Trust the Process


“I couldn’t believe this way of eating was in any way going to help me reach my goals. This was unlike any ‘diet’ I had ever tried before and literally just didn’t make sense.”

by Traci Massey

I think I have tried every diet under the sun. It seems like I have been on a diet of some sort my entire life (whether I needed to be or not). You’ve heard the saying, “I only exercise because I love food.” That’s pretty much me…my life…except I never really exercised. I would eat and then diet and then eat and gain weight again and diet again.

In February 2010 I was diagnosed with Hodgkins Lymphoma cancer. I’m now 6 years out and cancer free, but something changed after my treatments. I didn’t care about dieting any more. I continued to eat what I wanted and did very little exercise. You would think I would have become a health nut and worked hard to be healthy after enduring 6 months of harsh cancer treatments, but I did the opposite. I just kind of gave up and did what I wanted to do and ate whatever I wanted to eat.

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Summer 2016 Progress Pictures!


We had an amazing group of people in the Summer 2016 Clean Kitchen 12 Week Challenge. The progress picture vote was SO HARD with so many amazing pictures of progress. Featured below are our winners and a gallery full of of the amazing body transformations that happened in just 12 Weeks!

And the winners are…

First Place: Won $1000 cash!!Summer2016Winner

Second Place won a $600 Yeti Package from Parish Tractor!


Third Place won $500 to spend in Ashley Furniture Homestore!


This program is about teaching you the critical steps to get your results and keep making progress. It’s not a meal plan, it’s not a “diet” program, and it’s definitely not something that is meant to last only 12 weeks. Our clients realize we are preparing them for week 13 and beyond.

We understand how daunting “getting in shape” can seem. But you have to start. Start with one simple step, change one simple habit and watch each step build upon the next. This is how we work in the 12 Week Challenge. We teach you how to build a healthy life that can be simple, not complicated. Just take a look at these results. They speak for themselves. These are real people, who had real obsticles, and made small daily changes that added up to big results. Find out more about the next Clean Kitchen 12 Week Challenge here!

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The Journey Continues


By Matt Lee

Journey is the word I like to use when it comes to attaining your fitness goals. It helps me not to get discouraged if I’m not where I want to be. It keeps me centered in the reality that my goals, while they are completely attainable, will require some patience, focus, and remembering that there is no quick fix that produces long term, maintainable fitness goals.

A little back story first.  For those of you that don’t know I am a coach at Versus. I also grew up the chubby kid in my friend group. My friends were my friends and we were tight, but I did get picked on from time to time for being the chubby guy in the group. It also didn’t help that I sweat all the time. And honestly over time, not that I blame them, it put little insecurities into my head about my appearance. I always the kid who always wore a shirt at the beach or at the pool, dreaded the ole “shirts versus skins”, it also made me a little shy.  Yep I was that guy.


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Those last 10 pounds…


How you built an unhealthy relationship with food.

By Jamie Page

I will start this article by saying trying to lose weight sucks. Plain and simple, there is nothing peachy about it. It takes hard work and, above all, consistency.

The more I learn about nutrition, the more “complicated” it can seem and I see how people can lose sight of what really matters. I understand the more you read about opposing diet strategies and supplements, the more confused you will be about which path to take.

If you do not take anything else from this article let it be this: Eat more whole foods than you eat processed foods, drink more water than other beverages, and move more. This is the only path to real-feel-good-long-lasting-health. Anyone who tries to convince you otherwise is a liar.

As a coach, I meet a lot of people who have unhealthy relationships with food. They may not realize it, but this has been built over years of being told to “eat less and lose more”. There is a fear of “doing it wrong” or fear of not eating the “right” foods or not eating at the right time of day. You may have an unhealthy relationship with food if:

You think eating “too much fruit” is a bad thing. You might have some confusion on what eating healthy really is. You may have said, “Aren’t bananas super high in sugar?”) 

You think taking a fat-burner or other supplement is more important than eating plants in every meal. You may be looking into the next supplement regime right now in hopes to take you to the promise land.

You think saving calories or macros for a later meal is more important than where those calories or macros are coming from. You may be thinking this whole “if it fits my macros” thing is your ticket.

This is called “mowing the lawn, while your house is on fire.”

In my Precision Nutrition Level 2 certification they shared this awesome analogy with me and this amazing photo—which means: Focusing on small details rather than the root problem. Hit the nail on the head in my opinion.

Think about all the things you are obsessing over. Are those really the root problem of your predicament?


Bananas are plants. Fruits are plants. Plants are good for you. Eat the plant! The problem is not your “higher sugar” fruit consumption, it’s all the other non-plant food you eat 365 days of the year that are high in sugar. In the Clean Kitchen Challenge, once you get in the habit of choosing more plants, then you can get technical about having “too much fruit” or whether or not you should cut back on the fruit. But most likely the “Am I eating too much fruit” conversation will never happen once you learn the CK Habits.

Supplements and juice cleanses are not the key to a healthy body. One of the big reasons we do not push supplements on our clients is because supplements are suppose to be “supplemental” to an already healthy diet.  We do not promote juice cleanses either in the the CK Challenge. Juice cleanses are not for losing weight. And if you are using it to “detox,” remember you were born with a liver that does that for you. You just need to change the quality of your food choices and drink more water. Cleanse yourself naturally by not eating the things that you consider “toxic” to your body…there’s a thought.

There is no need to worry about minor details, like macro/calorie counting, when you do not have the foundation of basic healthy habits down. Do you drink more water than other beverages? Do you eat plants every time you eat, and use lean protein sources? 

Get down the basics first before complicating things, because complexity is the silent killer of progress.

If there was a magical pill or supplement that allows me to eat pizza and ice cream every single day and still keep the health I have right now, please inform me ASAP.

There is no right or wrong way if you stick with the basics and eat real food.

But as far as media shows us, we are conditioned to think there is some secret or even misery involved to get the health and body you want. Here at Clean Kitchen, we take the psycho out of it. We teach that simple steps can add up to huge and lasting results. After all, you want to keep your results right?

In the Clean Kitchen 12 Week Challenge, we will teach you how to get really consistent with the basics—sleep, water, plants, protein, while helping you create a system to make these things HABITS.  We will help you break old school thinking and establish new habits.

But first, get to the meat of this article. Let us explain what may be sabotaging all your efforts to lose that last bit of weight.

Your body was designed to feel awesome.

But, you lose weight by making yourself miserable. Then you just put the weight back on twice as fast. It is a vicious cycle that creates a very unhealthy relationship with food.


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Hope Gustafson’s story of a “brain-retrain.”

I titled this “Hope” because though this is her actual name, this is a story will give you hope for change. If you are looking at getting healthy and fit as “not possible” or “just not for me,” then this story will change your mind. This is a testimony of the transformation of her body, but more importantly her mindset. You really just have to get out of your own way and trust the process. Let time and consistency work it’s magic. Now anything is possible! This new life perspective was brought on by just taking a leap of faith, trusting her coaches, and following through with a process she didn’t trust 100% in the beginning. Slowly her body and mind changed. Without even realizing it, she molded a completely new person! We are SO PROUD of you Hope!!!!!!! Congrats on your new life you have created!!


“This past month a picture popped through my TimeHop from right before I started Versus, out of sheer curiosity I did a side by side comparison of that picture and one I knew I had on my phone and there it was — right in front of my face. Proof of the work I’ve put in.”

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If you are determined to learn, no one can stop you.


If you say you want to change, then you have to have the will to learn. Change means you might have to take a gut check, admit you don’t know everything, and probably do not know if you really are “eating good.” You have to be willing to learn a hard lesson. If you are “eating good,” how’s that working out for you? You must first be honest with yourself before you can change.

The quote above can truly sum up our clients experiences while in the Clean Kitchen 12 Week Challenge. If you think our 12 Week program is just going to give you a meal plan to follow, then you may want to pass us up. We are not a cookie-cutter meal planning online service. A meal planning service will not change the root of your problems.

The real root of the problem…

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Paula Artmann: A change in mindset

By Paula Artmann, Clean Kitchen 12 Week program, Summer 2015

Thanks to Clean Kitchen my entire mind set and approach to nutrition and exercise has changed. I was hesitant to sign up for a completely online class and even more hesitant to take the plunge into weight training in the Versus S&C classes. I mean, I am 53 years old- a grandmother!!! Barbells and kettle bells are scary and I felt a little “over the hill” to start now. But change needed to happen and I was ready for the challenge! All I needed was a change in mindset!

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Stephanie Mayfield


Meet Stephanie. Mom of 2. Gained 60 pounds with her first pregnancy, gained 75 pounds with second pregnancy, and had two c-sections. She got her body back. Are you ready to take yours back?

It’s not about “having time,” it’s about making time. We are all busy. Many of us are parents of multiple kids, own our own businesses, new moms, single parents, you name it. You have to decide whether your excuse for “not having time” is worth sacrificing the best of you. When it comes down to it, you are either going to work around that “excuse” or let it get the best of you.


Amy Edwards



You can make a change no matter where you start. Check out Amy’s transformation once she decided to take control of her eating habits.

Amy Edwards, 42, mom of 2. When she started Versus classes (Sept 2012) she weighed 145, lost 8 pounds just from changing her activity level, then results slowed no matter how much she worked out. When the 2015 I Am Versus 6 week challenge (Versus member nutrition challenge by CK coaches) came around in January, we convinced her changing her diet would would be the game changer for her results, and it did just that. Amy lost an additional 12 pounds in 6 weeks.

From January 2015 to June 2015 she has lost over 10 inches from her body, gone from a size 10-8 to a size 4. She now weighs 127 pounds with some awesome muscle to go with it! By using our nutrition coaching principles we teach at VSC Clean Kitchen, she continues to make progress through living her new lifestyle and clean eating habits. We are so proud of you Amy!!!