Search for My Missing Kitty….

**** PLEASE READ TO THE END! ****

This is NOT my kitten, Piper.

Panther

This is Panther, and she was given to me by a sweet young woman who thought she might be mine. Jake and I drove to Tennessee to pick her up last night because the woman that found her couldn’t bring her inside, and the temperatures are frigid. ‚ĚĄ We were all worried.

Panther looks exactly like Piper and even has the same personality. The only difference are the white patches on her belly. (They’re both Russian Blues and exactly the same age.) ūüíô This morning I took her to my vet, and it took about 10 seconds to get the owner’s information because she was MICROCHIPPED. ūüéČ

Keep reading–> ūüėĀ

1) Microchip your pets.

2) If you see a cat or dog loose outside (especially in this weather), don’t assume it will find its way home. Take it to a vet or shelter and have them at least scan for a microchip.

3) There are a ton of Facebook groups for lost/found pets. If you find a pet, DO NOT just keep it without attempting to find the owner.

The woman that found Panther had been feeding her and watching her outside for a WEEK before she found us through our search for Piper. It would have taken her 10 minutes to find out who she belonged to. ūüėĚ

Panther gets to go home ūüŹ† because she was chipped, and I took the time to check.

THIS is my Piper!

IMG_4489

SO— if you know ANYONE in Madison, AL, PLEASE have them be on the lookout for my baby girl, Piper! My whole world is a lot sadder without her. ūüĆé

Offering a REWARD!

‪#‎bringPiperhome‬

3 Day Refresh Tips!

One of my favorite Beachbody products is the 3 Day Refresh! At least every other month, I spend 3 days with this program to REFRESH myself. I’ve learned I can do ANYTHING for 3 days when in the end I’ll feel lighter and like a million bucks! Usually, I end the 3 days 3-7lbs lighter! Bonus! I sleep better, feel more clear headed and have more energy, too.

3DayRefresh2

Because I’ve done it so many times, I get asked all the time, “I’m so nervous! Do you have any tips?” — YES, yes I do! So, here are my top 5 tips for succeeding during the 3 Day Refresh!

  1. PLAN! Get out the book and decide what you’ll be using as your fruit, veggie and healthy fat options. BUT keep it SIMPLE! I typically eat the same things for 3 days.
  2. PREP! Pre-cut all your veggies for snacks and dinner and pre-portion all your meals. Pack your lunch box for work the night before and save time by pre-filling shaker bottles with water.
  3. Fiber Sweep! Add lemon juice, COLD water, shake and drink IMMEDIATELY! (If it sits, it gets thick and gross!)
  4. Tea! Drinking green tea when it’s in the schedule will keep you from getting hungry.
  5. Shakes! Add vanilla extract to your morning Shakeology and all the Vanilla Fresh shakes! Trust me! ūüėČ

3DayRefresh1

If you’d like to lose 2-8 pounds the HEALTHY way in just 3 days, I’d love to help you! Click here to set up your free profile so I can get you more information!

Challenge Commitment

Joining a Fitness Challenge¬†Group is the BEST way to keep yourself accountable and achieve¬†success¬†with your workout¬†program. A Challenge Group is run online as¬†a small, private¬†group on¬†Facebook and is made up¬†of other people, just like you, who are trying to accomplish a fitness goal. Any goal is achievable ‚Äď whether¬†it‚Äôs to lose significant weight, shed 10-15 pounds, simply¬†tone up those jiggly¬†upper arms, or turn into the Incredible Hulk!

And here’s the best part…  You get ME as your coach… absolutely FREE!!! Every day of the challenge I will be right there with you checking in, keeping you motivated, giving you nutrition and workout tips, guiding you through struggles, celebrating your successes, and answering any questions. I’ll be your Jillian Michaels!!! But a nicer, tamer version for sure!

I run a variety of fitness Challenge Groups, lasting from 28-90 days, that focus on workouts that are 30 minutes or less. I start a new group at least once a month. If you are interested in signing up for one of my upcoming groups, click here to fill out an application, and I will get in touch with you. If you follow my instructions and stay committed, I guarantee SUCCESS!!!

A Challenge Group is a two-way street. I work hard to motivate you, and, in turn, you do the workouts and fuel your body with proper nutrition and Shakeology. To be in one of my Challenge Groups, your commitment is KEY so I’ve put together a list of the following 10 Challenge Commitments that help ensure your success as a challenger and my success as a coach:

YOUR 10 CHALLENGE COMMITMENTS

I WILL FOLLOW THE PROGRAM ­­

I will do the entire program as suggested, including workouts, before/after AND weekly photos and measurements, and nutrition based on the program guide or the Healthy Eating Guide.

I WILL DRINK SHAKEOLOGY ONCE A DAY DURING THE CHALLENGE ­­

Drinking Shakeology is a much­ needed investment into my health and I am committed to doing this for the entire program length.

I WILL POSITIVELY ENGAGE WITH THE SMALL GROUP ­­

I will be a positive force for the group. I know I hold a valuable spot on this team, and I will do my part to help, to encourage, to challenge, and to praise my fellow challengers in our private Facebook group and one­-on­-one via personal emails & messages.

I WILL NOT OVERTRAIN ­­

For the length of the program, I will focus all of my exercise efforts on this program and not overtrain my body by adding additional workouts.

I WILL SHARE MY ACTIVITY ­­

I will report daily to the Challenge group private Facebook page upon completion of my workout, and I will share my meal plan per group guidelines.

I WILL SHARE MY PHYSICAL RESULTS ­­

I will share my results with this small group and others who may ask me. The more I share, the more I give inspiration and gather support.

I WILL SHARE MY EMOTIONAL AND SOCIAL RESULTS ­­

As I¬†experience ‚Äúlife changes‚ÄĚ on more than just a physical level, I will share them with others. (It‚Äôs important that you share your emotional and social results within this small group. Chances are, others in the group are¬†facing or have faced the same things.)

I WILL SUBMIT MY BEFORE/AFTER PICTURES TO TEAM BEACHBODY

I want my free t-shirt and the opportunity to win one of the daily, monthly, quarterly, or annual cash prizes awarded to Beachbody challengers. It’d be great to win money as a result of my hard work.

I WILL FINISH ­

I am making a commitment to do my daily workouts as scheduled and complete my program. It is my duty to myself and others to FINISH this! I WILL NOT STOP SHORT!! AND I WILL NOT ALLOW OTHERS IN MY GROUP TO STOP SHORT!!

I WILL PAY IT FORWARD ­­

The change begins with me, and along the path there may be others who ask, who need, or who want to know about what I am doing. I am committed to paying it forward as the opportunity arises. I can pay it forward by referring them to the challenge organizer.

 

Signature ____________________________________________________________

30 Day Plank Challenge

Strengthening your core is one of the best things you can do for your overall health. A strong core means better posture, stronger and more defined abs just for starts.

Join me as I work on my core by committing to a 30 day plank challenge!

Here’s the schedule. Join us for some accountability here:¬†https://www.facebook.com/events/995212747192033/

30DayPlankChallenge

Clean Beef & Broccoli Stir-Fry

BEEF AND BROCCOLI STIR-FRY

(Makes 4 servings, 1 cup each)

Total Time: 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.

The fresh ginger gives this beef and broccoli stir-fry a distinct and delicious flavor.

  • 1/4 cup low-sodium organic tamari soy sauce
  • 6 tablespoons water, divided use
  • 2 tablespoons tapioca starch, divided use
  • 1 tablespoon raw honey
  • 1 pound top sirloin beef, fat trimmed, sliced into 1/2-inch-thick pieces
  • 1 teaspoon coconut oil (or safflower oil)
  • 4 cups broccoli florets
  • 2 cloves garlic, chopped
  • 1 teaspoon grated fresh ginger root

1. Combine soy sauce, 4 tablespoons water, 1 tablespoon tapioca starch and honey in small bowl; mix well; set aside.

2. Combine remaining 1 tablespoon tapioca starch and 2 tablespoons water in large bowl; mix well. Add beef; toss to coat.

3. Heat oil in large skillet over medium-high heat. Add beef and cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink; remove beef, place in clean bowl, and keep warm.

4. Add broccoli, garlic, and ginger to pan; cook for 2 to 3 minutes, stirring frequently. Transfer broccoli mixture to beef bowl.

5. Add soy sauce mixture to skillet and cook over medium-high heat, stirring constantly, for 30 seconds, or until thickened. Return beef and broccoli mixture to skillet and stir to coat.

Katherine's Stir Fry

1/2 STARCH 1 VEGETABLE 5 PROTEIN

Nutrition Information (per serving):
Calories: 292 / Fat: 14 g / Saturated Fat: 6 g
Cholesterol: 82 mg / Sodium: 778 mg
Carbohydrate: 12 g / Fiber: 0 g / Sugar: 5 g
Protein: 27 g

((Stir-fry can also be made with chicken and using a variety of different vegetables, including snow peas, carrots, bell peppers, asparagus, water chestnuts, Chinese broccoli, zucchini, and mushrooms.))

Healthy & Clean Vegetable Stew

Nothing makes me happier in the Fall than a good, warm vegetable stew. This recipe is a staple in our house… totally clean, yummy and easy! There are so many ways to change this up, but this is a great base! Vegan? Leave out the meat!

Chicken and Vegetable Stew... so yummy!
Chicken and Vegetable Stew… so yummy!

Ingredients:

1 tablespoon vegetable oil

1 onion, medium dice

1 organic carrot, medium dice (I often use 2)

2 garlic cloves, minced (I often use 4)

salt and pepper to taste

1 bell pepper, medium dice (I prefer red, yellow or orange!)

1 zucchini, medium dice

3 tsp ground cumin

2 TB and 2 tsp chili powder

2 15oz cans of black beans, drained and rinsed

1 1/2 cups water

1 28oz can chopped tomatoes

Lean meat of your choice. I use a whole rotisserie chicken, ground lean beef or ground turkey

How To:

Heat the oil in a dutch oven or heavy bottomed pot

Add the onions, carrot, garlic, salt, and pepper.

Cook until vegetables have softened (about 5min)

Add the bell pepper, zucchini, cumin, and chili powder.

Cook until carrots are tender (about 10 min)

Add the beans, water, and tomatoes in their juices.

Add cooked lean meat.

Bring to a boil, reduce to low and simmer for 15-20 minutes

Season with additional salt and pepper to taste.

Healthy Stew

(The base of this recipe was created by my dear friend and chef Seth Buckles. The beauty of this recipe is it can be anything you want it to be.)