Absolute Freedom

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By Rachael Myrick

My journey towards being healthy and having a healthy relationship with food has been years in the making.  As a child, I struggled with being overweight until I hit my awkward pre-teen growth spurt. 

Flash forward to college years, I competed in Miss Mississippi and dropped to the low weight of 100lbs to get ready for swimsuit competition.  I severely limited my caloric intake and worked out like a madwoman.  Sadly, this is actually what it took to win the swimsuit competition. 

My experience then definitely clouded my judgment of what eating healthy looked like.  Less calories= less weight in my view. 

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Eating out in Tupelo!

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Eating on the go can seem daunting if you want to eat even semi-healthy. There are so many temptations on a menu, you can get distracted!

As a general rule when going out to eat, if I want to stay on track, I try to eat low-carb.

Not that I think carbs are bad, nor do I cut them out of my daily diet, but I like to know what is in my meal if I am going to truly make a good decision.

Here’s why:

Restaurants cook with lots of fat because fat makes things taste delicious. So what you might think as being a “healthy rice” side, could turn into a calorie bomb because it is cooked with fat, paired with your buttery fish and veggies.

You could ask for the food to be prepared without oil or butter, but again personally, that just makes for a miserable time eating out. (Fats taste so good!) You might as well have cooked at home. But feel free to ask if you find yourself eating out a lot. No harm in asking!

How to enjoy your restaurant meal without thinking you completely blew it…

…or trying to order a complicated meal, just stick to my simple rule— pass on the heavy carbs and order extra veggies. I do this every where and most places are happy to accommodate a substitution.

One of our most popular blog post is “Eating Out in the Burg,” a listing of local restaurants in Hattiesburg, Ms and what our coaches and clients order CK-Style. You’ll notice, most of the meals follow my rule above. And though we think these are helpful to get an idea of how to order at any restaurant or city, we thought we would expand our reach and into other cities!

First up is Tupelo, MS!

11390291_747001642065804_4181858216122549198_nWe’ve partnered up with FitCamp, a local women’s gym and indoor bootcamps, to give you the scouting report for local CK-approved eats. Coach Casey and her crew are living that CK-Lifestyle and ready to help Tupelo learn the CK-ways. Here’s what they have found around town!

Interested in trying out one of Coach Casey’s classes? Check out their class schedule on msfitcamp.tumblr.com!

Keep checking back, as we will update this post with more entries as they come in!

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Salad Bowls at The Salad Station

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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!

Pro tips:

  1. Always use the serving cups for your dressings so you don’t over pour and add $$ to your bowl.
  2. 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.

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Changing my life, saved my life.

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By Will Easterling

About mid-way through the Clean Kitchen 12 week challenge, it hit me. I realized at that point in time, that Clean Kitchen didn’t just “change” my life in so many positive ways, I began looking at CK as “saving” my life. I began to realize how much this program was going to positively affect the quality of my life and actually help lead to a longer life as well. And by living a longer, healthier life, I thought about how many more great memories I will have now have spending time with my family and doing all the things I love to do. I realized that the nutritional habits we create today not only affect us in the short-term, but they most likely have even greater long-term affects.

“I came to a point where I wanted to make sustainable changes, but I didn’t know how. There are too many “diets” out there promising “this and that” which made the change I desired and needed way too confusing. So for years, I chose to do nothing.”

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Summer 2017 Progress Pictures

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Every 12 week Challenge we see amazing results. But we measure “results” in many different ways. The pictures get a lot of attention and they are nothing short of amazing, but when we hear feedback from our clients (like below), we know we helped change a life for good. And those kind of “results” you do not get to see in a picture or girth measurements.

But you know, we still get incredibly giddy about seeing some incredible transformations in body composition as well!!!!!! Here is a sampling of the Summer 2017 Challenge class. You guys will inspire so many people to take the leap of faith because you did 12 weeks ago. Congrats to all participants!! We can not wait to see how the rest of your journey unfolds. And of course, we will always be there supporting you the entire way!

The next Clean Kitchen 12 Week Challenge begins soon! All details here.

CK Challenge Winner is chosen by CK peers in an anonymous vote of all who turn in progress pictures. The client with the most votes wins $1000!!!

Summer 2017 Clean Kitchen Challenge winner is…

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First place winner of $1000!

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Second Place!

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Third Place!

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It’s about practice, not perfection.

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By Dana Q. Palmer

For me, the Clean Kitchen Challenge was a desperate attempt to find something that was missing in my life. You see, although I am a successful and happy adult, my day-to-day life was chaotic. I would awake before 5 am to commute 1.5 hours to work. I never ate breakfast, worked through lunch, and would commute home to gorge myself until I crashed into bed every night. I was tired all the time; I had been diagnosed with IBS (a default diagnosis after the doctor could find no medical reason for my painful symptoms); my weight was ballooning; I had zero stamina; and I was losing my happiness.

I felt I had control over nothing.

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The Big Picture: “Don’t be psycho”

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Have you ever been so wrapped up in the small details, that you forget about the big picture? You end up obsessing over things like, whether or not you ate carbs post-workout or not. Did you eat enough grams of protein? Too much fat? Or you even feel guilty you ate pizza and it wasn’t “on a workout day.”

Complexity is the silent killer of progress.

Think of it as “mowing the lawn while your house is on fire.”

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