Tag Archives: #healthyeating

Get Up Off Your Butt

Daily Action = Exercise * 30 minute walks

Daily Action = Eat * Drink 2 Shakes, Formula 1 Healthy Meal Nutritional Shake Mix with Personalized Protein Powder, 2 protein snacks and 1 colorful meal, plus take tabs 3 times a day. 6 Summer Smoothies/Most Are 225 calories

That’s it, really. We tend to make it more complicated and emotional and it is. That’s where your why comes in.

What are you willing to do?

You’ll feel more energy and reaching a goal will make you feel better about you! It is your personal goal, but you’ll find it also makes you a better friend, mom or wife.

As your coach, I’ve been there, I was a yoyo dieter and I lost 45lbs.

Your success makes me happy, #KoachKay


Is Your Goal 100 lbs. or 10 lbs?


Stick with me, Mary, Sarah or (fill in the blank).

What is your goal? Whether you want to lose 10 pounds or 100 pounds, your goal doesn’t really matter. Your why must be strong and it will build your commitment to reach your goal. I personalize a program, a meal plan for you and I am always available, as your coach, advising & encouraging from the sidelines.

Your formula might look like this.

Target Goal divided by Number of Weeks = Weekly target

Daily Action = Activity * x (# of minutes, drinking water, calories, etc.)

Here’s an example. I want to lose 10 pounds in 5 weeks.

10/5 = 2 lbs. per week

Your goal you set will most likely include doing more of something and less of something else.

Are you willing to eat less junk food?

Do you realize you’ll save money by eliminating junk food?

Are you willing to exercise every day for 20 to 30 minutes?

Are you willing to drink enough water?

Now, to establish some daily actions to reach your weekly target……

The path is always easier to navigate when you have a coach, that’s me,

#KoachKay katiedidwork@gmail.com

Reasons I Blog

I am an Entrepreneur, I’ve worked at home for 23 years and I feel compelled to share how to be healthier than most people ever dream. I love sharing about nutrition and how it can change your life. I never wanted to work for anyone else. I have been on both sides, self employed and employee. I prefer being able to set my own hours, work when and where I want and vacation when I am ready to vacation.

I have found my niche and I especially want to share with women, young moms who would love to work around their family, women who have reached a time in their life that they want more, more fun, better health and financial independence.

I coach and teach serious business students, to make extra income or change careers to lead to financial security.

Young Mum uses Herbalife throughout her pregnancy…. read her story here!

Love this Kristi, thx for sharing.


I get a lot of questions about using Herbalife while pregnant and nursing. I can’t speak for anyone else, but here is MY story….. My opinion is: THE MORE HERBALIFE while preggo and breastfeeding, THE BETTER. why you might ask? Because, when you are pregnant and nursing, you need MORE nutrition, not LESS. Honest to God I can’t think of much better stuff you can put into your mouth EVER than the Herbalife products. They are so jam packed full of scientifically backed nutrition that they make you feel and look Super Human. If you are pregnant and arguing with your Herbalife Coach as to why you can’t or shouldn’t take the products, just stop it and tell me for a minute what in the heck you ARE actually putting in your mouth right now. Most pregnant women are eating toast, or cereal, or junk food, or pickles and ice cream…

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Pan-Seared Salmon Over Mediterranean Vegetables


3 olive oil, divided
2 prosciutto, diced
3 fresh garlic, minced
1 1⁄2 red onion, chopped
10 button mushrooms, stems removed, caps thinly-sliced
4 plum tomatoes, cored and diced
4 (packed) spinach leaves, chopped
1 fresh basil leaves, torn
4 4-ounce salmon fillets, about 1-inch thick
Salt and freshly ground black pepper to taste

Heat 1/2 teaspoon of oil in a small nonstick skillet over low heat. Add prosciutto. Sauté for 5 minutes, or until crispy. Stir in garlic; turn off heat.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and mushrooms and sauté for 8-10 minutes, or until golden. Stir in tomatoes and cook for 3 minutes. Add spinach and basil and cook for 3 more minutes. Stir in prosciutto-garlic mixture. Cover; keep warm. Season salmon fillets with salt and pepper.

Heat remaining 1/2 teaspoon of oil in the same skillet used to cook prosciutto over medium heat. Add salmon, skin-side down. Cook, covered, for 10-12 minutes or until fish flakes easily. Use a spatula to loosen fish from its skin, which will stick to skillet. Divide vegetables among 4 plates, top with salmon and serve immediately.

Nutrition Info:

(1 fillet over 1 cup veggies) 330 calories

83 g calcium
19 g fat (52%)
4 g fiber
25 g protein (30%)

– See more at: http://www.shape.com/dinner/pan-sauteed-salmon-over-mediterranean-vegetables#sthash.AlSVnZqP.dpuf