Deb’s Spaghetti Squash Lasagna

Hey, hey ladies! Unless you’ve been living under a rock the last month, you’ve probably already seen the spaghetti squash lasagna on the KFIT Clean Eats page. Let me tell you, this recipe does not disappoint! It is delicious and super easy! Thanks Deb for posting the original recipe and inspiring so many KFitters to test it out! Seriously, I’m addicted.


2 Spaghetti Squash

1 lb Ground Turkey – I used 99% fat free

1 jar of marinara sauce – I used Trader Joes Organic Tomato and Basil sauce

Side Note: Be sure to read the ingredients. This sauce is delish and has no added sugar. It was about 30 cents more than a different Trader Joes option that DOES have added sugar.

2 eggs

2 cups Ricotta Cheese with part skim milk

1 red pepper

1 cup spinach

1 small onion- diced

1 tbsp garlic powder (give or take) – I LOVE garlic!

1tbsp dried basil

2 tsp oregano

1 cup shredded mozzarella cheese- with part skim milk

FYI – I doubled the serving sizes from what Deb posted on Clean Eats. I also added a couple items based on my personal preference.

Follow these steps to deliciousness!

  1. Cook spaghetti squash.
    • There are so many ways to cook a spaghetti squash but my go-to is to microwave them. I poke holes in the squash and microwave for about 10-12 minutes, depending on size. I usually turn it over about half way through the microwave time. The outside should be soft and easy to cut. I would recommend microwaving one squash at a time.
  2. Cut the squash in half. Remove/toss the seeds. Carve the squash to remove stringy part and place in a bowl.


  1. Cook the ground turkey until there is no pink left.
  2. Add 1 cup marinara sauce, diced red pepper, spinach, onion, and garlic to meat. Cook on low until spinach is wilted.


  • Combine eggs, ricotta, basil, and oregano in a separate bowl.
  • Spray the bottom of the baking dish to prevent sticking.

Start layering the ingredients – Here’s what I did, but you could definitely switch it up.

  • Put a thin layer of sauce on the bottom of the dish.
  • Add half the spaghetti squash next. Press it down into a thin layer that covers the whole dish.


  • Layer the meat next.


  • Add the ricotta mixture on top of the meat.


  • Put another pressed layer of spaghetti squash on top of the ricotta. This should use up the remainder of the squash.
  • Pour the remainder of the marinara on top of the squash
  • Top with shredded mozzarella


  • Cook at 350 degrees for approximately 30 minutes. Let sit for 10 minutes.image1-e1455750557750










We’ve seen so many variations of this recipe over the last few weeks. Some people made it a vegetarian dish, others put spinach and tomatoes on top. Honestly, you cannot go wrong with this dish, no matter how you make it! The original, vegetarian version of the recipe that inspired Deb to make this in the first place can be found here. If you loved this recipe check out our Spaghetti Squash Pad Thai or Pizza Casserole next!




Posted in Clean Eating, Dinners, Lunch, Snacks, Uncategorized | 5 Comments

Open Gym Tips and Tasks

Hi ladies! We are super excited to see Open Gym has been bumping the past couple of months! We love seeing you ladies utilizes the hour to get in a little extra work. With it being so busy (and with a lot of newbies too!) we thought it would be a perfect time to give you some OG tips!  Some of you may be saying, “what the heck is OG?” Open Gym is a class schedule every Sunday (unless otherwise noted) for an hour and half.  It’s included in most membership packages. So you can attend OG  on top of your regular classes at no additional cost. Which is pretty awesome!

The format is different from a regular class.  There will be a Coach on duty to assist you in whatever you need, but there is no set workout formally taught by a Coach.  “So what am I supposed to do while I’m there?” Well good question! There are lots of options you can take advantage of in OG. Which we will chat about now. Coming in with a plan of action makes all the difference. Here are some ideas for your Open Gym hour.

Add an Extra Workout

If you’re looking to get in a workout during OG, you can choose any from the week on the board or ask a Coach to share a past workout. If you are a 5day-a-weeker, we don’t typically recommend adding in an extra workout. You work hard during those days and it’s important to incorporate active rest days. The best bet for you ladies is some skill, steady state cardio or recovery/mobility work. More on that now.

Work Your Weaknesses

Skill work is what OG is all about. Want to get better at pull-ups, link some dubs or perfect your clean?  OG is great for working on these!  We all have a good sense of what we want to improve on.  We recommend focusing on 1-2 movements in the hour, and stick to them for a few weeks. The additional time spent will go a long way.  If you are not sure what it takes to get you to your goal,  we strongly recommend getting on a Personalized Program! Just like nutrition, sometimes we need a little extra help with a plan of action. Why not schedule a consult to chat about your goals? Whether it’s getting that first pull up, working on your squat form, or improving that hip mobility, everyone’s goals are different! We will write you a 4 week progressive program to work on in Open Gym that will help you reach your goals.

Cardio Queens

Just looking for a cardio/endurance addition to your workout routine, we have rowers, bikes and various mapped out running distance to satisfy those needs. Putting in a long steady pace endurance workout (zzzzzzzz) is a good option for Sunday OG.

Mobility City

Mobility is also something that is great to spend time working on at OG. Maybe you’re sore from the week.  Maybe you want to work on that posture.  Whatever it is, mobility is essential! So many of us have poor overhead mobility, tight hips and ankles to name a few. This affects your movement in the workouts in a major way. Adding a good 20 minutes of mobility  to your weekly routine will improve movement significantly, assist in recover and reduce risk of injury! Let us know what areas you would like to work on (we could probably tell you)  and we will create a routine to get you moving better.

Still not sold, well check out this blog we just published on all of last year’s achievements.  So many of them came about because girls were putting in the extra time working on them during Open Gym.


Open Gym (“OG”) is such a great addition to the KFIT schedule.  And you may see some “pop up” OG hours more and more. If you’re not already taking advantage of it what are you waiting for!!


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#heartstrong @KFIT

Hello friends! Happy February to you all! We are one month closer to warmer weather and 400’s around KFIT, yay! Did you know that February is Heart Month? I am going to get a little serious in this post to tell you some facts from the American Heart Association and why Heart Month is so significant to my family.

First the facts: Heart disease is the NUMBER 1 killer of woman, causing 1 and 3 deaths each year. That results in 1 woman dying every minute!! Those are staggering numbers! Physical inactivity, smoking cigarettes, high cholesterol/blood pressure, and obesity are some of contributing factors that can lead to stroke and cause death. I am not a doctor, but I am smart enough to know the choices we make now, will 100% effect us in the long run. Not rocket science here! With that in mind, keep up all the hard work at KFIT, in your daily life and definitely in your kitchen! Just by coming to class you are working toward lowering your risk for heart disease! I encourage you to look at the facts  for yourself and see why women are sporting red in February!!  Together we can bring awareness to Heart Disease.

My Story

Heart disease directly affected my family in 2010 when my sister Kate was pregnant with my niece Ella. She was born with a lot of uncertainties and was was diagnosed with Double Inlet Double Outlet Right ventricle, With Pulmonary Stenosis. Ella has overcome quite a bit in her short 6 years on this earth including 3 major heart surgeries, countless nights at Children’s Hospital, and more doctors visits and procedures that most of us fortunately, will never have to experience. According to the American Heart Association, at least nine out of every 1,000 babies are born with a Heart Defect. Reasons for heart defects are unknown, whether they are environmental or genetic, heart defects can affect anyone. Early detection and testing is crucial for treatment and more options are available with life changing technology. My family is incredibly thankful for the amazing doctors, nurses and staff at Children’s for all they have done for Ella, and other families affected by CHD. Ella’s story is not short, and therefore I am summing it up with her latest endeavor. Due to Ella’s condition, she was placed on the list for a heart transplant in April of 2014, and on May 28th, 2015 she received the greatest gift of all time, a new beautiful healthy heart! Words can not express our gratitude for Ella’s organ donor and their family. Ella’s is now 8 months post transplant and I am happy to report she is thriving and just being a “normal” kid:))) She loves school, riding bikes and she just started hockey like her brother, Logan whom she idolizes. She is pretty damn amazing! Ella’s mom, my sister Kate, is also pretty damn amazing and she is running The Boston Marathon on the Miles for Miracles team for Children’s Hospital. Kate wants to give back where she can to help raise money for Children’s so that kids like Ella can continue to receive the very best care possible. My sister is by far the strongest mom/woman I know. I am so proud of her, and I want to help her reach her goal of raising $5,000 for Children’s Hospital. She is halfway there!


This brings me to heart month at KFIT! Our goal as a gym is to help raise awareness and  support Children’s Hospital so they can continue to make miracles happen like Ella’s!

Hero WOD Ella

*On Sunday, February 14th, at 11am we will be doing Ella’s hero WOD. You may remember it from the summertime when we first did it at KFIT. You will be able to sign up for a small donation that will go to Kate’s Boston Marathon fundraising efforts. Thank you thank you thank you! Please wear red or pink to our workout!

Check in For Charity

*Also, we will use the hashtag #heartstrong to check into KFIT throughout the month of February and Kerrie has graciously offered to donate a dollar for each check in to Kate’s marathon fund.

Bring a Friend Week: Feb 8th- 12th

*Lastly, for a $5 donation, you can bring a friend for to ANY class during the week of the 8th through the 12th (with the exception of 5:30pm Friday). Come see what KFIT is all about and support a great cause!

I am excited to be bringing awareness to Heart Month on a personal level with my fellow KFITTERS and hope as many of you that can, will join us for the Ella WOD on the 14th. #heartstrong 💜 Love you all! EM

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25 Ideas for Your Prep Day

If you’ve been a member at KFIT for any amount of time, you know we all love food, so it’s no surprise that we take our prep day seriously. And if you haven’t discovered the awesomeness of prep day, hop on it! It’s such a great way to keep you on track all week long. If you have a fridge full of healthy food, it’s so much easier to stick with your goals. That said, here are 25 ideas for your next prep day!

food prep ideas


Lunch and Dinner:

Snacks and Sweets:

Happy Prepping!

The KFIT Team

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2015 Accomplishments!

Hi ladies, we are super excited with the major motivation train that is running through KFIT this month! We have already had some big accomplishments and we are not even a month in! We are going to work our butts off to make sure you stay the course in 2016! We figured,  what better time than now to pat ourselves on the back for our 2015 accomplishments?!? Each year gets better and better. The KFIT family continues to grow every year and we’re seeing so many of you reach new accomplishments, big and small, every week!

Here is a list of our 2015 accomplishments! Hi fives and butt slaps all around!

(Now you know why we want you to track your accomplishments on the gym white board! 🙂

We’ve shed some serious pounds and inches!

2015 was a huge year for weight loss at KFIT. Its no wonder we were voted Best Weight Loss Center in 2015 and hoping for 2016! <–plug plug. Just take a look at these chicks! Dedication and consistency really paid off for so many people this year and the results speak for themselves!

We got faster and took on some major challenges!

2015 was a great year for PR’s. Linds, Justine, Villa, and Casey all PR’d their 5K times this year. Jenn F. ran her first 5k without stopping! Amy ran her first 5 miler and Lisa G. ran her first 5k and first 5 miler this year. Susan also “accidently” ran 5 miles on Thanksgiving! Krysten and Allyson crushed 1 mile without stopping for the first time ever! Limary, Harriet, and Karen all completed half marathons in 2015. Kathy, Courtney and Kell completed their first triathlons and Tina completed the Boston Marathon (on a freezing cold, rainy day, no less!)


We got really good at dubs!

While Linds and Casey battled it out for the second top double-under spot (Coach Kerrie is still the reigning champ), a lot of other KFitters got seriously good at double-unders too! Shout out to Lisa Reid, who fought long and hard for many months to link more than 10 in a row and is now up to 49 unbroken! Also, congrats to Farran, Coco, Allie G., Haley, Eileen, Sam, Julie N. and Kendra on successfully conquering dubs this year!


We saw huge improvements on the rig!

We saw a lot of you ditch the pull-up bands in 2015! Way to go Lisa G., Farran, Allie G., Meredith, Coco, Jess, and Lisa R.! Our strict pull-up list is pretty impressive too! Awesome job Meredith, Mel, Linds, Casey, Kell, Em, Farran, and Coco. Lets not forget the chicks that are on their way to ditching the band! Kell B., Haley, Villa, Kell Hoxie, Kaitie Jr., Coll H., Sam, and Eileen have started working their way down to lighter bands. We know we’ll see big things out you ladies in 2016!

Did you say toes 2 bar?? Coco, Casey, Meredith, Lisa G. and Em all started linking them in 2015! And TONS of ladies have at least touched their toes to the rig, soooo that’s an improvement! Progress is progress, right?!?


Holy crap, we’re stronger than ever!

As a gym, we’ve ALL gotten stronger this year, so everyone should pat themselves on the back here. Shout out to those who PR’d their strength moves this year, including ALL of your KFIT coaches! Some other PR’s include Vicki, Linds, KDubs, Casey, Lisa R., Coco, Allie G., Villa, Ann D., Denise, Deb D., Justine, Annette, Jess,  Farran, Kell B., Kim P., Julie N, Heather, Eileen, Lynn G., Jenn F., Kendra, Marie, Meredith, Janet, Hailey, Coll H., Coll K., Karina, Julie A., Danielle and Nikki. We saw PR’s on everything from Presses, Front Squats, Back Squats, OH Squats, Cleans, and Deadlifts and to say we are impressed would be an understatement!

Some people have been consistently working form throughout 2015 and it has really paid off! We’ve seen major improvements across the board in form with the barbells, which allows more of you to reach new accomplishments each month!



We’re Crushing Box Jumps!

A lot of people increased their box jump heights this year including Jill, Danielle, Ann D.,  KDubs, Marie, Vicki, Lisa G., and Denise!


Lets not forget about these box jumping cuties!


Random (Equally Awesome) Accomplishments

Lisa Reid did 2000 ab mat sit-ups in December.

Coco did a 4.5 minute plank!

Robin got really good at hollow rocks!

Kell and Kerrie RX’d and PR’d FRAN!

Alysson took home top prize at crockpot wars!

Heather conquered her box jump fears…again!

KFIT helped support  the Weymouth Food Pantry and Home of the Phoenix thanks to your FB check-ins!

Almost everyone PR’d and/or went heavier on a benchmark workout.

We survived completed the 2015 Crossfit Open!

We PR’d the amount of KFitters and cider drinking at one road race (Yulefest!)

Yulefest Group photo

Accomplishments come in all shapes and sizes. Was 2015 your first year at KFIT? Showing up for that first class was probably intimidating or scary (not to worry, we’ve all been there), but taking those first steps through our doors is an accomplishment that deserves recognition. Clearly 2015 was a very successful year for countless KFitters and we know 2016 is going to be an even better year for the entire KFIT family. We cannot wait to see all of your accomplishments in the coming months! Cheers to an awesome year to come and seriously the most AWESOMEST FITFAM we could ask for! We’ll leave you with this…



The KFIT Team




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Member Spotlight: Krysten

Hi ladies, we have a great spotlight today featuring our girl Krysten! Krysten has been transforming in every way since she stepped through our doors. She is consistent with her nutrition approach and works hard every class she attends. She has accomplished so much more than just weight loss in the short time she has been with us. We feel so honored to be a part of her transformation.  What’s so great about these stories told from the member’s perspective, is that we often find out little details that we never new. We hope that her story can help inspire anyone who may be nervous to take that first step.    

Krysten’s StoryPhotoGrid_1452520549028

I was never an athletic person. I was always the last person picked in gym class and I’d rather give blood than run a mile. For as long as I can remember I was unhappy with my body. As early as middle school I can remember starving myself only to (of course) eat 100 cookies later. The first time I remember trying to lose weight was my freshman year of college. My mom and I joined weight watchers and I was determined to lose weight. I followed the nutrition plan to a T, never cheating and never going “off plan”. I ended up losing about 25 pounds and figured I could do it on my own. The problem was, I didn’t know how to live a healthy lifestyle, I put the weight back on within four months and was back to where I had started. Fast forward two years later and I’d had tried every diet you can imagine. From Atkins, to South Beach, to detoxes. I would lose ten pounds and gain fifteen, over and over again. I could probably open a Beachbody store with all the workout programs I’d purchased, only to quit after two weeks. I was so unhappy with my body and it was taking a toll on me physically and mentally. I saw an ad on Facebook for KFIT and decided to try it out. I emailed Kerrie and schedule a Free Intro class. I ended up cancelling because I was so nervous. A few months (and ten pounds) later, I emailed Kerrie again. I was at my highest weight in my entire life. I scheduled my intro session and was determined to make it. The day of my first meeting I was so nervous! I thought of a million different reasons to cancel in the ride over. I was afraid the gym would be full of super fit, judgmental women who, unlike me, had it all together. I remember pulling into the parking lot and turning around to leave. I sent my boyfriend a text and he encouraged me to just try it. If I hated it, I never had to go back again. I opened the doors to KFIT and was greeted by Kerrie and a huge smile. She took the time to listen to me, listen to my story, my goals, my struggles. She told me about the gym and about the nutrition programs she offered. After my first Intro Class I knew KFIT was the place for me. I did a few Transition Classes before moving to group classes. When I took my first class I was so amazed at the women in the gym. Everyone was so kind, welcoming, and supporting. There are women of every age, at all different points in their fitness journeys. Everyone was so encouraging, I knew it was the right place for me. PhotoGrid_1452536552640


I’ve been at kfit for about six months. In that time, I’ve lost about twenty pounds, three dress sizes and a lot of inches. I won a nutrition challenge and completed my first 5k. Numbers aside, I finally feel like I’ve found balance in my life. I’m not at my goal, but for the first time, I can see myself getting there. Along with classes, I meet with Kerrie pretty consistently for nutritional consultations. She taught me how to track what goes into my body, and we adjust those numbers when needed so I’m reaching my goals. Everyone at the gym is so encouraging and inspiring. If I’m having a tough time with a workout, I look beside me and there’s always someone to cheer me on. The coaches push you to your limits and encourage you to surpass them. You aren’t just another “member”. They genuinely care about you and care about helping you reach your goals. Today, I’m not so focused on the number on the scale, my focus is on getting stronger. I strive to move down a pull up band, add plates onto my barbell, or run a mile faster or without stopping.




Whether you’re at the beginning of your fitness journey, somewhere in the middle, or looking for something different to add to your routine, KFIT offers something for you. There are women at all different levels cheering each other on. Joining kfit was truly the best decision I’ve ever made. I can’t wait to see what I can accomplish in the future!

Thank you Krysten for sharing your story and for always sharing your awesome recipes with us! We can’t wait to see what 2016 brings for you!

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Here’s to a Successful 2016

It’s a new Year, time put away the decorations, take down the lights and get rid of the piles of crap that have been there since Thanksgiving .  Ahhh it’s refreshing! A new year brings new goals, new resolutions, new expectations. It’s a chance for a clean slate, to forget about the past and move forward to a better you. Whether you’re declaring 6 pack abs, saving 10,000 dollars, cleaning out the garage, or reading a book, we as a society just love to make goals for the New Year.









Sometimes (a lot of the times) this is the way we think for the first couple months. Hey, high expectations are great! But too often these big dreams fall flat and it’s back to our old habits.  Fact: Habits are hard to break! We have routines, schedules, we’re set in our ways and most often, we lack a plan. Breaking a bad habit requires determination, accountability, consistency and a willingness to change.










This is why I am proposing… drum roll…. set some small goals! Genius.

The Benefits of Downsizing Your Goals

OK, its not rocket science, we are simply all capable of achieving small goals! We witness it on a daily basis at KFIT. The PR’s are amazing, but let’s not underestimate making it to class on a consistent schedule! And that’s a perfect example of a small goal. Take a look at the week ahead and tell yourself, “This week I am going to go to KFIT 4 times.”  The week ends, you followed through and your goal is achieved. Happy dance. On to the next week! The little achievements come faster and more often, helping to keep us a bit more motivated.  Hey, maybe even encourage greater commitment to your health.  In the long run, the chances of these sticking are far greater and really lead to big changes down the road.

Get Your Doodle Pad

To be successful,  set aside some time to write these down. It’s all good you proclaimed to your FB feed and your pack of besties your goals for the year. But truth be told, nobody gives a shit. When its March and you’re marathoning M&Ms and Life Time, Jen from the 7th grade isn’t going to be knocking at your door.  Write them down in your fancy phone or go old school and grab a planner or a journal. Then spend time following up! We (myself included) spend way to much time on our gizmos. Take ten minutes out of your Facebooking to put your weekly/daily priorities in check.  Bottom line though, YOU are accountable for YOU! Keep at it and  I 100% guarantee you will feel better about yourself each and every week week. And if for some chance you don’t get it done, then it’s on to the next week, and you didn’t just blow it for 2016.  Your small goals will add up, helping to make for a better you, throughout the year.

Here is a list of small goals, take it or leave it, it might just get you thinking. These can be daily or weekly or monthly. Pick a few that are really important to you and start there.

KFIT (     ) times per week
Drinking half your weight oz of water /day
No FB, IG from 7-10 at night
30 minutes of reading at night
Visiting an elderly relative or friend
10 military push-ups a day
No alcohol for a week
Food prep every Sunday of the month
Cut sugar for a day/week
Create a daily/weekly budget
Start making coffee at home
Plank during commercials
Get to an AM class
Take walks on lunch breaks

…. You get the idea! Give it a shot and let’s work to kick 2016 off right and keep it right! 😊



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Winter Weather Advisory

The winter weather is finally here and as Chief Meteorologist in the gym I feel it is my duty to guide you through the season and hopefully make it less stressful for you when it comes to the gym and classes.

I pride myself on my weather forecasts but like all REALLY good meteorologists we’re not always right.  With that being said we do a good job at tracking any inclement weather and notifying you of any class/schedule changes.  For the early bird (5:30am) classes we will generally make the call the night before.  This is sometimes where that margin for error comes into play.  What we could be calling for bad weather based on the overnight forecast may change while I’m getting my beauty sleep.  But rather than chance anything we’ll usually err on the side of caution as you are all considered precious cargo to us and we don’t want anything to happen to you.  All other classes will typically be cancelled up to an hour before.

So it is up to you to check for any changes or cancellations.  You will not receive an automated phone call or see “KFITBODY Weymouth” listed with the school closings.  So be sure to CHECK THE WEBSITE!!  We will post changes on the  schedule  as well as the KFIT Clean Eats Facebook page.  So while we will do our part to get this information out there, please do your part and take a peek before heading out the door.

Which brings me to our next topic, getting to the gym on time.  Please allow yourself extra time to get to the gym.  We’re all in the same boat so the “roads were bad” or “I had to shovel out” excuses will not fly for you showing up late to class.  It’s not fair to the coaches and especially to the other clients that made sure they were there on time.  So keep that in mind and show up on time or penalties will be enforced 🙂

Please wear boots to the gym and change into your sneakers when you get there.  We work hard to keep the gym clean and presentable and the salt and water  will damage the rubber floor.  I know we have a lot going on in our lives and sometimes getting out of the door can be hectic so having to remember to wear your boots and remembering your sneakers can be difficult.  So I always keep and extra pair of sneakers in my car for this exact reason.  Once you get into the habit of it, it should be a piece of cake.  And when all else fails I’ve loaned out sneakers (and socks) before so I got you covered.

Lastly there is parking.  Even on a bright sunny day in the summer parking can sometimes be an issue just based on the volume of a class.  Add snow and plow wash to that mix and it can be even tighter.  And I know some of you have a hard time parking when you can’t see the lines (you know who you are) but please be aware of how much space you’re taking up and how much is left for someone else to pull in.  If you drive a Prius you don’t need to park like you have a Yukon.

Keeping all these things in mind should get us through the winter months smoothly and stress free!

We will always do our best to stay open while keeping our clients safety in mind.  For those hopefully rare occasions that we may have to close, don’t let that be an excuse not to work out.  There are plenty of great at home workouts on our blog so grab the hubby, the kids, or a neighbor and get a sweat on while snowed in.  It will make those spiced hot chocolate drinks taste that much better 🙂

Hopefully we don’t get as much snow as last year.  But whatever we get we will get through together!  Stay warm!




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Protein-Packed Make-Ahead Breakfasts

If your mornings are hectic, you might think it’s nearly impossible to make a healthy breakfast. But, if you do a little prep work the night before (or on the weekend), you’ll have a nutritious and tasty meal waiting for you first thing in the morning, which, of course, will make life that much easier and set a healthy tone for your entire day! That said, here are a bunch of make-ahead breakfasts to get your morning off on the right foot!

*** Tip: Select two of the recipes below (perhaps one sweet and one savory)and prep them on Sunday. That way, you can have two delicious and nutritious breakfast choices every morning all week long!

Crock-Pot Steel-Cut Oatmeal – Easiest recipe ever! I make a big batch on Sundays and then portion it out into individual containers that I just nuke in the microwave in the morning. And you can add just about anything to you want to them. My current favorite is canned pumpkin with chopped pecans and chia seeds.

Mini Frittatas – So tasty, so delicious! Just whip up some of these the night before (or on your prep day) and reheat in the morning. I like pairing them with a smoothie as an on-the-go breakfast. I also like squishing them between a toasted English muffin to make an instant breakfast sandwich.

Freezer Breakfast Sandwiches – If you’re an egg sandwich lover like me, you’ll love this make-ahead recipe for Freezer Breakfast Sandwiches– make a whole bunch on Sunday, freeze, and reheat for a quick breakfast. They’re also great because you can customize and change up your breakfast sandwiches from day to day!


Protein Pancakes – Made with Greek yogurt, eggs, and rolled oats, these pancakes are loaded with protein to keep you full all morning long. You can make these ahead of time and just reheat in the morning, or whip up the batter the night before and make them fresh. Both ways make breakfast quick and easy!


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Pep Talk: Newbs to Veterans.

Hey ladies! Twenty sixteen is right around the corner. YIKES! We are just about ready to force you to set some goals and make it your best year yet! But first, a pep talk.  Newbie to Veteran, were do you fit in and were can you improve?

First and Foremost

Although we have several levels of clients at KFIT, it’s important to note that this is not a hierarchy. No one is ranked above anyone because they “RX” a workout. Every KFIT client has there own personal reasons for showing up every day. Some just want an hour away from their  job/kids/families. Others just need someone to answer to and keep them motivated. And then there are those who want to squat more than the hulk. Our goal is to help each and every client fulfill those personal needs. The RX/RX+ levels need to challenge the strongest girls in the gym. The extremely fit, fast and conditioned athlete. Your goals are typically, to be just that.  Better, fitter, faster, stronger.  You put in the extra time, you work on your weaknesses. You train. But we also have seasoned Veterans who have never done an RX workout. Why? Well you may have noticed we all vary in fitness level and ability.   Therefor L1 just may be your RX.   Even though you are not performing the same weight, you are actually working at the same intensity. That load and intensity level is appropriate for you individually.  Maybe your goals are a bit different. You look to get a good sweat, stay fit, have energy to play with your kiddos,  socialize with your buddies, just exercise. You are happy here….and frankly you think those RX chicks are bat-shit crazy. As Coaches, we will always have higher expectations for you than you do for yourself. We will always aim to keep you from getting complacent in the gym, no matter what level. But our expectations for YOU are custom to YOU. So make sure yours are too.


So….where do I fit in? Good question. Let’s discuss.


Just starting your KFIT journey. You are well know in the KFIT community. We welcome you with open arms. We hold your hand every step of the way, guiding you and directing you like our first born. We want to get to know you. Your motivations, reservations, fears, physical abilities and lack of. This is like a new relationship and we are learning to trust each other. It’s important at this level to let us do the work. Whether you are fit or not. The better we know you, the more effective we can Coach you. Getting to know you takes some time. Your workouts may be a little different, you may feel lost and awkward and need more attention than the rest. This is expected. It’s important to know at this stage, not one single person is casting judgement upon you. We all have been new at one time. For you ladies, you can only go up from here.  And soon, your ass will be kicked out of the nest as you graduate to…..

The Middle Child

As an MC, you’ve graduated from Newbie-ville and although still under our watchful eye, you’re making more decisions on your own. Your reducing modifications, scoring workouts, and it feels good. You opt out of the scaled runs, hit full volume reps, and finish the whole workout. It took 40 minutes to finish that intended 20 minute workout, but damn it you did it.  You can’t walk, sit or stand, but you did it. Good for you. No. At this stage, the communication gates should still be flowing like the cider at Yulefest. Its important to ask AND take our advice on weight percentages, scaled runs and reps. If we generally advise the class on expectations, we don’t expect you to know quite where you stand yet.  We still need to work together to make sure your doing whats appropriate for your level.

On the other end, maybe your hanging on to the Newbie nest with white knuckles. Refusing to let go.  You typically stick with what the other no-longer-newbie is doing because you were newbies together. You opt for every modification and scaled option under the sun, because shit, you don’t want to be last. For you ladies, try take the initiative to do what feels right for YOU, not your neighbor. Maybe drop down a pull up band, or tackle that 400m for just one round.



More than a year, not quite a Veteran. As this part of gym population grows, we’re noticing that you ladies need a little more TLC because it is easy to get complacent. Your comfort zone lies somewhere between L1 and L2 on the board.  When it comes to strength, you’re nervous to go just a little heavier, because you’ve never done it before.  Or maybe you think, “I can do it but it will take me longer.”   Take longer, get stronger and next time it will be faster!  If your stuck in a rut, there is good reason. Progress does not happen with complacency. Our workouts vary in intensity and load for good reason! If you give 50% when 100% is intended, your body will accommodate. If you don’t follow the intentions of a workout (slow/heavy, fast/light) you will not improve. If your goal is to maintain, then that is OK. If you wish to progress in any aspect, you need to ride that edge of discomfort at times.

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Our ride or die girls. You’ve been with us the longest. KFIT is a part of your routine and your happy place. You’ve done every challenge, every road race and attended every recipe swap. Your love for KFIT never waivers but your motivation occasionally nose dives. You come in guns blazing with motivation and fizzle out time and time again.  You look at those newbies crushing it and you think, WTF! Why is it so easy for them? Funny things is, when you are fit (which you are), it’s harder to stay fit!  KFIT has become your bodies routine. If you stop, you will 100% go backwards, if you “show up” you will hopefully maintain. To progress, you actually need to work harder than anyone else. Progressive overload is imperative.  And you thought it got easier.

Veterans tend to have big dreams and wishes but sometimes lack the follow through. You want a silver platter handed to you loaded with unassisted pull ups and size 4 jeans. But you don’t put the time in required to get there.  You are the most concerned with how others are progressing around you. You often compare yourselves, doubt yourselves, beat yourselves up for doing “bad”. You think, I’ve been coming this long, I  should be better.

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A few suggestions for you ladies. Understand want and wish does not execute and accomplish. Where do you want to improve? How bad do you want it?  If it is under 90%, set a new goal or cut that goal in half. Every single accomplishment requires commitment. Think about one-two things you want more than anything else. Start there. What do you need to get there?  Make a realistic plan. We’ve found that our Veterans often need the most help from our Coaches.  Your burnt out, you need motivation or extra help reaching an advanced fitness goal. Get help setting up a plan! Our private training and programming is comprised almost fully of Veterans because of that! Make this new year about achieving that goal you have set time and time again, and let us help you get there!

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We are looking forward to a great year of great accomplishments from all of you. When it comes to setting your 2016 goals, all we are asking is that you believe in yourself just a little more than you ever have before.  We already know you have it in you. Now it’s your turn.






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