Keeping your head up and getting back on track during the pandemic

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I may not be where I want to be, but I think that it’s important to remember how far we have come especially in moments that we are feeling discouraged. ⠀

I know that this is a difficult time for everybody and most of us are feeling lost, discouraged, and frankly unmotivated. Most people downplay how critical the mental aspect of fitness and a healthy lifestyle. During these times of uncertainty we are challenged with so many things that can slingshot us into a bad headspace. It’s like a snowball effect, maybe you picked up a few bad things at the store and all the sudden you have reflected back and it’s been weeks since you’ve been active and your whole kitchen is stocked with only junk food. ⠀

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There are things that we are unable to control and I think it’s time to let that go and come to terms with it and focus on what you can control. After reading all the messages I received here is some information if you are feeling lost and discouraged.⠀

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1. PURGE THE JUNK FOOD- next trip to the grocery store have a specific list of foods that you know are going to help you work towards your goals. Don’t deviate and get rid of those foods you have been binging on⠀

2. INCREASE YOUR ACTIVITY – Even if it means going on a walk around the neighborhood and then slowly increasing to home workouts. Each day committed to a specific time and activity and hold yourself accountable.⠀

3. SET GOALS- Specific and measurable goals with a timeline. Make sure you write them down and maybe even post them somewhere where you see them every day. If you need more accountability them share them with your family/friends or post them on social media.

4. LOVE YOURSELF a little bit more – Social media can be a great tool but it also can be something that is extremely toxic when we are constantly scrolling and comparing ourselves to others. The only person you need to be better than is who you were yesterday. But remember progress is never linear. We are human, we have our setbacks but it’s important not to dwell and keep moving forward.⠀

By this time next week you’ll thank yourself if you can start to move yourself towards the right track.

If you are feeling discouraged about “Getting back on track”..

It’s probably about that time where the “new year new me “ has lost its luster. I tried SO hard to stay on track through the Holidays, they are tough on everyone! Then I had to throw in the fact that I was sick for weeks back to back and in the middle of picking up my life and moving to a different city PLUS work was a lot of pressure on me.

My scale has been dead for WEEKS. I literally did not change the batteries in my scale because I was all messed up in my head about gaining weight and didn’t want to see the number. I thought if I got on the scale it was going to be 12lbs heaver, I’m not joking …. I finally got on last weekend and I was barley up 5lbs and was getting upset over NOTHING.

When you’ve been through tough relationships that make you self conscious about your weight, an eating disorder and then throw in the fact you are constantly scrolling on Instagram seeing all these “amazing bodies” your self image can be a mess. There are going to be times where you miss workouts or you mess up on your meals, you are human BUT don’t let it drag out and be the person that gets in your own way. This definitely has become a lifestyle for me and with that you need to see the big picture. Sure there are times that I’m getting ready for a photo shoot or some sort of event and I go a little bit more hard-core but overall I have come to terms that being a thyroid cancer survivor my life has to be lived a little bit differently with my nutrition.

I love how I look and feel when I TAKE CARE OF MY BODY. that’s how I see all the time in the gym & kitchen, me taking care of ME. Are you taking care of YOU?

Seared Scallops and Cauliflower Risotto

I was looking for a relatively clean meal to enjoy on a Sunday evening while my boyfriend and I are both home to enjoy a meal that’s not in a melaprep container. Keith had never tried scallops before but absolutely loved this recipe! Traditionally risotto is made with quite a bit of fat and it would be way more carbs if I didn’t use the cauliflower rice so the substitution fits your macros while still having a savory meal.

If you don’t like scallops you can also substitute shrimp or chicken.

Ingredients:

Seared Scallops

• 1 lb Meats2u Jumbo scallops

• 3 Tbs avocado oil

• Salt and Pepper

Cauliflower Risotto

• 4 cups of riced cauliflower

• 2 tbsp avocado oil

• 3 garlic cloves minced

• 1/4 cup thinly sliced green onions

• 1/4 cup Parmesan cheese grated

• 1/4 tsp

• 1/4 tsp

1 bunch asparagus

Lemon

Instructions:

1. Preheat oven to 375. Cut off ends of asparagus and place of a baking sheet lined with foil. Bake for 9 mine while prepping the rest of meal.

2. Bring a medium skillet to medium heat

3. Add garlic and green onions to the skillet and cook ~3 minutes

4. Add the riced cauliflower to the skillet and continue to cook until the riced cauliflower is almost tender (~3 minutes)

5. Stir until the parmesan cheese is well incorporated. Lower the heat so that the rice does not stick and cook until the cauliflower rice reaches your desired level of tenderness. Turn off the heat.

6. Pat the scallops with a paper towel. Sprinkle salt and pepper on top (about 1/4 tsp of each if you’re not sure about sprinkling)

7. Bring a frying pan to medium heat; Add avocado oil and wait about 30 seconds for it to heat up

8. Add scallops to the pan and cook for 3 minutes per side. Remove from the heat and pan so that they do not continue to cook.

9.Add a large spoon of risotto to a plate. Top with asparagus, scallops, green onions.

Inspired Supps

So one of the most frequently asked what supplements I take and how it works in conjunction with my thyroid medication.

For those of you who do not know me….Hello my name is Kelsey and I am a thyroid cancer survivor! I take armour thyroid to replace the thyroid hormones my body can no longer produce due to the thyroidectomy I had 5+ years ago.

One of the first questions I asked my Endrochronologist post surgery was if I was allowed to take any supplements and if so, how long did how long do I have to wait after I take my thyroid medication to have any. His response was that after I waited the 45 min whatever I wanted to take after that he was okay with. Now, I am not a medical professional and I will advise it’s up to you to work with your doctor if you have any questions. I am just sharing what supplements I take from Inspired and how they have worked for me.

What I take BEFORE THE GYM:

I am a busy thyroid-less girl. I have a full time Business Career in addition to the other companies I am involved with, my workouts, and this thing called life so best believe I NEED a preworkout stack that will give me that boost I need to power through my workouts without that “cracked out” feeling because I already drink coffee throughout the day. I mix 1/2 scoop of the two following powders 30 min before the gym

1. 3MBER

http://www.inspirednutra.com/collections/fat-burner/products/3mb3r-1?rfsn=1990854.1fcc7

This is a Thermogenic.Think of your body as a campfire the hotter the fire the more you burn! Thermogenic fat burners do exactly that. Heat up the core temperature in burn more calories throughout the day.

Why you need it:

• Increased energy
• Boosts metabolism
• Increases focus
• Helps curb your cravings and appetite

2. DVST8

http://www.inspirednutra.com/products/dvst8-worldwide?rfsn=1990854.1fcc7

This is my favorite pre-workouts that I have ever taken.

Why you need it:

• Increases focus
• Massive pumps
• Energy

3. LGND

http://www.inspirednutra.com/collections/pre-workout/products/lgnd?rfsn=1990854.1fcc7

This is an all natural plant-based performance booster that hits just about every single category to up your output in the gym.

Why you need it

• Improve natural testosterone levels
• Increase strength and endurance
• Mental focus
• Increased stamina

During my workout:

BCAAS/AMINOS

http://www.inspirednutra.com/products/bcaa-fermented-vegan-amino-acids?rfsn=1990854.1fcc7

http://www.inspirednutra.com/collections/just-in/products/amino?rfsn=1990854.1fcc7

You don’t want your hard earned gains to go to waste. Amino acids are the building blocks of protein. Three of these leucine, isoleucine, and valine are muscle building power houses. BCAAS help you preserve lean muscle mass, recover quicker, and replenish vital minerals lost during training.

Why you need it:

• Reduce fatigue during your workouts
• Preserve lean muscle mass
• Triggers protein synthesis

These are also great to add to your water for flavor throughout the day if you have a hard time getting your water intake daily!

GREENS

http://www.inspirednutra.com/blogs/news/supercharge-your-immunity?rfsn=1990854.1fcc7

INSPIRED PROMO CODE: KELSEYFIT

Product Review: Beat Kicks

I love my beats headphones because whenever I workout I can’t hear ANYTHING around me. It helps keep my focused and when I first started working out I didn’t feel so anxious being around all the meatheads because I was focused on my music.

For anyone who wears beats or any over the ear headphones to the gym, you know they get pretty sweaty and nasty overtime as the leather starts to crack. I usually spray mine down with some disinfectant after I work out but the leather starts to wear out pretty quickly. After going through my second pair of headphones and I was going on my third I splurged and got the brand new rose gold ones as a black Friday #Treatyouself gift. I decided I needed to make sure I took good care of these! (For those wondering NO, I did not toss the last two headphones my ex stole my first pair which were pretty trashed and I left my second pair at the gym).

These new rose gold ones have white ear cushions so right off the bat I thought with my make up and tanning products and how my headphones were going to get dirty fast! I had my eye on Beatkicks for a while and finally decided to it was time after I got my new headphones.

I originally wanted the Palms print but it has been sold out for what feels like forever, which I am not surprised because it is such a cute print! I went with my second favorite the Maui print! After I purchased, they got my order out quickly and shipping was fast. I appreciate how it came in minimal packaging when it arrived, eco friendly.

Beatkicks are a one size fits most cover for your headphones including: 

Audio-Technica
Beats Studio
Beats Solo
Bose Quiet Comfort
Bose Soundlink JBL
Munitio Skullcandy Hesh ..and many others

The material is mostly made out of polyester at 83% and the other 17% is spandex. They are very soft and thick. They are shaped like a cloth donut (okay can you tell I’m hungry?) with a strong elastic scrunch band to secure around the headphones on one side. The other side is has a flush edge that goes next to your ears with the opening for your speakers in the headset. There is double stitching around the outside seam to ensure it wears well and stays in place. If you do not have wireless headphones there is a little slit on one of the covers to feed the cord through. But if you don’t have a cord don’t worry the hole isn’t noticeable.

They come in two sizes regular and mini. I purchased the regular and I feel that they are slightly baggy on my Beats Solo3. I should have got the mini even though the sizing chart depicts you could go either way and “when in doubt, go regular”!

I was worried that the cloth would bother me while I was wearing them working out but it actually keeps them in place instead of sliding around compared to the leather when I start to sweat. Overall the covers are extremely high-quality I am impressed. I highly recommend them for anyone who works out with over the ear headphones to keep them sanitary and preserve your headphones.

Because I work out 6x times a week and these are machine washable I will more than likely end up going the Maui print when it comes back into stock so that I have two pairs so I can always have a clean pair on hand. But this time, I will go with the mini!

Low Carb Lemon Pepper Chicken “Fried Rice”

So I know that utilizing cauliflower instead of rice is not headline news but I feel like I do often forget how much it is a great filler when you are on a low-carb diet and looking to fuel up!

I am not a huge fan of cauliflower unless it’s roasted, mashed or riced. A lot of people who are on the keto diet or just in general are looking to keep their carbs low definitely should take advantage of incorporating “Riced cauliflower” into their meals. I find it at Trader Joe’s or Sprouts!

I decided to make a lemon pepper fried rice and seriously it was one of the best things I have made since I have been back on my meal plan! A great guilt-free way to enjoy fried rice! If you enjoy making more of a classic version, you can always add peas, carrots, & liquid aminos instead! I will probably make another version of this with some shrimp in the future!

Ingredients:

• Package riced cauliflower
• Lemon Pepper Seasoning
• 1/4 c egg whites
• 2 cups of finely chopped broccoli
• 1Pk Meats2u Lemon Pepper pre-seasoned
• 2 tbs olive oil

Directions:

1. Pre-cook your chicken. I decided to cook it in a crockpot or you can go ahead and bake it however you please! Chop or shred and set aside to add at the end. It’s also to just add top if you are counting your protein intake After the rice is cooked to your own portion (that’s what I do)

2. In a large skillet heat olive oil. Then add package of Riced cauliflower. Cook on high heat too quickly crisp up the cauliflower so it doesn’t get soggy for about 2 min.

3. Drizzle in egg whites and once they are not translucent, stir in broccoli with any other veggies you would like to incorporate!

4. Add Chicken and enjoy!

USE CODE VIPKELSEY on your next MEATS2U purchase

Low Carb Zucchini Lasagna

I love the cheesy carb-loaded goodness of my Italian family roots just as much as the next person BUT my waistline, not so much!

I have substituted zucchini noodles previously when I made an enchilada style dish and it was absolutely amazing so I decided to try it with a lasagna dish!

Although I am I’m not sure what my grandpa would think about me subbing zucchini for noodles but for me it was absolutely delicious! I was worried about the dish being too soggy because there is a lot of moisture in the zucchini but I didn’t have any issues.

Traditionally I like to make my family recipe tomato sauce but I’m trying to make these recipes short and easy!

 

 

Ingredients:

• 1 jar of pasta sauce
• 3 large zucchini
• 1/4 c shredded mozzarella cheese
• 1 large egg
• 20 oz ricotta cheese
• 3 cups baby spinach
• 1 pack of Meats2u House Seasoned Chicken*
• Pink Himalayan salt
• Pepper
• Oregano
• 2 Tbs Fresh Basil
• Olive oil cooking spray

*Pre-cook your defrosted Meats2u Chicken in a crockpot for about 2.5-3 hours, drain, and shred with an electric mixer

You will also need a 9×13 baking dish and a Y peeler

Directions:

1. In a mixing bowl combine ricotta cheese and egg with fresh basil, 1/4 tsp oregano, and pinch/salt pepper. Refrigerate until ready to assemble

2. Using a Y peeler make thick noodle like strips with your zucchini, set aside.

3. Lightly grease your deep 9 x 13 pan and preheat your oven to 375°

4. To assemble have your chicken, Baby spinach, cheese mix, and sauce ready to go. Starting with the zucchini noodles line them along the bottom of the pan (2 Columns lengthwise seems to work best). Then top with ricotta cheese and spoon the pasta sauce over the top. Add your shredded chicken and top with baby spinach. Repeat one more time.

5. Your final layer should be a layer of zucchini topped with a bit of pasta sauce and sprinkled lightly with the mozzarella cheese. You can add the shredded cheese to each layer but I am trying to keep this low fat! Who doesn’t love cheese though?

6. Top with foil and bake in preheated oven for 25 minutes. Remove foil, and bake for an additional 25 minutes to allow cheese to brown. Serve warm!

 

Try Meats2u using code VIPKELSEY on your next order!

Tupperware Gang: Not just for the gym rats anymore

From leftovers to now calling it “meal prep” there has been a dramatic shift in the attitude towards eating out of tupperware and how it is viewed from society, but in a positive way. I remember the first time I ordered meal prep back in 2015 when I was staying with one of my coworkers at the time waiting for my apartment to be ready and I did not want to burden her with cooking in her kitchen since I was a guest. Cue On Season Meals, who had just recently opened their doors and was conveniently located on my commute to work

 

A post shared by 𝕥𝕙𝕪𝕣𝕠𝕚𝕕𝕗𝕚𝕥𝕟𝕖𝕤𝕤𝕔𝕙𝕚𝕔 (@thyroidfitnesschic) on Oct 25, 2015 at 8:22pm PDT

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After a few weeks of ordering I had felt so spoiled that I didn’t have to lift a finger to prep anymore and around that time was when I started getting into health and fitness so I continued to order my meal prep. I honestly could not cook my food every single time I ate and just thinking about the amount of cleanup and dishes already makes me tired and stressed!

Lemon Pepper Chicken

Meal prep Monday’s usually consist of plain dried up chicken, broccoli and brown rice right? Because it’s simple easy and quick! But it doesn’t have to be like that and chances are the more boring than your meal prep is the more likely you are to trash it and eat something else while you’re at work.

Lemon Pepper chicken only takes a few more steps and makes such a difference!

What you’ll need:

• Sprig of fresh rosemary
• Six chicken breasts (skinless)
• 2 lemons
• Lemon Pepper seasoning
• Capers (optional)

1. Preheat oven to 400 degrees and grease a baking sheet or large casserole dish.

2. Lightly spray olive oil on the dish and add chicken. Lightly season with lemon Pepper and turn over and season again.

3. Thickly slice lemons and add to the top of each chicken piece. Squeeze any extra lemon on top.

4. I LOVE capers so I also added 1 tablespoon to the top

5. Add the fresh rosemary and bake with foil for 20-30min depending until cooked. Spoon the lemon juice in the dish every 10 min while cooking. Time will vary depending on the size of the chicken pieces.

I served this with oven roasted asparagus and tricolored quinoa.

How I lost 40lbs in 12 weeks

A little bit of background:

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For those of you who may not know, I am a thyroid cancer survivor. On 10.17.13 at 22 years old I was diagnosed with Papillary Thyroid Cancer. On 11.4.13 at the City of Hope in

California I had a full #thyroidectomy , 10 lymph nodes and a parathyroid removed. I then had my first dose of Radioactive iodine on 1.18.14. I’ve had two full body scans since and so far cancer has learned that it messed with the wrong chic and as of right now for my current treatment plan I just need a neck ultrasounds once a year and labs every 3 months until I get my TSH levels where my endocrinologist wants it!
Weight loss and fitness is an ongoing journey and anyone on this path knows that it takes hard work and dedication. When you have your thyroid removed, hormone imbalance, or any other adversity, this path to fitness and mental and physical health gets to be very challenging. After I lost my thyroid to cancer I fell into a depression and had a hard time balancing out my hormones and coming out on top. I gained around 60 pounds, ended and I was so miserable and felt at my lowest point in life. I was also trying to finish college at the time and ended a very unhealthy relationship all during my senior year (PS I graduated this no delays!!) A couple years went by and I struggled to adjust to the hormone replacement therapy. It wasn’t until around February this year (2016) I was able to make a huge change in my life and I am now happier than I’ve ever been! I attribute my transformation to The Camp Transformation Center Program, they really changed my life.

Its a lifestyle change:

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If you are struggling to lose weight or are looking to improve your health there is one key

thing you need to understand: this is a mental battle as much as it is physical. You need to me 110% mentally, physically, and emotionally committed to make changes in your life. What I did wasn’t a diet, I changed my habits and gained a new perspective.

How to get started:

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1. What are your goals?You need to ask yourself  ” what do I want out of this change that I am going to be making?”. Whether its loosing 25lbs, being able to run in a race, or fitting into your “skinny clothes”, or feeling good about yourself… you need to understand what is triggering the need for change.
2. Write down those goalsIf it’s in writing you will hold yourself accountable and have a better self commitment to achieving those goals. Also sharing these goals with family/friends or posting on Social media is an even better way to help with accountability
3. Understand why you haven’t had success in the past/ any adversities you need to overcomeWhether its because you haven’t fully committed yourself in the past or something like being diagnosed with thyroid cancer, understanding why you haven’t had progress in the past is important part of learning.

For my fellow THYCA (thyroid cancer) warriors

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I am going to be 110% real, this isn’t going to be easy, but I PROMISE you it will be work it! I can whole heartedly tell you I was miserable
and exhausted when I had my thyroidectomy. I was depressed, emotional, and I felt like a overinflated water-balloon. I lost my confidence and felt like I was just “existing” and lost who I was. I slept and cried more the 2 years after my surgery than a newborn baby because of my hormone balance! But one day I realized if I am going to feel exh
no matter what, I might as well be exhausted from the gym as well.

The “diet” part

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This is the most common topic I get messages on email, IG, and Facebook about. The way I see it is in two phases.

Part 1: Changes to hit your Goal – This is my guidelines I follow until I hit my goal

• Portion control– I found out i was eating way to much carbs and not enough protein in my diet. I used a scale and prepped my meals ahead of time until I had a better understaning of how my potions should look:
• • Carbs: Women 2 0z/ Men 3 oz
• • Protein: Women 4 0z/ Men 6oz
• Eat to  fuel –What if the best and most nutritious foods to assist you in your goals? for example: Yes I know cumber didn’t make me fat but could I eat other veggies that would benefit me more?
• 1. VeggiesBroccoli
• 1. 1. Kale
• 1. 1. Celery
• 1. 1. Spinach
• 1. 1. Asparagus
• 1. 1. Brussel Sprouts
• 1. Carbs – no instant or precooked!Sweet potato
• 1. 1. Rolled or steel cut oats
• 1. 1. Brownrice
• 1. 1. Quinoa
• 1. 1. Yams

3. Protein

Lean protein from MEATS2u

• 1. 1. Chicken breasts
• 1. 1. 99% lean ground turkey
• 1. 1. Tilapia
• 1. 1. Eggwhites
• 1. 1. Tuna

Rules:

1. NO alchohol
2. NO Dairy
3. NO Sugar
4. NO Fruit
5. NO Processed foods, candy, chocolate…
6. Veggies not on the list can be used in moderation as toppings

Because you are not eating healthy fats during this time I would recommend you take EFA’s (essential fatty acids) and Multivitamins.

I prep my meals every Sunday for the following week M-F total of 10 meals. More about meal prep here

Part 2: Maintain

After you hit you goal, now what? Eating in part one isn’t sustainable long term. I was strict for 13 weeks straight with no cheating off the plan.

1. Slowly incorporate some other foods back in such as black berries, non fat plain greek yogurt, avocado etc.
2. Decide if you really need alcohol in your life – I have it on occasion but I waited a couple weeks to decide the “relationship” I wanted with it first.
3. Everything in moderation
4. Stay away from processed foods as much as possible -breads, pasta, and other foods that you don’t “need”
5. Sugar, desserts, and other sweets in general indulge on occasion not on a regular basis.
6. Eat like part 1 80% of the time, clean 15 %, and enjoy other items 5% of your diet.

Gym:

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The Camp program had me going 0-100 real quick with the workout routine, and by that I mean I went from casually working out to full force hour long workouts 5 times a week so you can imagine I was exhausted!

1. Be consistent

We all have those weeks that we workout super hard and then drop off the bandwagon. Set realistic and obtainable workout times. Set a goal for the time you are going to spend and the number of days per week and gradually increase. Once these days are set do not deviate away from the plan and be sure to hold yourself accountable.

2.  Plan your workouts

Don’t just show up at the gym and hope that you figure out what to do there. Its not a good use of your time and its not effective. Search Pinterst or follow Instagram accounts that post workout videos to help educate yourself and come up with workout ideas. YouTube is a great tool for learning workouts too!

Favorite websites for workouts:

• http://www.spotebi.com/
• https://www.pinterest.com/workoutlabs/
• https://www.youtube.com/user/heidisomers

3. Mix it up

Most people love the machines because they have little pictures on how to do them and we are comfortable with them. There is so much more that you can do and for the best results its important to keep your body guessing on whats next!

• Strength
• • body weight (burpees, planks, pushups, squats ect.)
• • free weight lifting
• • resistant band training
• Endurance
• • HIIT – High intensity Interval Training
• • Cardio (treadmill interval training, stair master, swimming, bike, elliptical, etc.)

Final Thoughts:

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You have to want this. It will NEVER feel like a good time to start. For me weeks turned into months and then years past and I was just tired of being tired and unhappy. If you want results you need to understand that this is a lifestyle change which isn’t a quick fix, its a long term solution to a happier and healthier you. Everyone can always eat a little bit healthier and increase activity. Like I said in the beginning, this is a mental battle! Surround your self with positive people. Thats one of the biggest issues I had years ago. But now have have my friends, those who I have met in the fitness industry, and family who I have involved from the beginning who help keep me accountable and cheer me on!

I wish you the best of luck and success on your path to heath and fitness!

-Xxo

Disclaimer: I’m not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research and talk to your doctor.