Eat. Work. Sleep. Repeat.


I often say to my son, You gotta do what you have to do, before you can do what you want to do.

Now, I am usually referring to him doing his homework or chores so he can play with his friends. But I am, in a simple way, training him with some sort of work ethic for mundane task and stating the facts of life that nothing is given.

Everything is earned in one way or another. He might as well learn that now with simple day-to-day routines, because I know in the long run it will translate over into other areas of his life.

You can apply this mantra to any part of life where you need to create some self-discipline. There are things you have to do in order to get the things you want.

Eat. Work. Sleep. Repeat.

Every single human does this daily. But not every person does this the same way. The amount, the time, and the quality of each step shapes pretty much everything we do in our daily lives, as well as our energy level, productivity and our body composition.

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Buffalo Chicken Cakes


By Meredith West

I love the CK salmon cakes and I love the flavors of buffalo chicken with blue cheese to dip in, so I revamped the CK recipe with what I had in my pantry one night! I served these as an appetizer for friends and family at the beach and they were a hit!  Just like the samlon cakes, they are delicious warm out of the oven, room temperature or cold out of the refrigerator!


  • 1 .5 lbs shredded Crock pot chicken or two 13oz cans of Premium Chunk Chicken Breast
  • 3 cups chopped spinach (fresh)
  • 1 medium onion finely chopped
  • 1/2 cup greek yogurt
  • 1 egg


  • 1/4 cup rolled oats
  • 1 heaping Tbsp dijon
  • 1/2 Tbsp garlic powder
  • 1/2 cup Frank’s Hot sauce Salt and pepper to taste


  1. Preheat oven to 400 degrees.
  2. Spray baking sheet with Olive oil or Pam.
  3. Mix all ingredients in a large mixing bowl until combined.
  4. Using a 1/4 cup measuring cup or scoop, portion not onto baking sheet. Press down to flatten into a cake.
  5. Bake for 10-12 minutes and flip. Continue baking for 10-12 minutes or until desired brownness.
  6. Serve with CK Ranch or CK Blue Cheese and fresh veggies


The Missing Piece


By Louise Fairbanks

I have worked out and taken Advocare supplements for years.  Before my Clean Kitchen Challenge, I also thought I was doing all the “right things” with my nutrition. Even though I had great results I wasn’t where I thought I should be. I figured “this is what I’m supposed to look like” and felt like maintaining it was all I had left.

I heard about the Clean Kitchen 12 Week Challenge but thought it wasn’t for me. In my mind I already worked out, took supplements, and ate good enough. My husband encouraged me to sign up for the summer session thinking maybe I’d learn something. I’m so glad he did because I had a lot to learn!  I was amazed at how easy it was to implement good eating habits. On a recent vacation I ate poorly the first couple days. I woke up the next morning and decided it was a new day and I needed to start fresh. I started eating the Clean Kitchen way and immediately felt the difference. You see it’s not just how you look but how you feel!


My body composition has changed so much in just 12 weeks, even though I only lost 5 pounds! More proof the number on the scale is just a number. I can’t wait to see what happens in the next 3, 6, and even 12 months.

Exercise and supplements have always been a part of my life, but good nutrition was the final piece. You can kill your self in the gym every day, but if you go home and eat junk you can ruin everything you worked your tail off for!  And I learned not-eating is just as bad.

No matter what your goals are – fat loss, muscle gain, general health—Clean Kitchen 12 Week Challenge is an amazing tool that can set you on the path for life.

Are you willing to learn? Register for the next Clean Kitchen 12 Week Challenge here!

Lemon Olive Oil + Peach Balsamic


This combination is so refreshing! Here we have changed up a traditional basil pesto to use the J. Olive Co. Lemon Olive Oil and a hint of sweetness with the J. Olive Co. Peach Balsamic to replace lemon juice. Check out our Basil Pesto Chicken recipe using this delish pesto.


Lemon-Basil Pesto

Combine in a food processor until smooth:

  • 2 handfuls of spinach
  • Small handful basil leaves (about 6 leaves)
  • 2 cloves of garlic
  • 1/4 cup walnuts
  • 1 tbs J. Olive Co. Peach balsamic 
  • 1/4 cup J. Olive Co. Lemon olive oil
  • 1/4 tsp salt
  • Pepper

Pesto Chicken



  • Lemon-Basil Pesto
  • grape tomatoes, sliced
  • chicken breast
  • parmesan cheese


  1. Preheat oven to 375 degrees and prepare a baking dish with cooking spray.
  2. Depending on the thickness of your chicken breast, you can choose to split the chicken breast in halves like shown here. Also allows for quicker cooking time.
  3. Season raw chicken with a little salt and pepper.
  4. Smear 1 tbsp of pesto on top of chicken, grape tomatoes and a small sprinkle of parmesan cheese.
  5. Bake in oven for about 15-20 minutes. Possibly longer if you have thicker chicken breast.
  6. If needed, broil on high for a few minutes to crispy up cheese.

Continued Results


“I just thought I’d share in my happiness because you are a huge part of helping it happen. Looking at everyone’s progress pictures from the recent challenge made me want to compare my then and now and see how much I have changed. I have continued to take pictures, because the scale is not my friend, ha, but I usually just compare to the most recent photo. I decided to go back to my CK challenge photo this time and I was shocked! Thank you for helping change my life and so many others! I’m a year and a half out from my challenge and continuing to see results.”

Where will you be in 6 months…a year…two years? Are you ready to start now? Register for  the next Clean Kitchen 12 Week Challenge here!

Nothing to lose…


By Christy Street 

I signed up for the Winter 2017 Clean Kitchen challenge after my aunt invited me to a Clean Kitchen cooking demonstration. Honestly, I was not convinced that I could “do” Clean Kitchen with all the “it must taste good,” healthy alternatives and eat your “plants” 4-8 times per day talk from two extremely fit, beautiful women in pristine white shirts. 

However, I had gotten to a point in my life where I felt like I had nothing to lose. I hated looking at myself, especially in pictures. I hated how hard it was for me to get around. I could barely walk up the small flight of stairs at work without getting winded. I constantly battled guilt for feeling sorry for myself and believing I should just be grateful. I have so many things to be grateful for – a loving husband, two beautiful girls, a supportive family, good friends and co-workers, a great job, health, home, etc. But, I wasn’t happy, and I found myself trying to minimize who I was in every way possible, and I hated that most of all. 

So, with a little skepticism, I took the plunge into the 12-week program.

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Summer 2018 Progress Pics


Every time we finish another round of the Clean Kitchen 12 Week Challenge we are amazed by the progress our clients make. Many view the CK 12 Week Challenge as a “weight loss” program, and yes, our clients lose a lot of weight and even more inches. But Clean Kitchen is a lifestyle program developed you to learn how to eat, and as a result your body composition changes. The habits and strategies we are teaching will carry our clients well past these 12 weeks.

This challenge our clients lost 546.4 INCHES (and counting) from their bodies!

We are so proud of all our clients. Check out a sampling of some of the progress pictures turned in for the chance to win $1000! There is only one winner of the cash, but everyone has won their life back. Congrats to everyone!

Find out about our upcoming Clean Kitchen 12 Week Challenge here.


First place winner of $1000 cash!


Second place winner of one free month of CK 2.0 coaching!


Third place winner of one copy of Clean Kitchen: The Cookbook!

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Lindsay Wright


By Lindsay Wright

I have never been healthy.

In my 20s, the scale was in my favor, despite my diet of fast food, frozen food, cereal, and sugar. I only ate once or twice a day, only drank diet coke or sugar filled lattes, and waiting tables was my only exercise. When I stopped waiting tables, my diet remained the same and I became quite sedentary, so as I got older, naturally the numbers on the scale crept up. After my daughter was born, I said I’d start cooking meals when she was old enough to eat what we eat. That time came, and I was managing to feed my child a healthy, well-balanced diet of plants, protein, carbs, a multivitamin, and water; but I was still eating (or not eating) like I always had. I did manage to get back to my pre-pregnancy weight with this method, but that was still borderline overweight.

I didn’t need to be told what I should/shouldn’t be eating. I knew six slices of Texas cheese toast for “dinner” and then cupcakes (yes, plural) before bed, was not appropriate. I was already feeding my daughter a healthy diet, I just had to do the same for myself. I needed to let go of my excuses about how busy I was, and I needed support fitting meal prepping and eating into my schedule. That’s exactly what the Clean Kitchen 12 Week Challenge did. 

The first week of Clean Kitchen was probably the most enlightening for me, as they asked we not change anything yet, but we had to log our food for the week. When I looked at my log at the end of the week, I hadn’t eaten a plant that wasn’t on a fast food sandwich, and only drank 32oz of plain water total, the entire 7 days. Not to mention the embarrassment of my coach seeing my log consisting of only vending machine finds, corn bread, pizza, and cereal. 

At first I questioned how I was going to survive the Clean Kitchen 12 Weeks. My excuse was always that I didn’t have time, and this program wasn’t going to give me more time in my day. But CK started off slow, so the changes were manageable. They gave me the tools to rearrange my time and forced me to be honest with myself about my time limitations.

I still “don’t have time” during the week, but my weekends look much different now than they did before CK to compensate for that. I do my large grocery shopping trip and meal prep on either Saturday or Sunday, because no matter how great my intensions are, I’m not going to put a pan of veggies in the oven to roast after work. Meal prep for me also has to include washing and cutting veggies or fruit, because again, I’m not going to eat a bell pepper whole, and if I have to take the time to cut and de-seed it before I eat it, I’m just going to avoid it. I still work full time, leave the house at 7:00am, get home at 6:00pm, and have my daughter in bed by 8:00…but now, I just have to heat up whatever we’re having for dinner that night, and dinner is served in less than 5 minutes. That’s even less time then I used to spend in the drive thru on the way home. 

I didn’t expect to lose much weight during CK. I had been restricting calories for years and the scale never moved. But in 12 weeks I lost 22lbs, dropped 4 dress sizes, and am getting healthier everyday…just by eating the right foods every 4 hours, drinking water, and being active.

After CK ended, I saw a quote and it has stuck with me,

“Be stronger than your excuses.”

That one phrase sums up my Clean Kitchen 12 Week Challenge experience. Are you going to be stronger than your excuse?


Blueberry Protein Oatmeal


For a while now I have had to use plant-based protein powders instead of whey. And honestly, I do not love the taste of a lot of them. But one I have grown to like is the Evolve  brand of powders and shakes. I made a delicious bowl of protein oatmeal using the vanilla powder and the CK Blueberry Chia Seed Jam.


  • 1/3 cup rolled oats
  • 1 tbs chia seeds
  • 1 cup of unsweetened almond or cashew milk—possibly more depending on how much protein powder you use
  • 1-1.5 scoops vanilla protein powder—adjust as needed
  • CK Blueberry Chia Seed Jam


Add almond milk, oats, and chia seeds to a small pot over high heat. Bring to a boil. Then remove from heat and cover. Let sit for about 5 minutes until oats and chia seeds have soaked up milk. Then add your protein powder and more milk if needed. Top with CK Blueberry Chia Seed Jam or Strawberry Compote.

Strawberry Compote


I loved strawberries and cream oatmeal when I was a kid, which is what inspired the next two recipes. This compote turned out so good! Perfect for topping waffles or toast and mixing in the oatmeal!


Strawberry Compote

Servings: makes about 1/2 cup



  1. Heat frozen strawberries in a sauce pan over medium to high heat. Simmer for 10 minutes or until you can start smashing the strawberries with a spoon.
  2. Add lime oil and vinegars, pinch of salt and let simmer another 5 minutes. Smash and stir often.
  3. Remove from heat and add 3 drops of stevia. This is optional depending on if you want your compote a little sweeter.


“Strawberries and Cream” Oatmeal

Servings: 1


  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup dry rolled oats
  •  2 tbs Strawberry Compote
  • 1 tbs Quest Vanilla Milkshake protein powder


  1. Bring almond milk to a boil.
  2. Add oats, cover and remove from heat. Let stand for 5 minutes.
  3. Stir in 1 tbs (or more) of vanilla protein powder
  4. Top with strawberry compote and stir.