My 2014 Season



First Pro year!!! What a year, let me tell you! I have learned so much about myself and about this sport and it’s really just the beginning… There’s so much more to experience! As I come into my “off season” which i see more as a time to improve and make my body BETTER for the next season, I realize how far I’ve come! This September marks 2 years from when I first competed in my very FIRST NPC show!!!! In less than a year I had my IFBB pro card and was competing up against some amazing people! The whole experience has been surreal, and I am so grateful for this opportunity. I love this sport and I love this lifestyle!

I plan to do a lot this off season. I really want to grow my clientele here locally and also post more Motivational and HELPFUL tips!!! My focus is going to be to motivate others and help them achieve their goals! I love vein a trainer and when I see my clients succeed and start to change their lives, it makes me soooo happy!!!!

Anyway, Stay posted guys Because I plan to start sharing a lot more of my life and how i live it day to day so you can learn how to be Fit for life! muuuwahhh!!!! thx to all of you for following me on IG and FB!!! Y’all keep me going!!!! =)

July SPECIAL!! Extended until the end of the month!



Get yo BOOTY in shape!!!  Running the July special for FREE #cellucor samples for anyone who signs up!!!  Everyone who signs up will also be entered into a drawing to WIN A FREE BOTTLE OF SUPER HD!!!

The plan includes a personalized workout, cardio, AND meal plan w macros breakdown!


The $45 4wk Plan includes, a detailed workout routine as well as a cardio plan!!!  You will also receive a recommended macros breakdown and a sample meal plan to help get you started.  Sign up today by using the link below and you will have your new personalized plan in ur email within 24hrs!!!  WOOHOO!!!  Lets get those tooshies bikini ready!! hehe

$45 for your 4wk plan and Cellucor sample pack and chance to WIN A FREE bottle of Super HD!

💪💪 sign up today by clicking on the link below!!  20% OFF ALWAYS! w code KPOW!!!

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Healthy Low Carb Enchiladas!!

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In an effort to always keep the husband’s meals exciting and different, I’m always trying out random things in the kitchen for his dinner.  I have to say these turned out pretty delish!!   Seriously taste like it came straight from a mexican restaurant!  You can change things up to fit your macros exactly and even use chicken or turkey instead of beef, but the recipe here is made to feed a HUNGRY MAN! LOL  So girl’s I would split it in half if you’re making it for yourself! =)


6oz cooked Extra Lean Ground Beef

3 Low Carb Tortillas

1/2c Black Beans

Walden Farms Chipotle Ranch Dressing

Frank’s Red Hot

1/4c Salasa of choice (i always prefer On the border Brand)

1/4c Shredded Fat Free Cheddar Cheese

Avocado or Guacamole to your liking! I used about 2oz

Pico de Gallo and green onions to top it off (optional)

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Ok so first, you will want to have your ground beef cooked and ready.  We always prep a big portion at the beginning of the week and use it throughout…  Then Grab your tortillas and toast them up on the stove.  Just grab a pan set it on high and cook each side 30-60sec until its semi crispy.  You don’t want them too Hard bc then they’ll just crumble up.  Just enough to where they don’t get soggy.

Next You will want to combine your beef, beans and about 2TB of the WF Chipotle Ranch sauce and another TB or so of the Red Hot.  Mix that up in a bowl!

Then Fill your tortillas individually, enough to where you can still close them.  I laid them in a glass baking pan that I first sprayed with Pam.  If the tortillas don’t stay shut, use a couple of toothpicks.  After you fill all three you will prob have leftover Beef and Bean mix.  Line the tortillas in the pan up and throw that mixture on top.

Then Layer on the salsa and pico and top w the cheese.  At this point you can stick foil on the baking pan and stick it in the fridge to cook later.  Thats what I usually do.  I prep it all and then cook it later in the day…  Anyway Preheat oven to 365 degrees and place your pan topped w foil in there for about 30-35min.

Once its ready, you will know bc the cheese will be all melty and the middle won’t be cold anymore… Remove the foil and use a spatula to plate it.  At this point you can top it off w Green onions and Avo or Guac.  and ENJOY!!!!  Freakin Delicious!!!!


How-To Egg White Oats!


Alrighty so here a quick how-to for my morning eggwhite oats! I seriously eat this everyday and LOVE it!!! Measurements are based on my macros so could be more or less for you…
1⃣ grab 1/3c oats, LOTS of cinnamon and about 1.5 ish c of water. Depends on how thick or watery u like it… I like mine a little more watery. U can also use almond milk here as well which is SUPER delish!!!
2⃣ bring that to a boil and let simmer until it starts to thicken.., about 2-3min.
3⃣ have ur eggs cracked and ready! I use 3egg whites n 1 whole egg.
4⃣once ur oats have simmered, slowly add in the eggs a lil at a time VERY IMPORTANT! Don’t stop stirring!!! Bc then you’ll end up w huge egg chunks😝😝
5⃣ cook ur eggs in the mixture for about 2-3min until it’s nice and thick.
6⃣ then from here u can add vanilla extracts or stevia if you like! Lastly, throw it into a Tupperware if it’s for the next morning and top w coconut oil, PB, coconut Butter, or whatever else ur heart desires!!! I always top mine w coconut oil and then let it harden on top in the fridge!


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So those of you that follow me on IG and FB know how much i just LOVE my salads!!!  And SUMMER time is the best time for them!  They are so relish, refreshing, and you can make all sorts of themes!!!  I thought I would post s few tips to help you guys come up with your own #sexysalds!


  • First, choose your greens!  I like to mix mine up…  So i’ll do arugula, baby kale, and romaine usually!  Other options Spinach, Spring mix, Butter lettuce, etc…  Mixing different kinds together adds MORE flavor!
  • Next, pick ur theme… Asian, Mexican, Plain jane, or just a big random salad!  I almost always go w Mexican!
  • Dressing….  NEVER use bottled dressing! Just wasting calories on unwanted fats and processed ingredients.   I like to use ACV or Balsamic vinegar.  You can also top ur salads w Salsa, Lemon/lime squeezes, cholula hot sauce, pico de gallo, mustard! Walden Farms also has a variety of dressings to choose from but be careful to only use them in moderation…  They do contain a lot of artificial ingredients… but everything in moderation, I always say!
  • ADD your veggies!!  Things like, zucchini, pepperocinis, peppers, mushrooms, tomatoes, onions are all low cal options that you can throw on and it will FILL YOUR BELLY UP!
  • For carbs, I like to go w beans and/or corn.  My fave beans would be Chick peas, black beans, and edamame… (not sure if thats a bean LOL)  You could also throw in some carrot shavings!
  • Now DONT FORGET UR PROTEIN!!!  This happens to me ALL the time!!!  I make a delicious salad and get all caught up and forget the protein!!!  Let me just say that everything tastes great w a salad!!!  Try some thinly sliced flank steak, shrimp, chicken breast, extra lean turkey, or extra lean ground beef!  You could even do tuna!
  • Every meal is NOT complete without your HEALTHY FATS!  Avocado slices totally make a salad!!!  Also for your dressing, add about a 1/2 tb of olive or avocado oil…  I like to use the Flavor infused oils!

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  • Finally, totally optional, but you could add some Shredded fat free cheese!!  about a 1/4c is a good option!

Anyway theres TONS of options and variations!!  Things i didn’t even list!  But hopefully this will help give you some ideas and new options to try!

Remember to #sexysalds on IG!!!

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Protein Cookies!!!


So excited to Announce that I am now a part of TEAM PROTEIN COOKIE!!!!

I have to say my biggest weakness has always been… COOKIES! You could call me a cookie monster!! As an IFBB athlete, cookies just DON’T fit in to the meal plans… or even the cheats! Many girls have time to do some at home baking and experiment with their own cookie creations, but I am a super busy business owner, and if I’m not working, you will find me in the gym getting my training in.

I’ve bought MANY protein cookies before and they either tasted like cardboard and were just not worthy of the label “cookie.” Or if they did taste good, they turned out to be loaded with all sorts of processed foods and sugars!! When I had my first Peanut Butter Protein Cookie, I was shocked that it tasted soooo delicious while also having a macros breakdown that is ideal for an athlete! The cookies are so moist and flavorful!!! My favorite flavors are the Trail Mix, Peanut butter, and Chocolate Peanut Butter. I can never decide if I like to eat them cold, warmed up, or crumbled over some delicious oatmeal!! Thanks Protein Cookie Company for making cookies that I can FIT into my macros and not feel guilty!

Order your 6 pack of cookies today and use code KPOW for 15% off!!!!


QUICK Low carb Muffins!

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I know what ur thinking… “Quick… my butt” No but Really I put these together in like 5 min and then baked them for another 10 or so minutes…  SOOOO EASY!! and no mess!  and Best part! This recipe is a SINGLE serving so you don’t have to be like.. “Oh I might eat the whole batch”  BC you can!!!

For being low carb they are pretty good and moist!  If your macros will allow or if you want to make this say a Breakfast muffin, You can add 1/2 of a banana to make them even MORE moist and delicious.  You can also add 2TB of Plain greek yogurt for more moisture. But you choose!!  They’re great the way they are and perfect to satisfy ur sweet tooth!  Let me know what y’all think!!!

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1/3c Egg whites (I used Chocoalate caramel Muscle Egg) But you can just used the regular carton kind as well

2TB of Almond or Coconut Flour  (I prefer coconut Flour Bc its more cake-like) Almond flour will yield a higher fat macros and coconut will yield a higher carb count.

1/2 scoop Cellucor S’Mores Whey (or any of their other whey flavors will work too)  You can order the Whey on and get 20% off w code KPOW

1TB unsweetened cocoa powder

1/2tsp Baking Powder

2 stevia packets

1TB unsweetened alone milk if necessary


Mix The dry Ingredients together. Then add the egg whites and mix well.  Preheat Oven to 350 and spray ur muffin tin!  Then pour the mixture in.  I made 3 w this recipe.

Watch them because they go from not cooked to fully cooked really fast, but depending on ur oven 8-10 min should be right!!  As soon as the knife comes out dry they are ready!

Now let them cool and Top w whatever u want!!!  I prefer to top EVERYTHING w nut butter!!  LOL


208 Calories (almond flour)

7G Carbs  8G Fat  25G Protein  3G Fiber

188 Calories (coconut Flour)

3G Fat   13G Carbs  24G Protein  6G Fiber