Fitritious Life


Patience with your goals

823e2428ba365c814f19ec05ae558c5aLet’s be completely honest with ourselves for a moment.

We’d all like to reach our goals overnight. Am I right? Yep.

Well, deep down I hope you all know that it’s just not going to happen.

You’re not going to drop 10%body fat in a week.

You’re not going to lose 25lbs in a month (research shows ~2lbs a week is a safe amount to lose).

Sometimes you’re going to sleep in and miss a workout. I do that! Gasp! Even as a trainer I sleep in because you know what?–I am tired sometimes. Life catches up and I may have stayed up too late watching Veronica Mars. It’s okay. I don’t beat myself up over it. 

Sometimes you’re going to eat food that isn’t conducive to reaching your goals (I had banana ice cream the other night that was made with heavy cream and half and half!!!).

Sometimes life happens and we have some minor setbacks. Maybe you got sick and it kept you from eating well or working out for an entire week. I hate when that happens, but just start fresh when you’re feeling better and keep going.
Please, don’t be yourself up over it. Don’t give up.

Tomorrow is a new day. 

And please, be patient with yourself. Setbacks will happen, but you MUST keep going. Reaching for your goals should be hard… maybe even complicated sometimes.

Getting healthy takes time. Getting healthy is worth it. Getting healthy will be the best thing you do for yourself.
Don’t stop working towards your goals.


Indian Chicken Curry over Roasted Cauliflower


This is my new favorite dish! Full of flavor! Enjoy.

Indian Chicken Curry
3tbls olive oil
1 small onion, chopped

2 cloves garlic, minced

3 tblsp curry powder
1 teaspoon ground cinnamon
1 teaspoon paprika
1 bay leaf
½ tsp grated fresh ginger root
salt to taste
2 skinless, boneless chicken breasts, cut into bite-size pieces
1 tablespoon tomato past
1 cup plain greek yogurt

1 cup coconut milk

½ lemon juiced

½ teaspoon cayenne pepper

Heat olive oil in a skillet over medium heat. Saute onion until lightly browned. Stir in garlic, curry powder, cinnamon, paprika, baby leaf, ginger and salt. Continue stirring for 2 minutes. Add chicken pieces, tomato paste, yogurt and coconut milk. Bring to a boil, reduce heat, and simmer for 20 minutes. Remove bay leaf, stir in lemon juice and cayenne pepper. Simmer for 5 more minutes. 

Roasted Cauliflower

Preheat oven to 410-420degrees
Wash and cut up your cauliflower
Spread out on a pan
drizzle some olive oil over and sprinkle some garlic salt
Roast 20-25 minutes

Benefits of a Green Drink

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Whipping up a smoothie is a quick and easy way to eat your fruits and veggies, get a good amount of nutrients and fiber, not have to prepare too much for a meal, and enjoy a nice, refreshing beverage. I love to make a smoothie when summer time rolls around. There are so many different combinations; don’t be afraid to be creative. Try mixing things and make your own concoctions or, check out recipes online. Some things to remember: spinach is a great green vegetable to use in smoothies, along with celery, kale, cucumbers and parsley. Fruits that pare well with these green veggies include: bananas, blueberries, strawberries, apples, kiwis, mangos and pineapples. There are no combinations of fruits and vegetables that should be avoided, unless it’s your own personal taste that says otherwise.

So why all the hype over a drink that looks like green mud? Here are 5 top reasons to indulge with a green drink:

1-       If you don’t like eating your vegetables, you can drink them instead!

2-      Green smoothies are good sources of minerals and vitamins.

3-      Drinking smoothies can help you stay hydrated.

4-      You can have Beautiful and Radiant Skin.

5-      Green smoothies give you Energy, Energy and more Energy!

I know I said 5, but you can’t forget this one:

6-      They are easy to make.

There are many more benefits associated with drinking green smoothies. Ultimately, it’s a great way to incorporate some healthy foods into your lifestyle. One thing to remember, however, is that everything should be consumed in moderation. You don’t want to go overboard with fruits in your smoothie. While the sugar in a fruit is natural, it’s still sugar.

Enjoy some Green Machine Power today!

  • 2 cups fresh spinach
  • 2 cups water
  • 1 cup mango
  • 1 cup pineapple
  • 2 bananas

Long Live, Living Long


Almond Joy Bites & Lemon Tarts



Again, this girl (Kjell), has sweet tooth. Yes, I will enjoy the “real” stuff on occasion, but I like to find other alternatives to feed the need!

Here are two healthy treats I made tonight. If you haven’t yet, check out the Almond Butter Chocolate Cups, which are my fave!


Almond Joy Energy Bites

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: About 40 energy bites


  • 12 oz. (about 2 cups, loosely-packed) Medjool dates (**see note below about types of dates and substitutions**)
  • 2 cups almonds
  • 1/2 cup shredded coconut
  • 1/2 cup unsweetened cocoa powder
  • 1 Tbsp. coconut oil
  • 1 Tbsp. vanilla extract
  • 1/2 tsp. almond extract (optional)


Add dates and remaining ingredients to a food processor. Pulse a few times to combine, then use a rubber spatula to scrape the sides of the bowl. Blend the mixture for about 3 minutes, or until the mixture has moved past the crumbly stage and begins to clump and stick to the sides of the food processor.

Use a spoon or small cookie scoop to measure out a tablespoon of dough (or your desired size) and roll it into a ball. If desired, roll the ball in a bowl of coconut flakes. Or just set it aside to eat as-is. Repeat with the remaining dough. (Alternately, you can flatten the dough into the bottom of an 8×8-inch parchment-lined baking dish, then cut it into bars.)

Store the energy bites in an airtight container for up to 2 weeks.

**I used Medjool dates in this recipe, which are already nice and soft. If you substitute another kind of date, you may need to soak them in warm water for 10 minutes first in order to soften then. (Then drain them before using.) 
Here’s a PDF of the recipe—–>Almond Joy Energy Bites


Healthy Lemon Tarts


For the crust:
For the filling:
  • 1 cup raw cashews (soaked overnight)
  • 1/3 cup canned coconut milk| (full fat)
  • 3 T maple syrup
  • Juice from 1 medium sized lemon
  • optional: (You can add 1 tsp lemon zest for an even stronger lemon flavor.)


  • In a food processor, combine the ingredients for the crust. You will get a wet, loose dough.
  • Press the dough into greased tart shells. I used 4 inch tart shells and got 4 tarts. You can probably do o 1 large tart as well.
  • Stick the tart shells in the fridge to firm up while you make the filling.
  • Combine all the filling ingredients in a food processor or blender and blend until smooth.
  • Pour the filling into the tart shells and stick them back in the fridge to firm up. I would give them a good 4 hours to set. If you can wait overnight, that is even better.

here is a PDF—>Healthy Lemon Tarts

There are an endless number of healthy treats out there. No need to always go for the processed, sugary, high calorie ones!

Enjoy, my friends!
If you’re in need of an awesome workout, check out the most recent workout: Killer Total  Body

Killer Total Body Workout

Get your dumbbells out and get ready to work!

10-15 reps (each side for the rotation squat and the kneeling to standing)

Rotation Squat with Curl 
Shoulder Iso hold with Kneeling to Standing

What I love about this workout is that it isn’t complicated. Only 3 exercises that require a set of dumbbells, but you will definitely feel it in the end!
Get on it!

Variations on a Pancake


I like pancakes. Most people do, but of course, I’m always looking for a healthier alternative.

I’ve tried the protein pancakes:
6 eggs whites
1 cup cottage cheese
1 cup oats
1-2 tsp cinnamon

Blend up and cook like normal pancakes.

I’ve recently tried the paleo pancake:
1 banana
1-2 eggs (I prefer 1 egg)
1tbs of a nut butter of your choice

blend up and cook as normal (this pancake takes a little bit longer. No rushing this pancake!)

This morning I tried a combination of the two:
2 eggs
1 Banana
1/2 cup oats
1/4 c unsweetened applesauce 
1 tsp vanilla
1/2 tsp cinnamon

and then a I made a sauce to go on top
1 cup frozen or fresh blueberries
1 chobani coconut yogurt
1/2-3/4 c Coconut water 




Raw Almond Butter Cups


If you’re like me, then you have a sweet tooth, but lately I haven’t wanted to go crazy with sugary sweets. I remember I had this recipe on my “to make” list, and boy, it did not disappoint. I actually made 12 large “muffins” and would suggest doubling the chocolate sauce if you’re going to do that. If you make the small ones, then you’ll be fine with the regular recipe.
This recipe & Picture are taken directly from Oh She Glows.

Raw Almond Butter Cups

Note: Use certified gluten-free oats to make this recipe gluten-free. NEW: See below for a nut-free version!

Yield: 1 dozen mini cups

for the base:

  • 3/4 cup raw almonds, ground into a meal
  • 1/4 cup rolled oats, ground into a flour
  • 2 tablespoons raw almond butter (or nut butter of choice)
  • 1.5 tablespoons coconut oil, warmed if necessary
  • 1.5 tablespoons pure maple syrup (or agave nectar)
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon pure vanilla extract
  • pinch of fine grain sea salt, to taste


for the topping:

  • 3 tablespoons coconut oil
  • 3 tablespoons pure maple syrup (or 2 tbsp agave nectar)
  • 2 tablespoons cocoa powder
  • pinch of fine grain sea salt, to taste


  • 1. Add almonds and oats into a high-speed blender and blend on high until a flour forms. Dump into a large bowl and break up any clumps with your fingers.
  • 2. Add the nut butter, coconut oil, maple syrup (or agave), cinnamon, vanilla, and salt into the bowl. Stir until thoroughly combined. The dough should be fairly sticky like cookie dough.
  • 3. Line a mini (or regular) muffin tin with paper liners or use a silicone muffin holder. Portion the dough into each muffin cup and press down until even and smooth.
  • 4. To make the chocolate sauce: Whisk together the coconut oil, sweetener, cocoa powder, and salt until no clumps remain. Spoon the sauce over top each of the cups, distributing evenly. Garnish cups with sliced almonds if desired.
  • 5. Place in the freezer in a flat area for 30-45 minutes, until firm. Pop out the cups & enjoy immediately! These are best consumed straight from the freezer.
  • Notes: If looking for an oat-free option, you might be able to substitute the 1/4 cup of oats for more almond meal. My guess is that you’d need to add another 1/3-1/2 cup almonds to avoid the dough becoming too sticky. Please report back!

For a nut-free version, sub the almond meal for an equal amount of rolled oats (so use 1 cup total rolled oats). Sub the almond butter for sunflower seed butter. Works great!

Kjell’s on the go snacks

photo 1
No Msg, No Nitrates, high in Protein, taste amazing.


I received a comment that asked me to share some of my snacks and what I eat throughout the week. This first post will be dedicated to my out the door snacks. Here are my top 3! Jerky, Chia Squeeze, and LaraBars. All high in nutrients loads of energy!! Lots of wonderful ingredients. I prefer to get my jerky from, but that can get pricey, so I only do it occasionally. 

Of course, I like to take fruit with me, too, like bananas, berries, oranges, as well as nuts.  I also make my own trail mix that includes: shredded unsweetened coconut, pumpkin seeds (also called pepitas), mixed nuts, and some dark chocolate covered cranberries. You can get totally creative with trailmix; different kinds of nuts, raisins (I don’t like raisins too much), different seeds, etc. 

I get all of these at Sprouts, a health food store here in Orem. I’m sure wherever you live, you can find them in your local health food store or something very similar. 

photo 2
Pureed fruits and chia seeds!



photo 3
This LaraBar has two ingredients: Dates and Cashews.
It’s one of my new faves. High in good fats and protein.


Clean Eating!


I wanted to address this picture in tonight’s post. I don’t want to get into the details of calorie counting, but instead talk more about clean eating and reading labels. 

The other night I put on a clean eating workshop for a bunch of ladies at my local church. It was a huge hit! I served up a bunch of DELICIOUS food (an Asian nut sauce,  lettuce wraps, and a green drink), and I talked about what clean eating means to me.
This is my definition: 

eating foods that are nutrient dense, but low in calories 


 eating healthy, whole, unprocessed foods.

I went on to talk about some of my priorities with clean eating.

1. Unprocessed foods: packaged foods 
If you’re going to eat packaged foods, shoot for  5 ingredients or less. Although, if you can’t read the ingredients because they’re some crazy chemical, put it back on the shelf!

In my example in the clean eating workshop, I pulled out a can of cream of chicken soup. Holy Moly! That thing is loaded with crazy ingredients: MSG, modified food starch, soy protein concentrate. Blah.  

2. Choose unrefined over refined foods.
-refined carbohydrates include packaged cereals, white bread, white rice, pasta, cakes, biscuits, sweets, candy, pastries, pies, white flour, beer,
-unrefined carbohydrates include brown rice, beans, oatmeal, bran cereal, millet, barley, couscous, wheat, vegetables, lentils, herbs, lamb, poultry and other wholegrain products.

3. Include some protein, carbohydrate and healthy fats (omegas and monounsaturates) at every meal.

4. Watch out for bad fats (trans and saturated) salt, and sugar. 
Clean sugars include honey and maple syrup…stevia is a great all natural sweetener (check out

5. Eat five to six small meals throughout the day.
–keeps blood sugar in check

6. Don’t drink your calories. 

7. Get moving.


If what you’re eating is helping you look, feel, and perform your best, then hey, you’re doing great. If not, something needs to change…let’s talk more!

I served the Asian Nut Sauce with some carrots and celery and the ladies couldn’t stop eating. It’s that good!



Pre and Post workout meals.


PRE and POST Workout Nutrition
PRE and POST Workout Nutrition

These questions gets asked a lot: “What should I eat before I work out?” and “What should I eat after I work out?”

I was going to dive into all my thoughts on this subject matter, but then I got an email from a respected source that talks about this subject in a more scientific way.

I will share a few thoughts though:

First, it kind of depends on what time of day you’re working out.
I work out in the wee hours of the morning, but I don’t want to get up an hour before to eat a complete breakfast! My stomach wouldn’t do well on that anyway. I like to eat half a piece to a whole piece of whole wheat bread, half a banana, or even a Lara Bar. Not all of these. Just one of them. I also drink about 24 ounces of water right when I get up.

  If you work out in the morning like I do, you might find that you’re either starving or not hungry at all. And depending on what kind of exercise you engage in, you may be just fine not eating anything. I like to eat something prior just to assure I have enough energy to get through my intense workouts.

I honestly feel that what you eat AFTER you work out is much more important in respect to you goals than what you eat before you work out. Although, what you eat beforehand can really alter your workout. You want to make sure you have enough energy to sustain you throughout your workout.

Your pre workout meal could be your breakfast if you work out around 9ish. Oatmeal with peanut butter and bananas. Bam. Or Scrambled eggs with sautéed veggies. Just make sure your pre workout meal isn’t going to bog you down. This might take some experimentation.

Those of you that work out later in the day, your pre workout meal could possibly be your lunch or your dinner!

In regard to post workout nutrition, I strongly believe that getting a good source of protein afterwards and a complex carb is a great way to fuel up. Your post workout nutrition should help you replenish your energy and help in protein synthesis so make sure you’re getting a good source of protein in afterwards.

For me, if I’m to eat starchy carbs, this is when I get them. I teach this to my clients as well. I teach that you have to EARN your starchy carbs by exercising. This is when you would eat your rice, pastas, breads, oatmeal, etc. 

This is by far my favorite article on pre and post workout nutrition.  Here’s another one that talks about pre workout and the same author talking about post workout nutrition.

What have you found works for you? What do you like to eat before you work out? What do you eat afterwards?