Celebrating a few of my AWESOME client RESULTS!
I hope you haven’t forgotten about this weeks challenge. As a reminder this week, I wanted you to set aside about 5 minutes and write a card, note, or a letter to someone with the purpose of encouraging them and making them feel special.
I chose my awesome wife Beth if you remember. But I am really lucky, I have lots of clients who deserve to be reminded how awesome they are! They are just killing it in the studio and with their nutritional strategies and I generally don’t like to brag about how hard they work but they desire it and today I can’t help myself.
- Shanessa has lost over 10 lbs in two weeks since starting working out and logging her food!
- Sharon has lost 10 lbs since she started training and log her food and has gotten A LOT stronger and has more energy!
- Will has lost 2 lbs sense he started logging his food 5 days ago!
- Katie started logging her food two weeks ago and has lost 8 lbs and 9.26 lbs of fat (yep she added some muscle which is SUPER)!
- Lauren has improved her body fat percentage from 29% to 24.5% training hard and logging her food (female fitness models are generally around 17% – 20%…killing it)!
- Kaitlyn has lost over 33 lbs since starting and tracking her food ;-)!
- Jana has almost lost over 100 lbs and 44 lbs since she started training and tracking her food!
The list could go on…;-)
The point is, I want you to find someone and make there day but letting them know they are awesome just like each and everyone of my clients, listed and not listed!
With that said, when I went to the store to get Beth’s card I had a hard time finding one I liked it. I thought it would be a 3 minute stop…20 minutes later I found one I liked. After that experience I discovered www.Hallmark.com and I recommend you search “Life is good.” Their online selection is WAY better than the store I went to. So you can save some time and order direct ;-)!
Now go and be awesome, by letting someone else know they are awesome!
KELLEN LAKE – Even I can be thoughtful…at times ;-).
PS – Don’t wait, act www.hallmark.com
PSS – This Weeks Meal Plan Below
Just Tell Me What To Eat…Give me a Meal Plan.
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
All meals serve 1 unless otherwise indicated
Day 1
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Make the recipes according to the instructions
Day 2
Breakfast
Ingredients
Smoked Salmon Scrambled Eggs (see recipe)
Directions
Make the recipe according to the instructions
Lunch
Ingredients
3 Grilled shrimp and veggies on a stick (see recipe)
Avocado Salsa (see recipe)
Directions
Make the recipes according to the instructions
Dinner
Ingredients
Sausage and Artichokes (see recipe)
Real Healthy Zucchini Cakes (see recipe)
Directions
Make the recipes according to the instructions
Day 3
Breakfast
Ingredients
Creamy Chocolate Shake (see recipe)
Directions
Make according to recipe
Lunch
Ingredients
4 ounces of grilled chicken, baked with garlic
8 asparagus spears
Olive Tapanede (see recipe)
Directions
Have the cooked chicken with the asparagus on the side, topped with the Olive Tapanede.
Dinner
Ingredients
Halibut with Dijon and Almonds (see recipe)
Kale chips (see recipe)
Directions
Prepare the recipes according to the instructions
Day 4
Breakfast
Ingredients
Tex-Mex Egg Scramble
1 cup of mixed berries
Directions
Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.
Lunch
Ingredients
Real Healthy Egg Salad
2 cups of Spinach
1 cup of raw pepper, sliced
Directions
Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side.
Dinner
Ingredients
Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Follow the recipe instructions
Day 5
Breakfast
Ingredients
Coconut Flour Pancakes
1 tbsp nut butter, raw
1 small grapefruit
Directions
Make the Coconut Flour Pancakes according to the recipe and top with raw nut butter. Have the grapefruit on the side.
Lunch
Real Healthy Egg Salad (see recipe)
3 stalks celery and 1 green pepper to scoop chopped egg
Directions
Prepare the Real Healthy Egg Salad according to the recipe. Use the raw vegetables to scoop the egg.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 6
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Make the recipes according to the instructions
Day 7
Breakfast
Ingredients
Eggs With Avocado and Salsa (see recipe)
1 cup of blueberries
Directions
Prepare the Eggs with Avocado and Salsa according to the recipe. Have with the blueberries on the side.
Lunch
Ingredients
4 ounces of light tuna (less Mercury) packed in water
2 large handfuls of spinach
1 tomato, cut into chunks
2 pieces of bacon, cooked and crumbled
1 tbsp of Apple Cider Vinegar
Directions
In a large bowl mix all ingredients in and top with Apple Cider Vinegar for dressing.
Dinner
4 ounces grass fed beef, cooked and cut into chunks
1 cup of broccoli florets
1 cup of cauliflower florets
1 tbsp of coconut oil
Directions
Lightly steam the broccoli and cauliflower. Drizzle the liquid coconut oil on top. Serve with the cooked beef.
