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.
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.
“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.
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.
Have you been thinking about a good post workout smart carb? Well nothing is better than the sweet potato! This recipe is is so simple! It’s a chop n’ drop one pot dish. Throw a couple of eggs on the side and you’ve got an awesome post workout meal loaded with protein and smart carb starches!
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 thaneating 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.