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!!!!

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

My P90X 90 Day Results!

So after a while of trying to figure out how to use Windows Movie Maker I finally did it! I finally made my Before and Now transformation video! I'm calling it a before and now progress because I want to improve my body everyday and not just stop because I have seen results. You can read about my progress story here : My Progress!

How to promote your Beachbody Business?

I've been doing a lot of researching lately and trying to find out all the best ways successful Coaches have promoted their business and give you all a complete list to help you reach your goals! Now we all know being a new coach can be overwhelming and trying to hit SC5 can be difficult at first especially in your second month! Here are some of the top tips to help you build your business and take it to the next level!

Tips:

1. Be a product of the product: Use Shakeology and workout everyday! You need to know what each workout is and how your customers are going to be feeling as they go through their own fitness journey! When others see your struggles and how you committed to change they can relate with you and they may have those same struggles you had. This will show that if you can do it your customers can have success too!

2. BLOG, BLOG,BLOG: Blogging can help you find a greater audience and through your writing they can find connections with you on a level which you relate and help you to start to build more relationships! There are many free "blogging boot camps" I would recommend starting with this one A Real Change!

3. Personal Development!: You want to begin to read on how small behaviors that can be done daily will automatically change your business and take it in the direction you are working hard for! Read from other successful people! Get their inside knowledge on how you can take you business to six figures! Dani Johnson offers a 30 day business training to help you get started on the right foot! I also recommend reading the Slight Edge! When I first joined with the Bombshell Dynasty this was the FIRST personal development book recommended! The next was the Compound Effect!

4. Beachbody Back Office: Use the tools in the Back Office such as the New Coach Training Academy, all of the Team Calls are back there as well! Begin listening to these they are a GOLD MINE! You can start with the Coach Training Academy! Log into your back office and go to News & Training, then click on the Coach Training Academy! Watch the first 4-5 videos on Business Essentials. After watch the Game Plan Core Activities!

5. Commit to be here from a year from now!: Run this company as if you paid 100,000 dollars to buy into this "franchise" and you should look at this as a million dollar opportunity! Building relationships may take time so don't feel discouraged when you see other coaches doing well. Don't say "Why isn't that me" think "Why not me!"

August 26th Bombshell Challenge

Today is the first day of preseason of our Bombshell Dynasty Challenge! These challenges are a great a way to kick off your new lifestyle because in these challenge groups you will be getting my meal plans, my tips, my recipes, and the accountability that most of us need! In this challenge group I personally will be doing the P90X workouts and following the P90X nutrition plan! My two teammates I know are going to do amazing! One of the is a Nursing student and she will be doing Body Beast!!! Woohooo girls lift too! My other teammate is a Mommy to an adorable baby boy and she will be doing P90X, we all will be replacing one meal a day with Shakeology! I know these next 60 days are going to be exciting and I cant wait till our after pictures! I'm so happy to bring two more people into our Bombshell Dynasty Family!

TROPICAL Shakeology!

So I found this in he of my Bombshell Dynasty Coaches groups! I thought I would share with you especially because we're using the new vanilla Shakeology here!

  Recipe:
-1 scoop of Vanilla Shake O
-Half a banana
- 3 large strawberries diced
- 1/4 of a nectarine diced
- fresh orange zest
- 1/3 cup of 100% orange Juice
- a splash of unsweetened vanilla Almond Milk
- ice cubes

Blend and ENJOY!!!!

Copycat Subway Sweet Onion Sauce!!!

Whenever I have to have fast food, like spur of the moment I don't feel like cooking situation, Subway is my go to!!! I am a busy preschool teacher, wife, and mother and knowing that I can get an entree that fits into my P90X phase 1 or 2 macros is the best!!!

I always order the Double Chicken Subway Salad! I normally do spinach and shredded lettuce, red onion, green pepper, tomatoes, and cucumbers! I also add the super flavorful Sweet Onion Sauce!!! UGH so good!!!

My Subway salad!

So now I've been on a mission to find a recipe that is a copycat of the FAT FREE Subway sweet onion sauce! Here is the best one that I could find! I made some substitutions like stevia instead of splenda!

ENJOY!

1/2 cup cold water
2 tablespoons Stevia

1 teaspoon cornstarch
1 tablespoon vidalia onion (finely minced)
1 tablespoon cooking sherry
2 teaspoons white distilled vinegar
1 teaspoon red wine vinegar
1 teaspoon brown sugar
1 teaspoon Worcestershire sauce
1 teaspoon dry buttermilk (Bisquick will work just fine!)
1/4 teaspoon lemon juice
1/4 teaspoon salt
1/8 teaspoon poppy seed
1 pinch ground black pepper

Directions:

1
Combine all ingredients in a microwave safe bowl.
2
Whisk until smooth.
3
Microwave on high for a minute and a half, stirring every thirty seconds.
4
Makes about 2/3 cup.

Makes 4 servings for 25 calories per serving!!! 0 grams of fat!

Bombshell Meal Timing

Meal timing is everything! As Americans we are raised with breakfast, lunch, and dinner. That's it no snacks, just 3 larger meals a day, between these three meals we experience a large insulin rushes or highs and the opposite large crashes or insulin crashes that leave our bodies feeling ready to eat everything in the house!

 

 By eating 5 to 6 small meals per day, you will increase your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat. In fact, frequent eating will actually allow you to eat up to 50% more calories without storing an ounce of it as fat.

Eating 5 meals a day will boost your metabolism, helping you to burn more calories all day long.

In fact, by eating super-clean, high protein foods at each of your 5 meals, you will find that your metabolism goes into overdrive, becoming extremely efficient at burning off calories.

Frequent eating revs up your metabolism due to the thermic effect of food. This is because the breakdown and absorption of food itself requires a substantial number of calories.

You will also find it easier to build and maintain muscle.

You will feel 10x better by eating smaller, more frequent meals. Your energy level will soar and your hunger cravings will be destroyed. This is because eating 5(for women) to 6(for men) meals per day helps maintain a balanced blood sugar level, preventing hunger attacks.

Each meal should consist of complex carbs, protein, and fat.

Doing this along with cardio and weight lifting, you will become lean and fit. 

A typical meal timing schedule will look like this:

7am
10am
1pm
4pm
7pm
10pm

Eating these 5-6 meals a day will help you get the results you desire!!!

Bombshell Dynasty Coach

I have officially decided to follow my dreams and become a Beachbody Coach! After doing P90X, Insanity, drinking Shakeology I am a PRODUCT of the product! I took the first step after talking to Lindsay Matway and I am now fully COMMITTED to helping other get into the best shape of their LIVES!!!Can you tell I am excited! So my first week as a Coach has been extremely busy! For my first task was to find 3 challengers and have them commit to 60 days! Well I did that in my FIRST WEEK!!! Now our challenge is starting August 19-24 and I cannot wait to be on this journey with my friends!