Another adventure!

What’s in the box?!

As most of you know, I’m a full-time Speech-Language Pathologist in a school system. I love my job and I also love the flexibility that my career field offers. I can work in school systems, private practice, nursing homes, hospitals, NICU, etc.. It’s the perfect career for a military spouse since we have to pick up and move every couple of years. I love all of the experiences that I’ve been afforded. During this season of our life, the school system has been perfect considering the ages of our children. I’ve been able to take them to school with me and share in those experiences, as well as, be on the same schedule as them through two deployments. As we look ahead to another move, we’ll have to decide what’s best for the next stage. Only time will tell! LOL!

I also began a venture into health coaching a couple of years ago. I was working on my own health/fitness and figured out that the best accountability was to help others as well. It’s been so rewarding and the benefits have carried over to all aspects of my life…parenting, marriage, vision for the future, goal setting, embracing the positives and striving to live each day to the fullest. Being a part of an amazing team has pushed me to step outside of my comfort zone and strive to become a better wife and mother.

I used to work in a hospital in the NICU and outpatient pediatrics. Many people aren’t aware that a part of Speech Pathologist’s scope of practice is feeding/swallowing. I loved that environment. I was constantly challenged and constantly learning in the medical environment. Since having my own children and dealing with bottles, pacifiers, sippy cups, spoon feeding, picky eating, etc., I’ve been wanting to get back into the area of pediatric feeding. I plan to pursue this when we find out our next location.

About a year ago after my experience with coaching and improving my own nutrition, I found myself wanting to learn more. I love being an accountability partner, but I wanted to have more knowledge in the area to serve others the best that I can. I am a firm believer that good nutrition can be the starting point to improving any aspect of life. I also believe that teaching our children good eating habits is crucial. The obesity rate is astronomical in our country. There are so many busy families out there and often quick/convenient food takes priority over nutritious. I want to help families come up with plans to incorporate healthier habits.

I’ve decided to take courses to become certified as a Nutrition and Wellness Consultant and Youth Nutrition Specialist. It’s been something that was weighing on my mind for awhile and I decided that this was the right time to go for it. I feel that the knowledge will help me both in the area of pediatric feeding and coaching. I’m looking forward to the challenge and I look forward to helping others lead healthier lives!

So what’s in the box?! TEXTBOOKS!

Here’s to another adventure!!23E427CE-F1D0-431D-A50D-CC18FC7E2604.jpeg

Perfect Timing

I shared this with my team and fellow coaches today. I totally believe that things are placed in your life at the right time. If you need a positive change, I have the tribe for you! Sneak peek into our team is coming up on Monday!

I just have to share this…
This morning I went to a Reintegration Training that was put on for spouses/families in preparation of my husband’s unit returning from deployment.  They basically discussed the adjustments, struggles and things to prepare for as the Soldiers return. Believe it or not, as much as it’s a happy time when they return, it can be a time of struggle for many families. It’s not an event, it’s a process.
I never would have imagined how much the strategies and suggestions discussed lined up with things I’ve learned through coaching. The focusing on gratitude, developing routines and structure, finding things to help decompress and destress, communication strategies and overall life skills that can make the adjustment easier when they come home…I’ve gained so much of it through personal development. I would have never started reading books on personal development if I hadn’t started this business.
I couldn’t imagine where I’d be after these back-to-back 9 month deployments if I hadn’t had the positive impact of coaching. I know that I would have survived, but I know I would have had more struggle, I’m sure I would have made a big deal over the little things and I would not have the mindset that I do now.
The business is not just about fitness or a shake. It’s life changing. I’m so happy that I saw the value in diving into this whole coaching thing.

The picture may not have to do with the post, but everyone needs a dose of baby cuteness sometimes!😂. This was Hadley during the training.

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Transformation Tuesday

It’s no secret that I’ve developed some healthier habits in the past couple of years…
💪workouts regularly
🍎healthier eating (definitely still enjoy my share of ice cream and pizza!)
🍰A superfood shake everyday that actually tastes like a dessert
👭Having the group support and accountability to maintain these healthier habits!

I’ve known that I’ve felt better. I’ve known that I’ve lost and maintained a good weight. I knew about the gained confidence, feeling stronger, and the new found motivation to be the best version of me. But did I see it?!

Not until I really compared! 🤦‍♀️
Age 29 vs age 35
Not to mention that I’m 8 months pregnant in the 35 year old picture!😳

Maybe I’ve found the fountain of youth in this drink?! I love knowing that I’ve improved my body from the inside out!

Want to know the secrets to all of these changes AND get a FREE sneak peek into what a “challenge group” is all about?

We start Monday for a 10 day sneak peek! Join us! Comment below or message me for details!transformation

Who loves FREE!?

Who loves FREE?!

Have you ever wanted to get into a workout routine but had no idea where to start? Have you bounced back and forth between the gym, at-home workouts, running and haven’t quite gotten results that you were happy with? Maybe you’ve completely fallen off of the wagon and your gym membership is just money that you’re throwing away each month!🙋 Yep, I’ve been ALL of those at one point or another!

Prior to getting pregnant with my 3rd child, I was in the BEST shape of my life! Like I could ALMOST see ab muscles!😂

It wasn’t all about the ab muscles though! It wasn’t about a number on the scale. It wasn’t even about the clothes that fit me. It was about something so much deeper.

⭐️It was about the confidence that I had built. I felt comfortable in my own skin again and I felt STRONG!!

⭐️I had energy! I was able to keep up with 2 kids, full-time work, a deployed husband, the housework…everything!

⭐️I had something to focus on for ME!
So many times moms lose themselves in the lives of their kids and forget to take care of themselves. I had a positive mindset each day because I was able to take care of myself first!

💕I had the community of people along with me that were all making healthy changes in their life. The support system is KEY!

How did I gain all of this?
Yep, 30 minute workouts in my house! Now I want to give you a FREE sneak peek into what helped me. Get a 1 WEEK glimpse into what a challenge group is about and have a chance to try all of the workouts that helped me find my sense of self and my confidence again!

Each day, we’ll choose a different workout from the massive library(ALL fitness levels welcome!! YES, even beginners!!), provide support and accountability and you’ll even get all of my favorite healthy recipes AND meal prep tips!

Want more information?

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Time For Me

20993093_1935656516712923_3350517785178961645_nIn 8 years of being a mom, I’ve had the chance to do the stay-at-home gig, working mom thing and part time working thing and I’m so thankful for those opportunities. I remember when I first started staying at home full time when Brayden was about 1 year old. I remember thinking that my new “stay-at-home” mom status gave me full permission to live in yoga pants, t-shirts and a baseball cap. There were even days that I didn’t make a shower a requirement!😳😳
Fast forward to these days on maternity leave. Although I enjoy my lazy days here and there AND my workout clothes, I understand the importance of getting up, getting dressed (including a shower!) and yes, even putting on makeup every day!


If I don’t take care of myself, how am I going to take care of anyone else. Not to mention, I’m a lot more motivated to get things done when I’m dressed half way decent. It’s amazing how some makeup and a hair straightener can give you the motivation to tackle to-do lists and run your day. 


Don’t let your day run you! No matter how you feel, get up, dress up, and show up!

What you see is what you get.

possibilitiesWe didn’t make it to church today, but I’ve found a series of sermons online that are amazing to listen to.  After a slow moving morning, I pushed play and listened as I got ready for the day.

He spoke about how so often in life, we are handed situations that we just weren’t expecting.  So many times, we get thrown a curve ball and we want to run and hide rather than figure out how to embrace the moment.

When you encounter a rough patch or unexpected situation, how do you view it?  Some may view it as a challenge, a learning experience, or an opportunity for growth.  More often than not, I’m willing to bet that we view it as a problem.

When I said “yes” to marriage and this Army life, little did I know that almost 11 years later I’d be sitting here with 2 kids, 8 months pregnant with baby #3 and a husband that has been gone for 18 months of our almost 3 years here.  Big problem, right?!  Finding out about the 3rd pregnancy right before he was leaving for the 2nd deployment certainly wasn’t our idea of a fun surprise either.

In the sermon today, he said that instead of seeing these kinds of situations as a problem, we need to see the possibility.  It certainly seems easier said that done in the moment, but we have to trust in the bigger plan.  There is a reason that we are being tested.  There is someone bigger than us that knows what’s best for us.

When the first deployment was upon us, I knew that I needed a plan.  I needed to use the time to focus on me, my own health and fitness, and I’m so thankful that I jumped into an opportunity that changed my life for the better.  When the second deployment (and 3rd pregnancy) was upon us, I knew that I had a choice.  I could view this as a terrible situation and a huge inconvenience or I could use it as an opportunity to further improve myself.  I could focus on a healthy pregnancy, focus on the kids, and continue to help others who may be going through similar situations.  I looked at the fact that we have an opportunity to raise another child and we should be so thankful that we are given that chance.

Next time you go through an unexpected situation, ask yourself what the possibilities are.  Maybe your business isn’t going the way that you thought it would.  Focus on the possibility of helping just one person and the impact that you could have on them.  If your career isn’t going your way, think of how your attitude and effort in that job could lead to more opportunities down the road.  If your marriage is struggling, think of the possibilities if you put forth the effort today.  In the sermon, he spoke of a situation where the wife saw the opportunity of smiling and laughing with her husband again and that motivated her to work through the struggles.

What we see is what we get.  We can see a problem or we can see the possibilities.

As we are on the downhill slope of this deployment and pregnancy (and time seems to crawl at a snail’s pace), I see lots of possibilities.  I see the homecoming celebrations, the kids smiles and laughter as they hug their daddy again, our time together as a family, the opportunity to see the love that I have for my husband as he holds another baby girl, the bike rides, the pool days, the vacations,  the adventures and the planning for the future and what’s next for our family.  Those are the possibilities that are going to keep me pushing through each day.  Those are the possibilities that I can see that help me to see the positive light in every day and keep moving one foot in front of another.  Those are the possibilities that are going to put a smile on my face and make this time as good as I can for the kids.

See the possibilities.

If you want to hear the sermon for yourself, HERE IT IS!

Sunday Funday!

I love to use Sundays to prepare for the workweek. Do I always do it?  No!  I despise that feeling of driving home from work and having no idea what I am going  to fix for dinner. I also hate that feeling of fixing lunches and barely having anything ready. I eat a bunch of snacks that next day but then I’m starving by mid-afternoon!

Now that the pregnancy nauseousness has subsided and I’m feeling more like myself, it’s time to get prepared!  I bumped up a calorie bracket due to the pregnancy. Many of my breakfasts and snacks are the same to save in planning and time. I added vegetable egg cups in the mornings because I’ve been waking up SO hungry!  So here’s the plan…

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I went to the store and started by getting  my son’s lunch done since it’s the easiest. Turkey wraps with a side of pickles so he can add them later.  I’ll also add applesauce, yogurt, fresh fruit and fresh veggies to his lunch when I pack it.

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Next up, my midmorning snack- Greek yogurt, homemade granola and fresh fruit. I make Homemade Granola from the FIXATE cookbook in bulk and separate it out into smaller portions.img_6057

I put Mexican Chicken Tortilla Soup into the crockpot.  I know that it’s not on the meal plan until Saturday but I’m going to freeze it in portions so I’ll likely get 4-5 meals out of it.  I’ll just have to defrost one on Saturday.

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Next, Turkey Chili which is dinner for tonight/lunch for tomorrow.  Awhile back, I browned a ton of ground turkey and just froze it.  I prepared every other ingredient for the turkey chili and just added the cooked turkey.  It’s simmering on the stove as we speak!

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Vegetable Egg Cups!  Such a perfect, easy breakfast!  There are so many variations that you can make.  I added turkey bacon (which I cooked in the oven as I was preparing the chili and crockpot soup), peppers, onions, mushrooms, sea salt and pepper.  Here are some great suggestions! 21 Day Fix Egg Cups

 

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As I prepped and cooked everything else, I went ahead and chopped extra veggies and put them into containers.  It helps so much to have these washed, cut and ready to stick into lunches.  I also washed fruit and have them ready to grab and go too!

Speaking of veggies, Red Pepper Hummus was probably the easiest, quickest thing to make.  I just added everything and blended it right up!  I doubled the recipe from the Core De Force eating plan booklet.

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Before I froze the flank steaks that I bought, I went ahead and added the marinade.  Dumped everything in the bag and done!  Freezing it for later in the week and for another time down the road  I went ahead and used the same marinade on the steaks for the Beef and Broccoli recipe which is tomorrow’s dinner. I have that in the fridge ready to cook. Here’s the recipe for the Ginger Soy Flank Steak! Ginger Soy Flank Steakimg_6065

The last thing that I did was Chicken and Black Bean Burrito Salad in a Mason Jar.  LOVE having these for quick and easy dinners/lunches!  So healthy and filling too!

Here’s the recipe!

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Whew! Now I know you’re wondering…”Did you spend ALL day doing all of this?!?!”.  Of course not!  In all honestly, it took me 3 hours and that includes time to do dishes and return my kitchen totally back to normal!  Sure it was 3 hours, but well worth it considering the amount of time I am going to save throughout the week when I have a dinner plan and lunches done!

Need more info about meal prep or advice on the best plan for you?  Just ask!

The deployment truths…

It’s hard to put into words…the gut-wrenching feeling that you have when you watch them board that plane. For those that have been through it….you know…

There are feelings of relief that the journey has begun. The months of preparing are over. The gear and duffel bags that have been laid out across the bedroom floor for weeks (or months!) are now gone. The anticipation is over and you can now focus on counting the days until his return instead of dreading the days until they leave.
There are feelings of hurt, especially for your children. They can’t quite comprehend, but you know that they know the pain that you feel, too. You want them to always keep Daddy in the front of their minds over the months to come, but you dread hearing the words “I miss Daddy”, because it shows that they are hurting. You pray that this experience doesn’t cause them to act out or change in any way and you do everything in your power to keep routines the same and make them comfortable.  Tears flow from both of you when your 4 year old asks to hear the “wooo woooo song” on the way to the airport.  It’s “mine and daddy’s song” that they have danced along to in the kitchen too many times to count.  You think that she doesn’t get it, but she knows…
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We have grown so much in 10 years of marriage.  As he says, “we are probably more in love now than the last time we had to endure this”. I couldn’t agree more.  It’s amazing how time apart can bring you so much closer. You appreciate the small stuff. You don’t get wrapped up around the petty things. The toilet seat can stay up, he can leave laundry on the floor and you don’t care because you are just thankful that they are present.  You live in the moment and you appreciate each minute that you do get to spend with them.  You make it a priority to have date nights because you know how important it is to have the time to focus on yourselves.
It’s no longer about having to deal with everything while he’s away…the house, the car, the kids, working full-time, the cooking, the shopping, the washer that will likely find its way to break in the next 9 months…that’s just life.
It’s about having to go through the daily routine without your best friend beside you.  The kids’ giggles, their excitement when they learn something new, the impromptu Nerf wars, conversation around the dinner table, dance parties, relaxing after a long day, the first day of school, birthdays, holidays, the hugs, and the kisses goodnight.  You are thankful for technology and the ability to see their face in real-time on Sunday afternoons while you’re preparing for the week, but it just doesn’t compare.
You don’t resent them for leaving. They are doing a job that they love.  It’s what they’ve trained for. To be honest, you carry their pain on your shoulders also because they have it worse than you do. They are in a foreign land away from everything familiar. There are times that they fear for their life and wonder if they’ll return. They can’t hop in a car to drive to visit family, enjoy the luxury of a king-sized bed or have the joy of cleaning up children’s messes. They have to rely on text messages, care packages and the occasional FaceTime call to connect with life back home.
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Time heals everything. No matter how much you miss them, you still regain the power to take on each day just as before. You know that each day gets a little easier and with each day that passes, it’s one day closer to wrapping your arms around them. You go through your days and learn to live life without them for awhile. You never wish for life to fly by, but there are times when you wish that it was one big dream and you could just wake up 3 seasons later.
So today, it’s okay if you feel like you’ve been hit by a freight train. You may feel like letting your kids have candy for dinner and downing a whole pint of ice cream.  You know that tomorrow the sun will rise and it will be a new day. Things will be better.  Give yourself some time and forgive yourself for taking a knee for a few days.  With each passing day, you see a little more sunshine peeking out from behind the clouds and know that you can do this!  You get a little tired of people saying how “strong” you are for going through this and they “don’t know how you do it”.  There are days that you don’t even know how you do it, but you do.  Remember that you ARE strong and capable of anything that is thrown at you.
More than anything, you feel fortunate that you have someone so special to miss so much. You know that happier days are coming and you will be a stronger couple and family for all that you have endured.  The happy trip to the airport will be here before you know it.
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KICK YOUR WAY TO BETTER HEALTH!

This week has been exciting!  The release of Core De Force, preparing for the start of a new Challenge Group and getting ready to get ahead of the game this holiday season! Did you know that between October and New Years, people gain an average of 11 pounds?!  There are ways to enjoy the holidays and still focus on your health!

Core De Force is officially here! I am so excited for you to officially be able to join me in your own Core De Force Total Body Transformation.  If you are not familiar with the program or you are wondering what the buzz is all about let me give you the scoop.  Core De Force is a 30 day total body transformation program that requires ZERO equipment, no baseline of fitness and each workout is 25-45 minutes in length.  It is an MMA inspired workout that is created by former Les Mills Instructors, Joel Freeman and Jericho McMatthews.  The sneak peeks for this program were amazing! There is a super simple meal plan to follow and a workout schedule that tells you exactly what you need to do to get the results that you want.  You honestly can’t go wrong with this program.  Plus I have seen the transformations for the test group and they are incredible!!

Want to join us?  You can head over here to get started HERE!  Once you’ve purchased the program, send me a message or email (stephanie.m.keenan@gmail.com) and I’ll add you into our Exclusive Challenge Group that will provide you with all of the support and accountability that you need to be successful in this program!

Need more info?  Send me a message!

 

YEEHAW!

I’ve been getting a lot of questions about the latest workout that will be released THIS Wednesday, July 27th!  I’ve done the sneak peek workouts and I must say that it is a BLAST!  I didn’t think that I’d be sweating with some line dancing, but I was wrong!
Here are some details about the program!

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What is Country Heat?
Country Heat is a high-energy, low-impact dance workout that’s so simple and so fun, you’ll love it from the very first step. Each 30-minute routine is packed with easy-to-follow dance moves set to the hottest country music around. All you have to do is follow along and before you know it, you’re scorching calories, burning fat, and melting away the pounds as you reshape your entire body – all in just 30 days. Plus, it comes with an easy-to-follow portion control nutrition plan to maximize your results.
Who should buy it?
Anyone who’s looking for a simple, fun, and effective way to lose weight and get fit. While Country Heat is perfect for beginners, it’s also a great cardio-based workout for people at all fitness levels who like to dance or want to stay in shape. It’s also a great choice for people who like to dance but are intimidated by choreography. There are no complicated moves, no weights or equipment-just follow along and you’ll be dancing right from Day One. Also great for anyone looking for a low-impact exercise program (no jumping or weights).
How is it different from CIZE?
Country Heat’s choreography is simple; all you have to do is follow along! Autumn teaches you two steps at a time, then moves on to the next two steps. And you don’t need to memorize anything.
Country Heat features the hottest country music, using fully licensed songs that you’ve probably heard on the radio. Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training within each routine. The result? A fired-up metabolism that burns maximum calories and fat-in just 30 minutes a day!

 

What do I get when I purchase the program?
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When you purchase your Country Heat you will get:
– 6 workouts on 3 DVDs in 30 minutes or less.
-7 Color coded portion controlled containers to efficiently help you portion out your food
-Country Heat Nutrition Plan which is an easy to follow guide that has recipes, tips, and more to help you get results.
-30 Days of Shakeology in any flavor
-Quickstart Guide- This is a simple 3 step guide that preps you for your fitness journey by giving you the low down on the nutrition plan and workouts.
-30 Day Calendar so that you know exactly what workouts to do in what order to maximize your results.
-Plus when you get the challenge pack you get access to Country Heat On Demand which means unlimited access to stream Country Heat and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts the minute you make your purchase.
Country Heat
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How do I get my hands on this FUN program?
All you need to do is fill out this form and I will be in contact as soon as it is released!  I will provide a group to hold you accountable and support you from start to finish.  I will teach you about the nutrition plan, provide motivation daily and help you to make small changes in your life that will add up to huge changes!
Who’s ready to get their boots on and dance?!  Don’t wait to respond because the new challenge begins on August 1st!