Client Sound Bites


Our coaches are not simply going to tell you what you “should” be doing, they’ll help you discover what is really going on.

Eight weeks in to our Winter 2017 challenge, we asked clients,

What is one thing you have learned about your (past and present) eating habits through your CK experience?

Here’s what they said…

“I’ve learned it doesn’t have to be complicated. Keep it simple – plant, protein, water, repeat. Consistency is key.”

“I was focusing on the wrong things, I was avoiding the “bad” foods and restricting myself during the week and then binge eating on the weekends.”

“I am eating more food and losing weight!”


Continue reading

Hand Size Portion Control


In Clean Kitchen, we do not count calories. Because when people eat, we are not looking at our plate knowing exactly how many “calories” we are eating. We eat portions of food, not counted out macronutrients. No calculators, no adding up your macros. Just simply use you hand size as your guide to portion control.

Continue reading



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.”

Continue reading

Lifestyle Habit #3: Eat More Protein


Clean Kitchen has 4 Big Lifestyle Habits we teach in our 12 week program.

Habit #1 is Drink More Water.
Habit #2 is Eat More Plants.
Lifestyle Habit #3 is … Eat a protein serving in every meal.

One of our goals in the Clean Kitchen 12 Week Challenge is to get you in the habit of eating a protein serving in every meal, including snacks.

How much protein should you eat?
Do not worry about counting grams just yet. First you have to get in the habit of choosing protein in a correct portion size. We like to use our hand as a portion size guide. Look at your hand and thickness. Use this as your portion guide for every meal you eat!

WOMEN: One palm size portion
MEN: Two palm size portions

Continue reading

#2 Lifestyle Habit: Eat more plants!

Your diet is most likely acidic.

Chances are, you need to eat more plants, and without realizing it you probably eat lots of Acidic forming foods:

  • protein
  • processed foods
  • grains
  • dairy

This is bad if your goal is to change your body—AND if you do not eat much of fruits and veggies.

You need to eat more plants—alkaline-forming foods to buffer all that acid in your body!

Eating a diet high in acidic food without eating alkaline-forming foods (fruit and veggies) will result in:

  • muscle loss – no matter how much protein you eat
  • bone loss – no matter how much extra calcium you try to supplement
  • decreased performance in your workouts

Simply put, without eating plants your body composition will not change like you want it to. Your body will not function like you need it to to burn fat or build muscle.

Plants offer our bodies nutrients of vitamins and minerals we can not get else where. Even if you take supplements, nothing compares to real food. So eat up those plants!

Where can I start?

Easy. It starts with setting a new habit. Just pick a plant you want to try. Eat that plant everyday, one serving per day will do, for 2 weeks. Then add another to the menu for the next two weeks. Start small and build from there!

An apple a day is a great place to start.

Check out more info in this article from Precision Nutrition, “All About Dietary Acids and Bases” by Ryan Andrews, and why this is very important to your health. Great read!

#1 Lifestyle Habit: Drink more water


During the 12 Week Clean Kitchen Challenge, we teach you how to apply simple daily lifestyle habits that will get you to your goals. We have our “Four BIG Habits,” which we consider to be the core of a healthy life. First up, you need to drink more water.

This very simple habit, that can cripple the best of us. If you are thirsty reading this, stop now, go fill up a glass of water, then continue reading.

Drinking more water is not just one of the Clean Kitchen 4 BIG Habits, it is the number one, most important habit of them all. You do not have an option, you will literally die without water!! Well not immediately anyway. So before we get that desperate, let’s knock dehydration in the teeth and amp up that water consumption!

Continue reading