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!ūüė≥ūüė≥
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!

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…



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.


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.


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!


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



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.


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!


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!


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!



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!

Country Heat 2

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?
Country Heat flier
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
country heat 4
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!



Thank you ALL for the birthday wishes!!
As I reflect on another year, I can’t help but smile. It’s funny how you think back and just watch things unfold in front of you and you realize that things happen for a reason.
It was about a year ago that I had my results from my first round of the 21 Day Fix Extreme. I thought “WOW, this really works!”. It was at that moment when I realized that programs like it, challenge groups and coaching could be beneficial to other people and I just wanted to help.
I started coaching for the discount ONLY in May 2015. I did not think that I was worthy to coach or motivate anyone. Why would anyone care what I had to say? I wasn’t a fitness expert, I didn’t always eat healthy and I didn’t want to be a yucky sales person. I decided to dive into some of the team trainings for fun. Well, I soon realized that coaching would be the best thing to get through a deployment and the best thing to keep me on track and accountable. It’s so much more than the products.
I am on a team that does charity work/fundraisers for the poor, they run team calls that are motivating and inspiring, there is a focus on building relationships and strengthening marriages above all, they run spiritual groups and book clubs and it’s about helping people in all aspects of life, not just health and fitness. I am so grateful to be surrounded by such amazing people. When Jeff and I had a date night last week, he said that I’m a different person than I was a year ago. Our marriage is the strongest that it’s ever been even after a deployment. If I would not have been a part of my team, things may have been different. I only wish that I could have all of you on that team right along with me. My only regret is that I didn’t jump on board sooner.
I am so thankful that I pushed fears aside reached out to people, started challenge groups and embraced this journey!
Take risks and step outside of your comfort zone. Everything that you could ever dream of is on the other side of fear.
Now for the REALLY FUN part! Anyone that would like to jump into a new fitness program, try Shakeology or even join my team during the remainder of this month will be entered to win the latest workout through Beachbody….COUNTRY HEAT! This program will be released next month and I will have the chance to pick up a copy when I go to Summit in Nashville! I will also provide you with the best accountability group that you could have to remain on track and committed to results!
8_6505_DIRT-TBB_Pre_Launch_Banner_700x350_TBB_Blog_Main_EN_RevisedWant more info?  Send me a message!

Sunday= FOOD PREP!

image2Sundays are definitely a day for rest, but since I’ve started eating healthy it has become prep day too! ¬†I would much rather spend 2-3 hours in the kitchen on Sundays to save time the rest of the week.

I did things a little backwards today. ¬†Usually, I’ll come up with a meal plan, shop, then prep. ¬†To save money and trips to the store, I just prepped first with whatever we had in our pantry/refrigerator. ¬†I have some go-to healthy recipes that we like to have for snacks and I used some leftovers that we already had.

Here are some of my top tips for meal prep…

1) Portion out bigger containers

Not only do you save time scooping out your portions later, but you have them to grab quickly on the go or to pack lunches the night before work/school.  You will also save money buying the bigger containers rather than single serve containers.

image1 (2)

2) Wash, cut up all veggies/fruit ahead

Again, such a time saver!  You are much more likely to grab those healthy snacks if they are already ready to go.  They also make great snacks for the kids!


3.) Try to plan meals that have some of the same ingredients

Not only will this save you time, but it will also save you money!

So here is what happened today.  I decided to make Berry Quinoa Parfaits for mid-morning snacks this week.  It is quinoa, Greek yogurt, fresh berries and a tbsp of honey.  So easy and so delicious!

I made a few of these using whatever strawberries I had left in the refrigerator, but I ended up with extra quinoa. ¬†Instead of eating it plain later on, I remembered that I had leftover grilled chicken and I could make Chicken Stuffed Peppers from the FIXATE cookbook. ¬†I went ahead and boiled some peppers and prepped the stuffed peppers for tomorrow night’s dinner. ¬†The remained grilled chicken leftovers went on top of salads that we will eat for lunches during the first part of this week.

I use my FIXATE cookbook almost daily.  Find out more about it HERE!

4.)  Make big portions

I am all about making huge portions of something to have leftovers for later.  I will sometimes quadruple pancake recipes so that I can freeze the rest to have throughout the week.  I also like to double up dinner so that I have leftovers for lunches the next day.  I do the same thing with homemade granola and egg cups.  Egg cups are perfect to have as great breakfasts on the run or a midmorning snack.  Here are some great recipes for them!

21 Day Fix Approved Egg Cups

I hope that these tips help you!  What are your favorite tips for meal prep?