Hotel/Home Band Workout

Need a quick way to stay in shape while you travel or when you can’t make it to the gym?

Investing in a band or two that you can have on hand anytime is a great idea.

Try this out and let me know what you think!


What I Eat In A Day

I usually show you pictures of just my meals on instagram @hellostrength1, so today I thought I would show you what a whole day consists (of course, pizza).

If you want recipes for any other the meals featured below, let me know 🙂



  • 1 Flatout Multi-Grain Wrap
  • 3 Egg Whites
  • 1 Trader Joes Garlic Herb Chicken Sausage
  • 1/2 Serving Kodiak Power Cakes
  • 1/2 Serving Semisweet Chocolate Chips
  • 1 Tbsp. Sugar Free Syrup
  • Kale Chips
  • 2 White Cheddar Rice Cakes



  • 6 oz. Ground Turkey
  • 2 Tbsp. Salsa
  • Diced Onion & Tomato
  • 4 White Cheddar Rice Cakes



  • Power Bar Lemon Poppy Seed Protein Bar



  • 3 oz. Trader Joe’s Garlic Pizza Dough
  • 3 Tbsp. Marinara Sauce
  • 3/4 oz. Trader Joe’s Lite Mozzarella Cheese
  • 4 Trader Joe’s Turkey Meatballs
  • Kale Chips



  • 3 Servings (1 Serving is 1/2 cup) Kroger Deluxe Ice Cream
  • 1/2 Serving Semisweet Chocolate Chips


Here’s the macro breakdown:

  • Calories- 2,013
  • Protein- 161
  • Carbs- 257
  • Fat- 55

If you’re SUPER interested, here’s the MyFitnessPal Report:

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You might wonder…

  • Where are the pics of the rice cakes and why so many? Because I ate them too quickly and absolutely love them.
  • Do I eat ice cream all the time? Heck yeah.
  • Can I have pizza for dinner? Knock yourself out.

Let me know if you found this helpful and if you have any questions! 🙂

Pizza BOMBS! Easy & Delicious with only 4 Ingredients

I’d used the Trader Joe’s Garlic Herb Pizza Dough for just about everything I could think of. Pizza, Breakfast Egg Cups, Calzones, and Pretzels. Until I came up with my favorite idea yet.

Pizza BOMBS!


Okay, so they are basically a calzone, but way more fun and super easy to make! Not to mention, loaded with 30 grams of protein per serving.

As you can see, they don’t have to be perfect to be delicious 🙂


For one serving.

  • 3 oz. TJ’s Garlic Herb Pizza Dough
  • 4 TJ’s Frozen Turkey Meatballs
  • 1/8 cup marinara sauce
  • 1/2 oz. TJ’s Lite Mozzarella Cheese
  • Garlic Powder


  1. Preheat your oven to 400 degrees.
  2. Microwave the meatballs for 3 minutes.
  3. Measure out 3 oz. of pizza dough and roll out thin.
  4. Cut into 4 equal (ish) portions and put equal amount of cheese on each portion.
  5. Put marinara sauce into a bowl and roll meatballs in sauce to coat. Then place meatballs on dough.
  6. Pull up the corners of the dough to cover meatball and place on baking sheet (lined with foil) with the “seams” of the dough facing down.
  7. Cook for 10-12 minutes, then top with garlic powder.

Nutrition Information

Calories: 345

Protein: 30 grams

Carbs: 32 grams

Fat: 11 grams


I served with roasted brussels sprouts, but feel free to use your favorite vegetable!

Give this recipe a try and tag @hellostrength1 with your pics 🙂

How Pizza Can Fit Your Macros (Recipe)

Recently I’ve gotten MUCH more into micronutrients and making sure that I have lots of different colors and types of vegetables in my diet. It’s been a fun challenge to attempt to get myself to enjoy foods like kale and carrots, but I can happily say I’ve been successful!

However, I still like to eat pizza and make sure that it fits my macros.

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Here is a delicious way to get your family (or even just yourself) to have some greens and eat your pizza too 🙂

Meal: Turkey Meatballs with Turkey Bacon Spinach and Broccoli & Cheesy Pizza

Ingredients (per 1 serving)

  • Trader Joe’s Turkey Meatballs (4)
  • Trader Joe’s Garlic & Herb Pizza Crust (2 oz)
  • Trader Joe’s Lite Mozzarella Cheese (1.25 oz)
  • Trader Joes’ Tomato & Basil Marinara Sauce (2 Tbsp.)
  • Jennie O Turkey Bacon (2 slices)
  • Fresh spinach (1/2-1 cup)
  • Frozen broccoli (1/2-1 cup)
  • Garlic Powder, Basil, Salt (to taste)


  1. Preheat oven to 400 degrees (with baking sheet in oven while preheating to ensure the bottom of the pizza cooks well).
  2. Measure out 2 oz. of pizza dough and top with marinara sauce & cheese (save .25 oz of cheese for vegetables). Cook pizza for 10-12 minutes.
  3. While pizza is in oven, cook broccoli in microwave for 4 minutes.
  4. Heat skillet to medium heat and cook turkey bacon (about 1 minute per side).
  5. Add broccoli and spinach to turkey bacon on skillet.
  6. Cook turkey meatballs in microwave (about 4 minutes) or cook in oven according to package directions.
  7. When pizza is finished, sprinkle with garlic powder and basil.
  8. When vegetables are finished, sprinkle with .25 oz of cheese, garlic powder and salt.
  9. Enjoy!

Nutrition Facts

  • 459 calories
  • 398 grams protein
  • 39 grams carbs
  • 20 grams fat

Protein Bar Reviews: Battle of the Birthday Cakes & More!

If you follow me on instagram you might know that I am a PowerCrunch lover. A light, crisp, wafer-y thing of a protein bar is delightful. However, the protein content isn’t as high as I’d prefer and the fast content is a little higher than I prefer.

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So I embarked on quest of trying a few other protein bars. Here are my thoughts on their macros and deliciousness.

For taste scoring purposes, I am going to use Power Crunch as a 10 out of 10.

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Oh Yeah One – Chocolate Chip Cookie Dough

MacrosFullSizeRender (6).jpg

  • Calories: 210
  • Protein: 21 grams
  • Fat: 8 grams
  • Carb: 24 grams

These macros are pretty dang good. I like my protein bars to have at least 18 grams of protein and less than 10 grams of fat. I give this an 7.5 out of 10. Better texture than a Quest bar and would definitely buy again, but didn’t completely blow my socks off.

Quest Hero – Vanilla Caramel

MacrosFullSizeRender (7).jpg

  • Calories: 180
  • Protein: 16 grams
  • Fat: 9 grams
  • Carb: 29 grams

A little lower protein than the Oh Yeah One bar, but I like that it is under 200 calories. It was caramel-y and crunchy and overall a hit. Definitely would buy again and throw it in the microwave for a few seconds 🙂 9 out of 10.

Oh Yeah One – Birthday Cake

Macros FullSizeRender (8).jpg

  • Calories: 220
  • Protein: 21 grams
  • Fat: 7 grams
  • Carbs: 24 grams

My favorite of these four bars! The outside coating was delicious and I loved the little sprinkles on top. Also a bonus that this is pretty low in carbs for a protein bar and still tasted more like a candy bar. 9 out of 10.

Optimum Nutrition – Cake Bites

Macros (3 cake bites)

  • Calories: 240FullSizeRender (9).jpg
  • Protein: 20 grams
  • Fat: 7 grams
  • Carbs: 25 grams

I hate to report, but I did not love these at all. They couldn’t even be redeemed by the sprinkles for me and I wouldn’t buy them again. I even split them with my fiance and then let him finish them off, because it just didn’t do it for me. However, he did like them quite a bit so it could be worth a try because those macros are for all 3 bites! I have to give them a 4 out of 10. Maybe a 3 if I’m being honest.

Taste Winner: Oh Yeah One – Birthday Cake

Texture Winner: Quest Hero – Vanilla Caramel

Macro Winner: Tie – They are all so close across the board, so it would really just depend if you needed a lower calorie bar (go with Quest) or if you need more help with protein (Oh Yeah One)

What is your favorite protein bar? Would you like to see more posts like this (reviewing items and such)? Would you prefer it in video form? Let me know in the comments!

A Day without FOOD! Why I’ve Started Doing a 24-Hour Fast Once per Week

What is Fasting?

The basic definition from Google is to abstain from all or some kinds of food or drink. So basically fasting it just manipulating how much you eat or drink for a certain time period. The good news is that what you allow and how long you commit to are UP TO YOU.

Disclaimer: What is best for you, may not be best for someone else. What is best for me, may not be best for you. Please consult a doctor before doing anything severe or stupid, especially if you have a pre-existing condition of any sort.

Is Fasting the Same Thing as Intermittent Fasting (IF)?

If you’ve paid any attention to the world you’ve probably heard of Intermittent Fast or IF. IF is just a broad term for all the different ways you could alternate periods of fasting and not-fasting. Here are the most common ones:

  • 16 hours fasted/ 8 hours non-fasted: This is done daily and I have loved doing this at certain times in my life (when it fits well with my schedule). For all the information
    FullSizeRender (4)
    Breaking my fast with some chicken parmesan, brussel sprouts and naan.

    you could ever want on this, head over to Lean Gains.

  • Eat Stop Eat: This is a 24-hour fast done once or twice a week (what this article will talk about).
  • 5:2 Diet: This is 5 days of normal eating with 2 days throughout the week of severely restricted calories (500-600).
  • Prolonged fasting: This is a fast that last for 3-4 or more days. It’s long and very in depth, but this Tim Ferris Podcast with Dr. Rhonda Patrick dives into a lot of the science of prolonged and shorter-term fasting.

Science-Backed Benefits of Fasting

There is a lot of research on fasting and it shows a lot of benefits; the one down side is that most of the studies are animal (mice) studies. Still, I think there is enough evidence or will be more evidence as more human studies take place.

  • Reduction of oxidative stress: Thoughts on why this works are that fasting puts a certain level of “stress” on the body causing cells to adapt and become more resistant to stress.
  • Improving the rate of cognitive decline: Fasting may decrease the risk of dementia.
  • Decreases the risk of cancer
  • Increases in Growth Hormone (at as soon as 18 hours of fasting): This helps increase fat burning and muscle building.
  • Increases autophagy: The body’s process of cleaning out debris and other things.
  • Improves insulin response
  • Increases metabolic rate: Contrary to what you hear, eating 6 times a day does not “boost” your metabolism. Metabolism does not actually start to slow until at least 71 hours without food.
  • Decreases inflammation

really could go on, but if you need to be further convinced go herehere, and here.

Katelyn-Backed Benefits of Fasting

First, a little backstory. As a personal trainer, I’m used to being active during the day and previously took my rest day on Sundays. Recently, I began working part-time at a job that requires me to be at a desk for 10-11 hours on Mondays. Due to the long hours of this day, I started taking my rest day on Monday.

Somehow after not moving very much during the day and snacking more than I should (due to mindless eating at the computer), I was still exhausted and hungry at/after dinner. It almost felt impossible to stick to my calories and I didn’t like how lethargic I was feeling.

So my activity level was one reason for the 24 Hour Fast. Another, was that I like to do things that are challenging and a test/stress for the body. I had heard of the benefits of a 24-Hour Fast, but been too afraid to commit because I was afraid of how I would feel if I didn’t make it.

I’m a firm believer that it is REALLY IMPORTANT to practice being uncomfortable. 

  1. It makes you appreciate what comfortable is.
  2. It teaches you that you can do without things that you thought you needed.

Of the science-backed reasons to fast, the increase in growth hormone was something I was intrigued by since my current goal is to gain muscle while staying lean.

A last reason was that I usually eat out on both Friday and Saturday night and have a fun dessert at least once on the weekend. Those meals definitely increase my calories, so eating less on Mondays helps balance the equation.

What do I eat/drink (if anything) during a 24-Hour Fast?

BCAA’s helping me through the day.

I drink coffee, LOTS of herbal tea and water, and 2-3 servings of BCAAs.

Some people say a true fast should be a water-only fast, but I’m really doing it for the personal challenge, caloric restriction, autography and increase in growth hormone and I’m confident enough I’m still getting most of those benefits while still enjoying coffee, tea and BCAAs.

When Do You Start Your Fast?

This is an excellent question and until I realized ONE thing, I thought a fast was going to be much more difficult than it ending up being. In my non-creative mind, I thought the fast would naturally start after breakfast one day and I would have to get through the whole afternoon, evening, go to bed on an empty stomach and then wake up and eat.

The best way to start your fast is after dinner. I get to go to bed full and happy (killing the first part of my fast while I sleep) then just make it through breakfast and lunch!

Sunday night I have dinner around 6:30 or 7 PM. (One time I didn’t get enough protein on a Sunday and it made my fast much more difficult on Monday to fast). Then I wake up on Monday, have coffee, go to work, have tea, have BCAAs, go to the bathroom a bunch of times, have tea, have BCAAs, have water, go to the bathroom a bunch more times and then come home and have dinner around 7 PM.

How Often Can You Do a 24-Hour Fast?

I do a 24-Hour Fast just once a week, but there are plenty of people who do it 2-3 times per week. (Again, be safe and don’t use it as an excuse to just skip meals!)

Tips for Surviving Your First 24-Hour Fast?

I watched this youtube video (which was helpful and got me excited to start) and the best takeaway and idea that made all the difference was that you need to decide to commit. I was lucky enough that I told my fiance and he wanted to do it with me. I also went to work without any back up food. I had decided and there was no turning back.

  • Drink ALL the fluids. It’s worth the trips to the bathroom.
  • Don’t watch food videos on instagram (learn from me).
  • Don’t make it a huge deal and maybe don’t tell EVERYONE at your office or school or wherever you are.
  • Don’t give yourself a hard time if you fail. There are lots of benefits to even an 18 hour fast.
  • Eat a regular dinner (and maybe a little extra) when “breaking” your fast at dinner.

And that’s all for fasting.

Questions? Comments? Have you tried any type of IF? Let me know in the comments!

Want better abs, shoulders, glutes…? A few spots left in this muscle-group specific training group!

There’s still time to sign up! This Group will start their workouts on June 1st and there are 1-2 spots left 🙂

If you have a specific area you would like to target (build shape, size, strength) this is for you!


This program will last for 4 weeks and likely have an option to extend!

You will get access to a facebook group with the other incredible people signed up 🙂

Send me an e-mail to with the area you would like to target (abs, glutes, shoulders, etc.) to get more information!

Looking for 4-5 people for a Special Training Group…


Have you been attempting or do you want to improve a specific area/muscle group?


I am looking for 4 or 5 people to be apart of a training group looking to focus on specific areas.

  • Shoulders/Arms
  • Glutes
  • Abs

You will get a great price for being apart of this trial run and lots of support along the way!

Interested? Email me with your name and what area you would like to improve 🙂

Those with access to a gym and ability to commit to working out a minimum of 3x/ week are preferred.

Healthy Baked Chocolate Dessert

Sooooo it’s basically a mug cake, but not in a mug and not cooked in a microwave… so Baked Chocolate Dessert it is 🙂IMG_1966.JPG


  • 1/4 cup Kodiak Power Cakes Dark Chocolate
  • 1 tsp. cocoa powder
  • 1/2 egg
  • 1/4 banana
  • dash of salt
  • 10 grams of ice cream (optional)



  1. Preheat oven to 400 degrees.
  2. Spray ramekin with non-stick spray.
  3. Mix all ingredients together and add to ramekin.
  4. Cook in oven for 8-10 minutes (depending on how “done” you want your dessert (I like mine a little undercooked!).


I literally added only 10 grams of ice cream on top (about 20 calories), but for me that made it all the more decadent!

Nutrition Info

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