5 Habits to Naturally Boost Testosterone

Standard

Why is testosterone important?

Are you feeling constantly drained? 

Brain fog? 

Holding on to body fat no matter how much you workout? 

The facts are the pace of our lives, and all the stress that comes with it, is effecting your natural biology. Testosterone is critical in male sexual behavior and reproduction, but also has important beneficial effects on muscle mass and strength, body fat, bone density, energy and well-being.

Need a little boost? Here are 5 Habits to naturally kick your body back into gear!

Continue reading

Two Point Whoa

Standard

By Samantha McCain

My guess is that if you are right here, right now – reading this – then you are probably on the fence of deciding if the Clean Kitchen Challenge is for you. 

You’re probably trying to justify the cost, the time and all of the other variables we use during self talk when we’re trying to make decisions. 

Can I help?

Stop. 

Just, stop. 

Because whether you’re the person who feels like a job/career is taking over your life, the person who is in a new relationship, the person who is grieving over the loss of something or someone significant, the person who is experiencing a monumental life change or the person who feels like there. is. never. enough. time… this program is for you. 

And if you think you have too many chips stacked against you to think about you right now, then this program is definitely for you. 

Your life will always include SOMETHING – a new normal, with new people who need new things from you. 

But, if you don’t take hold of what YOU need and create a system that allows for it, you’ll always feel like you are treading water.

And if you are anything like me, you are rolling your eyes and mumbling, “You have no idea what I’m up against.”

Wrong. I have all the ideas and I absolutely know where you are. Our situations may not be exactly the same, but.. 

I know what it’s like to walk into the gym feeling like a zombie, but still exhausting myself JUST to check that box because it’s more of an obligation than a commitment to myself. 

I know what it’s like to cram down a hamburger and some french fries in a spare five minutes because I had a hunger headache and ANYTHING was better than nothing.

I know what it’s like to make sure that all obligations are met while missing every single appointment I make for myself, because a list that is marked complete creates an opportunity for more things to be added to it. 

I know what it’s like to let the day run me without a system to help me manage what I can control. 

I hear you. I see you. I know you. Because friend, I am you. 

Consistency is greater than intensity.

My journey through Clean Kitchen has been S L O W. I did my first stint in 2016 with a lot of great results, but I signed up for an advanced version in 2018 because I thought I wanted to tackle a level 2 approach with macros, food timing and a mix of carb cycling.

Fall 2016 CK 12 Week Challenge progress pictures

Hindsight is 20/20. What I didn’t know then is that signing up for 2.0 was the equivalent of me waving a very large white flag for where I was standing and how my relationship with food and stress had evolved.

Right before summer last year, I felt broken and tired. Work was the hardest it had ever been. While I knew that filling my habits was the sweet spot, I didn’t know how to get back to that space. I would buy all of the groceries, but they would be wasted because I didn’t make a plan to use them in a way my schedule would allow. 

I would bring prepped food to work, but meetings would overrun my schedule and I just wouldn’t eat. 

The proverbial road was blocked and I let all the dang excuses drive my car. If you’re here, you know that a tired brain feeds all of the cravings. 

I needed someone to help me break the continual cycle I found myself circling. Knowing and doing are two totally different things, and I needed someone to coach me through the days that were throwing me for a loop. Pride is a hard mountain to climb sometimes, but admitting we need help is the only way over. 

Over the course of the last 14 months, my coach helped me say the hard words I needed to not only say, but own. Sometimes (a lot of the time) it was uncomfortable. I had to get to a space where I was comfortable with being truthful with my coach and myself.

I was so conditioned to saying “I feel great.” as a response to “How are you doing?” By the end of my time with him, I was owning how I felt and why. 

“I feel fluffy.”

“I feel stressed.”

“I could use a drink/something sweet/a Big Box from Canes.”

There wasn’t any shame in my Coach’s response, just a helpful approach to figuring out why I felt that way. Was it the food? Was it Mother Nature? Was it work?

In addition to the habits, we worked through my stubbornness, the fiasco my brain creates when I try to make things complicated and moving at the pace of a sloth to do something I wanted and needed. 

And, it worked. 

CK 2.0 progress pics — our coaching program after the CK 12 Week Challenge if clients would like to continue on with their coach past the 12 weeks.

The monotonous food prep, tweaking the system so that it worked for me and owning my schedule instead of letting it run me – it all contributed to feeling like I’m in control again. 

Sure, I lost the weight I wanted and pushed myself to new levels for performance in the gym. But, I also realized that I could do something for me for a change. And more importantly, that I had control over what my day looked like and the food I fuel my body with. 

Busy is relative.

Busy is relative for everyone. Can I say that louder for the people in the back? 

B U S Y  I S  R E L A T I V E.

When I got back on the Clean Kitchen wagon, I lived in a world where early mornings, late nights, things that go boom in the middle of the night and weekend events ran me ragged. But, I narrow mindedly thought my busy was an exclusive kind of busy that no one else could understand. 

It wasn’t. 

And when I thought I might be spiraling to a place where I was constantly sick and very tired, Clean Kitchen helped me help myself. 

Daily, I’m able to tap into what I know to be true and use foundational habits that were drafted and adopted by me through the help of someone who could see the bigger picture when I couldn’t. 

This program is not a solution or a quick fix, but a resolve for approach. 

And when you get to that space or approach, you begin to experience life with a new perspective. And that – THAT – is where the magic of Clean Kitchen really, really lives.

Can I be obnoxiously loud for a second? 

THE MAGIC OF THIS PROGRAM IS NOT FOUND IN THE WEIGHT LOST.

It’s a great byproduct, and you will move more and feel better than you ever have… but, the results really come from the program’s ability to draw a very clear path, encourage you to build habits that help you stay on that path and more importantly – help you realize that you are capable of way more than you might think.

There is SO much language in the general self-help space right now regarding mental toughness, preparing your heart for battle in the arena and living your life in a way that provides for boundaries and safe places. 

And, I found none of the self-help language to be more helpful than the hard questions I was asked by my CK coach, the daily approach to encouragement I experienced with accountability inside the gym and the words consistently spoken over me.

It was never all about the food. It was about the systems I could take to make me feel better – holistically. 

We cannot push, push and push on input/output if we don’t do a systems check on the actual vehicle – and in total honesty? This includes the heart and mind, in addition to the food.

I can’t say enough good things about what Clean Kitchen has done for the long game in regards to my health, but the mental toughness that was cultivated through foundational systems like habits, asking “Why?” and understanding that the journey is full of seasons — that’s priceless. 

If you are on the fence – get off. Rip off whatever bandaid you have stuck on your feelings and do something for yourself. You won’t regret it. I promise. 

Three Year Journey pics of the ups, downs and all-arounds.

Enroll in the next Clean Kitchen 12 Week Challenge here!

Summer 2019 Progress Pics

Standard

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.

If you don’t, you need to sign up for the 12 Week Challenge.

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 😉

Our clients really get it. You can too.

Enroll here for the next Clean Kitchen 12 Week Challenge

Below is a sampling of client progress pictures from the Summer 2019 Challenge!

First place winner of $1000!!
Second place winner of a free copy of Clean Kitchen: The Cookbook!
Third place winner of a free copy of Clean Kitchen: The Cookbook!
Continue reading

Perfectly Portioned, dairy-free Smoothies

Standard

Smoothies are a little sneaky. There are all kinds of fancy recipes out there calling for lots of different add-ins that usually result in a pretty high sugar shake. But here at Clean Kitchen we teach our clients how to make perfectly portioned smoothies so things do not get out of hand. Check out 3 dairy-free smoothies, that are not only simple, but tasty as well!

It is as simple as sticking to our meal habits, protein + plants + fats = meal.

Continue reading

Garlic & Apricot Balsamic Shrimp

Standard

Garlic & Apricot Balsamic Shrimp are easy, simple, and best of all delicious! Nothing makes cooking quick tastier than the balsamic vinegars and oils from J. Olive Co, like this pairing of Apricot balsamic and Blood Orange olive oil. Throw it together with a quick coleslaw using the same pairing!

Continue reading

Absolute Freedom

Standard

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. 

Continue reading

Fall 2018 Progress Pictures

Standard

600+ pounds gone forever.

135+ inches, from their waist alone, gone forever.

Weight-loss is a big draw for anyone to do a “challenge,” but ours is more of a brain-retrain. When you know better, you do better. But sometimes knowing what to do is not enough. You need accountability and a system in place to keep you consistent. This is what we coach and teach.

The Clean Kitchen 12 Week Challenge is not a “challenge to lose the most weight.” It is a challenge to change your life. And all our clients go through a life-changing experience during the 12 weeks. The by-product are the amazing results you see below.

Average weight-loss is about 10-15 pounds of body fat. But what is not measured on the scale is measured by the massive amounts of inches lost, and the boat-load of confidence all our clients, not just the ones you see here, gained during their time with us.

We coach people from the inside out and change not only their bodies, but their perspective about healthy living too.

So without further ado, here is the winner of $1000 and the Fall 2018 Clean Kitchen 12 Week Challenge!!

Clients5-8

First place winner of $1000 CASH!

Clients13-16

Second Place winner of one month free CK 2.0 coaching!

Clients17-21

Third place winner of a copy of Clean Kitchen: The Cookbook!

Continue reading

Smoked Black Bean and Sweet Potato Casserole with Ground Turkey

Standard

Casseroles are the one pot wonder meal that just gets better as leftovers and a are perfect for you next meal prep. Sometimes you can just throw a bunch of yummy ingredients together and magic happens, like in this Smoked Black Bean and Sweet Potato Casserole with Ground Turkey.

As usual in CK-fashion, all ingredients are simple and easy to come by. No specialty grocery store needed!

Continue reading

Belinda Teston: The Slump

Standard

By Belinda Teston

I was in a perpetual slump.  I worked out at Versus Strength & Conditioning at least 3 times a week and I had heard about Clean Kitchen program, but lacked confidence in my ability to actually do it.  I have done gym challenges where I would lose weight but then sadly, gained it back slowly. I did not realize that I was sabatoging my own progress by not really changing what counts…my habits.

My fast-food ritual of eating made me feel sane in this crazy world.  I had become comfortable with my unhealthy eating habits. These eating habits had developed by convenience and stress, which in-turn, caused my excess body fat to go up and my self-confidence dropped. I would rationalize my reasons for overeating.  Pigging-out was a way to self-medicate my tension. I felt like I needed these foods and that I deserved to eat these foods even though I knew they were doing to me.

Then Clean Kitchen 12 Week Challenge absolutely changed my life. 

Continue reading