P90X Ab Ripper X!

Here you go! P90X Ab Ripper X Routine! All of the moves are included! This is the best ab workout! Should take you about 15 minutes to complete the whole routine! A lot of the moves help with the LOWER ABS which can be a huge problem area for us ladies! Hope you enjoy! If this is your first time doing Ab Ripper X let me know how you feel about it!

Kelly St. John Fitness

I just started my "page" on everyone's favorite site...Facebook! I really hope that you follow or "like" my page! I will be posing much more over there, things about workouts, nutrition, family, and successes! I would love for you to join me on my journey and I hope I inspire you along the way!


Click here for direct access to my FB Page!

I'm SO excited to be starting this page and I am so grateful for all ya'lls support!!!!

Workout at the Park!

I spent my Saturday morning with my little one at the park! No excuses! So I did a little body weight training!

Push-ups on park bench 

Wide 3 sets of 20

Narrow 2 sets of 15

Tricep dips

3 sets of 25

Leg lifts (to work lower abs)

3 sets of 15

Squats

3 sets of 20

Work out everywhere!!!

4 Steps to Nix Negativity!

Hold your head high & do the RIGHT thing!

There’s no room for negativity in my life! I have been told that I am annoyingly positive.... well THANK YOU!  Attitudes are contagious, and I work hard to surround myself only with people that lift me up. You ARE who you SURROUND yourself with... right? You must protect your positive attitude, as negativity will only detract from your destination... and no one wants that!  Do you have negative people in your life? Well, I have four tips to help you deal with negativity and stay focused on the positive.

 FIRST you have to know that it is not your responsibility to make another person happy. I have been learning this more and more through my time with personal development. Negativity comes from those who are unhappy with themselves or their own circumstances. However, it might be directed at you because you have triggered something in them… For instance, your success may trigger negativity from a less successful friend, a spouse in poor health might express negativity toward your new healthy habits, or a coworker might nitpick at you because of their feelings about their own unmet potential. These are their problems, not yours.

But there are ways to deal with these people without letting it affect your own positive attitude…and you may even encourage them to be more positive themselves! While some people recommend simply ignoring negativity, here’s what works for me…

4 Steps to Nix Negativity

1. Respond in Kindness.
Always respond in kindness and with love in your heart. Don’t match negative with more negative. Be kind. You can have empathy for their situation or what they might be feeling, but also know it’s their “issue” not yours.

2. Respond with a Smile or “Thank You.”
If someone has a negative comment to make, just smile, or reply with a “thank you” to put an end to the conversation. Disputing or arguing with them only heightens negativity. Remember, while you might not be able to change the person’s attitude, your reaction is the one thing you can control.

3. Let it Go.
Hanging on to a person’s negative remarks or the jabs they’ve taken only gives their negativity more energy and brings you down. You must decide to let it go.

4. Ignore it.
Finally, when all else fails, just ignore it. Sometimes a positive response just won’t do the trick. And in those situations, you must simply ignore it. Don’t let it the negativity affect you. Remind yourself that it’s not your issue, let go of whatever was said, and move forward. Stay focused on the positive and do your best to surround yourself with more people that fuel that positivity.

There is FAR too much in life we have to be thankful for!
DIG DEEP & be the person you want to be!

Resource: Happy Wife....Happy LIfe

Pumpkin Pie Shakeology!

As you know Fall is here! What better way to start the season with jumping on the pumpkin everything bandwagon! haha! So here is your healthiest meal of the day with a little bit of fall in a cup!

Ingredients:

• 1 scoop chocolate Shakeology
• 1 cup rice, soy, almond, low-fat milk, or if you have a Kroger/King Soppers try their carbmaster vanilla milk! has 11 grams of protein per serving and only 60 cals! 
• 1/2 cup canned pumpkin, unsweetened
• 1/2 honey graham cracker
• 1/2 tsp. cinnamon
• 1/2 tsp. nutmeg
• Ice (optional)

Combine all ingredients in blender and blend until smooth. You can use pumpkin pie spice with cinnamon and nutmeg or add more pumpkin for a thicker shake. Makes 1 serving!

Nutritional Info:

Calories: 292

Total Fat: 3.2g

Total Carbs: 35g

Sugars: 15g

Fiber: 11.2 

Protein: 30.5g 

Happy Fall Ya'll! 

Super Easy 3 Ingredient White Chicken Chili

Fall is here and that means it is time for you to make this! YES, white chicken chili! This recipe is SO easy my husband could do it! All you need to do is cut up the chicken into bite size pieces and cook in a sauce pan, add in the McCormick Seasoning, and the can of navy beans! Bring to a boil and than simmer for 10 minutes! You are done! Take that meal prep! This is also super HIGH protein and low carb, which is what we are all looking for! I hope you enjoy it! 

Top 3 Workout Items

1. Food Scale 

When you are starting to get serious about your fitness and nutrition, how are calculating your calories?! Most of us are guessing, think ehhhhhh that looks like a 1/4 cup. Some things are even labeled in grams and I know you have no idea what 30 grams of avocado looks like! You can be really hindering your process if you are not measuring your food out! So invest in that food scale! I use it for everything I put into my body and it really helps for meal prep Sunday's! Eat those 5-6 meals per day! 

2. Heart Rate Monitor

I LOVE my HRM it's not a necessary item because no matter what when you are working out you are burning those calories! For me I use my Polar FT4 HRM to make sure I am always in my fat burning zone (for me its usually 130-170) I can also use it to challenge myself, have little competitions with myself and see if I can burn more calories if than I did last time! 

3. My Fitness Pal App 

My Fitness Pal or MFP is an amazing site where you can keep track of what and how much you're eating and recording your exercises, with calories burned! You can also keep track of your MACROS yes! Macros are super important, and lets say when you are doing P90X and the first month or Phase 1 your macros need to be 50 protein/ 30 carbs/ and 20 fats you can figure that all out and get a pie chart of your macros! OBSESSED! 

Bombshell Dynasty 14 Day Clean Eating Challenge

When of my friends messaged me on Facebook talking to me about some recent news her doctor have given her, she was diagnosed PCOS. She knew from that moment she had to change her lifestyle. I began to do some research on PCOS and treating it with diet and exercise and some of the stories I read were amazing. I know many of us struggle with nutriton and it's hard when we are surrounded by commercials 24/7 of high calorie, high fat foods! Even if you were exercising 1-2 hours a day and not watching your diet, lets face it you are not going to see as much results as you would with a healthy sustainable diet! I think that the hardest part of any journey is the first step. So I am working on putting together a 2 week, yes 14 day, FREE clean eating challenge! We will be starting on September 30th!  Working together as a team to motivate one another and get each other started in the direction is the plan! I'm hoping to start with in the next 2 weeks and I would absolutely love for you to join us!

First off clean eating means eating food in their most natural state! For example you want apple juice, the clean choice will be eating an apple! Look at ingredients they should all be things your able to pronounce and that are grown or raised NOT processed!

Requirements!

- Every meal you eat should be a Clean meal!
- Drink 8 glasses of water a day or more!
- Aim for eating 5-6 small meals!
-Eat meals 2-3 hours apart!
- Watch portions! I am OBSESSED with My Fitness Pal, its a website and they also have an APP! All of my meals are on their, so if you are interested in what I am eating you can add me, Kellystjohn88