Post Pregnancy Blues?

Just had a baby? Don't know how or where to start when it comes to getting your pre-preganancy body back? Well, your not alone! 

Most women I know want their "old body" back as soon as possible after their new baby arrives. However, I hate to break it to you, your body will never be the same as it "used" to be...

In no way am I wanting to discourage you from your goals, I just want you to be realistic. Your body just made a human being and now your body structure has changed. now you need to REPAIR and STRENGTHEN your muscle structure!

As a mom of 3, take my word for it, a stronger pelvic floor will help reduce your risk of incontinence, improve your sexual health, and boost your core strength and stability, it will also give you a flatter tummy!

Here is four exercises that you can do to achieve a stronger pelvic floor!

1. BRIDGE

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing!). Lower your hips back down and release your pelvic floor. Do 10 reps.

2. DEAD BUG CRUNCH 

Lie on your back as shown. Extend your arms straight up toward the ceiling. Inhale, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg. Do 10 reps on each side.

3. WALL SIT

Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds. That's one rep. Do 10.

4. JUMPING JACKS

Start with your legs together. Engage your pelvic floor as you jump your legs apart and bring your arms overhead. Release your pelvic floor as you hop your legs back together. Repeat for 30 to 60 seconds.

Already blew it?

Have you already blew your New Years Resolution to lose weight, workout, or to just be healthier?

Well, I have good news for you! Our next FB fitness accountability group starts Monday!

If you would like more information on how you can get started with a program & join our group, 

click HERE so I can help you find your perfect match in programs and nutrition!

Join us for tons of support, meal plans, clean eating recipes, & workout accountability. The best part is, you do all this from the comfort of your own home!

Join us today!

SPRING IS HERE!!!!

SPRING HAS FINALLY SPRUNG AT THE PHILLIPS HOUSE!

TO MY SURPRISE...

I went to get my kid's organic veggie garden ready for this growing season, I was shocked to see asparagus ready for cutting!

As a health and fitness coach one of the biggest fears that clients who are new to clean eating is the cost of fresh produce. This is a very understandable fear considering the cost of organic veggies and fruit are on the rise and is generally always one of the most expensive items on your grocery list. 

With that being said, I first always ask them if they could grow a small veggie garden, and if not we try to find the best deals from our local supermarkets. My kid's organic veggie garden is a small raised bed that they tend to themselves as my husband and I tend to the BIG family garden! These beds are very inexpensive to make and as you can see they pay off immensely.

Also a very cost effective way to get the fresh produce you need to "stay clean" and support your local produce growers is to check out you local farmers market. They provide several different types of fruits and veggies that are harvested fresh from our local farmers!  

FOR MORE INFORMATION ON CLEAN EATING PLEASE CLICK HERE.

Kayla C. Phillips

Independent Beachbody Coach

www.kpweightloss.com

(877) 761-3852

FIND ME ON FACEBOOK AT KP FITNESS!

STRAWBERRY, MINT, LEMON WATER

SO AS YOU ALL KNOW BY NOW I'M A PINTEREST JUNKY...

With that being said I stumbled onto this "detox water recipe" and tweaked it a little to suit my tastes and decided to share it with y'all!

This recipe is simple and super tasty! 

Makes 2 Liters

• 1 lemon, thinly sliced
• 15 strawberries quartered
• 5 mint leaves
• 2 cups of ice
• Water

In a large pitcher, add the lemon and strawberries. Over the pitcher squeeze and slightly twist the mint, do not tear apart you only want to gently release the oils, add the mint leaves to the fruit. Top with ice and water. Let the pitcher sit in the fridge for 1 hour before serving.

When the water is down to 1/4 full in the pitcher, refill with water and place back in the fridge. You can do this several times. Store Strawberry, Mint, and Lemon Water in the fridge up to 24 hours.

If you are interested in learning more about EATING CLEAN or becoming a challenger in my next FB CHALLENGE GROUP please just click the links and fill out the application. Thanks and GOD BLESS! 

                                                                 Kayla C. Phillips

                                                      Independent Beachbody Coach

                                                           www.kpweightloss.com

                                                          kayla@kpweightloss.com

                                                                  (877) 761-3852

HOMESTYLE HUMMUS!

THIS RECIPE IS SO EASY!

This hummus is just so simple, so easy, and so satisfying. I literally can’t stop eating it. Serve with pita bread or chips, veggies, as a sandwich spread, as a sub for deviled eggs or enjoy it straight from the bowl.

My kids love this stuff!!!

EASY HUMMUS

PREP:

5 mins

TOTAL:

5 mins

Creamy, smooth hummus that requires just 8-ingredients, one bowl and 5 minutes to make!

Serves: 5

INGREDIENTS:

• 2 15-ounce cans chickpeas (garbanzo beans), rinsed
• 2 tablespoon of minced garlic (leave it out if you dislike garlic, also smoked garlic is good too) 
• 3 tablespoon Safflower oil (you can also use olive oil)
• 2 tablespoon fresh lemon juice
• 1 teaspoon onion salt
• 1/2 cup water
• 1/2 teaspoon black pepper 
• 2 tablespoon of Cajun seasoning
• 
  

INSTRUCTIONS:

1. Add chickpeas, garlic, safflower oil, lemon juice, Cajun, water, and onion salt to a food processor. Blend until smooth and creamy (if needed, add more water one tablespoon at a time and continue blending until it reaches your desired consistency).
2. Transfer to a bowl. 

NOTES:

For a smoother and creamier texture, remove the skins from the chickpeas by gently pinching them prior to step 1.

NUTRITION INFORMATION:

Serving size: 1/4 cup hummus | Calories: 113 | Fat: 5g | Carbs: 13g | Sodium: 328mg | Fiber: 4g | Protein: 4g

Below is the exact brand of ingredients that I use in my recipe!

If you are interested in learning more about EATING CLEAN or becoming a challenger in my next FB CHALLENGE GROUP please just click the links and fill out the application. Thanks and GOD BLESS! 

                                                                 Kayla C. Phillips

                                                      Independent Beachbody Coach

                                                           www.kpweightloss.com

                                                          kayla@kpweightloss.com

                                                                  (877) 761-3852

What's this crazy coaching thing that we do? 

     Everyone is always asking me about Beachbody coaching soooo... Here's your chance to find out! We will be adding 3 new coaches to be on our team and we want YOU! 

     This 'coaching thing' is the SAME thing that has helped me!
     

     We are VERY excited to share with you THIS week {{via private info group}} what coaching is all about and how joining our team could be one of the best decisions you'll ever make.

     We are co- hosting a FREE info group via Facebook that will give you all the details on being a Beachbody Coach. No cost, no nothing. JUST INFO. Pretty cool.

     You can ask all the questions you want, or hang back and take in the info that's shared. Totally up to you. We’ll be there to help you with concerns and address any questions you have. All for free. Yup. 

     So if you've been watching and wondering, here's how you can find out what us crazy BEACHBODY coaches do!     Message me with any questions. 

                                                                 Kayla C. Phillips

                                                      Independent Beachbody Coach

                                                           www.kpweightloss.com

                                                          kayla@kpweightloss.com

                                                                  (877) 761-3852

If you are interested in this wonderful coaching opportunity please click here and fill out the application and I will ad you to our private FB info group!

21 DAY FIX EXTREME

I'm so excited about this group! The 21 Day Fix Extreme just released earlier this week and we want 10 men and women who want EXTREME WEIGHT LOSS RESULTS to join us! Let me know if you are interested and I will get you ready to start the best journey of your life!!!

Click Here for a glimpse of what the program is like and what it has to offer you!

MY NEW FAVORITE DRINK!

OK SO IT'S COLD OUTSIDE, THE WIND IS BLOWING SO HARD IT SOUNDS LIKE A FREIGHT TRAIN IS MOWING DOWN MY HOUSE AND WE ARE EXPECTING SNOW! 

WITH THAT BEING SAID, YOU WOULD THINK I WOULD WANT SOMETHING WARM AND SOOTHING...WELL THE WATER FREAK IN ME SAYS NO, THEREFORE I HAVE LOOKED AND LOOKED FOR A NEW WATER RECIPE THAT WOULD GIVE ME A YUMMY CHANGE OF PACE ALL DAY! 

THIS IS WHAT I FOUND! COOLING PEACH AND MINT INFUSED WATER! OH MY, THIS IS MY NEW FAVORITE DRINK!

Makes 1 pitcher of Cooling Peach and Mint Infused Water, refill up to 8 times.

Ingredients:

• 1 long sprig of Mint, or a handful of leaves you can tie together with kitchen twine
• 10 frozen Peach Slices, plus more to garnish (optional)
• Water and Ice

Get started:

Drop peaches in your pitcher, then the mint, top with ice and water and place in fridge for 4 hours or overnight. Serve in a wine glass*, garnish with a frozen peach slice (also acts as a ice cube) you can refill the pitcher up to 8 times, or until the flavor dissipates. I found that leaving the mint leaves on the sprig was easier and I got less debris in my drink that way too.

I BREATH

Have you ever been in love? 

     Previous to being with Doug, I had a baby with another man. Needless to say that relationship was never Gods plan for me. How do I know this? Well because shortly after my little princess chunky butt came into this world, so did Doug. I knew God had sent him. The pain and shame of being an unwed teenage mom that barely made enough $ to eat one meal a day, while working 2jobs and relocating back home was almost too much to bare at times. Her precious face, missing my family and Gods good grace pulled me home. 

     Flash Forward exactly 2days after unloading my car at my papaws doorstep and apologizing for all the heartbreak I put them through, I took my little brother to Walmart to get him a video game for our "we have missed each other so much, for so long, we are just gonna chill together" family weekend. 

    I walked through the doors and there he was. Doug looked nothing like he had in high school, the only thing that was the same, was the smile he had when he stopped pushing his buggy and came over to me. The same smile he had always gave me, and then I was scooped up into a hug that had been along time over due. I hadn't seen him in yrs. At that moment my fear was gone, shame gone, pain from failing in life...gone! 

     I knew it was God working when he picked Alex up and told her that she had a great mommy. It was what my heart needed to hear, it was a message from God, God knew I was struggling, he knew I questioned every single move I made, he knew I was trying with all my might to be a REAL parent to this little blessing. 

     

     Flash forward again... 12 yrs later...this man you see laying here is my precious husband, my rock, the best father in the world, and my personal hand picked gift from God. 

I am forever greatful for God's timing and his patience with me, my salvation, and my 3 Beautiful kids this man has helped me bring into this world and raise!

A FEW SIMPLE WAYS TO START EATING "CLEAN"!

1-Drink half your weight in water ounces each day! For example, I weight 130lbs and I drink a minimum of 65oz. If your not a fan of plain water, add fruit! My fav is cucumbers and lemon!

2-Get ride of fake foods! Rule of thumb here is... If its made in a plant DONT eat it and if it comes from a plant EAT IT! A way to start gradually is replace your refined breads and pasta thats made with white flour with ones made from whole grains.

3-Trick your tastebuds! when your used to using salt, & other additives for your food, it can be hard to adjust to the new subtle flavors of whole foods. So mix the Old with the New. For instance, from brown rice to white rice, mix the two and gradually decrease to amount of whit rice each time you make it until your eating only brown rice:)

4-More fruits and veggies! Add a piece of fruit with breakfast and lunch and add a portion of veggies to lunch and dinner!

5-MEAT and Protein! Start out by simply buying lean meat that was grass fed. Eggs need to be free range or pasture raised.

6-Organic fruits and veggies! 

7-Shopping! Most of the whole natural foods are found on the outside aisles of the store.

8-Lables are bad! Avoid hydrogenated oils, artificial flavors & colors, preservatives, high amounts of fat, sodium and added sugar. 

***IF IT HAS A LABEL-BAD***

***NO LABEL- GOOD***

*Last but not least- COOK AT HOME SO YOU KNOW EXACTLY WHAT YOU ARE PUTTING IN YOUR BODY!

Click HERE if you would like more information on clean eating and fitness motivation!

TACO SOUP

***Ingredients***

1 lb extra lean ground turkey, grass-fed beef, or ground chicken breast

1 onion, chopped

1 pkg ranch dressing mix 

1 pkg taco seasoning mix 

1 can (16 oz) pinto beans, drained

1 can (16 oz) kidney beans, drained

1 can (16 oz) whole kernel corn

1 can (8 oz) rotel-style tomatoes

1 can (8 oz) diced tomatoes

***Directions***

1. Brown meat & onions, drain

2. Mix ranch & taco seasonings into meat

3. Add the rest of the ingredients into mixture (you may also need to add a little bit of water)

4. Simmer for at least 1 hour (we let ours simmer in the crock pot but you could also cook in a large pan)

*** We usually double this recipe so we have leftovers for lunch during the week***

QUINOA AND ROASTED VEGGIE SALAD

Ever tried quinoa? (pronounced: KEEN-waaaah)

If not, you’re missing out. This highly nutritious side dish provides a complete source of protein, and is loaded with

magnesium as well as all 9 essential amino acids.

***Salad recipe***

• Prepare 1⁄4 cup of quinoa according to package directions. (This is about 1 cup of cooked quinoa).

• Roast whatever vegetables you have on hand. Typical choices are broccoli, cauliflower, zucchini, onions, carrots, and asparagus. Just chop them into similar-sized pieces, drizzle with olive oil and a little salt, spread in a single layer on a cookie sheet, and roast in a 400-degree oven for 20 to 30 minutes, stirring once or twice.

• Chop a handful of flat-leaf parsley (about 1⁄4 cup).

• Drizzle with dressing: Whisk 2 tablespoons of olive oil with 2 tablespoons of lemon juice.

OH SO YUMMY CHICKEN BAKE

This is one of my favorite finds on pinterest!

***Ingredients***

-Skinless chicken breasts chopped into 2 inch cubes

-1/2 cup chicken broth

-1 lb red potatoes chopped into 2 inch cubes

-1/2 bunch asparagus, trimmed and cut into 1 inch pieces.

-Red and yellow peppers sliced into 1 inch pieces.

-1 onion sliced

-1/3 cup fresh basil

-4 garlic cloves sliced thin

-1.5 tbsp olive oil

-1 tsp fresh chopped rosemary

-Ground pepper to taste

***Directions***

Preheat oven to 400 degrees and add chicken, potatoes, veggies, basil, garlic, chicken broth and olive oil. Sprinkle with rosemary add pepper if desired. Bake for approximately 45 minutes, turning occasionally, until tender! ENJOY!

***Clean Eating Roasted Shrimp and Green Beans***

YIELD: 4 SERVINGS PREP TIME: 10 MINUTES COOK TIME: 10 MINUTES TOTAL TIME: 20 MINUTES

***Ingredients***

For the beans:

1 lb. green beans trimmed and cut into bite-sized pieces

1 tbsp extra virgin olive oil

1/2 tsp ground coriander

1/2 tsp ground cumin

1/4 tsp kosher salt

1/2 tsp fresh ground black pepper

1/8 tsp Cayenne pepper

For the shrimp:

1 lb. medium-large raw shrimp (thawed if frozen), peeled

1 tbsp olive oil (plus a little extra to brush on roasting pan)

zest from one lemon (save the lemon and cut into fourths)

1/4 tsp. kosher salt

1/2 tsp. fresh ground black pepper

***Directions***

Preheat oven to 425.

Once the shrimp has been peeled and cleaned, rinse it under cold water. Be sure to pat the shrimp really dry (if the shrimp is not dry it will steam rather than roast!).

Place the trimmed and cut beans in a bowl and toss with extra virgin olive oil, ground coriander, ground cumin, salt, freshly ground black pepper, and Cayenne pepper.

Place shrimp in another bowl with the extra virgin olive oil, lemon zest, salt, and fresh ground black pepper.

Brush roasting pan with olive oil or use a non-stick spray, then arrange beans on pan in a single layer (as much as possible). Roast beans 10 minutes. After 10 minutes, toss the beans and arrange shrimp on top and roast 8-10 minutes more or until shrimp are just done.

Squeeze the four lemon quarters over the shrimp and beans and serve immediately.

Makes 2-4 servings.

TACO LETTUCE WRAP

***INGREDIENTS YOU NEED***

1 Pound Lean Ground Beef
1 Package Taco Seasoning
3/4 Cup Water
Shredded Cheese
Tomato’s
Sour Cream
Salsa
Lettuce

***INSTRUCTIONS***

Step 1 – In a pan, brown the ground beef until browned

Step 2 – Add the Taco Seasoning and water to the ground beef and simmer for five minutes

Step 3 – Using the Lettuce like a boat to make a wrap add a half cup of taco meat and then add your choice of fixings like tomato’s, cheese, sour cream, etc. Enjoy!

These are so easy to make, you could even make the taco meat and keep it warm in the slow cooker until you’re ready for supper.

3-DAY REFRESH POST RESULTS!

My Love-Hate Fix It All!

I'm a little late posting but I wanted to give y'all an update on how it went! As you can imagine it's not easy to do this program but it is well worth the time an effort that you have to put into it! 

Now... The Nitty Gritty

I lost 3lbs and I lost 3inches overall and my pants fit great! Also you can see that I really chiseled out a lot. I have also been doing P90 and was currently doing the "A" portion of the program at the same time I was doing the 3-Day Refresh!  I'm extremely impressed with my results and will do another round after the holidays. I would recommend this program to anyone who has maybe fell off the "clean eating" wagon or just overindulged  during the holidays to get a fresh jump start to getting back on track!

If you would like more information on the 3-Day Refresh just click HERE!

THE PHILLIPS FAMILY

IT'S BEEN A LONG TIME SINCE I TRIED MY HAND AT BLOGGING BUT I'M BACK!

HERE'S THE UPDATED VERSION OF OUR FAMILY PICS, AMBER IS OUR BABY COUSIN WHO IS CURRENTLY WITHOUT HER PARENTS SO SHE STAYS WITH US MOST OF THE TIME AND THE BABY IS DANNY RAY (OUR MIRACLE BABY)! 

A FEW YEARS AGO WE TOOK OVER THE FAMILY BUSINESS FROM MY FATHER-IN-LAW AND ARE "MOVING MOUNTAINS" WITH IT. I CANT REALLY EXPRESS HOW BLESSED WE ARE. WE HAVE NEVER "NEEDED" FOR ANYTHING BUT NOW WE HAVE MADE IT OUR GOAL TO PAY IT FORWARD ALL WE CAN. 

I RECENTLY ADDED A NEW CAREER TO MY RESUME', IN ADDITION TO WIFE, MOM, BUTLER, SECRETARY, BILL COLLECTOR, AND PERSONAL ASSISTANT! I AM NOW A PROUD HEALTH & FITNESS COACH FOR BEACHBODY!

SO THIS PAGE I'M DEDICATING TO MY LIFE AND SIMPLE LIFE HACKS THAT I FIND. ALONG WITH HEALTH TIPS, RECIPES, AND TIPS TO MAKE YOUR HEALTHY LIFESTYLE A LITTLE EASIER!

IF YOU WOULD LIKE MORE INFORMATION ABOUT ONLINE HEALTH AND FITNESS COACHING PLEASE CLICK HERE!

   www.beachbodycoach.com/kaylacphillips