The Get in Shape Workout Plan » get in shape http://thegetinshapeworkoutplan.com Get in Shape From Anywhere Sun, 07 Apr 2013 16:33:20 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Peanut Butter Banana Wrap http://thegetinshapeworkoutplan.com/peanut-butter-banana-wrap http://thegetinshapeworkoutplan.com/peanut-butter-banana-wrap#comments Mon, 10 Sep 2012 12:36:22 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5922 This could be a great pre-run snack.  The calories, fat, and carbohydrate levels are high enough to keep you full and fueled for quite a few miles!  This snack is super delicious and will definitely be a healthy alternative to any sweets you may be craving.  It would be great for kids and is super easy to make too!

Peanut Butter Banana Wrap

Ingredients:

1 Joseph’s Whole Wheat Flaxseed wrap

1 Banana

2 T natural peanut butter

1 T organic honey

Cinnamon to taste

Directions:

Spread peanut butter on one half of the wrap.  Slice banana into pieces and place on peanut butter.  Drizzle honey and sprinkle cinnamon.  Fold in half and devour.

Nutrition:

Calories – 432

Carbs – 52g

Fat – 18g

Protein – 16g

 

Kyra,

The Get in Shape Girl

 

Like this recipe and want more like it?

Check out the Bikini Cookbook

]]> http://thegetinshapeworkoutplan.com/peanut-butter-banana-wrap/feed 0 Homemade Peach Ice Cream Shake http://thegetinshapeworkoutplan.com/homemade-peach-ice-cream-shake http://thegetinshapeworkoutplan.com/homemade-peach-ice-cream-shake#comments Sat, 01 Sep 2012 12:47:25 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5888 Homemade Peach Ice Cream Shake

You know those days when you want home made peach ice cream but you want to keep your results from your hard work and still look hot in your bikini?  Try this awesome protein smoothie instead!

Ingredients:

8 oz unsweetened coconut milk

1 scoop About Time vanilla whey

1 large peach

Ice

Directions:

Slice peach.  Get as much of the fruit you can without the pit.  Add all ingredients to blender and blend.

Nutrition:

Calories – 221

Carbs – 18g

Fat – 5g

Protein – 27g

 

Like this recipe and want more like it?

Check out the Bikini Cookbook

]]> http://thegetinshapeworkoutplan.com/homemade-peach-ice-cream-shake/feed 0 Interview with Fitness Model, Kelsey Byers http://thegetinshapeworkoutplan.com/interview-with-fitness-model-kelsey-byers http://thegetinshapeworkoutplan.com/interview-with-fitness-model-kelsey-byers#comments Wed, 29 Aug 2012 12:16:08 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5983
We are so incredibly lucky today!  We are lucky every day, but today especially because Fitness Model Kelsey Byers in in the house!!!!!
If you don’t know Kelsey already, you can go to her Facebook page right now and check her out!  She’s a stunning beauty who made her way from 176 back to 135!
Kelsey has an amazing transformation which has now graced the pages of tons of magazine and publications including Oxygen Magazine and Bodybuilding.com!  Not only that but she’s finishing up a graduate program, getting in all of her workouts and enjoying her life…. which includes going to dinner with her girlfriends, which is what we’re gonna talk about today…
1. When going out to dinner how do you find healthy choices that fit your lifestyle?
Since hiring my nutritionist, I know that I need a lean protein and complex carb at each meal. I’ve learned how to order healthy. Most restaurants will take your request for “no butter, no oil.”
Learning HOW to order has made a big difference in my life with staying fit and lean. I try not to go out to eat as often because it gets expensive. I like to cook my own meals, that way I know how my food is cooked.
Of course, there will be occasions and social outings, so you just really have to know how to order and be aware of the portion size so you don’t over eat.
2. What are some of your favorite items that you generally choose from when dining out?

Egg white and spinach omelettes, grilled shrimp or chicken with no butter and no oil, steamed vegges and brown rice or corn tortillas.  For a healthy fat, I like a couple slices of avacado.
For veggies, steamed asparagus or a salad with salsa instead of dressing (or choose a fat free dressing).

I only eat whole wheat bread or pasta.  These few things help me keep my nutrition in check!
3. Are there any items you will hands down avoid and if so, how do you do it?
I stay away from ranch dressing and mayo.  I just know how much fat they contain and they really aren’t worth
the extra pounds on my hips. This coming from a girl who ate ranch dressing on everything in college! Yes, it can be avoided. :) I also stay away from white cream sauces, regular salad dressings, white breads and pasta.
4. When you dine with your girlfriends do you ever feel pressured to have certain foods like unhealthy appetizers, even if you are splitting them?  If so, how do you deal with it?

I don’t feel pressured anymore. There was a time that I did, but now I stay away from fried foods and anything with cheese. If I want an appetizer, I order something healthy like ceviche, a salad or shrimp cocktail.

I would encourage them to split something healthy with me. There is no need to feel pressured to ruin your hard work of eating clean. If you meet a long term goal, treat yourself once and then get back on your routine.
Everything in moderation.
5. I personally have a few favorite restaurants that I know have very healthy selections.  Do your friends ever try to get you away form those places familiar and if so, does this ever cause you anxiety, and if so, how do you overcome it?
I can usually find something healthy on any menu, so I don’t stress about it. I like to try new places. If I know where we’re going, I look up the menu online ahead of time.
Again, the key is knowing HOW to order and WHAT to order. Nothing fried. Go for grilled, steamed or baked with no butter or oil.
6. If it is an occasion where you may have a cocktail or two, what are your go-to’s?
I love a glass of red wine. I like to have a glass at a wedding, vacation or outing with the girls. I usually limit myself to a glass or two because I don’t want to go into a “sugar coma.”
7. What are the best tips you could give a young woman our age to keep from getting derailed when going out for dinner/ drinks?

I would recommend eating a small meal before you go out, that way you aren’t starving. When I’m starving, I will eat anything. It’s important to eat every 3 hours to keep your metabolism high.

Eat a lean protein and complex carb before you meet them out, then you can have a light meal once it’s time to order. If you are drinking alcohol, I would just order a lean protein and steamed veggies for dinner and skip the complex carb.
8. What do you think the best way would be to get your girlfriends to go from dinner and drinks to joining you on a run or in the weight room would be?
I believe you just have to lead by example.  Your results from eating clean and working out should inspire them enough without you having to “push” a certain lifestyle on them.
You could invite them to join you for a weight session or run, but don’t put them on a guilt trip if they decline. Just let them know the invitation is always open! :)
You can find more from Kelsey here:
Kyra,
The Get in Shape Girl
Are you ready to get into Bikini Model Shape?
]]> http://thegetinshapeworkoutplan.com/interview-with-fitness-model-kelsey-byers/feed 0 Turkey Roll Ups http://thegetinshapeworkoutplan.com/turkey-roll-ups http://thegetinshapeworkoutplan.com/turkey-roll-ups#comments Sat, 25 Aug 2012 12:11:47 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5698 Looking for a low-carb lunch or snack?  This recipe is super lean and super quick to put together!  I love it for afternoons when I’m hanging by the pool because it’s simple, clean and won’t make me feel bloated!  Feel free to serve with a side of cucumber!

Turkey Roll Ups

Ingredients:

6 low sodium deli turkey slices

1 cup spinach

6 teaspoons mustard

2 tomato slices ( app. 1/2 inch thick)

Directions:

Lay out deli turkey and fold in half.

Add spinach, tomato and mustard then roll up the turkey around the fixin’s.

Nutrition:

Calories – 171

Carbs – 11g

Fat – 3g

Protein – 24g

 

Kyra,

The Get In Shape Girl

 

Like this recipe and want more like it?

Get the Bikini Cookbook here!

 

]]> http://thegetinshapeworkoutplan.com/turkey-roll-ups/feed 0 Mother of Two Loses Weight and Gains Confidence http://thegetinshapeworkoutplan.com/mother-of-two-loses-weight-and-gains-confidence http://thegetinshapeworkoutplan.com/mother-of-two-loses-weight-and-gains-confidence#comments Wed, 22 Aug 2012 12:47:58 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5965 Today’s post comes from one of my clients.  Her success story is similar to many women I encounter.  She has two kids but found herself unhappy with her body.  Determined to lose weight and become comfortable in her own skin, she set out to get in shape and become healthy.  I wanted to share her story to help inspire those of you out there who feel like they need that extra push to begin their own fitness journey.

When I started The Get in Shape Workout Plan in March of 2012 I was 145 at 5’3 and very unhappy. I knew I was overweight and my clothes didn’t fit like they used to, but I was still in denial of how I actually looked.

I didn’t really know until I took that first picture (the before picture.)  Uggh, I was horrified at what I looked like.  I have always been someone that struggled with weight but would always go up and down by about ten pounds.

When I met my husband, 14 years ago, I was 123 pounds.

When I got pregnant with my first son, who is now seven, I was 129. After I got rid of the baby weight I made it down to 131 pounds.

Then I had another son, who is three, and stayed around 135 to 138.

I was not happy two years ago and did a lot of unhealthy dieting-anything from the 500 calories a day to just eating an apple all day and exercising.  Sure I lost 15 pounds, but it came back in less then six months.

Which brings us to March of 2012, when I was weighing in around 145. I was searching some Facebook pages and saw a friend of mine had liked a bikini fitness girl’s page so I checked her page out.  That is where I saw a picture of Kyra on her Get in Shape Girl page.   So I then clicked that and read about her and her life change throught weight loss and other success stores of her clients.

I was sold.  I signed up and started immediately.  My husband made a comment to me about a month into her program about how proud he was that I was doing it and how excited I was about it all.  Kyra showed me that this lifestyle is not dieting, it is just a better way of eating.  The RIGHT way of eating.  Everything is yummy and easy to cook and fun to cook.

This has changed my life and the way I look at food as well as the relationship I have with food.  I love to come up with clean foods to cook on my own from what I have learned from Kyra.  I have gone from a girl that could eat a bag of  Cool Ranch Doritos to a girl that can eat a bowl full of broccoli and be happy with that.  I have gone from 145 to 134 with kyra giving me the tools that I need to be happy.  

I have goals now- healthy ones!  My two biggest goals are: to compete in the Miss Universe Bikini competition next June in Miami, FL; and to become a personal trainer.  I would never have thought about either of those if I had not have found Kyra, The Get in shape Girl!!!

THANK YOU Kyra-xoxo

Are you ready to start your journey?

Allow me to be your guide.

Sign up for virtual training today.  

]]> http://thegetinshapeworkoutplan.com/mother-of-two-loses-weight-and-gains-confidence/feed 0 31 Places I Want to Go http://thegetinshapeworkoutplan.com/31-places-i-want-to-go http://thegetinshapeworkoutplan.com/31-places-i-want-to-go#comments Fri, 17 Aug 2012 12:01:57 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5799 The Get in Shape Girl celebrates her 31st birthday by sharing 31 places she wants to go rock her bikini body!

1. Barcelona

2. Cadaques, Spain

3. Rome

4. Dubrovnik, Croatia

5. Athens

6. Mykonos (amongst other Greek isles I don’t know about)

7. Prague

8. Munich

9. Zurich

10. Monaco

11. Cannes

12. Dublin, but really everywhere in Ireland

13. Honolulu, but all over Oahu

14. Key West

15. New Orleans

16. Chicago

17. Austin

18. Australia

19. New Zealand

20. Fiji

21. Moscow

22. Alaska (only in the summer though)

23. Vancouver

24. San Francisco

25. Iceland

25. London

26. Stonhenge

27. Stockholm

28. Oslo

29. Helsinki

30. Scotland

31. Istanbul

 

Kyra,

The Get in Shape Girl

]]> http://thegetinshapeworkoutplan.com/31-places-i-want-to-go/feed 2 Kyra’s 31 Favorite Foods http://thegetinshapeworkoutplan.com/kyras-31-favorite-foods http://thegetinshapeworkoutplan.com/kyras-31-favorite-foods#comments Wed, 15 Aug 2012 12:45:51 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5796 The Get in Shape Girl shares her 31 all-time favorite foods that help her maintain her bikini body… for the most part :)

1. Steak – rare

2. Bacon

3. Tuna tataki

4. Tuna Tartare

5. Beef Carpaccio

6. Buttery mashed potatoes

7. Smoked salmon (raw)

8. Mango

8. Pineapple

9. GISG Oats

10. Brownies

11. Banana

12. Peanut butter

13. Almond butter

14. Cashew Butter

15. Coconut and walnut crusted chicken

16.Gourmet White chocolate and macadamia nut cookies

17. Gourmet Chocolate Chip cookies

18. Moose tracks ice cream

19. Peanut butter cups

20. Spaghetti squash and turkey meatballs with my home made sauce

21. French toast

22. Sushi (too many rolls to get specific)

23. Spinach

24. Protein smoothies (too many combinations to get specific)

25. Orange and ginger beef and broccoli

25. Snapper

26. Boneless buffalo tenders

27. Carrot cake

28. Cheese cake

29. NYC Bodega pizza (it literally has to be from one of those tiny bodegas on the streets of NYC)

30. Dried green beans

31. Pecan Pie

 

Kyra,

The Get in Shape Girl

 

 

]]> http://thegetinshapeworkoutplan.com/kyras-31-favorite-foods/feed 0 Kyra’s 31 Favorite Songs http://thegetinshapeworkoutplan.com/kyras-31-favorite-songs http://thegetinshapeworkoutplan.com/kyras-31-favorite-songs#comments Mon, 13 Aug 2012 12:03:23 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5790 In honor of my 31st birthday I’m gonna tell you my 31 favorite songs I like to rock out to while working on my bikini body!

1. Biggie – Hypnotize

2. Britney Spears – I’m a Slave 4U

3. Britney Spears – Toxic

4. Depeche Mode – Enjoy the Silence

5. DJ Khaled – All I Do Is Win

6. Dr. Dre – Dre Day

7. Dr. Dre – Ain’t Nothin’ But a G Thang

8. Frank Sinatra – I Get A Kick Out of You

9. GZA – Shadowboxing

10. Kenny Chesney – Summertime

11. Led Zeppelin – The Rain Song

12. Led Zeppelin – The Ocean

13. Madonna – Material Girl

14. Mobb Deep – Hell on Earth

15. Mountain – Mississippi Queen

16. Outkast – Wheelz of Steel

17. Outkast – B.O.B.

18.Outkast – Ain’t No Thang

19. Ram Jam – Black Betty

20. Rihanna – Please Don’t Stop the Music

21. The Roots – You Got Me

22. Salt N Peppa – Push It

23. Snoop Dogg – Beautiful

24. Snoop Dogg – Gin and Juice

25. Lil’ Wayne – Right Above It

26. Lil’ Wayne – 6 Foot 7

27. Lil’ Wayne – Fireman

28. Wreckz n Effect – Rump Shaker

29. 2 Live Crew – Hoochie Mama

30. 50 Cent – Ayo Technology

31. DJ EZ Rock and Rob Bass – It Takes Two

 

Kyra,

The Get in Shape Girl

]]> http://thegetinshapeworkoutplan.com/kyras-31-favorite-songs/feed 0 Peanut Buttery Non-Blend Protein Cup http://thegetinshapeworkoutplan.com/peanut-buttery-non-blend-protein-cup http://thegetinshapeworkoutplan.com/peanut-buttery-non-blend-protein-cup#comments Sat, 11 Aug 2012 12:34:14 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5710 No blender? No problem.  Get your peanut butter fix easily along with your protein intake to help you build lean muscle!

Plus, this will cure any sweet tooth!

Peanut Buttery Non-Blend Protein Cup

Ingredients:

1 scoop About Time Birthday Cake (or vanilla) flavored whey protein

4 ounces unsweetened coconut milk

4 ounces unsweetened almond milk

2 T chocolate PB2

1 T natural, unsalted peanut butter

Cinnamon to taste

Directions:

Mix together in a cup and stir until peanut butter is almost smooth.

Sip out of the glass or use a spoon.

Nutrition:

Calories – 295

Carbs – 11g

Fat – 13g

Protein – 34g

 

Kyra,

The Get In Shape Girl

 

Like this recipe and want more like it?

Check out the Bikini Cookbook

]]> http://thegetinshapeworkoutplan.com/peanut-buttery-non-blend-protein-cup/feed 0 I love summer and 9 other things I love right now http://thegetinshapeworkoutplan.com/i-love-summer-and-9-other-things-i-love-right-now http://thegetinshapeworkoutplan.com/i-love-summer-and-9-other-things-i-love-right-now#comments Mon, 06 Aug 2012 12:01:10 +0000 admin http://www.thegetinshapeworkoutplan.com/?p=5973 Every Monday I like to blog about the previous week.  Honestly, I’ve been working so hard on the new Get in Shape Girl website and Comfort Foods and Tailgate Treats cookbook, that I have not really had much of a life.

Sure I’ve been out to dinner but you have read plenty of blogs from me talking about eating sushi grade tuna and staying away from booze.  So I’m just going to talk about current crushes that I have right now.  What do I mean by crushes?  Just things that I’m loving right now.

1. Crossfit.  I love deadlifting and squatting and throwing heavy weight over my head.  I love having to stop to let my heart rate come down because I simply cannot go on without vomiting.  I just love the challenge.

2. My traps.  Yes, I love my traps.  They are growing and I’m psyched!!!  Strength training will not make you bulk.  Crossfit will not make you bulk. But when you start a new routine your body will change, and I’m LOVING the changes I am seeing.

3. Cherries.  Eating cherries and spitting out the pits reminds me of when I was a little girl and my Granddaddy and I would pick cherries from the trees in his back yard and eat them.  We are in the midst of cherry season right now and I’m throwing them in every post workout smoothie possible like this one.

4. My foam roller.  I finally got one for my house and I use it a few times a day now.  Foam rollers help break up any knots in muscles and help you recover between your workouts.  I purchased one on Amazon.com for about $15.

5. The heat and humidity.  This is my absolute favorite weather.  I’ve been sitting outside at night by the pool just to get in as much time as I can outside.  It reminds me of growing up in North Carolina.  My friends and I would play basketball and ride bikes until 9 o’ clock every single night during the summer and this weather just takes me back there.

6. Fat.  I’ve been eating a ton of pine nuts, whole eggs, avocado, peanut butter and olive oil and they have not only been keeping me really full, but they’ve also been helping me not even have any sugar cravings at all.  Read more on how fat can make you fit here.   Honestly, if you are a person who craves sugar like crazy, my first piece of advice would be to add 1 – 2 more servings of fat to your meal plan to help you stop craving sugar.

7. Stringer Bell.  I wake up every day more obsessed with my pup than I was the day before.  I have no idea how much more obsessed I can possibly be, but it continues to consume me.

8. The Secret.  Yes, years after the book was being read by everyone from Queen Elizabeth to Paris Hilton I am finally reading it.  I feel so empowered to do exactly what I want with my life.

8. Instagram.  I love seeing what others post on there and creating a whole new community of fit minded friends.  You should follow me there.. I post all different stuff there from on facebook!  Search for The Get in Shape Girl.

9. Ryan Lochte.  No explanation necessary.

I’ll leave you with that :)

 

What are some of the things you are crushing on right now?

 

Kyra,

The Get in Shape Girl

 

Do you have a copy of the Bikini Cookbook yet?

Grab a copy here and get the bikini body you’ve always wanted!

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