My new FAVORITE recipe; Thai Chicken Quinoa Stir Fry

Going STRONG into week two of Core De Force, and decided to play around with the meal plan last week to come up with some fresh recipes for the group.

This recipe was born.

I could eat it for every meal; in fact as soon as I am done taking my portion, I have to put it away otherwise I will eat the entire pan of it.

It is NOT kid approved YET as my daughters haven't tried it, I will update the post as soon as they do, but I'm sure they'll love it.

Before I give the directions + ingredients, I will have you know every Sunday I prep by making 10 chicken breasts, 4 cups of quinoa, and grilled veggies so they're already READY. This seriously takes down prep time for this meal.

Steps 1 to 4 are shown on the right.

This is a VERY simple recipe to make and only takes about 10-15 minutes if you have the food prepared already!

Ingredients:
Makes 4 servings

1 Chicken Breast {cooked}
4 pieces of Turkey Bacon
Grilled Veggies of any kind (I use zucchini, garlic, onion, peppers and mushroom; shredded carrot would be good too, 4 green containers)
4 YELLOW containers of Quinoa {cooked}
2 eggs
2 tbs coconut oil
2 tbs crunchy Natural PB

Directions:

Put 2 tbs of coconut oil into a frying pan on medium high. Place four strips of turkey bacon on the pan and let cook. Flip when slightly browned. Once cooked, take off heat and chop up into little pieces and put BACK into the frying pan.

Add chopped up chicken (into little pieces).

Add cooked veggies. Let cook together for 3 minutes.

Add 4 yellow containers of cooked quinoa (1 full cup).

Let cook for 3 minutes.

Make a hole in the centre and add in two eggs. Let cook for 3-5 minutes and allow quinoa to get slightly browned so there are crunchy pieces.

The SECRET ingredient; must be CRUNCHY 

Mix together and add Quinoa and PB. Stir and let cook another minute or two. Serve and garnish with cilantro if you like it!

I hope you like it as much as I did!

21 Day Fixers:

One serving = 1 yellow, 1 green + 1 red

60 Days to 30

I am so excited to FINALLY start trying out Core De Force before I officially begin the program + meal plan on the 14th! Glam Squad is officially kicking off with CDF on the 21st, with a week prior to get ready, organized, and get to know one another, but I want to try it out FIRST so I can help them {and I'm waiting in anticipation to try it out}.

This last couple of weeks, I'll be totally honest, Scandal overtook my life. This should come with a warning, don't start watching it unless you want to press PAUSE on your life and fall victim to the vortex that is Netflix. LOL To be honest, this isn't a huge deal, BUT whenever I'm in front of the TV, most of us mindlessly EAT snacks, which I have. 

This week, I looked at my calendar, and I'll be THIRTY in just 60 days. THERE is some motivation. Every year just seems to be getting BETTER, and I want to go into my thirties feeling better than I ever have. 

And SO I BEGIN. 

Dialed in nutrition. Workout daily. And ENJOY my life. Be more present. Strive to be better EVERY single day {it's a slight addiction... I could read all day}. 

For me this isn't about just getting abs, it's about being MY BEST. Feeling my best. Visualizing me AT my best and realizing if I WERE there, I'd treat myself SO much better than I do now.

I'm telling you --- if you want to stick with this, try it. Think of yourself having achieved whatever goals or dreams you have for yourself, wearing the dream outfit you have in mind, being in a place you dream of being, drinking champagne, being confident, being YOUR BEST. Now think ... If you were there, would you binge on pizza and junk food until you were in a coma? Probably NOT. 

Get yourself into a sexy outfit, put the best food into your body, and watch how the reflection in the mirror CHANGES. When YOU feel GOOD, you want to treat yourself better. It all really comes down to loving yourself and seeking validation only from YOURSELF. Feeling so good you take care of the person you love most: you. 

I'll be drinking Shakeology daily for breakfast and starting my day with a full bottle of Lemon Water, as is my routine. Better than coffee, I'm telling ya. 

This week I am focusing on getting BACK to routine, dropping the BLOAT, and feeling like I'm THRIVING again. That feeling I had in the beginning. No more complacency. No more late night snacking. 

If I want to hit my goals, achieve my dreams, I have to feel my absolute BEST so I can handle it. If I can't kick my own ass in a workout, how will I expect myself to bring that same discipline to my work?!

Getting there one day at a time. 

Check out my meal plan for some ideas! Keep it simple. 

How to Meal Plan withOUT Overspending

I USED to think eating healthy just wasn't an option.

Financially, I wasn't in a good place, and honestly, going into the grocery store --- the unhealthy food was not only convenient, but it was CHEAP. 

As I began my health and fitness journey, my eyes were opened to what I was doing to not only MY body, but my children's bodies too. I mean really, think about this. Our kids are being raised on chemical laden junk food. This generation doesn't have a chance unless WE as parents step up and teach them, educate then, MODEL for them what it is to treat your body and life with respect.

It was a struggle -- at first I WAY overspent buying only what was on the grocery lists of health gurus I followed. There was no way I could sustain that kind of spending. But I couldn't continue feeding my family and myself shit. 

As time has gone on, I have found several tips that have worked for US, and have brought our spending WAY down. 

#1) Buy IN SEASON vegetables and fruit. This means in the winter, I don't buy as many berries unless they're on sale, I pick things like Squash (Spaghetti Squash is almost DAILY in my house in the winter --- all made in different ways --- check out pinterest for ideas!).

#2) Shop only ONCE every two weeks. Ensure your milk, cheese, yogurt, etc., is the one with the furthest best by date. 

#3) Buy FROZEN vegetables. Nothing like going to the grocery store, buying and spending your grocery budget on a bunch of healthy food, only to realize you MUST eat all the perishable food the first week, and are left with virtually nothing week two. I buy in BULK when they're on sale. ***PERK*** You can get ORGANIC when it's frozen and not spend nearly as much.

#4) Set a budget and use ONLY CASH. Thank you Dave Ramsey. :P The cash only system has seriously helped in being able to tackle debt and move us closer to our goals. If you only have a set amount, you make due.

#5) BAKE your kid's snacks for school. Cookies, muffins, etc., and then FREEZE. Buy the ingredients at a bulk store where it's much cheaper. And this way you can feel good sending them to school with no chemicals. The videos being shared on Facebook about cancer causing kids foods are horrifying.

#6) Buy in BULK at bulk food stores. Look at the flyer and buy what is ON SALE. Raw Almonds, Oats for oatmeal, baking ingredients, pastas, etc. Lentils, chickpeas and quinoa are great for protein sources but are also very inexpensive and pack a lot of punch in terms of nutritional value.

#7) ENSURE YOU HAVE A MEAL PLAN. Having a meal plan ensures you don't OVERBUY. Take an inventory of what you currently HAVE, and then sit down to make a meal plan so you can try to use everything you have before having to go get more. This may even eliminate a week's worth of grocery cash which you can then roll onto debt or use for something else! 

Last but not least:

#8) If you are serious about taking care of your body, you will NOT get the nutrition and vitamins JUST from food. Fruits and vegetables sourced here just don't have the nutritional content they used to because of lack of quality soils. Add in a calorie deficit if you are trying to lose any weight, and you will be deficient. Even IF you had your own personal garden, lots of vegetables, were NOT on a calorie deficit, you'd still be missing key vitamins. Take a multi vitamin, fatty acids, and an extra dose of packed greens. I personally take Shakeology because it combines all of them AND replaces a meal. Ends up being less expensive than buying all those vitamins, and on top of that, is convenient for me in the morning with my kids (and they drink it too for all those fussy children!) and is equivalent to 5 trips to a salad bar with more nutrition than you'll find in multi vitamins.

I hope this helps! 

Below is my meal plan for week TWO of the Coach Grind where I've chosen to do 21 Day Fix Extreme until I launch Glam Squads TEST GROUP for Core De Force {{COMING SOON}}.

Keep it simple! You don't need to have new, complicated recipes every meal! Strive to try a new recipe once a week and incorporate it in if it's good!

Pumpkin Spice Pecan Latte Superfoods Shake

Staying on track during the holidays isn't necessarily EASY. #letsbehonest

The best of us can't do much more than roll away from the annual Turkey Dinner.

One dinner indulgence -- totally fine. But for me, it's when that dinner turns into the next day, turns into the following week, and before I know it, it's New Years and I have the extra 8-10 lbs of "holiday weight" that I vowed wouldn't happen this year.

So I'm staying on track this season. I am still going to have my family dinners, enjoy sweet treats like I usually would #nodeprivation but I'm also going to be aware of times I can make a healthier option, and not feel incapacitated for the following 24 hours. (If I overindulge, I literally feel as if I'm hungover the next day. OK sometimes, but honestly, most days I don't have TIME to not feel my best #MOMLIFE)

TONIGHT all I wanted was Pumpkin Pie. Or waffles. With Pecans. X 19384.

I decided to see what I had for ingredients and see if I could make something healthier, but still get the same gratification of dessert.

THIS was the result. The best shake I've had so far. And almost entirely healthy.

Ingredients:

1 tbs raw pecans
1/2 tsp pumpkin spice/cinnamon
3 tbs Pumpkin Puree
8oz Unsweetened Almond Milk
5 Ice Cubes
1 Scoop Cafe Latte Shakeology **
LF Whipped Cream

Blend everything but the whipped cream together. Top with whipped cream (optional) with nuts and pumpkin spice.

**Cafe Latte is not available in Canada yet. You could do this with Vanilla or Vegan Chocolate and add coffee!

Tastes like dessert, acts like a salad. Actually, 5 salads to be precise. 

Workout Wednesday; MUSIC EDITION

Anybody who knows me... Music is LIFE. 

I have it on ALL DAY. I love going for drives just to listen to new playlists I find.

When it comes to working out, I can't workout without it. 

Turn it up, put your headphones on, shut out the world, and work it OUT. Leave it all on the floor.

Some of these songs are super old, some are new, but it's what I'm currently listening to when I'm working out.

Powerful (feat. Ellie Goulding & Tarrus Riley) - Major Lazer

Ain't My Fault - Zara Larsson

Cold Water - Major Lazer Ft. Justin Bieber

Coastin' - Zion I & K. Flay

Me too - Meghan Trainor

Time of our Lives - Pitbull & Ne-Yo

Kite Like Girl - Gavin Degraw

Still Falling for You - Ellie Goulding

Stay - Kygo

The Greatest - Sia

At Night (I think about you) - MNEK

Masterpiece - Jessie J

Lush Life - Zara Larsson

Love Yourself - Hailee Steinfeld

Hurts so Good - Astrid S

Closer (feat. Halsey) - The Chainsmokers

**Sidenote: The ENTIRE Florida Georgia Line Album that dropped last week --- UN-FREAKING-BELIEVABLE. Maybe not for working out {country ballads while doing Insanity may not be your thang ;)}, but going for drives? Perfection. {Good Girl, Bad Boy + May We All are my two FAVES}**

21 Day Fix Extreme Test Group

This could NOT have come at a more perfect time.

A time I'm ready to go ALL IN, I'm ready to take my body to the next level, and I am willing to do the hard thing to get there.

The CEO of Beachbody, Carl Daikeler, announced a TEST GROUP for 21 Day Fix Extreme, that is open to the PUBLIC.

Now this may not seem like a big deal.

But it is. :P 

TYPICALLY, to be a part of a test group, you have to be pretty successful in your Beachbody business --- something I've aspired to be a part of for a LONG time. 

He wants REAL stories from REAL people to take part in the infomercial, and for that reason, he's opened it for EVERYONE. AND, Autumn is in this test group too.

To say I'm excited, is a HUGE understatement. I couldn't even sleep last night. I KNOW the level of commitment I will have because now I am part of their marketing research, I am here to TEST the product to showcase what it DOES when you stick to it 100%. AND a chance to be on the infomercial?! 

Abso-freaking-lutely. Part of the glam life, right? Be on TV? HA!

So TODAY, marks DAY ONE. You have until July 6th to start, so if you'd like to start WITH US-- remember, it's open to anyone-- email me at krystynahamiltonfit@gmail.com subject TEST GROUP and I'll help you to get started.

Here is my meal plan, which I have PREPPED and READY in my fridge. NO cheats.

I am GOING to be at my goal in a matter of 5 weeks. It's not a question. I am part of this test group now and there is NO TURNING BACK! 

That's mind blowing to even think about. I WILL BE AT MY GOAL. I have strived for this for so long, always making it to the point I am at now, and thinking "this is good enough", and never fully committing with everything I have to elevate myself to the next level.

SO HERE WE GO. Before pictures below. Although I DID have a few indulgences KNOWING I am going all in with zip for cheats. I am definitely a bit PUFFY to say the least. 

 Progress, tips, meal plans, what to avoid, all coming SOON as I share my journey to my goal over the next 5 weeks! 

JOIN US. This is a ONCE IN A LIFETIME OPPORTUNITY! Email me at krystynahamitonfit@gmail.com

Honestly, what are you waiting for? If you want something, you live ONCE. GO AFTER IT. Feel the BEST you've ever felt. Bring your entire LIFE to the next level and give everything your absolute ALL. 

Have a BEAUTIFUL MONDAY and set the tone for an incredible WEEK! 

Krys

xx

Countdown to Competition Plan -- 6 weeks to go!

I am officially 6 weeks to my GOAL DATE, competition with friends (that THEY are doing, I on the other hand, am NOT -- you don't want to see me in heels on a STAGE! *cue me falling FLAT on my face).

Fitness photos are happening, 5 weeks to PEAK WEEK ... And I have WORK to do.

I found my before my picture, the day I became a Coach.

I vividly remember CRYING when I took this picture. By the way, I was TOTALLY sucking in in this picture, and this was AFTER a staggering 25 lb weight loss. I refused to take before pictures when I was immediately post pregnancy, I couldn't bear to see it myself, although I'm kicking myself now. 

It's funny --- it's not the BODY that has changed in these pictures, although it has, it's the LIFE. I can't even fathom how I lived like I did in the first picture. 

I felt hopeless. I wasn't happy with my life. I worked at a job I wasn't happy with. The job itself was fine, but I always knew I wanted MORE. I was living paycheque to paycheque with NO end in sight. I felt horrible. All my dreams seemed to be like balloons that were slowly being pricked and deflated. 

Then I decided if I wanted my LIFE to change, I had to. There was no way around it. Nobody was going to come into my house and make shit happen. I had to do it myself.

So I changed. Just like that. I decided to do it.

Then I found out about Coaching --- the life I dreamt of could be MINE, if I just STARTED, stuck with it, and worked hard. So I did. I read, A LOT, I worked out, I started to see the potential I had, the capabilities to change lives around me, and ultimately change my own.

Now the AFTER picture, is a whole new journey. It's officially my BEFORE picture for competition prep, something I NEVER thought I would do. I never thought I could be a fitness person, much less get my body into peak physical condition. The girl on the left never thought that would be possible.

 But here I am. Doing it. Starting a whole new journey and pushing myself to my limits.

Daily discipline.

Sticking to a SUPER DIALED IN nutrition plan.

Basically eating vegetables and protein, everyday, all day.

And I've NEVER been so proud of myself.

This isn't easy, and emotionally, I couldn't stick to this before. After two long years of giving myself grace, working out, working on my confidence, realizing I COULD do anything, overcoming emotional eating, letting go of things that made me guilty, and truly realizing what I deserve, I know I can pull this off. This will be a piece of cake compared to everything else I've gone through these past two years.

This really isn't about a body transformation, it's a beautiful LIFE transformation. 

When you realize what you can do, that YOU hold the key to everything in your life, that nobody is going to be there to cheer for you, be happy for you, build your life for you, you learn to depend on YOURSELF. And as awful as it may sound to go through, THAT is the magic. You realize it was YOU all along. YOU have everything you need inside of you to give you the motivation, to give the support, to give yourself the love you deserve. 

So when people say we do this just for looks, they couldn't be more WRONG.

Although it will be FUN at this point to see some abs, it's not a definition of who I am or how I feel about myself. It's merely I CAN do it, so why the hell not?

Below is my competition plan. These are numbers specifically for ME and my goals, body type and activity level. Use for ideas, but please don't follow completely on point for YOU.

The competition plan has two days carb depletion with one day of regular 21 Day Fix eating. There are no fruits, no carbs and no BLUE containers for competition days, while you up your protein like a BEAST. (7 proteins a day?! LOL Doable, but not easy)

The competition plan is NOT for everyone. It's difficult, but it's something you can work up to.

If you'd like to join us in Glam Squad, where some people are trying to put on weight, some are trying to lose, some are doing 21 Day Fix, some the competition plan, you are empowered to achieve whatever goals YOU have, click this link and fill out the application and one of us will be in contact with you! 

GLAM your life, your mind, your nutrition, and find your inner glamorous. Your best self. Find your MAGIC. <3 

Click here to apply!

http://bit.ly/27bYPjJ

7 Week Countdown!

I can't believe Summit is already only 7 weeks away.

Seven.

Thats IT.

Honestly -- I am not making the progress I would like at this point, SO I'm changing things up.

I am NOT doing a competition, I am wanting to get into MY best shape and be in competition SHAPE, so I can get fitness photos done, and just DO IT. I've wanted to for so long. Embrace the obstacles, push my body, and see what I'm capable of. 

That being said, I don't have a Coach, a personal trainer, etc. I am doing what feels right for ME. I have been on this journey long enough to know my body, how it's reacting to certain macros, calories, foods, and workouts.

This week I am lowering my calorie bracket with 21 Day Fix Extreme and doing 3 competition days, which I will up to 4 when I start my second last ROUND in my Summer Fitness Challenge! 

I am also doing Body Beast and upping my cardio to 3X per week instead of 2 with 22 minute hard corps + Insanity Max 30. 

This week my plan is to eat CLEAN, completely clean, use my food as FUEL, eat every 2-3 hours and LOAD UP ON WATER!

Here is my meal plan for NEXT week:

If you want to take part in our yearly 21 Day SUMMER Challenge, email me at krystynahamiltonfit@gmail.com! Get personalized meal plan to YOUR needs, SIMPLE portion control container system, which FINALLY makes nutrition EASY. Best part is, we workout for 30 minutes without having to leave the house!

Time to see what this body can DO!

Have a BEAUTIFUL DAY!

Krys
xx

Day 30/90

I made it to day 30!

I MADE IT.

This is huge for me. Just call me the cardio queen. That being said, weight lifting is GREAT -- I love it, but... The whole bulking thing really screws with my head.

Yes -- I preach weights and strength training, and although I do it, I've never done it solely as my workout plan. My weight goes up, I feel heavier and fuller because of the muscle growth (the goal), and miss that feeling I get from cardio. You know, the can't get off the floor, just got your ass handed to you, can't breathe, EUPHORIC high that you get from an intense cardio session. 

And then you feel LIGHT AF the entire day.

Which you do not after a weight lifting session.

I am making weight lifting sound horrible now, aren't I? 

Hold on -- now I'm going to share how I feel after 30 days. Yes, I am still working on my relationship with the scale and trying not to let the weight gain bother me. You have to eat more if you want to gain muscle, which typically adds a bit more fat to your body... And that is OKAY. AND I've been able to eat more, indulge more frequently in carbs, and it's not effecting me like it would had I been doing Cardio. #winning

I can physically see more muscle being built.

I feel stronger.

I feel like my body is a sculpture and I get to decide how I want to sculpt it. 

I am building muscle which, when I start cutting, I am so excited to really start seeing. #shred

I see QUADS! AND only 30 days in!

Here is my meal plan for this week. I am on the bulk phase for another 4 1/2 weeks, and then I start BEAST PHASE which will have my calories reduced and I will be adding in more BCAA's (in addition to Recover which I currently take post workout, I will take these ones pre-workout when I add in more cardio and reduce calories). My goal is not to lose too much muscle when I am cutting, but just fat -- hence the BCAA's.

Note: I HAVE lowered my Carbs by 1 per day, if I lose too much this week I will add it back in.

((I will share recipe for Chocolate Protein Mousse -- its going to be added in daily because it's so freaking delicious. Dessert, everyday.))

 GlamSquad is officially starting next week, so I wanted to ALSO find some new workout outfits that add some glam to my attire so I can feel sexy while I become a hot sweaty mess. :P

I will do a blog post on the quality and how they fit, but so far so good! Here is one of the outfits!

I am STICKING to this program. I have never made it so far, and the thought of cutting and revealing the hard work I've put in is SO exciting.

I am telling you what I tell myself. I am one day closer. I look at myself in the mirror and I just want to get to the end some days, but remember it's the journey that you are on that you will remember, that will create character + discipline, and that will ultimately bring you so much STRENGTH and leave you feeling fierce AF! 

Progress pictures side to side will be done at the HALFWAY MARK in 15 days! 

NEXT BLOG POST is review of PopFlex, recipes that are keeping me on track (but still taste fantastic), and creating a morning routine that leaves you inspired all day!

Have a beautiful day! 

Krys

xx

It's time... To Level UP

I've had issues with my body for as long as I can remember.

Then something miraculous happened; I hit what felt like rock bottom, and knew the only way to change my life, was to change my life. And that could only start with me. 

From that point on, I made myself a promise to keep myself as a priority --- when I don't, everything else seems to fall apart. I want to live my best life, I deserve that. My kids deserve the best life. Fitness isn't everything, don't get me wrong, but fitness is simply something we need, something that makes us feel good, and allows us to do everything else better.

I learned discipline, how to get myself to do something I didn't want to do sans motivation, but because my well being was at stake, I learned to give myself grace when I found myself head first in a box of pizza (I've been there several times, and I will be there again #fact), and I learned to admire and respect my body. It has given me my life, allows me to live my life, and through realizing that, I have found so much confidence in myself and what I'm capable of. 

Now here's the point of my blog post; its time to level up. Before, I did this not for the looks, but to feel good. To be healthy. Whats the point if you have neither of those things? That's the point, right?

Now that I no longer battle myself, talk down to myself, and feel like I'm living my life at a high vibration, I want to level up and see where I can take my body. 

Now, it's all about the abs. It's all about creating even more discipline. Sticking to a super dialled in nutrition plan. Doing my workout and pushing myself in each one, not just doing it to do it. Striving for excellence.

I am working on a better me. I want to grow; and never stop. 

SO---I am now in week 2 of Body Beast. I have started and stopped this program so many times. I wasn't mentally ready for it. I wanted to feel thin for so long, I didn't want to mess with what was working. I did my cardio, day in + day out, with no real difference, no spark like I used to have, I just did it to do it. 

I have to say I am loving it. I have never felt stronger, more badass (even with my measly little weights right now), or excited to see physical change. 

I feel like as human beings we feel our best when we're striving for a goal, when we're working on something, growing. What's the purpose of life if we're not? If we're just existing? It's euphoric to try. And even more so when you realize you're doing it. Im pushing play everyday, and much to my surprise, Im actually doing it. It's just me deciding to, it's that simple. Motivation, no motivation, I press play because I have to do it. I told myself I would, and I refuse to be the person who doesn't follow through. 

GOAL: Toned, defined and add some muscle. My goal is not to be bodybuilder style, but bikini competition physique so I can get fitness photos done when I am in Nashville in July. 12 weeks.

So this week, here is my meal plan. It will not be easy to eat this much, (nutrition is always my struggle) but I am going to stick to it, along with my workouts. 

At this point I'm just playing around with my containers. I am going to see what's working, gauge by how I feel, and my weight each week. If I am gaining too quickly, I will go down a bracket, however, if I'm not seeing any growth, I will go up. 

Follow my journey on snapchat: kryshamilton1 or Facebook at www.facebook.com/krystyna.hamilton.9 

My Five #GIRLBOSS Must-Haves

I am ALL about having pretty things -- a new stapler, new way to organize or fresh flowers while I work; that can make me turn up to a whole new level.

When my surroundings are girly, chic + glamorous, all I want to do is step in the shoes of my inner girlboss and HUSTLE. 

I've put together my list of 5 Must-Haves {some of which, I'll be honest, I'm working towards! BIG GOALS}.

1. Proper + Chic Planner

THIS is technically on my most wanted list -- the Louis Vuitton planner. (You can find it here and also find it for LESS at www.tradesy.com)

YES, it's frivolous, it's expensive, but it's SO PRETTY and would go perfect with my vision in my office (under construction at the moment!). Sometimes our goals are life changing, and sometimes we just want to be able to buy something that may seem incredibly over the top to some. #ownit Take it with you everywhere you go -- it acts as a purse with holders for your cards, and if you're one who has a lot on the go, you'll need it at all times. Why not make it one you love to carry around and that goes well with just about any outfit?

When researching how to fill it, I realized just how complex the planner community really is {I know right? A community... It's pretty intense! Glitz, glamorous + personalized!) You can get a Filofax agenda (look on Amazon; The nude patent leather one is beautiful + comes with your weekly calendar pages already inserted), which is what I will be getting for the interim. Fill it and make it unique to YOU and your needs in your business or life. Go to Etsy and search for A5 dividers to find the color scheme that inspires YOU when you open your planner. You can also find calendar months, tabs, to do lists to easily insert, projects, fitness trackers, whatever you want to put into your planner to organize your LIFE. 

An organized girlboss is a more effective one. I promise this will allow you to be more productive, more income, more clients, and LESS overwhelmed. You will have everything mapped out, blog posts/youtube videos, etc., all written out, a to do list to cross off as you go... Make life more SIMPLE so you can focus on what you love to do!

2. Create an Inspiration Wall or Vision Board

Now this isn't something necessarily for you to out and buy -- this can be a creative hour. Grab a glass of wine, a stack of magazines, and create yourself a vision board, page for your planner, background to your computer, or if you really want, go online to find pictures to frame.

I'm a firm believer in the law of attraction. If you go to where you want to go in your mind, you'll naturally take actions throughout the day to get you closer. The first thing I do when I wake up is visualize exactly what my life WILL look like, or things that speak to me that day {this morning happened to my LV planner, in my new office, setting my schedule for the day + taking meetings with my fellow #girlbosses, before jetting off to somewhere exotic with my family... This is YOUR vision and nobody elses}.

Take just a few moments to look at it everyday, visualize it, and watch as it becomes a reality. Be crystal clear on exactly where you want to go, and let go of any fears you have, let go of feelings of inadequacies -- if these desires are placed on you, they're there for a reason. They're a part of you, they're a part of your vision for your life, and they're there to guide you in the right direction. 

3. A Personal Development Library

Read. Everyday. Invest in your mind before you invest in all the other fancy stuff. It's your mind that will ultimately take you to where you want to, or on the same token, STOP YOU from where you want to go. Business doesn't play favourites -- if you want something, you have every ability to go out there and take it. 

My top reads:

Girl Code by Cara Alwill Leyba

The Saint, The Surfer & The CEO by Robin Sharma

The Slight Edge by Jeff Olson

The 10X Rule by Grant Cardone

Rock your Network Marketing Business by Sarah Robbins

If you want to take your life to the next level, your business to the next level, you have to take your MIND there, first!

Work on becoming the best you and the rest will follow.

4. At Home Workout Program

Aside from the obvious that I am a Beachbody Coach, I AM one because I stand behind these programs 100%. 

We're women, we want it ALL, we want to be able to DO it ALL, and it can be hard to do sometimes. Insert HIGH ENERGY, effective, short workouts here. No commute. No personal trainer sessions. No time getting ready {we all do it, #gymglam}. Just you + your TV. Get in, get sweaty AF, get OUT. 

Hello to a NEW YOU by the end of it. 

Not only does this make me more productive, this makes me feel sexy. My self worth SKY ROCKETS when I get it DONE before the world even wakes up. I feel strong, confident, and most of all, energetic so I can get what I need DONE, and feel powerful and strong. 

Want my personal recommendation?

Insanity Max 30. MAX OUT in your workout, and you'll be driven to max out in your WORK. My everyday mantra is to go for just that little bit MORE. 30 minutes, you want to absolutely DIE, but it works. 

***Contact me at krystynahamiltonfit@gmail.com to train WITH me in my #GLAMSQUAD accountability group***

5. Elegant Stationary

You know what really reels me in as a loyal customer? 

Loyalty right BACK. Companies or business owners going the extra mile and presenting themselves with poise. 

I think it's so important to add a personal touch when someone goes above + beyond, when you have a loyal customer you want to appreciate, or when you want to send out thank you cards.

How you present yourself really shows {in my opinion} how much you value your business, your customers, and your presence. Step it up and spend the extra few dollars to get fabulous stationary that will wow the person you're sending it to. 

My favourite place to order stationary is Sugar Paper. They are constantly changing, adding in new designs, and they're beautiful. At about $30 for a package of 6, I still reserve these beauties for special events + recognition. Kate Spade also has some chic stationary!

I hope these 5 things help YOU as much as they help me! 

What are YOUR must haves?! I am ALWAYS looking for new and unique office finds! 

Have a beautiful day! 

Krys

xx

Makeup Finds I'm Loving On

I did it.

I got an Amazon Prime account after months of humming and hawing. 

The result was a definite increase in my Visa bill, and several Google searches of "How to control your spending". 

Aside from that minor obstacle, there is a silver lining. 

I got myself an entirely new makeup set that I am completely loving on. I love that as women we can dress ourselves up, feel good, add on some powerful, bold lipstick, and run our show with a little bit more bounce in our step.

I used to work as a makeup artist, and I LOVED IT. The moment a woman would walk in looking tired, worn out, I would run to her. I would try on an assortment of "looks", and by the time she left, you could see her look at herself in the mirror and smile, and walk out HAPPIER + more confident than when she came in.

That made me so happy.

That being said, I love makeup, I love playing around, expressing myself with color + what I feel is ART.

What happens when you give a makeup junkie a credit card + an Amazon Prime account 

The moment I put on my lipstick and glue on some lashes, you KNOW I'm ready to hustle + take on anything life has to throw at me {this usually comes after accomplishing a hard ass workout}.

It's sort of my "I'm gonna crush this day" routine in the am. 

Here are the things I bought that have come in {there is more to come!}, that I really love.

1. Red Cherry Eyelashes

Can we just talk about these lashes for a second? They're HUMAN HAIR, the shape is incredible, and there are so many variations depending on the look you're going for. My two favourites are #747 for a longer more natural look, and #43 for when I am looking for some DRAMA + SASS. They're extremely well priced when you buy them in packs of 3 or 6 (Amazon). My favourite glue is DUO -- yes it smells funny (its supposed to), but it's the best adhesive I've found. I tried the black glue, and it's SO much better than the white stuff, just watch to not overuse and it can make your eyeliner line look messy.

2. Kat Von D Palette

I am completely blanking on what this palette is called {{I will edit this post and find out}}. WHY this palette is my ALL TIME FAVOURITE one? They are MATTE shadows. I am at an age now, where unfortunately my lids aren't as smooth as they once were. Hello, wrinkles! But you can work with it. Use MATTE shadows (add shimmer for depth in corners or crease if you love shimmer!). However, the struggle with matte shadows is they can go on clumpy, blotchy, or lack bold colour pigmentation. This palette is INCREDIBLE. Bold colors, a mix of neutral, cool + warm colors, a cheat sheet on how to put it on, base colors, and the colors you need to make a natural or smoky look.

This is a MUST!

3. Brushes

To be honest, these are pretty much nameless brushes that were also extremely inexpensive. People always tell me, WOW you're so good at makeup. I swear, I'm not. It's ALL about using the right BRUSHES. I will link this post to a youtube video or other blog post to show you WHICH ones are the best. Go for soft + round brushes to blend in the crease, and compact crushes with more bristles to apply color on the lid. (the more dense the actual bristles, the more color it will deposit. Less bristles and more movable will help you blend) My favourite brushes are MAC cosmetics brushes, but in all honesty, no name brands are great, too. I invest in the makeup, not so much the brushes, as long as I have the right ones.

4. Kat Von D Tattoo Liner

Basically the best eyeliner I've ever used. I have two on hand so I never run out of this stuff, it's liquid GOLD. It's not only waterproof (and actually stays on), the applicator is like a PEN, making even a newbie be able to put it on. And because it's like a pen, it's much easier to make it go from thin to thick really easily, and be able to do under your eye without looking like The Joker. (Ive so been there) Worth the investment 100%

I DID order several Kylie Jenner Lip Kits after trying several times before (I may have danced around my house in excitement as they sold out in MINUTES), and will do a post on each of those! They're not here yet, but you can bet I'm stalking my mailman like a kid on Christmas. LOL

Now that I've got this Amazon Prime account, you can guarantee I'll have more to feature soon! 

Krys xo

Time to get MOVING: Four Weeks Post-Op

I am SO excited to be BACK at my workouts + healthy eating.

I will be totally honest; not working out was a complete MIND F*$%.

I have anxiety, and my workouts are my holistic medicine. Since working out, I have been relieved of almost all symptoms and have been able to handle daily stress with EASE and be able to tackle what life throws at me with GUSTO :P

During this past four weeks, I've been overly emotional, not thinking clearly, making rash decisions, and feeling insecure, leading to anxiety.

It wasn't as bad as it WAS prior to starting fitness, but I definitely started to feel myself spiral, so to say I'm ecstatic to start workouts is an understatement.

POST-OP

I am happy to report I have had NO pain, I have full mobility of my arms and chest, and my boobs are beginning to look more NORMAL and NOT like balloons sitting near my neck. LOL And I LOVE them!!! I was SO nervous I would hate them because they were SO high up on my chest! But THANKFULLY they have fallen, just as promised.

I was given the go ahead to incorporate in cardio, however, can't do chest workouts for another week. Just ONE more week!

I HAVE however, been doing burpees. I would NOT suggest doing this, BUT, I was working out and didn't think twice and by the end, realized I shouldn't have done them. However, I believe in listening to my body, and my body had NO issue. I have heard many stories of women who felt like they couldn't, experienced pain, etc., none of which were felt by me. I am refraining from lifting weights and push ups but am doing plank and burpees at this point. I am NOT overdoing it, as much as I'd like to and keeping it at only a few per workout.

Moving Forward

I am now starting 22 Minute Hard Corps (Wooo!!! Finally!!), however I can ONLY do the Cardio workouts until next Wednesday. Instead of repeating the 3 cardio workouts, I am incorporating in Insanity Max 30 until I can do the full program and calendar for 22 minute.

I will be honest here, I thought it would be a BREEZE of a program, but HOT DAMN, it may only be 22 minutes, but I am pouring sweat by the end!

The first workout SUCKED because I hadn't worked out in so long. I felt like my body was CEMENT. But after about 2-3 workouts I now feel back to where I was for Cardio endurance which blows my mind after such a long break!

Sometimes your body might just need a break to come back BETTER than EVER.

Here is my MEAL PLAN and Calendar to get BACK in the game!

We have our annual Coach Summit on July 28th, and my GOAL is to take my fitness to the next level. I have already conquered so many goals, I want to take on NEW ones and push myself. Once you've reached a goal, refine your NEW goals o keep you going in the direction you want! I have been staying the same for the last 6 months, and it's time to kick it up. The only thing I am changing is my nutrition plan, and I will be incorporating in weight lifting 3X/week.

How amazing is it that if you WANT a different body, you can sculpt it? Just like that. Push play everyday and dial in on your nutrition. Put good food in your house and EAT good food. Its THAT simple. {{willpower is an entirely new post LOL Don't buy it! It just eliminates the want!}}

Using my containers, going to be drinking my shake on the DAILY, and getting in my workout, no matter WHAT is going on.

There is so much I want to do this year, so much I want to experience, learn, grow... But for me to live out MY BEST, I know what I need to do in my fitness so I CAN conquer all I want to!

BEFORE PICTURES + STATS coming soon! I DID gain weight: a CRUISE, three weeks of no workouts, copious amounts of cheesecake, pizza and gin, Easter weekend + Mini Eggs {need I say more?!} and I am NOT feeling my best, so I am EXCITED to get back my ENERGY!!

My next group is starting the fourth week of April. If you want added accountability, motivation, support + a NEW and exclusive challenge group with progress tracking, email me at krystynahamiltonfit@gmail.com and we'll get you started! :)

Day Five Post-Op

These first five days were WAY easier than I expected.

BUT, there were a few things I wish people had warned me about! 

A) I felt like the hulk. Legit. Check out the pictures. LOL I used to be long and what I felt was dainty, and I felt like I had cannons on my chest that exploded into my armpits. NOT. FUN. 

ONE DAY POST OP; "The Hulk"

B) I don't believe I've ever been more swollen in my life. At least at that point (pic above). 

C) I also don't believe I've ever been more constipated. (Sorry if TMI, but I haven't read much about this, and it is NOT comfortable. Im sharing this so YOU can be proactive if this is something you're thinking about! WATER WATER WATER!) On day TWO I could have passed for at least four months pregnant. 

It's been five days and now this is what I look like, although I look similar, swelling has definitely gone down, and my body isn't as swollen either. However, I am still up eight pounds, in the above picture I was up 13. 

Day Five Post Op

My plan going forward is to CLEANSE my body, really focus on priming it so that when I'm ready to hit my workouts, I can hit them hard with a body that is refreshed. My once chiselled mid section is not so much, and it's only been a few days, so I am HOPING that this goes down {{Cruise in 9 days!}}. 

I will be ENTIRELY honest, this is a huge psychological mindset shift if you're someone who works out everyday. I am used to my body feeling at it's peak, energetic, light, and not only that, but MENTALLY my workouts make me hold my head a little higher. They make me more productive because I feel GOOD about what I've done and accomplished. It sets the bar for the day.

Today was tough. It's Monday, a day I LOVE to wake up early and crush the hardest workout of the week, get stuff done, look ahead to the week and smash my goals. Today I felt almost in a fog. I haven't gone out of my routine in so long, that now it's definitely shocking to not have my body at it's best.

My plan of action is the next month, I will be focusing on eating extremely clean. I want to nourish my body to help it heal, to gain energy from what I'm eating, confidence from the discipline of following through, and slowly incorporate in workouts.

TOMORROW I will be adding in a long walk, marching in place while I'm doing things like cleaning, dishes (the daily duties). Once I get the OK from my surgeon, I will be starting with riding a stationary bike, then going to more advanced cardio on week 4, and *fingers crossed* resuming workouts at week 6. I have read from others they weren't able to do things like burpees until about 6 months later, which I hope isn't the case.

Shakeology everyday, lemon water as soon as I wake up and throughout the day to help detox my body, relieve water retention and hydrate myself so I'm feeling more REGULAR and not so FULL. Eating 5X a day, following my 21 Day Fix containers but going down a bracket as I am NOT active and keeping my carbohydrates at sweet potato, quinoa and oatmeal. NO starchy or processed carbs.

I will be posting my MEAL PLAN as well as my results as they come!

I will also be starting the 3 Day Refresh on SATURDAY just before the Cruise, and then sharing my RESULTS on Tuesday morning!

I am READY to feel good, and as much as I WANT to workout, I don't want to have to go through this again, so SLOW & STEADY wins the race. Im doing what feels RIGHT, and if it feels uncomfortable, I stop. No need to jump in for only a few days of extra workouts!

 Can't WAIT to share my results!

Krys
xxx

Ladies, Let's Talk about Post-Pregnancy Boobs

Im talking about it.

I have scoured the internet looking for articles from other moms, blogs, anything, that talked about the effect of pregnancy and breastfeeding on our perky twins.

Or lack thereof.

I gained 60 lbs with my first daughter, and with that, came GINORMOUS knockers. Combine THAT with absolutely ZERO elasticity in my skin, and I was left with loose skin that resembled that of a set of testicles.

People close to me refer to my chest as "chesticles", in the most endearing way possible.

My clear lack of cleavage

After having Summer, I had a second daughter, Willow, and then started a fitness journey which has me in my BEST SHAPE POSSIBLE. Again, no good for my chest. I was left with stretched out SKIN with very little substance.

I am ALL about body confidence. Loving your body, embracing it, treating it with respect, nourishing it... But you can't squat and get perky boobs. Let's just BE REAL.

After having Summer, I gave up on bras, entirely. I gave up wearing feminine clothing and lived in my husband's clothes + sports bras. In fact, in the past 8 years, I have maybe worn a bra TWICE, and that was only because it was impossible to wear a sports bra with the outfit I NEEDED to wear for something formal.

I feel like I lost a bit of my feminine side. Don't get me wrong, I am all for having a small chest. In fact, I LOVED my small chest. I just didn't like how they sat, how they wrinkled in any sort of cup or bathing suit, folded over, etc., and left me having to ALTER what I wore, and restrained me from wearing what I really WANTED.

It was then my goal to have a breast augmentation, but I knew it would be a ways away.

WELL, the time CAME, and I officially went to have mine done YESTERDAY. {{ouch!}}

I am not going to get into the after effects so much until my NEXT blog post {{stay tuned!}}, but I did want to inform other moms or women in general about the process. I learned SO much, and questioned whether it was a good fit for me. I weighed my pros and cons. To be completely honest, I didn't want to let my small chest go, BUT I wanted the loose skin GONE. To have the loose skin gone, well, the skin had to be FILLED, leaving me being chestier than I might like.

It was a decision I thought about for SOME TIME, but then thought "You live once!" I mean WHY NOT? I have taken my life and MYSELF way too seriously for so long, we all die in the end, I may as well go after something I've wanted and wear the clothes I want, and embrace my womanity!

The night before shopping at Victoria's Secret! 

 I was SO excited the night before I went to Victoria's Secret ((BIG MISTAKE THOUGH)) to get a few no-wire bras for post surgery. Have you seen the post op bra they give you?! It's definitely not very pretty (not that you care initially) but I wanted to be prepared with a few girly + pretty bras. :P HOWEVER, they did not FIT. LOL But I have them for later at least?!

Waiting patiently in the waiting room

My biggest advice is REALIZE that this is a huge change to your body. I was scared! Nervous, you name it I was probably feeling it. Excited? Happy? Terrified?! My body was going to CHANGE, and even though I WANTED IT, it still was going to change. This body I had built up, taken care of, really grown FOND OF over the last few years, was going to be cut open and changed, just like that.

I will say, I don't regret it, at all. But you'll have to wait for my next post where I get into the emotions POST OP, the pain factor, what they look like, what to be prepared for, etc etc!

***By the way, we decided for me to go UNDER the muscle (as the skin was destroyed and going over the muscle would just cause more SAG-age), and I needed to go with a minimum 375CC GEL to fill the skin. I could have gone up to a 400, but again, I wanted to remain as SMALL as possible. 375 was even too high for what I was going for, but I took the doctors recommendation -- he didn't want me to walk out still struggling with the same issues post surgery, having an implant in, but saggy skin still underneath ((and that might even be worse)), so filling the skin entirely was my best option.***

I WILL be sharing pics in my updated blog posts too! {{Not total nudies, but you'll get the gist!}}

NOT what I expected, but still very happy!

To be continued!

xxx