New Year Goals

Why Set Goals
Goal setting is a powerful way of thinking about your ideal future, and for motivating yourself to turn your vision into reality. 

Effects of Setting Goals
The effects of goals can help you focus on the important details needed to accomplish your dream. Writing your goals down prevents distractions. Furthermore, it clarifies priorities to keep you on the right track. The effects of setting goals can empower you to believe in the outcome and maintain a positive attitude while in the process of achieving that goal. 

How to Set Goals
When setting goals, set a general goal. Then break the general goal down into more specific goals. Be sure to have reasonable deadlines that are achievable in the time frame. Remember goals are used to keep you focused and motivated. 

My 2014 New Year Goals

Short-Term Goals: I will..

1. Grow in my relationship with God and my husband by reading the Bible daily.

2. Complete my national board personal training certification by May 2014.

3. Obtain a full-time job in personal training this fall.

4. Lose 3% of body fat by May.

5. Regain my summer six-pack before the end of June.

6. Bench Press 120 lbs. by August.

7. Squat 210 lbs. August.

Long-Term Goals: I will..

1. Within the next 2 years compete in NPC competition and place in the top 5.

2. Gain my Pro-Card.

3. Masters in Nutrition at the University of Baylor

"You need to build a house. To build a life, it is even more important to have a plan or a goal."
-Zig Ziglar

"The trouble with not having a goal is that you can spend your life running up and down the field and never score."
-Bill Copeland

New YOU!

The New Year is quickly approaching, so it is about that time to kick off 2014 on the right foot. You’re officially out of excuses for nibbling on tree-shaped cookies for breakfast and lunching on bucket of popcorn in the afternoon. But when the season of splurging is over, you need more than good intentions to start eating and training right. It is time for a fresh start. I am here to hold you to a higher level of accountability --that will keep you striving for your ultimate best. With this training program, you will get a tailored specific meal plan along with a workout plan. Get ready to lose the pounds without hunger. Message me for pricing and personal training information.

Positive Thinking

The toughest critic is yourself. Be mindful of the self-talk; you never know who's listening and modeling your behavior (kiddos). 

How you think determines how you see the world. It determines your happiness, your success, and the overall quality of life you will have. Keeping your thoughts positive can make a huge difference.

Positive thinking has been discussed and studied for years. And, the results are those who keep their thoughts positive end up having a much more rewarding and satisfying life! Be the change you want to see in the world! Keep bench pressing on! xoxo -KL

Gingerbread Man Shake

Ingredients:

1 cup unsweetened almond milk

2 scoops vanilla protein powder

½ cup cottage cheese (optional, for extra creaminess)

½ tsp. cinnamon

¼ tsp. ground ginger, to taste

½ tsp. butter extract

½ tsp. vanilla extract

1-2 packets Truvia/stevia based sweetener, to taste

Instructions

Add all ingredients to a blender

Blend until completely combined.

Nutrition Information (includes cottage cheese)

Calories: 315 Kcal

Protein: 47 grams

Fat: 9 grams

Carbs: 12 grams

Fiber: 5 grams

Candy Cane Protein Shake (serves 1)

Ingredients: 

1 cup unsweetened almond milk

2 scoops vanilla protein powder

**½ cup non-fat greek yogurt

3-6 drops of peppermint extract, to taste

1-2 packets Truvia/stevia based sweetener, to taste

 ice cubes, to desired thickness

Instructions

Add all ingredients to a blender with 4 to 5 ice cubes.

Blend until completely combined.

Nutrition Information 

Calories: 315 Kcal

Protein: 47 grams

Fat: 9 grams

Carbs: 11 grams

Fiber: 4 grams

Eggnog Protein Shake (serves 1)

Ingredients: 

¼ cup full fat coconut milk
¾ cup unsweetened almond milk
2 scoops vanilla protein powder
1 tsp. nutmeg
½ tsp. cinnamon
1 tsp. vanilla

Instructions:

Add all ingredients to a blender with 4 or 5 ice cubes.
Blend until completely combined.

Pumpkin Pie Protein Shake (serves 1)

Ingredients

1 cup unsweetened almond milk

2 scoops vanilla protein powder

½ cup pureed pumpkin

1 tablespoon cashew butter

¼ teaspoon nutmeg

Dash of ground cloves

Cinnamon to taste

Instructions

Add all ingredients to a blender with 4 to 5 ice cubes.

Blend until completely combined.

Calories: 375 Kcal

Protein: 37 grams

Fat: 17 grams

Carbs: 23 grams

Fiber: 9 grams

Clean Beef Stroganoff

Here is a clean version of the foods we love. As kid, I remember coming home, from tennis practice, eating big bowl of "Hamburger Helper-Beef Stroganoff." I look back now and shake my head. The amount of fat, sodium, and preventives is unreal!

• 1 lbs of extra lean ground beef
• 1 package dry onion soup mix ( I prefer half package)
• 1/2 cup of fat-free sour cream
• 8 oz fresh mushrooms
• 16 oz of gluten-free brown rice pasta

Sauté beef and onion soup mix until the beef is fully cooked. Add the sauté mushrooms and sour creme until blended. Pour over brown rice pasta, brown rice or green beans.

Disclaimer: This is husband approved!