Spring is…coming?!

According to the calendar, March 20th was the first day of spring, but a walk outside your door in metro Detroit has not been screaming daffodils and bluebirds! BUT…I’ve got good news for you – head on over to our new Lean Body Studio and you’ll certainly feel some HEAT! We’ve kept it hot and sweaty at our new location which has been blooming with babes and buff bods. Not sure what the hype is all about? Hear from some of our vets just how they feel about the Lean Body community – hopefully you’ll get the itch to come check us out!

We asked a few of our babes five simple questions:
• How long have you been working out with Kelli?

• What’s your favorite part of the workouts at the Lean Body Studio? Or, do you have a favorite class/workout?

• What’s your favorite part about the community at the Lean Body Studio?

• On a day where you just want to stay in sweats, what’s your motivation to get up and get in the studio?

• What’s the biggest change you’ve seen in yourself that you feel like you can attribute to the studio (mental, physical, emotional, etc.)?

HERE’S WHAT THEY HAD TO SAY

“I’ve been working out with Kelli since 2014.

My favorite part about the studio workouts are the stations. I love how the trainers guide me through exactly what to do – this allows me to workout and turn-off my brain. It’s my “me time.” The way the stations are broken up makes it truly a full-body workout no matter which day you go.

There are people at every stage in their fitness journey. No matter what stage someone is at, there is support there and there is no judgement. LBBabyPrep was the best part of my pregnancy. I know that I bounced back as fast as I did and my baby is SUPER strong, because of the good choices I made and the exercise I did.

I think about it as such a small part of my day–the studio has helped me shoot for small achievable goals. And obviously the people. I miss catching up with my babes and I know if I miss a workout, I’ll be getting a text asking if I was ok 🙂 Also, when I was pregnant and doing the LBBabyPrep program, it was great knowing that I was making a decision for my baby, not just for me.

Kelli and her studio/programs have instilled in me a love for fitness and health. I am constantly looking for ways to make LBB friendly recipes and I truly enjoy working out. I used to just go to the gym and do cardio because it was easy. I am a competitive person so working out at the studio is a “competition” I get to have with myself — how can I push myself a little further than I did the week before???

This group of women changed my life for the better and I am thankful for them every day. I am so proud to call myself a Lean Body Babe!!”
~Kelley

“I started with Kelli about four years ago and have seen her consistently since…clearly, I’m addicted!

The Lean Body Studio is truly a lifestyle transformation. I love the HIIT style of classes and also appreciate that every time I walk into the studio, I can expect something different. Although the overall format remains the same, the classes are never identical so I’m always challenged. From burpees to Bosu push-ups, standard bicep curls to combo moves and descending sets, my body is always guessing and I always leave sweaty with my endorphins flowing! If I can’t make it to the studio, I rely on Kelli’s remote workouts which allow me to get the same burn at home or while traveling.

There is just something about being amongst a group of like-minded women, working towards the same goals, that keeps me motivated! I am truly grateful for the camaraderie and support I’ve received from Kelli and her team in addition to the girls I’ve met through LBS! When I walk into the studio, I never feel like I’m walking into a competition. I can turn my mind off and focus on me and MY goals. The positive energy is truly contagious.

I can attribute a change in my mental, physical and emotional health all to Kelli and LBS. Prior to finding Kelli, I was in need of balance. I had tried a number of fitness fads but my body was not responding appropriately. Kelli has coached me to develop a balanced and healthy lifestyle and because of that, I am stronger – both physically and mentally. Working out is now my biggest stress reliever and something I look forward to daily. Kelli is such an inspiration and such a positive light in my life. I am SO grateful for the community she’s created and owe so much to her and the LBS team for all of the continued support!”
~Stephanie

“I’ve been with Kelli for nearly 3 years, now.

I love everything about the studio… I’ve made really good friends, who motivate me every class. It feels very comfortable there. I have a love/hate relationship with cardio blast, but I can’t seem to get enough of it!

Everyone I work out with really has an “I’ve got your back” attitude. I feel like everyone supports everyone at LBS! I’ve been with some of the girls for 3 year and it’s a lot more fun to work out with friends.

It’s become my form of therapy 🙂 I know that it will make me feel better mentally and physically. I like the accountability of the LBS fam… I’ve gotten many texts over the years asking where I’m at if I miss a class.

Everything about my life is different because of Kelli and LBS. I’m motivated, I push myself every workout; It’s where I go when I’m having a bad day, knowing I’ll walk out of there feeling better. I never thought I would love working out as much as I do!

It takes a long time to notice and feel the change of working out and living a healthier lifestyle, but once you do, you will become addicted. LBS will become your second home, I guarantee it!!”
~Andrea

“I have been working out with Kelli since Jan 2015, I started out with remote workouts & wanted to regain strength & become leaner after having my 2nd child (son) who was born in February 2014. I then went on to workout with her in her first studio at her house. Can’t believe it’s been this long!!

I love how good I feel after each class. You get such a good burn/sweat each class. I love how each class is so diverse & challenging at the same time! I have grown to really enjoy the cardio blasts, too!! You get such a good workout in JUST 30 MINUTES!!

I love the LBS community!! I love our teamwork approach & partnering up with the girls!! It helps to push you harder in the workout!! I have grown to really get to know some of the girls over the years!! It’s a great group of friends I have gained!!

My motivation is to keep strong for my 2 beautiful kids & show them it’s positive to stay healthy & fit. Also, it helps me physically, mentally, emotionally & keeps me motivated because I love the adrenaline rush from working out – it’s a great stress reliever 🙂

I’m so glad Kelli took the leap of faith to do what she loves & inspire other women/moms out there to feel good about themselves in an environment where no one judges you!! I truly am grateful for our LBS community!! Love going to classes every week!!!”
~Natalie

“I have been working out with Kelli for three years this month! I’m addicted!!

My favorite part of the workouts we do is that they are constantly changing and challenging. The older I get, the easier is for me to retain water, and I can literally lose the water weight after two workouts. I also love my 1:1’s because I’ve always felt comfortable, and I love how strong I’ve become. It truly amazes me.

My favorite part of the community is that it feels like family. Everyone is non-judgmental, warm, and friendly. It’s also great to have partners. Sometimes knowing someone else is struggling just as much as you are helps to motivate you to keep going. If they can do it, so can I!

When I feel tired and want to just relax, sometimes I do. But it’s rare. It’s different for me because I spend some of my time in another country, so I realize I can only get in the studio a few days a week. Canada does not have a studio like this!! I know that after an LBS workout I’ll just feel better…mentally and physically.

The biggest change I see in myself is motivation, strength, a better attitude after a workout… and muscles!! I’ve never in my life thought I’d be someone who loves to workout, and now, if I DON’T get in a workout for at least five to six days, I just feel off.”
~Julie

Gosh, we’re SO lucky to have such unbelievably amazing clients. Thanks for sharing your stories, ladies! If these women haven’t sparked you to check out the studio, just go see for yourself! Sign up on MindBody, get your sweat on, and let us know how you feel afterwards!

With Lean Body Love,
Allie

 

 

Just GO!

We are absolutely LOVING all of the babes – old and new – in our new studio space! Thanks for all of the love and support as we have transitioned into our new home. Thanks for getting up and GOING. Early mornings are packed and late nights are sweaty! We certainly hope the Lean Body Studio is a place you can call HOME. We’re here for you every step of the way!

As much as we absolutely love our studio, that is most definitely a home away from home, we have a serious wanderlust (problem)! We know our babes love to travel just as much as us – thanks for tagging us in your swoon worthy destinations! And, thanks for showcasing your lean body gear along the way – has anyone seen trainer Nicole’s handstand in Miami?! F I R E!!!! We dare you to show off your LBB apparel on your next trip and tag us @lbsbirmingham!

With travel comes a change to your routine, but it doesn’t mean you have to change your lifestyle. We could list a plethora, but here are some quick tips to keeping up with the lean body lifestyle while you’re away – in a hotel room, on the beach, or in your sister’s backyard.

1. Bring an empty water bottle on all trips – most airports have handy water bottle filling stations and we know your sister has a faucet or at least a hose in the backyard 😉 Fill ‘er up and hydrate that beautiful bod!

2. Plan your snacks – especially for air travel. You can usually find healthy snacks at airports now, but you’ll pay almost double for it…ouch! Plan ahead, girlfriend. Grab your favorite bars before you go. Slice up an apple and your fave nut butter. Bring a bag of sugar snap peas. As long as it’s not more than 3 oz of liquid, it flies! And, I know you’ve got room in your car somewhere on a road trip – even if it’s your lap!

3. Small hotel rooms are just perfect for quick LBB blasts. Get your heart rate up with jumping jacks, high knees, and glute kicks. Then, play around with any body weight moves – plank walks, push-up to plank jacks, hip lifts, double crunches, and squat reaches. Grab that desk chair and bust out some bulgarian split squats or just go lean up against the wall, lower until your legs are at 90 degrees and feel…the…burn. Hold. Hold. Hold. And relax…wall sit, done!

4. Walk or run on the beach. You’ll activate extra muscle as sand grains are constantly shifting, forcing you to recruit those muscle fibers in your legs, hips, and trunk. Talk about a serious cardio beach blast and an amazing way to start YOUR vacation day!

5. Swing sets and benches oh my! Remember those high bench burners in the studio? Get after it in the backyard or neighborhood park with squat jumps, step-up knee-ups, incline or decline push ups, dolphin planks, and tricep dips. No TRX bands? No problem! Get in high plank position with your feet in the seat of a swing. Now, drive those knees to your chest for a total body burn!

 
 
 
 
 
 
 
So, just go. To the studio. To the beach. To the park around the corner. Lose your mind and set your soul on fire, you lean body babe!

P.S. If you’ve made it this far, thanks for reading! Email me at allie@lbsbirmingham.com to get a full remote workout for FREE just to see what the lean body burn is all about! We know you’ll love it!

With Lean Body Love,

Allie

 

 

 

Livin’ that Lean Body LIFESTYLE!

Hi BABES!!! At LBS we’re all about living the Lean Body LIFESTYLE. We do everything we can to help YOU reach your goals and find your healthiest, happiest body. And since we LOVE spreading the LOVE so much (have you been on Instagram lately to try out our latest cardio/strength workouts?!) we thought there’s no better time than today to share some of our favorite LBS approved recipes!

We hope you enjoy our faves as much as we do…food is fuel, babes, nourish those beautiful bodies! You’d never believe that most of our clients are shocked at HOW MUCH FOOD they GET to eat!! ENJOY girlfriends!

P.S. Our NEW studio is NOW OFFICIALLY OPEN!! Stay connected with @lbsbirmingham on Instagram for the latest updates!!


Kelli’s Beautiful Breakfast: Egg White Fritatta with Sweet Potato Crust

Ingredients:
2 sweet potatoes
8 egg whites
4 turkey sausage patties
2- 2.5 cups spinach
3/4 cup cherry tomatoes
Dash of salt/pepper

Directions:
Boil sweet potato until mushy, spread in the bottom of a glass pie pan.

Mix together the egg white and toppings and poor on top of the sweet potato “crust”.

Bake at 350 degrees for 20-25 mins (until eggs are done).

Allie’s Blueberry Breakfast: Protein Powder Pancakes

Ingredients:
1 scoop protein powder
1/2 banana mashed
1/4 cup egg whites
Splash of almond milk
Cinnamon to taste

Directions:
Preheat skillet with coconut oil spray over medium heat

Mix all ingredients in small mixing bowl until batter forms.

Pour dollops of batter into skillet to form pancakes – flip after bubbles form.

Top with any fruit (I love blueberries!) and a swirl of syrup. Yummmm!

Blueberry Pancakes

Emily’s Sweet Snack: Flourless Banana Bread Muffins

Ingredients:
¼ cup almond butter
2 large bananas
1 egg
2 Tbsp honey
½ cup old fashioned or rolled oats (g-free if needed!)
¼ cup almond flour/meal
1 tsp vanilla extract
½ tsp baking soda
½ tsp ground cinnamon

Directions:

Preheat oven to 375 degrees and prepare a muffin pan by spraying 9 caviities with cooking spray. Set aside.

Add all ingredients to a blender and blend on high until oats are broken down and batter is smooth and creamy.

Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full.

Bake for 10-12 minutes, until tops of your muffins are set and a toothpick inserted into the middle comes out clean.

Allow muffins to cool in pan for about 10 minutes before removing.

Kelsy’s Lovely Lunch Recipe: Kale Salad
Kale Salad
Ingredients:
2 cups of finely chopped kale
1/4 cup cooked Israeli Couscous
1/2 chopped apple
2 Tbsp chopped pecans
3 oz grilled chicken breast (seasoned with your choice of seasonings)
Sprinkle of goat cheese

Dressing:
1 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar
1 tsp maple syrup
Salt & Pepper

Directions:
Toss all together for a filling lunchtime salad!

Nicole’s Delicious Dinner: Roasted Brussel Sprouts and Quinoa Scramble with Egg Whites

Ingredients:
1/2 cup egg whites
1/4 cup cooked quinoa
2 cups halved brussels ( can always save for leftovers)
Handful of cherry tomatoes
1/4 of a white onion
Salt & Pepper
Onion salt or onion powder
Garlic powder

Directions:
First prepare your quinoa! You can always pre-make it and just grab it when you need it!

Preheat the oven to 405 degrees. Now grab your brussels! Then remove the ends and cut into halves. I use tin foil on my cookie sheet and then use spray olive oil from @traderjoes to coat them! Then, season with salt & pepper and add a dash of onion salt from Trader Joe’s! Once the oven is ready, cook them for 20ish mins or leave them in a little longer if you like them crispy.

Cut up 1/4 of a yellow onion. I chopped mine pretty thin. Using the same cutting board, cut the cherry tomatoes into halves. Once these are chopped and ready, heat a small skillet on the stove and add some olive oil (not too much) once this heats up, add the onions and let them cook about 2-3 mins! Then, add your tomatoes and cook for another 2-3 mins on medium- dash some salt and pepper, and you’re golden! Once these are done you can set them aside on a plate.

Using the same pan from above, measure out 1/2 cup of egg whites. I seasoned with garlic powder! Scramble those bad boys up!

Grab a big bowl so we can create our magic…add a little over 1/4 cup of quinoa (warm or cold) Grab your cooked brussels (I probably used a full cup worth or more) grab your egg whites and the onion and tomatoes and add it all in one bowl! I drizzeled a little balsamic glaze on top and mixed it all together!

Katherine’s Delectable Dinner: Customizable Protein Bowl

Ingredients:
1 serving lean ground turkey
1 serving diced sweet potato
1 serving shaved Brussels sprouts
1 serving avocado
Salt + pepper + garlic powder, chili flakes, etc.

Protein Bowl

Directions:
Dice sweet potato and spray with olive oil spray. Cook in oven for 30 minutes at 425 degrees.

While sweet potato cooks, spray a skillet with olive oil spray and cook brussels sprouts until tender. Set aside.

In the same pan, cook ground turkey and season with desired seasonings.

When sweet potatoes are done, layer them in a bowl followed by brussels sprouts and ground turkey. Top with diced avocado and enjoy! Add more seasoning as necessary.

Cheers to 2018!

Is it just us or is January already flying by?! Good news is, that means we’re getting closer to achieving our goals! And, though with a new year comes the slowing down of the holidays, we also find ourselves ramping up on planning for the year ahead. We know that when things start to get busy, it can be easy to forget about those commitments to ourselves. Which is why we are so excited that you’ve found The Lean Body Studio – we will stay the path together! Let’s fall in love with ourselves. Set goals. And, crush ‘em!! Instead of making resolutions, let’s make a vow to give a little more, push a little harder and NOT give up! We’ve got this!! Here are our top five tips to staying on track:

 

 

  • Plan for your week on Sunday. Shop, chop, and hop on over to the MindBody app to schedule your LBS classes! Be prepared so you’re not stuck in traffic without a snack or wandering around the office ready to fall into the “leftover cake” trap. Schedule workouts like you would any other appointment…and stick to it! Your health is your greatest wealth and you DESERVE an hour out of your day to focus on just you!

 

 

  • Track, track, track your meals and workouts. Whether it’s on your phone or old school planner style (my fave!), do what works for you! We’ve found that writing down what we’re eating, drinking, and doing (LBS workouts, cardio, yoga, etc.) we stick to our plan more often. It’s an added accountability tool that helps you stick the course and get closer to your goals!

 

  • Find an accountability partner. Whether that’s your Lean Body Babe team or the Instagram community…or both! Shoot, it may even be your four legged friend. Are we the only ones that talk to our pets?? Didn’t think so! Lean Body Babes are our favorite furry friends, too! Come to class, meet new people, see how AMAZING this community really is! We’re all in this together! LBS is a community of like-minded women, working together towards the common goal of find their happiest, healthiest self!

 

  • Mix it up. In the kitchen, the studio, or your remote gym, include variety so you don’t get bored. We have TONS of recipes and workouts you can use anytime, anywhere. Be sure to follow @lbsbirmingham and @lbskalamazoo on Instagram for sample 30 min cardio blasts and be sure to watch for our February post where we’ll share each trainers’ favorite recipes!

 

  • Share your progress. Show off those guns – you’ve EARNED ‘em, girl! And, give us your best LBS approved meal photos to drool over! We’ll share our cheesy photos and can only hope you’ll share with us, too. After all, we’re just regular people…women supporting women and just love to stay in tune with each and every one of you!

 

 

 

 

 

 

 

We can’t thank you enough for tackling 2018 with us! As you may have heard, we recently announced that WE’RE MOVING!! We’re so excited for all that is to come in 2018 and hope that you are, too. Thanks for your patience as we finish out our new space, we couldn’t grow without each of YOU. Stay tuned for the NEW LBS updates — we’re getting close to that finish line! In the meantime, our Collboration Lean Body Bike + Burn classes continue at Core Revolution (Check MindBody to sign up! ) as well as our Remote workouts and in-home sessions! There are PLENTY of ways to keep the BURN going! Don’t hesitate to reach out!

From each of us at LBS, cheers to 2018! We cannot wait to get in the studio with you!

 

With Lean Body Love,

Allie

 

 

 

The New Lean Body Studio- Details and Updates!

The word is OUT and we’re so excited! For those that don’t know much about us, here is a little background on KLBC, updates on whats to come and what you can expect from the new studio!

Kelweb
Kelli– Founder of KLBC!

I started the Lean Body Babe venture almost 4 years ago. After receiving my Bachelors Degree from Michigan State University in Nutrition, I moved to Las Vegas and was doing nutritional counseling for a plastic surgeon. From there, I worked in corporate wellness in New York, did remote coaching for a healthcare company in Chicago and managed a small studio in Royal Oak! With all of those different experiences, I was ready to start my own adventure. Kelli’s Lean Body Coaching was born! I began doing all in-home training in the Metro Detroit area. After gaining a clientele, I convinced my husband to turn our basement into a small studio! I loved training small classes out of my home but was approached by several out-of-staters for help with their diet and workouts! The remote coaching program then came to fruition as well as my other studio space in Kalamazoo that is ran by KLBC trainer, Nicole! With hundreds of clients all over the US, two successful in-home studios, expansion was inevitable! I, again, convinced my husband (is he amazing or what?!) to move and gain a larger in-home basement studio. That brings us to today!! After 4 years, 2 homes, 3 employees and a newborn later, I am MORE than READY to take KLBC to a brick and mortar location!

 

 

What’s the VIBE of The Lean Body Studio?
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If you’ve taken classes in the current studio, you know we like it DARK! It’s an atmosphere you can leave your worries at the door and totally escape into! Judgement and worry free, you’ll be ready to push yourself harder than ever!

 

What’s the format of the classes?

Each class is circuit/ interval based and combines strength and cardio moves! There are always 5-8 stations to complete and the intervals change each class! Sometimes it’s 5 mins, others its 6 mins with higher reps or 4 mins plus tabatas….the possibilities are endless and you’ll NEVER get bored! We keep your body guessing!

 

I’ve heard you do things with a partner, what’s that all about and do I need to bring my own partner?

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Nope!! All of my newbies are partnered with either a KLBC Trainer OR one of our seasoned veterans! You will NEVER feel lost! We do things in partners for a couple of reasons! Working WITH someone bumps up the accountability BIG time! You feel more accountable to working your hardest if you complete the circuits with another person. Plus, who wants to workout on their own anyway? Doing things as a large class only breeds competition and that’s NOT what we’re about! Completing the workout with just ONE other person vs. the whole class takes judgement and insecurities OUT! I wanted to created an environment that ALL women felt comfortable in and didn’t feel like they had to compete with others. The Lean Body Babes are such an incredible group of women who all support, encourage and motivate one another….it’s truly amazing!! We can’t wait for you to join us!

 

What do I need to bring to class?

Just your tennis shoes……and willingness to work HARD!! Towel and water are provided!File_000 (7)

 

How long is each class?

Every class is 50 mins— 45 mins of WORK and a 3-5 min cool down/ stretch! We can PROMISE you’ll leave sweaty and satisfied!!

 

How does The Lean Body Studio differ from others in the area?

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I don’t think we have any competition! The Lean Body BURN is such a different workout from the atmosphere, to the format of each class, to the personalization and community, you’ll FEEL the difference right away! EVERY KLBC trainer also does 1:1 and duo sessions!  If you have a favorite LBB team member, you can work on your personal fitness goals AND your lifestyle/ diet as well! We’ll do everything we can to find your BEST body yet!

I am also a certified Pre/Postnatal Fitness Specialist and LOVE working with Lean Body Baby MAMAS throughout their pregnancy and postpartum. With a three month old at home, I KNOW what it takes to work through a healthy pregnancy and bounce back post -babe! Every class offers modifications for those that need them! We aim to create, happy and healthy bodies from the the INside, out. We want all of our Lean Body Babes to FEEL and look their best at every stage and we’ll do everything we can to help!

At the risk of sounding all “kumbaya,” I truly think the Birmingham fitness community is amazing and I’m so honored to be a part of it! We all have our own unique way of training and I happily support and commend each and every studio.  We’re in this together– let’s ALL win!!

 

When does the new studio open?

Construction is well under way and we’re working hard on getting the new space open around the holidays! We’l keep you File_000updated on social media but in the meantime, classes are STILL ON in the existing space!! Come and check out a class! We LOVE expanding the Lean Body Babe Family!

Facebook: Kelli’s Lean Body Coaching

Instagram: @KellisLBC

@LBBabyprep (Pre/postnatal division of KLBC!)

 

 

 

 

 

 

 

Questions/ comments– email me!! Kelli@kellisleanbodycoaching.com

LBBaby Mama takeover— MY Pregnancy Must-Haves!!

Lean Body Baby Mama division of KLBC is taking over the blog today!

f72ad0f5-0386-498c-aed9-f08041dec085Every woman is different, every body is different and certainly every pregnancy is different!! It’s not up to you to judge if someone is carrying too big or too small or gaining the right/wrong  amount of weight! Pregnant women are literally growing a full blown miracle in their bodies –so leave judgments aside and let’s support ALL of our mamas-to-be!! I am absolutely NO expert on pregnancy, but I DO know what has worked for me and helped me feel great throughout my own miracle growing experience!

Here are just a few of my pregnancy must-haves!

 

Spoiled Mama products —An absolute must! I’ve been using these products since week 9 and they have made my skin spoiledmamafeel hydrated, supple, firm and cellulite free! Love it! I will be using them long after pregnancy is over! www.spoiledmama.com

 

Bluewave 64oz jug— As my doc said, “you’ll know you’re getting too much water when you start to grow gills” 😂 In other words, preggos NEED a lot of water!! Staying hydrated is crucial for your growing babe! Not only does it help mom-to-be with constipation, hemorrhoids and UTIS, but water delivers essential nutrients to the growing fetus. I try to drink two of these bad boys every day. www.bluewavelifestyle.com OR you can also find them on Amazon!

bluwave

 

 

Skin Medica Eye Serum– While this baby girl🏼 is still cookin’ and I can’t visit my friend Mr. Bo Tox  (no judging!!) this stuff is the next best thing!! I use it nightly and have noticed a big difference in the skin medicafine lines around my eyes– woohoo!  I’ll take what I can get!! www.skinmedica.com

 

foamrollerFoam roller – I’ve had sciatica since week 8 and foam rolling my IT band and hips/ low back has worked wonders! I also see a pre-natal chiropractor 1x/week (Birmingham Wellness Center if you’re in the Oakland County area!) and would highly recommend for fellow sciatica sufferers!

 

Maternity tanks and leggings- Comfort is so essential as your bump grows. There no need to be miserable! I have a few faves that I have absolutely LIVED in these past few months with this

780bf46e-b284-4cbd-8c7a-16d0ff9628c9growing bump!

BE by Ingrid and Isabel workout leggings are essential for my workouts and the best I have found—believe me, I’ve tried them ALL! They can be found on www.target.com (super affordable!)


Blanqi
leggings and tank for everyday/ running around are so, so comfy and definitely made with pregnant mamas in mind! Step into seamless legging heaven!!  www.blanqi.com

Stay supported, feel good and be COMFY!

 

frank bodyFrank Body lip scrub! Pregnancy hormones can make your skin do some wild things! Some women get oily skin while some go the opposite way and get dried out! To help my poor chapped lips, this scrub and moisturizer have worked wonders!! PLUS it’s all organic and made from coffee grounds/ sugar so tastes delish to boot!  us.frankbod.com

 

While it’s not a product, eating healthy and working out have by far been my pregnancy BFFs! Small meals every 2-3 hrs of nutrient dense foods and lots of protein (esp in Tri 3 when her little brain is growing most!) and keeping active have helped tremendously with any common pregnancy symptom (swelling, fatigue, constipation, indigestion heartburn,etc).Fatigue was my biggest complaint when I first got pregnant and as long as I kept movin’ I felt SO much better!! I have certainly NOT deprived myself of cravings (sweets have been the biggest craving!), I just found a balance that works for ME!  I’ve really breezed through these 8 months so far and attribute most of that to lifestyle choices! I know that may not be the case for ALL mamas, but it has worked for me!! Talk with your Dr. and figure out a plan that’s best for YOU! Pregnancy is a funny/wild/crazy experience and so different for each woman! You have to find what makes you FEEL the best and stick with it! Keep yourself healthy, do what works for YOU and enjoy these 10 months until the REAL fun begins! 🙂

healthy food blog24bf4c980-4045-457a-8fd0-cd82d856493c

 

Happy mama, happy baby!!

What Does it Mean to be a Lean Body Babe?!

Yes, I know, I tirelessly say LBB this and LBB that, BUT there is soooo much more meaning behind the term than what it sounds like on the surface.  File_000

Joining the Lean Body Babe family isn’t about losing weight or lowering body fat or working on OUTward appearances, it’s SO SO much more! We focus first on the INside and fueling our bodies in a healthy way and treating our bodies in a way that will serve us for a long time! Being a Lean Body Babe isn’t about being a certain size, weighing a certain amount or looking a certain way — it’s about cutting the FAT in our lives that don’t help us progress.  Not the palpable, outward actual fat, but the “FAT” that stands in our way of getting to where we want to be and being our best, most-confident selves.

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We take the negativity OUT, say “see ya later” to self-doubt and we don’t stand for judgement. We focus instead on encouraging one another, staying positive and working on ourselves from the inside out. The LBB lifestyle is not a quick fix or crash diet. It won’t make you “skinny” in a month or drop 10lbs in a week. What it WILL do is teach you how to eat FOR your body, get rid of old/unhealthy habits that don’t make you feel good and get you feeling better and better with each consistent day. The community of women that I’m proud to call my LBB family are incredible at helping one another, supporting one another and working towards goals TOGETHER! Whether that’s in a KLBC class or reaching out in our private group online, they truly are the best! IMG_0900

 

Are YOU ready to cut the FAT in your life? Are you ready to feel good, find your “happy body” and gain confidence in several aspects of your life? If so, join us! We love expanding our Lean Body Babe family!

Detox Your Body and BAN the BLOAT!!

……………by having a liver, kidneys and fully functioning organs!!!! Now I know I have the attention of all you quick-fix chasers and juice cleansing drinkers….read on about the best natural detox process and how you can feel better with a few small changes!

 

One of the body’s most basic functions is to eliminate and neutralize toxins daily through the liver, colon, kidneys and lungs. Your body is an incredibly smart machine and your LIVER plays a vital role in digestion and processing proteins, fats and sugars. Your liver is also important in fat digestion as well as the production of fats needed for the function of vital organs in your body. A fatty liver occurs when excess fat accumulates around the liver cells which in turn slows the metabolism of fat stores (not good!) and makes it very hard to lose weight. The KIDNEYS help to process everything you put into your system— food, alcohol, etc. They extract waste from your blood, balance the fluids in your body and help in many other functions in your body. Bottom line and long story short: Your body KNOWS what it’s doing— allow it to run efficiently by changing how you treat it and everything will function much better overall. Give your body the right fuel and stay active to help your body NATURALLY detox itself and keep all systems and organs running their best!FullSizeRender

 

Are you suffering from tight pants? Full belly? Uncomfortable feeling in your midsection? Those are NO FUN and signs that you need to change some things up! Let’s break down your bloat and get you feeling better!

 

Below are some common causes and cures of bloating and how you can HELP your organs function properly! 

 

  • Overeating! Large meals are a big factor in bloating and that uncomfortable “FULL” feeling! Overeating can cause damage to your liver and make it difficult for it to function correctly. Stick with smaller, more frequent meals to not only help your digestion, but your metabolism as well!  Say NO to mindless grazing and poorly thought out meals and YES to prepping and eating with purpose!! Try to eat every 2-3 hours to keep that metabolism revved up and your belly happy with your portion sizes! It’s way too hard to make good choices when you’re starving, so don’t let yourself get to that point! Take those excuses out and prep at the beginning of each week to ensure a successful week of eating.

 

  • Consuming rich foods high in fat!  While fat is absolutely essential in your diet, eating TOO many high fat, rich foods can
    8c32ebe7-015e-492a-9bee-0cd554c61753
    My fav way to eat avocados is with egg whites on toast!! Yum!

    cause some major discomfort. Fat takes longer to digest than carbohydrates and protein so it keeps the stomach fuller for longer. This can be a good thing AND bad thing….while it helps with hunger, too much can weigh you down (pun intended!) Limit your daily fat intake and stick with healthy fats such as avocados, extra virgin olive oil, nuts and nut butters.

 

 

  • Not e88fa4a05-88a4-4125-a2be-baf0d23b1f43nough water, fiber or activity!!! One or all three of these can lead to…. dun, dun,
    dun….constipation!! Eeeks! Avoid by keeping your water intake HIGH (I recommend 1 gallon/ day for very active adults or at least half of your body weight in ounces for less active/more sedentary adults). Get your greens in to boost up your fiber intake (also whole grains, fruit and
    legumes) and get movin’!! Aim to be active at least 5 days per week!

 

 

  • Eating too fast!! I know, I know….you’re BUSY! Aren’t we all?!! Slow it down and actually enjoy your food! Your belly will thank you! Satiety signals (the signals in your brain that tell you you’re full) take around 20 mins to reach the brain and lessen your appetite. If you slowwwwww down, you are less likely to overeat and your body can digest your foods a lot more efficiently. Eating those small meals, like discussed earlier, will prevent you from being STARVING, which is when we typically shovel in food without thinking. Take a breath, enjoy your meals!
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YOU deserve to feel GOOD!!
  • Limit carbonated drinks, chewing gum and sugar free foods! Switch your beverage of choice to good ‘ol H20! Add in lemon or cucumber or orange slices to flavor and keep it interesting! Peppermint tea is also a great way to decrease the bloat and much better than that can of POP you’re reaching for! Try it out and give water a chance! With chewing gum, you’re simply just swallowing more air! More air = more bloat! Plain and simple! Try switching to mints or just brush your teeth for a clean mouth feel! Sugar- free foods, while popular choices while watching your waistline, can cause bloating if over-consumed. Limit your intake of artificial sweeteners! Be mindful of labels and stick to foods that DON’T come in a package whenever available! Fresh is BEST!

 

  • Dairy/ gluten sensitivities or intolerances. I see this one a lot! To rule out an intolerance you can go get tested by your physician. To see if you have a sensitivity to either dairy (the one I see more common) or gluten, take out all foods containing either (not at the same time!) for 2 weeks, then re-introduce them and see how you feel! Start with dairy and eliminate any foods containing lactose (milk, cheeses, yogurt) for 2 whole weeks—- don’t worry, you can get your calcium in other ways like leafy greens, almond/ rice milk, soy products,etc ! Put those lactose items back into your diet after two weeks. If you feel full, bloated, gassy etc then you probably have some sort of sensitivity! Being in-tuned with your body helps to figure out how to feel your best!

 

 

Feel better already?? Adopt these habits and you’ll be well on your way to a bloat-free, light-as-air, flat-bellied bod! ; )

 

Need help with your eating and meal plan and wanting to spice up your workouts? We’ve got just the plan for you! 12 week personalized programs are available! Check out www.kellisleanbodycoaching.com for more info!

 

 

 

What’s up with the KLBC classes?!

Interested in trying a class out but not so sure what to expect?! Read on!
I LOVE the intensity and energy of the KLBC group classes! The format is different each class, but always in some sort of circuit fashion. Why do we do circuits?
Because I hate competition! I never wanted girls to come to class and feel like they are competing against one another. With circuits, you’re all doing something different at the same time! You’re able to focus on just YOU and geclass2t your sweat on! Each class is a combo of cardio and strength moves to ensure a full body burn each class!

 

class1b It’s an electric environment where everyone is working towards a common goal— to find their BEST self! In most classes, you will complete the circuits with a partner. Newbies are always paired with my LBB seasoned veterans so they never feel lost or not sure what they’re doing! I am always walking around, correcting form and of course shouting out random motivational phrases to keep ya goin’! 🙂

Between body weight, Bosu balls, bands, benches, Pilates rings and weights we sure do switch it up to keep your muscles guessing! The circuits change each class and will always leave you feeling challenged but STRONG! You will never repeat a workout and killer playlist is promised!
Try one out and see what we’re talking about! We love expanding the Lean Body Babe family and we’re ready for ya! class3
Current schedule:
Monday6pm and 7pm
Wednesday7pm
Friday6am
Saturday10am

 

Water, towel and protein bars provided!
Email: Kelli@kellisleanbodycoaching.com to sign up!

Remote Workout– Try it out!!

Happy Holidays!!! I cannot believe we are already close to the end of 2015!!!

 

Let’s talk remote programs!! When people inquire about our remote programs, one of the biggest questions is — “what kind of workouts are they?” To answer that question, I thought I would post another sample remote workout similar to those that we send to our remote program Lean Body Babes! When you sign up, the workouts are tailored to YOUR specific goals and restrictions, but this will give ya just a taste!!!

 

Try it out and let us know what you think!! Interested in a 12 week KLBC personalized remote program??

Email Meghan@Kellisleanbodycoaching.com for more info!!


Full Body Burn!

Complete Each Set 3X through— Alternate A and B (sometimes C) and do them 3X before moving onto the next set!

 

1A. Balancing 1 leg shoulder press. 5lb or 8 lb weight. Place weight in your R hand and lift your L leg up. Once you feel balanced, start pressing your R arm up to the ceiling and back down to a goal post position.

10 reps

Shoulder Press - balancing 1 arm Shoulder Press - balancing 1 arm 2

STAY ON SAME SIDE FOR PART B

 

1B. Cross body crunches. With the weight still in your R hand, cross your arm across your body and lift your L knee to meet it! 10 reps

standing crunch2

 

 

 

SWITCH TO OPP SIDE AND COMPLETE A and B

1C. Squat with alternating knee up. Squat down and bring your R knee into chest, then squat down and bring your L knee into chest. 10 reps each side

Squat - Knee Up Combo


 

2A. Wide ski lunge to press! 5lb. Start in wide stance lunge over to your L side, then back to center and press with your R arm! 10 reps per side

Ski Lunge with Press 1 Ski Lunge with Press 2

 

2B. Wide squat HOLD with oblique crunches. Start in a wide stance and toes out. Come down in a wide squat and hold! Bring both fingerteips to your ears and one side at a time, bring your elbow towards your knee. Don’t bend forward OR back! Once you feel the stretch in your oblique, come back to centerStay on same side. 10 reps

Standing Oblique Crunch 1

2C. Plank jacks! Start in a high plank. Jump your feet out and back in, quickly!! Keep your core squeezing and make sure your booty isn’t sticking up in the air!!

10 reps
Plank - High plank jack


 

3A. Stationary lunge with 2-pulse row. 8 lb weight. Complete one side at a time. Place your L foot in front of your right and come down into a lunge. Place your L elbow down on your L knee. Extend your R arm down. Draw your elbow up to the ceiling, pulse twice, then lower back down. 10 reps on the L and 10 reps on the R

Lunge - row  Lunge - Row 2

 

3B. Wide squat curls. 5lb or  8lbs. Start in a wide stance, arms down and palms face forward. As you squat down, curl your arms up! 10 reps

Squat - Curl 1 Squat - Curl

3C. Alternating hammer curls. 5lbs or 8lb weights. Palms face IN as you curl your R arm up then your L arm!

10 reps per arm

Hammer curl - Alt. 2


 

4A. Basic walkouts. Start standing, fold yourself in half ans walk all the way out to a high plank and all the way back up to standing.

8 reps.

walkouts

4B. Shoulder taps + frog jump-ins! In a high plank, tap your R shoulder, tap your L shoulder, then jump your feet towards your hands and back out!

8 reps

Shoulder Taps frog jump


 

5A. Basic crunch. When you crunch, make sure you DON’T pull your neck forward! Always crucn your chin up to the ceiling and keep your elbows out of your peripheral vision.

12 reps

Crunch - Basic

 

5B. V oblique crunch! Extend your legs up into a “V” posiiton. Crunch across and reach your L hand for your R shin,then lower back down and crunch across and reach your R hand for your L shin.

10 reps per side

Crunch - V toe touch

 

5C. Double crunch. Crunch into a “ball” then extend your legs and upper body out at the same time. In together and out together! Make sure your low back stays on the mat the whole time!

10 reps

Crunch - Double V