Looking through these pictures you may be thinking, “I need to get on that plan” or “I need what they are taking.”
“That plan” is not something we give you. We actually help you build it for yourself. Ever heard the saying, “Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime?” Well, that’s the concept here. We actually care that you learn these skills because it will serve you for a lifetime.
And what “they are taking” is nothing but good food and some good sleep habits. We do not want our clients to rely on supplements or gimmick plans. That is not what was intended for your body and health. The sooner you accept that the sooner you can really start to change for good.
What you see here are the results of a little more awareness of what is really going on, a little more effort in changing some lifestyle habits, and getting in an autopilot-groove of the habits. The action steps we coach are the foundation to what your health could become.
Lemon Chicken Soup is a subtle twist on just regular ole chicken noodle soup. It’s bright flavor is light, but comforting when you want to be warm and cozy! We use cauliflower rice to bulk it up, but if you prefer you could also substitute it out for rice. Enjoy!
Fall is here and so are the seasonal produce! Are you a little intimidated by cooking with those big beautiful squashes? You shouldn’t be. Once you know what they are and how yummy these guys can be, you’ll be making your weekly meal plan all season with them!
Most squash are delicious if you have time to roast them and let the natural sugars caramelize. Depending on size of the pieces you cook, most are good to roast around 400 degrees for 45 minutes.
Splitting them open and scooping the seeds out is the hardest part, so if you want to skip that part just cook them in a pressure cooker! Simply pierce the squash with knife holes and set it and forget it. A good start time would be 15 minutes for a 3 pound squash, then add a few minutes for every pound after that. You’ll be able to cut and scrape out the insides with ease.
In this article we break down some of the different winter squashes you can cook with, along with CK Recipes to get you started. And great news—most winter squash are interchangeable, so feel free to substitute them out in the different recipes. Experiment with a new one you’ve never tried before!
Got some other ideas for us? Post them in the comments below! We’d love to hear how you use your winter squashes!
Holding on to body fat no matter how much you workout?
The facts are the pace of our lives, and all the stress that comes with it, is effecting your natural biology. Testosterone is critical in male sexual behavior and reproduction, but also has important beneficial effects on muscle mass and strength, body fat, bone density, energy and well-being.
Need a little boost? Here are 5 Habits to naturally kick your body back into gear!
My guess is that if you are right here, right now – reading this – then you are probably on the fence of deciding if the Clean Kitchen Challenge is for you.
You’re probably trying to justify the cost, the time and all of the other variables we use during self talk when we’re trying to make decisions.
Can I help?
Because whether you’re the person who feels like a job/career is taking over your life, the person who is in a new relationship, the person who is grieving over the loss of something or someone significant, the person who is experiencing a monumental life change or the person who feels like there. is. never. enough. time… this program is for you.
And if you think you have too many chips stacked against you to think about you right now, then this program is definitely for you.
Your life will always include SOMETHING – a new normal, with new people who need new things from you.
But, if you don’t take hold of what YOU need and create a system that allows for it, you’ll always feel like you are treading water.
And if you are anything like me, you are rolling your eyes and mumbling, “You have no idea what I’m up against.”
Wrong. I have all the ideas and I absolutely know where you are. Our situations may not be exactly the same, but..
I know what it’s like to walk into the gym feeling like a zombie, but still exhausting myself JUST to check that box because it’s more of an obligation than a commitment to myself.
I know what it’s like to cram down a hamburger and some french fries in a spare five minutes because I had a hunger headache and ANYTHING was better than nothing.
I know what it’s like to make sure that all obligations are met while missing every single appointment I make for myself, because a list that is marked complete creates an opportunity for more things to be added to it.
I know what it’s like to let the day run me without a system to help me manage what I can control.
I hear you. I see you. I know you. Because friend, I am you.
Consistency is greater than intensity.
My journey through Clean Kitchen has been S L O W. I did my first stint in 2016 with a lot of great results, but I signed up for an advanced version in 2018 because I thought I wanted to tackle a level 2 approach with macros, food timing and a mix of carb cycling.
Hindsight is 20/20. What I didn’t know then is that signing up for 2.0 was the equivalent of me waving a very large white flag for where I was standing and how my relationship with food and stress had evolved.
Right before summer last year, I felt broken and tired. Work was the hardest it had ever been. While I knew that filling my habits was the sweet spot, I didn’t know how to get back to that space. I would buy all of the groceries, but they would be wasted because I didn’t make a plan to use them in a way my schedule would allow.
I would bring prepped food to work, but meetings would overrun my schedule and I just wouldn’t eat.
The proverbial road was blocked and I let all the dang excuses drive my car. If you’re here, you know that a tired brain feeds all of the cravings.
I needed someone to help me break the continual cycle I found myself circling. Knowing and doing are two totally different things, and I needed someone to coach me through the days that were throwing me for a loop. Pride is a hard mountain to climb sometimes, but admitting we need help is the only way over.
Over the course of the last 14 months, my coach helped me say the hard words I needed to not only say, but own. Sometimes (a lot of the time) it was uncomfortable. I had to get to a space where I was comfortable with being truthful with my coach and myself.
I was so conditioned to saying “I feel great.” as a response to “How are you doing?” By the end of my time with him, I was owning how I felt and why.
“I feel fluffy.”
“I feel stressed.”
“I could use a drink/something sweet/a Big Box from Canes.”
There wasn’t any shame in my Coach’s response, just a helpful approach to figuring out why I felt that way. Was it the food? Was it Mother Nature? Was it work?
In addition to the habits, we worked through my stubbornness, the fiasco my brain creates when I try to make things complicated and moving at the pace of a sloth to do something I wanted and needed.
And, it worked.
The monotonous food prep, tweaking the system so that it worked for me and owning my schedule instead of letting it run me – it all contributed to feeling like I’m in control again.
Sure, I lost the weight I wanted and pushed myself to new levels for performance in the gym. But, I also realized that I could do something for me for a change. And more importantly, that I had control over what my day looked like and the food I fuel my body with.
Busy is relative.
Busy is relative for everyone. Can I say that louder for the people in the back?
B U S Y I S R E L A T I V E.
When I got back on the Clean Kitchen wagon, I lived in a world where early mornings, late nights, things that go boom in the middle of the night and weekend events ran me ragged. But, I narrow mindedly thought my busy was an exclusive kind of busy that no one else could understand.
And when I thought I might be spiraling to a place where I was constantly sick and very tired, Clean Kitchen helped me help myself.
Daily, I’m able to tap into what I know to be true and use foundational habits that were drafted and adopted by me through the help of someone who could see the bigger picture when I couldn’t.
This program is not a solution or a quick fix, but a resolve for approach.
And when you get to that space or approach, you begin to experience life with a new perspective. And that – THAT – is where the magic of Clean Kitchen really, really lives.
Can I be obnoxiously loud for a second?
THE MAGIC OF THIS PROGRAM IS NOT FOUND IN THE WEIGHT LOST.
It’s a great byproduct, and you will move more and feel better than you ever have… but, the results really come from the program’s ability to draw a very clear path, encourage you to build habits that help you stay on that path and more importantly – help you realize that you are capable of way more than you might think.
There is SO much language in the general self-help space right now regarding mental toughness, preparing your heart for battle in the arena and living your life in a way that provides for boundaries and safe places.
And, I found none of the self-help language to be more helpful than the hard questions I was asked by my CK coach, the daily approach to encouragement I experienced with accountability inside the gym and the words consistently spoken over me.
It was never all about the food. It was about the systems I could take to make me feel better – holistically.
We cannot push, push and push on input/output if we don’t do a systems check on the actual vehicle – and in total honesty? This includes the heart and mind, in addition to the food.
I can’t say enough good things about what Clean Kitchen has done for the long game in regards to my health, but the mental toughness that was cultivated through foundational systems like habits, asking “Why?” and understanding that the journey is full of seasons — that’s priceless.
If you are on the fence – get off. Rip off whatever bandaid you have stuck on your feelings and do something for yourself. You won’t regret it. I promise.
I looooove sushi. But I would never go through the hassle of making my own, and let’s be honest, it can be expensive. That’s why I am obsessed with making this super simple, quick dish. It gives me the flavors I crave, but I don’t need to buy sushi grade fish to have it! Shrimp will do!
I definitely surprised myself with this one! I am not really sure what to call it because it’s a little “pad thai,” and a little peanut sauce-ish, and just basically a good Asian-Flavored dish if you are in the mood for “take out!” You could even do this with just veggies for a yummy side dish!
Instead of flour noodles, I subbed mine out for spaghetti squash, and in my opinion tasted even better than the regular noodles I used for my husband and son’s batch!
Inches, pounds, pants sizes— they all go down. But what builds up is even more important…confidence, self-esteem, knowledge, action, happiness, excitement, understanding, forgiveness… the list can go on.
Do you know what really happens in the Clean Kitchen 12 Week Challenge? It’s not a weight loss program. It’s a complete re-train of what you think you know, what you think you have to do, what you think you like, and what you think you want.
We do not tell you what to do—we show you what healthy habits are, what consistency really looks like on a day-to-day basis, coach you how to get there and stay consistent. You have a full 12 weeks of practice to get really good at these habits, and as a result, your body composition changes.
These habits are not just for people who want to “lose weight.” These are the habits our coaches use and people living a healthy life, free of yo-yo dieting, crash diets, counting or gimmicks.
Because these habits are not a gimmick. These habits are what healthy individuals do as their “normal.” Do you get that?
We are people who:
eat majorly whole foods;
drink water as our beverage of choice;
we are never on a “diet;”
we love eating lots of food;
we see food for what it can do for us, rather than the enemy.
CK is not a magical meal plan, or precise macro-calorie-counting, or special systematic timing of meals. CK is real life application. We don’t go around weighing every once of food or telling ourselves we “can’t eat because it’s not time.” No, we learned to eat they way our bodies were intended to be nourished so there is no need for that.
The CK Challenge is about becoming a “different” person than you are now in every way. Not just physically as you see in these photos below, but in the way you think about food, how you plan, how you measure progress, how you talk to yourself and forgive yourself. More importantly, how you learn to love a process that is foreign to some of you now. By the end of week 12 you will get it, it’s automatic…it’s a habit 😉
There is always someone out there who knows more than you. I could never learn everything I needed to know about nutrition or fitness even if it was my job…oh wait, it is….good thing there are smarter people out there than me!
The sooner you realize that, the better and more successful you will become. The most successful people have mentors and teachers—forever. Whether you personally know that teacher or you follow their work from behind a screen, you can learn from their wealth of knowledge to make you better in any area of your life.