By Katie Guinn

February 1, 2017

Just made this delicious 4 Berry Post Workout Protein Shake!!

Not only is it delicious, but it’s low carb, low glycemic and high in protein! Perfect for your protein source after a weight training workout. 🙂

1 cup triple berry blend
1 scoop strawberry protein powder
1 tsp SF FF pudding mix
Stevia to taste
Unsweetened vanilla almond milk

Blend and enjoy!!


I hope your day is filled with joy, fun and with those you love.

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To spread holiday cheer, I have a gift for you!

I know that the days following Christmas, you start to get bombarded with New Years resolutions advertisements and fitness programs that want you to buy into a certain program, gym membership, videos, or exercise equipment.

It can be soooo overwhelming!!

But because I’m so confident that my fitness program will provide the true change you want and need, I’m giving it to you FREE!! My Christmas gift to you!

Here’s the details:

  • Aspiring Fitness 8×8 program will be available to you for free!
  • Limited to the first 20 people who send an email to tell me why you want to do the 8×8 program!
  • All materials: nutrition, workouts, accountability group, etc. will be exclusively online in a private facebook group.
  • We will kick off the program on Monday, January 1st, 2017 and it will last 8 weeks.
  • Program includes:
  • 8 Weeks of fat-blasting workouts!
  • 8 Week Nutrition plan to give you the BEST results!
  • Live online support
  • Access to a private and personal accountability group to help you stay on track and reach your goals.
  • Workout schedule for optimal fat loss!
  • Guide to Foods that promote fat loss
  • Deadline to sign up is New Years Eve!

Let me know how I can help you achieve you goals in the New Year!

Don’t forget to email me at to sign up!

Did you have a good Thanksgiving?

Chances are you are like most American’s and ate way too much over the long holiday weekend. Anyone feeling a little bloated?

Here’s some things you can do:

  • Drink your water! Water will help flush out toxins and decrease the bloated feeling.
  • Go low carb! For the next few days, lay off the carbs and it’ll help your body feel back to normal after the sugar rush you probably experienced.
  • Get your blood flowing! Start walking and weight training again.

Here’s a sample of a day of meals to help inspire you and get you back on track:


  • 1/4 cup oat bran
  • 1/4 blueberries
  • 2 eggs or 1 scoop protein powder


  • 1 grilled chicken breast
  • Leafy salad loaded with veggies and balsamic vinegar on side


  • 1 small piece of salmon
  • 2 cups normandy mix veggies

Drink one gallon of water throughout the day.

Who doesn’t love a delicious holiday themed drink? But…. they can be loaded with TONS of sugar and calories. But here’s some cleaned up alternatives that are enjoyable to your palate and won’t damage your waistline.

Peppermint Mocha

  • Brew coffee
  • Add 1 TBSP unsweetened cocoa
  • Peppermint sweetleaf (stevia) drops to taste.
  • You can add a scoop of protein powder if wanted to give it a creamer taste. Screen Shot 2016-04-17 at 2.53.10 PM

Vanilla Bean Frappucino

  • 8 oz unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder 1 tbsp lean vanilla bean ripped cream coffee creamer
  • 1 tbsp SF FF vanilla pudding mix
  • Ice and stevia to taste.
  • Blend together and enjoy a healthy treat!!


vanilla frapp

Pumpkin Spice Latte

  • Brew a cup of your favorite coffee.
  • Add a few drops of sweet leaf stevia pumpkin spice flavored stevia drops.
  • Then stir in 1 tbsp of ripped cream protein coffee creamer!

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Hey there!

The holiday season is officially upon us and with it comes gift shopping, holiday parties, candy, stress, cold weather, family time and much more!

But how do we survive all of the holiday parties without adding too much to our waistline?

Moderation, planning and lots of willpower!

It’s near impossible to not partake in all the delicious foods that only come around once a year. So here’s some tips:


  • Limit yourself to small bites of things
  • Don’t get seconds
  • Only eat the things you really enjoy- if you don’t want a roll, don’t eat one! Save your calories for something you really enjoy more


  • You might have to be the person who brings a veggie tray to the party
  • Drink lots of water
  • Have a game plan in place before the event
  • If you are planning on enjoying an adult beverage, let that be your dessert or skip something else that is higher in carbs or sugar.


  • This one might be the hardest
  • Stand firm in your resolve and don’t stray from your plan!
  • Learn to say no when people want you to try certain things, or take a very small polite taste 🙂

You got this!!

Hey everyone! It’s almost October and you know what that means?!?! Pumpkins!! Pumpkin EVERYTHING is hitting the shelves, restaurants and coffee shops.

My ‘once a year treat’ is a pumpkin scone and pumpkin spice latte from Starbucks. I literally only have one year, why? Because they are so jam packed full of sugar, calories and fat.

I’m all about taking something unhealthy and cleaning it up. You’ve probably read my earlier post about my new obsession with scones after a trip across the pond to Ireland.

And I’m obsessed with Pumpkin every fall, so why not combine the two??

So, here it is! Pumpkin Protein Scones!!


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2 C. Quest Baking mix
1 1/2 Tbsp. Just like Sugar- Brown Sugar substitute
1 1/2 Tbsp. Stevia in the Raw
1 Tbsp. Baking Powder
1 Stick Butter
3 Tbsp. Unsweetened Vanilla Almond Milk
1  Large Egg
1/2 C. Canned Pumpkin
1/2 C. Plain Fat Free Greek Yogurt
2 Tsp. Vanilla Extract
1 Tsp. Cinnamon
1 1/2 Tsp. Pumpkin Pie Spice
1/2 Tsp. Nutmeg

1/2 C. Stevia
1 Tbsp. Unsweetened Vanilla Almond Milk
1/4 Tsp. Vanilla Extract


1. Mix together all of the dry ingredients.

2. Add the butter in slivers to the dry mix, I used a stand mixer.

3. Add the rest of the ingredients, all of the wet ingredients. It becomes a very creamy mixture, almost like pumpkin pie filling.

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4. Use flour to coat a cutting board and have a small pile of flour to the side.

5. Coat your hands with flour, the dough is VERY sticky!!

6. Work the dough into a ball- this part is VERY messy.

7. Flatten the dough into a disc shape.

8. Transfer to a parchment paper lined cookie sheet.

9. Use a pizza cutter to cut into 12 wedges.

10. Bake at 375 degrees for 15-18 minutes.

11. Top with icing, after it cools, if so desired.

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Hey everyone! When we went to Ireland we became big fans of scones at breakfast. The only problem is that they aren’t quite fat loss friendly, so I decided I would try to clean them up a bit. I found a recipe and subbed out some ingredients to make them low carb. I kept the butter that was in the recipe, as I wasn’t sure how the consistency would turn out with a butter substitution. I will try again another time and update you if it turns out!

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1.5 cups of your favorite pancake mix (I used a multigrain/whole grain mix)

1.5 cups of Quest protein baking mix

1 cup of unsweetened almond milk

1 stick of butter, cold

Splash of vanilla

3 Tbsp of xylitol



Using a stand mixer, mix the baking mix and pancake mix with small slices of the butter, mix until crumbly. It never got crumbly for me. But you can use a pastry blender, if you wish. I personally didn’t want to, but either way is fine.

Add the almond milk, vanilla and 2 tbsp of xylitol. It then forms a thick dough, mix it well.

Spread some oat flour or almond flour on a cutting board.

Gather all the dough into a big ball and smash it down on flour covered cutting board until it forms a circular/disk shape. Flatten it until it’s about 1/2″ thick.

Use a sharp knife or a pizza cutter to cut the dough into 16 wedge shaped slices.

Place the wedge shaped pieces onto a greased cookie sheet.

Sprinkle the remaining 1tbsp of xylitol on top of scones.

Bake at 400 degrees for 10-15 minutes, or until the the edges are lightly brown.

Serve with butter spray or sugar free jam/jelly.


Macro breakdown:

Calories 125, Fat 6g, Carbs 9g, Protein 9g.

Hello there!!

It’s been a little while because I recently got back from an amazing trip to the Emerald Isle; Ireland!!! It was my 30th birthday and we decided to go all out and travel to one of the places on my bucket list. If you want to read more about my vacation, check out my blog HERE.


But I was worried about enjoying myself too much and gaining a large amount of weight. I decided that I was going to give myself permission to enjoy myself and partake in their local foods and drinks. You don’t travel around the world and don’t enjoy yourself, right?


You may wonder, how did this happen?

So this is what I did. I ate carbs, BUT I limited myself to them and I was choosey too. I only had 1/2 a piece of toast or a scone (scones are amazing btw) with black currant jam (which is amazing as well). I had them at breakfast in order to supply energy for the day. I made sure I got good sources of protein in throughout the day as well.

Sometimes we skipped lunch and ate Quest bars instead, so that saved on calories for the day and gave us more time to explore. Exploring was mostly on foot. We would park the car and walk and walk and walk. Walking is definitely the best way to explore the tiny, cute towns of Ireland. We also went on several guided tours of castles and noteworthy sites of tourism. So being quite active definitely helped keep the pounds off.



I also watched my portions of food and drink. If I decided to partake in local beverage, I would limit my carb intake elsewhere; not as many potatoes, bread, etc. Ciders and beers are full of carbs and I knew I needed to limit myself on them and other carb sources, or else I would be busting out of my pants before the trip was over.

Local ciders and beers are fabulous in Ireland, by the way. I definitely recommend if you go, to try local foods and drinks. Fish is freshly caught and their local beef and lamb are quite delicious as well.

Giving myself permission to have fun and have a good time during a trip of a lifetime took a lot of stress off of me. I can always take the weight off later, I can’t always go back to Ireland. So, who cares if I gain 5 pounds on the trip of a lifetime?


When I came home, I was only a couple pounds heavier that when we left. BUT I didn’t drink as much water as I usually do. So the next 2 days I went back to drinking my 120ish ounces of water and at the end of those 2 days, I was actually 1 pound less than I was before I left! Bloating from not drinking enough water can definitely make the scale skewed for you.

So, my advice if you’re taking a trip like this: don’t stress, have fun, try the local food and drink, be active, eat your protein and drink your water!!

You got this!


Hey there! You may wondering, “Katie, what’s this ‘B’ word? What are you implying?”. I’m going to talk to you about something we all dread and may even hate doing. Budgeting. That’s the dreaded “B” word I’m talking about. If you’ve ever tried to get your finances in order, you know that you have to be super organized and track all your spending. It’s not fun, but it’s necessary. It’s necessary for you to accomplish whatever goal you’ve set out to do. You get to your goals faster when you knuckle down and do it wholeheartedly.

It’s the same way with your nutrition. You have to track EVERY thing you put into your body. If you think of your calories, and macronutrients like a bank account; you have a limited supply for each day, so you have to make the most of it and make the best decisions.

It all has to balance out in the end! If you “overspend” in one area. Make the adjustment, move on and fix the problem that you faced the next day. AND avoid the problem in the future. Learn from your mistakes and move on!

One way I track my nutrition is by using an app like My Fitness Pal. I can customize it to my needs and make sure everything balances out by the end of the day.

What are some ways you attain balance in your life? How can you stay on track with your budget?

So for the next several Friday’s I’m going to share with you my #fridayfitnessfave ‘s. I LOVE finding products that make my life easier and my journey to fitness easier as well.

After coaching several clients and going through this journey to fitness myself, I know that things have to be made easy to do and be consistent with. If not, you’re doomed for failure.

One thing that I LOVE to wear when working out is crop leggings. They are comfy, move with me, don’t restrict movement and I can wear them for cardio or weight training.

There is several brands that I like: Nike, Adidas and Victoria’s Secret. They all wash well, retain then elasticity and come in lots of fun colors and designs.

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