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!!!!

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!