessment every 4 weeks
-Weekly Weigh in & Monthly Measurements
-Personal Program updated monthly
-Weight loss tips
-Weight Loss Coaching
- Invitation to Special Events
-Access to VIP Online Group
-Support, Motivation, Accountability & Encouragement
-1 Free training session for your birthday
- 100% Money Back Guarantee

One On One:
99 Per Week At Your Home
79 Per Week At My Studio

Group Rate 2 Or More
78 Per Week/Person In Your Home
68 Per Week/Person At My Studio


C: 1 Session Per Week
1 X 45 Minute One on One training per week. Focusing on all aspects including Cardio,
Resistance Training, Strength & Core training, Boxing, Medicine Balls & More.
-Daily text to check in with you and keep you motivated and on track & accountable
-Nutritional Guidance
-Help with meal planning & nutritional counseling
-Goal Setting & Reassessment every 4 weeks
-Weekly Weigh in & Monthly Measurements
-Personal Program updated monthly
-Weight loss tips
-Weight Loss Coaching
- Invitation to Special Events
-Access to VIP Online Group
-Support, Motivation, Accountability &
Encouragement
-1 Free training session for your birthday

One On One:
55 Per Week At Your Home
45 Per Week At My Studio

Group Rate 2 Or More
39 Per Week/Person In Your Home
29 Per Week/Person At My Studio


Call Me Today - Space is Very Limited
alwaysroar.com
6 7 8 9 6 4 5 7 9 7


Find me on Facebook http://facebook.com/Coachkrystie2
Find me on Facebook http://facebook.com/RoarfitnessConyers
Find me on Instagram http://instagram.com/Coachkrystie

Sunday, January 8, 2017

Crossing off the list

As part of my goals for 2017 I decided that I no longer will hold myself back from things and that I will just go for it, to make a valid effort to "LIVE"!

Starting 2017 off great, today I went to the gun range & got to shoot for the very first time! I had been saying for nearly 3 years that I wanted to learn, well I never did anything about it and today I finally did!!  I got to shot a .38 revolver & a 9mm . I was nervous at first but I did great & I really enjoyed it. I didn't do to bad for my first time either. Lots of body shots and a few to the head!! woo hoo!






After shooting I went to sign up for a Ladies Kickball team & had my first practice!! I really enjoyed that and think I'm going to love playing on a team!! Woo hoo!!!!

Off to a great start

I weighed this morning and I am down 5.6 pounds since January 1st!
I'm very excited about that, I have worked very hard this week not to binge or emotional eat, I had a lot going on but basically kept myself in my room or downstairs so I couldn't!

I stayed on track every day with the exception of going over my calories on the night I made lasagna and realized that pasta, cheese & bread just need to be completely eliminated from my life because it hurts my stomach every time I eat it, making me bloat & swell up.





My biggest success would be last night, when the children had Nachos & I chose to skip the cheese & chips and just have a salad with the turkey meat, ranch & salsa!
Normally if would devour half of a bag of tortilla chips before I ever served the meal!! Very proud of myself for that accomplishment

On a non weight loss note, I have made a commitment to read my bible, & do my daily devotionals & I have not missed one day!  It's really neat how day after day the Lord is continuing to show me what He wants me to be working on & dealing with to strengthen my relationship with Him.
 The topic of my first few days of 2017 was "burning the ship" where it talks about letting go of anything that's holding you back from moving forward & that's exactly what I'm doing in all areas of my life, especially with dating/ men who have become distractions in my weight loss & my relationship with God.  Sometimes you just have to burn the ship so you can't get back in the boat, you have NO option but to move forward & trust Him to guide you.

Looking forward to another successful week!

Coach Krystie






Saturday, January 7, 2017

FOCUS



It's time to FOCUS on YOU!
Make it happen 678-964-5797 alwaysroar.com

 1 on 1 ($39 Per session )
Group personal training ($25 per person per session)

Plus
Boot Camp & Fitness classes


$125 unlimited for January or $10 per class

Next week's schedule 1/9 -1/13 Monday 6:15 AM &
 6:45 PM Tuesday 6:45 PM 
Wednesday 7:15 PM
 Thursday 6:15 AM &; 6:45 PM 
Friday 7:15 PM 

Come join us!!

Wednesday, January 4, 2017

Cardio workout

My 2nd video is a Cardio workout using the stepper, Kettlebell & medicine ball

Be sure to hit the like button & let me know what you thought of the workout!

Arm workout video

I've had some requests to make a workout video with me teaching from my online clients, so I thought I would give it a try.

This is an Arm workout - You will need several sized dumbbells.

Let me know what you think if you try it with me! 

Sunday, January 1, 2017

Happy 2017!


Are you ready to ROAR? 
R- Refuse to Quit
O- Overcome all Obstacles
A-Account For My Actions
R- Reach All My Goals


One on One Personal Training
Group Personal Training
Fitness Classes
Strength Classes

I am a Certified Personal Trainer, Health & Weight loss Coach & Group Fitness Instructor, offering Local or Online Coaching, & Fitness classes.
I specialize in providing customized training for physical, medical & orthopedic limitations. 
I also offer in your home or my studio -"pre-hab" for strengthening / conditioning before a surgery & rehab training services (similar to PT) for senior / elderly clients who may have suffered a stroke, broken bone or other medical condition that is now limiting their mobility, strength or balance.  This training  includes balance training, strength training, core strengthening, & posture & stabilization
Call Me TODAY
678-964-5797!!