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.
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 😉
Salad bowls (or bowl meals) have long been a favorite around Clean Kitchen because they are fast, versatile, and fill all the CK habits! Now we have a restaurant in Hattiesburg, MS dedicated to just that, and we couldn’t be more excited.
We’ve partnered up with The Salad Station to create not only 5 yummy bowl combinations, but also the CK Lemon Parm Vinaigrette dressing! Menu cards will be available at all locations to help you build you CK-Bowl!
The Salad Station is a “build your own salad” place. Pile as much as you want in the bowl in any combination. You pay by weight of your bowl contents—which can be problematic if you do not have a plan. So naturally we wanted to help you navigate their huge selection on the salad bar.
In Clean Kitchen we plan! So here are 5 CK-Approved-bowls that won’t break the bank. All bowls were under $8, with dressing and tax included! After all, it’s all about portion sizes and having a plan!
The bowls you see here are the actual bowls I made, weighed, priced AND ate!
Always use the serving cups for your dressings so you don’t over pour and add $$ to your bowl.
It’s not a bad idea to “meal prep” for several meals while you are there! If you plan to make multiple salads, just go before the busy hours around 10-11am or after lunch.
It is not surprising that we get majority of women who sign up for Clean Kitchen 12 Week Challenge. But we do have those few brave men who take action. And when they go all in the results are amazing! Check out the beginning story of Justin’s journey. We are so proud of the change and progress you have made, not only physically, but that whole mindset change too!
By Justin Esser
I played sports all through my childhood and into college, and I could generally eat whatever I wanted and still feel and look fit. I never really had a problem with weight, and because of that I guess I thought that I knew enough about what was good or bad for you. Fast-forward 15 years and my mindset about how my body processed food never changed. I mean home-made spaghetti, or pork chops with mashed potatoes and gravy have to be better than McDonald’s, right? I didn’t need any help (I thought) – I wasn’t skinny, but I didn’t really think of myself as too fat…
A few years ago I started to notice that all I had the energy to do was go to work, play with the kids for a few minutes when I came home, and then go to bed. My family was getting the short end of the stick and I felt tired and slow all the time. I knew that I could probably do a better job eating a little healthier, but I really just felt like I needed to be more active. I would join a gym and be super dedicated to 2-day per week workouts for every bit of 2 weeks, and then something would derail me. Six months later I would do the same thing – gym, kill it for 2 weeks, and then fall off again.
In January of 2017 I was the heaviest I had ever been at 246 pounds. I was really starting to be embarrassed about how I looked and how clothes fit me, and could really tell that any physical exertion just about required an oxygen tank. I knew I had to make a serious change.
Before I joined Clean Kitchen, I honestly thought it was just a “girl” thing and not many dudes actually signed up for the program. But I wasn’t getting any younger and definitely wasn’t getting any thinner, so I thought I would kinda secretly join Clean Kitchen to lose a little weight and start to get back in shape. I quickly found out that CK was a legit nutritional/educational program created by people who really care about helping others lead a healthier lifestyle, and that literally anyone could benefit from it.CK showed me that I was using the wrong foods to fuel my body, and expecting those foods to do things for me that they just weren’t designed to do.
About the program:
The program is web-based which makes it real easy to follow. You receive daily emails with checklists and lessons full of information, assignments to help you practice the habits, and even though they came to me daily I never felt like there were too many. The coaches do an incredible job of educating you on the fundamentals of nutrition and build your knowledge at a very easy pace over the 12 week program. Coaches are easy to talk to and quick to answer any questions that you have (Kellar was clutch here!).
The best part of the program for me is that it prepares you for the rough days. When you’re busy, don’t feel great, or just want to eat whatever you want to eat – good habits start to kick in and you aren’t as vulnerable to making poor decisions.
I’m pretty analytical and don’t typically do something just because I’m told its good for me. But explain to me why its good, and I’ll do it forever! This program gives you the knowledge and confidence to continue a healthier lifestyle beyond the 12 weeks.
Lower fat and lower sugar version of a kid classic! Most sloppy joe sauces are made with ketchup and brown sugar. We basically revamped this to be a tangier version with a little sweetness using stevia. To add to the sweetness, we piled our mix high on some roasted sweet potato slices!
Update: I have changed some ingredients around. I now use 1 can of crushed tomatoes instead of using tomato sauce, tomato paste, and no arrowroot flour. The crushed tomatoes make it thick enough without the need for arrowroot flour!
1.25 lb ground turkey
1/4 cup chopped onion
1 can tomato sauce
1-2 tbs tomato paste (optional just to help thicken more)
1/2 cup salsa
1 tbs white distilled vinegar
1 tbs mustard yellow
1 tsp paprika
1/2 tsp smoked paprika
1 tsp kosher salt
1/4 tsp black pepper
1/2 tsp onion powder
1/2 tsp garlic powder
Drops stevia to taste
3 tsp arrowroot flour or corn starch
Heat stove top pan with 1 tbs olive oil, brown meat and cook chopped onions.
Drain meat juices, then add everything to the pan. Stir together and simmer until thickens to your likeness. If you want it to tighten up even more, add another teaspoon of arrowroot flour.
For sweet potato slices:
Preheat oven to 425 degrees. Slice sweet potatoes and season on pan with salt, garlic and onion, or any pieces you would like. Roast in oven for 15-20 minutes.
Kimberly has always been naturally thin and not what you might call an “overweight” person. You may look at her and think she doesn’t have any weight to lose. But she needed Clean Kitchen. Being “skinny” doesn’t mean “healthy.” Being healthy is so much more than counting calories for the rest of your life. It actually has nothing to do with counting calories. Being healthy has everything to do with what you habitually do everyday. That is where Clean Kitchen 12 Week Challenge can come in.
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!
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!
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.
Here is a recipe from our Fit Kids Kitchen (@fitkidskitchen on Instargram) dedicated to creating yummy meals and treats the kiddos will even enjoy. For the adults, this can be a great post workout carb treat to enjoy!
Prep time: 10 minutes
cook time: 35+ minutes
servings: 8 slices
4 overly ripend bananas mashed
1/2 cup chopped walnuts
1 cup rolled oats
1/2 cup whole wheat flour
1.5 scoops Quest Vanilla Milkshake protein powder
1 tsp baking powder
1 tsp vanilla extract
1/4 cup honey
Couple of dashes of cinnamon
Couple of dashes of pumpkin spice
Preheat oven to 350 degrees.
Mash bananas in food processor. Add egg, vanilla, honey and mix well. Stir in dry ingredients and seasonings. Lastly, fold walnuts in. Bake in prepared bread pan for 30-35 minutes until tooth pick comes out clean.
Quick Tip to keep bread from drying out! When it comes out of the oven, cover the bread in pan with tin foil. Let cool while covered.
Heat oil over medium heat and sauté butternut squash until edges begin to turn brown.Add garlic, sage and salt.Let squash cook for two- three minutes.Add chicken broth and kale then cover and simmer for about seven minutes.
Once the kale is wilted, mix in a ¼ cup of the Parmesan cheese.Keep in oven safe sauté pan or transfer to a baking dish.
Top with remaining 1/4 C Parmesan.Broil on high until a crust forms on top, about 2-3 minutes.Remove from oven and serve hot!
Sautee butternut in oil or butter until brown edges form. Medium to high heat.
Add kale and stock. Cover to wilt down.
Mix /14 cup parm cheese in mixture.
Top with 1/4 cup parm cheese
Broil on high for only a few minutes until browned.