Kristen Clahane Fitness & Nutrition Coach

This is my “It’s On You” Era

You need to want it for yourself. You need to be willing to commit.

I have a couple openings for new clients, but I’m only considering individuals who are ready to fully commit.

You must be ready to trust the process. Trust my years of training and experience. Be willing to put in the work.

So if you’re ready for change. Ready to fully commit to yourself. Ready to stop chasing shortcuts, bouncing from program to program, and ready you know you have an expert coach in your corner, let me know!

DM me for more info, to fill out an application, or to schedule a discovery call.

Jumping right back into a busy post-holiday schedule with school, work, sports, and quite a to-do list.

The hardest challenge for me is having dinners ready to go when my crew gets home needing dinner asap.

One of my favorite strategies is “Bowl Dinners” or “Power Bowls”. I’ll cook a protein(s) and carb(s) ahead of time and we will all create our own bowl based on our needs and taste.

Ex: Burger Bowls

Ground Beef, browned, rinsed and seasoned with salt and pepper.

Baked Fries or Roasted Potatoes.

Greens - a garnish or more of a salad depending on taste and needs.

Chopped onion, pickles, cheese, and condiments allow everyone to make what they like.

We also do taco bowls, chipotle bowls, Mediterranean bowls, scrambled egg bowls, and buffalo chicken bowls.

What do you struggle with the most nutrition-wise? How can I help?

Is it harder to find time for your workouts?

Less time to plan and cook healthy meals?

More sweet treats?

Later nights with less sleep?

Upswing in boozy events?

Stress?

Drop your biggest challenge below and I’ll try to help you find a solution or strategy.

Balance.

When it comes to fitness and nutrition over the holidays, it’s all about balance.

Enjoying the magic of the season, enjoying time with friends and family, attending parties and enjoying an extra treat or beverage.

Let’s use Thanksgiving as an example.

It’s just one day.
It’s just one meal (sort of?)
It’s actually not going to derail your hard work.
So you really could just enjoy yourself.

But if you want to take it a step in a healthier direction while still finding balance, here’s my suggestion:

Eat a healthy breakfast that focuses on lean protein.

Try to get some movement in early in the day - even if it’s just a walk. Or find a local bootcamp or charity event like ‘ Turkey Burn.

Depending on the timing of “the big meal”, you might want lunch - again focus on lean protein.

Thanksgiving itself is a high fat, high carb meal which is fine. It’s 1/365 days.

If you want to take a healthier route you could always start with a little taste of everything, then go back for more of what you like (if you’re still hungry). Or skip x and y if you don’t like them and load up on that stuffing and gravy. Don’t feel pressured to eat things you don’t actually love.

And save room for dessert. Obviously. But same thing here - if you don’t love it, don’t eat it. If you’re feeling stuffed, don’t finish it.

And never ever allow anyone to make you feel guilty for eating or not eating something.

Then instead of sitting around the table discussing politics after dinner, why not suggest a family walk or game? Better for your physical AND mental health 😂

Friday morning it’s back to a normal breakfast and hopefully a nice lifting session before you start shopping 💪💪

What’s your biggest challenge over the holidays? Traveling away from your gym? So many food-based gatherings? Extra booze? Stress? Let me know, and I can help you strategize.

shoutout to and this 📸 throwback.

One of my favorite Physical Therapists referred this amazing mama to me and she has progressed so quickly!!

I’m so proud of her consistency - we all know how hard it can be with little ones and minimal sleep.

She always shows up for herself, puts in the work…and she has gotten SO strong!!!

…regarding your health and fitness goals.

If you’re not where you want to be or are not progressing in that direction, there are 5 simple things to ask yourself before trying a new fad, new drug, new class, new intense diet…

1. Is my sleep s**t and my stress through the roof?

2. How much alcohol am I drinking? Can I reduce it significantly?

3. Am I eating enough lean protein and produce? Real food sources?

4. Am I prioritizing true strength training? Lifting heavy weights, not simply getting sweating with burpees and combo moves and “never repeating the same workout”? Am I sticking with it or just bouncing all around trying new classes and new apps?

5. Am I getting up and moving throughout the day? Am I walking?

Your honest answers to those questions should reveal a lot. Until you have those 5 things in check (or at least 4/5), don’t expect the results you want. You have to consistently put in the work long-term.

Super easy chili alternative. Perfect for sports nights or a Halloween dinner.

The sweet potato keeps it mild so it can feed the whole crew.

I like topping it with Greek yogurt and green onions. My kids throw in shredded cheddar cheese and crushed tortilla chips.

What are your favorite crockpot meals?

Drop it below and I’ll send you a copy of my “Nutrition Scoop” full of tips and easy recipes.