(FREE) 7-Day Meal Plan

As a Certified Health Coach + Personal Trainer one of the number one requests I get is for meal plans. Coming up with weekly meals that are balanced, healthy, simple, AND delicious can be time consuming and stressful so I totally get it.  Plus, meal prep + planning is the KEY to success! That is why I decided to put together this detailed (FREE) weekly meal plan for you.

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Stop Counting Calories and Start Losing Weight

The holidays flew by, New Year’s resolutions have been made and now it’s time to keep the momentum going!  If you are struggling to find your groove after busting your butt these past couple weeks and wondering WHY it’s feeling like such a chore, let me explain...

Weight loss is not just about counting calories.  It’s also not just about calories in vs calories out.  I know, shocker! But seriously, there is so much more to it than getting caught up in the numbers game.  Often times, this just causes confusion and overwhelm and that is exactly what we don’t want.

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5 Ways To Guarantee Results In 2019!

Hello 2019!!

Today is the first day of the New Year which means the New Year’s resolutions are in full effect!  Health + fitness is a key focus for a lot of people each year so I thought this blog would be the perfect first post.  

Many times we go in to the New Year with great intentions and a ton of motivation to make these resolutions happen but once the motivation fades we are left with a gym membership that goes unused for months.  This is why working towards getting fit and then staying fit is a challenge. Motivation is fleeting unless you have a solid “why” and end goal. If you have the foundation as to WHY you want your health + fitness to be your focus then your goals are much more likely to become a reality!

Here are 5 ways to guarantee results with your health + fitness this year...

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5 Tips to Simplify Meal Prep

It’s no secret that I love my Sunday meal prep!  It really is the number one way I’m able to keep the whole family on track with clean eating. It is also a great way to kick off the week with a healthy, fresh mind set.  Having all of our meals planned out and the fridge deliciously stocked also motives me to stay on track with my workouts for that week. Over the years of meal planning I have learned a few tips and tricks to simplify our weekly meal prep so I thought I would go ahead and share those with you. Below you can find the top 5 tips that I find myself using each week!

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6 Ways To Thrive This Holiday Season

Is it just me or do the holidays have you feeling super scatterbrained and somewhat panicked as well thinking about the logistic nightmare with kids school schedules, daily routine change ups, additional scheduling, and holiday parties?!

Keeping it all together can be a challenge but we don’t have to let the holiday chaos get the best of us! Today I am sharing 6 ways to thrive this holiday season with some of my favorite tips for supporting and building a strong body and mind.

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Where have you been girl!?

Hey! You may have not heard from me for awhile.  I am so sorry to go MIA on you! A lot of life has happened over the past year that I have been away. Before we dive into the details of where I have been and where I am going, I just want to make sure you want to keep receiving my emails. If you are out of here simply click the unsubscribe button below. For those of you staying, thank you SO much for the continued support.  I have a million and one great things in store for you!

So here goes nothin! Early last year we found out we would be moving over to the island of Maui from Oahu for my husbands job.  At that time I was working as a Personal Trainer at 24 Hour Fitness and loving my job. Honestly, I LOVE coaching women on health and fitness.  It is such a rewarding career and a true passion of mine so it was hard to let that go. I had so many mixed feeling about the move to Maui. Of course there was the initial excitement, but moving with a toddler where we didn’t know anyone was a bit daunting, plus the gym on Maui was an hour drive each way so I was going back to being a SAHM.

As much as I love being able to stay home with the kids (one kid at that time), I also love having my ‘own’ thing. Working with clients with their health and fitness lights me up and I was scared to lose that. It also keeps me motivated in my personal health and fitness + it’s a nice distraction from the daily grind of raising the beautiful little monsters. After we got situated in our new house I decided to jump back into One Lean Life with no real direction.  OLL originated as a Health Coaching business but after becoming a trainer I wanted to start incorporating customized online fitness plans. I was unsure how to structure services to offer both without overwhelming the client with information overload and how to add value to online personal training.  So I just wung it!

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This turned out to be more detrimental to the business than anything. With all of the changes happening personally, plus working from home with a growing toddler and no real direction I was stretching myself way too thin.  It wasn’t benefiting my business or my family. I was letting the day to day and the stress of everything consume me. At this point I didn’t want to keep one foot in and one foot out.  I decided it was time for me to be more intentional with my time and present with Aiden (my son). This is when I took a step back to focus on my personal health, fitness, and family. While I was transitioning away from the business my husband and I found out we were expecting our second baby.  I was beyond excited and it felt like life was starting to come together again...except it wasn’t. The day before our ten week appointment, we experienced our first loss and life just unraveled.

It took me a while to pick myself and all the pieces back up but as time went on the unbearable heartbreak started to heal and I now find peace knowing I have another baby waiting to meet me in heaven someday. After a couple months we got pregnant again.  I was terrified and anxious my entire pregnancy. On 4/19/18 I sighed a breath of relief after delivering our healthy and happy Cora Rae. I now can not imagine our lives without her. She is the most perfect addition to our family and I feel beyond blessed to be her mama.  


Now that the pregnancy + newborn phase has passed and we are in a new chapter of life I have found a renewed sense of self.  I have worked hard to heal my diastasis recti post pregnancy, the baby weight is gone and I am feeling like myself again! We are now living back on Oahu (yes, we moved islands again!) with our friends that are like family and feeling more refreshed and focused than ever before (don’t get me wrong, mom life is still very real but this is more so professionally speaking). I finally feel at peace with where I am at in life and it’s helped me find clarity in all aspects.  

So here I am, back from my year plus long hiatus and beyond excited to get back to training + coaching! I have been spending the past couple months working on completely revamping my services to focus on personal training while still providing you all of the great health and nutrition content all in one program (no information overload!). I also have a business mentor now which I think is crucial for every entrepreneur!

I could not be more hopefully for the future and to get started working with some amazing women. November 12th I will be accepting 5 more clients and opening up a few slots once every month. I will announce the dates via email + social media. Sign up for my newsletter & follow me on Instagram so you don’t miss it or join the wait-list below! If you have any questions feel free to reach out. I would love to hear from you! (kelsey@oneleanlife.com)

In the meantime, please keep in touch and keep up with OLL via email, blog, insta, facebook, ebooks, or whatever way floats your boat. I will still be sharing a lot of my daily life which includes baby overload, crazy toddlers, and a lot of yummy (mostly) healthy food.  And of course, I will be sharing sneak peaks of some favorite workouts, fit tips + lifestyle tricks. ;)

I can’t thank you enough for the love and continued support through the ups and downs along this crazy journey of life + motherhood!! XO

8 Super Easy Ways To Pack Protein Into Every Meal

1. Swap out pasta in your meals for a different type of grain

This 15-minute spinach pesto quinoa bowl is just as quick as boiling up a pot of rotini, and the quinoa, which contains all 9 essential amino acids, packs 8 grams of protein per cup. Recipe here.

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Nutrition Basics That You Need To Know

You have all heard that you need a certain percentage of carbs, fat, and protein in your daily diet. But why? And how? These three groups of foods are known as macronutrients. Carbohydrates, fat and protein are the three essential nutrients that our bodies and mind NEED to function and thrive. 

I feel like carbs and fats have such a negative connotation these days so I went ahead and put together this blog post covering the importance of each macronutrient.

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11 Month Catch Up

Life seems to go in super speed once you have a child. The emotion I feel when thinking about this past year and how fast it has zipped by is overwhelming. Aiden’s first birthday is in 4 weeks and I can not believe it. I remember his birth-day like it was yesterday.  We now have an inquisitive, busy, rough and tumble little boy on our hands. Every day brings something new and it is so fun being able to experience it all.

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Baja Shrimp Tacos

Here it is, another staple to add to your weekly meal plan!! This recipe is so quick, easy to make and delicious, my three key elements of a great recipes.  I adapted the recipe from Creme De Le Crumbs Baja Fish Taco recipe that I found on Pinterest. On a normal night, the serving size of 4 tacos split between two would be perfect but todays workout has me feeling ravenous! I could have gone for at least 1-2 more!! Plan accordingly ;)

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4th of July Cocktails

Happy 4th of July!! Today will be spent next to the pool barbecuing, relaxing with one of these (below) delicious cocktails in hand and enjoying great company.

Here are a couple recipes for cocktails that won't weigh you down this 4th.  Keep it simple and light so you can continue the fun all day long. ;) 

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9 Month Catch Up

This past month has been a whirlwind with Aiden going from a barely mobile baby to a "little man" who can't sit still for more than 30 seconds at a time.  I thought it was hard working from home before, but now we are on a whole different level.  The only work getting done is during nap time.  I don't know what I am going to do when [...]

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4 Recipes For The Ultimate Memorial Day BBQ

It's Memorial Day weekend, the unofficial start to summer!!

My checklist for the day is almost done and it's only 10am!  I'm feeling great and looking forward to the rest of the weekend.  I kicked off the long weekend with a girlfriend at happy hour in Ko'olina on Friday.  Yesterday we did a little home decor updating and today we are planning on heading out to the beach with some friends.  Monday I will be skipping the BBQ and buckling down to study for my CPT exam that I will be taking on Tuesday.  Any and all good vibes are welcome!!

What are your plans for the rest of the holiday weekend?? (comment below!)

As most of you know, I normally stick to a pretty routine schedule of getting the blog post out to you every Monday but I thought this one only makes sense to get to you BEFORE the BBQ happens, right?

So here it is.  This line up includes 4 delicious and EASY recipes that all include avocado!

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A Week Full Of Hawaiian Adventures

The past two weeks have been a whirlwind of fun, sun and adventures...with a dash of daily to-do's.  LJ's mom came out for a week long visit the 10th - 17th and we were able to embrace what this island has to offer.  We had some ono (Hawaiian word for delicious) eats, awesome beach weather and some time at home to relax and unwind.

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8 Month Catch Up

Our little man is 8 months old as of the 9th!  He loves racing down the hall, being outside, playing with his toy cars & sports center, poi and blowing bubbles.  On the other hand, he still dislikes the ocean, playing alone, or sitting still...I loathe changing his diaper these days.

It has been so fun reflecting on this past month.  Aiden has made strides in his development over these past four weeks (five actually since I'm a week late on this post, oops!).  Just today he stood up all by himself! Granted he did have the couch behind him for additional support, but it was definitely a proud mom moment!!

It is crazy how every. single. day [...]

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Simple Ways To Eating Healthy On The Go

One of the biggest struggles that most people face today is a crazy, hectic schedule. We are so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time.  These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.

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5 Tips To A Successful Workout

Hi there mamas! How many of you workout with your babes??  It seems to be the latest and greatest trend in the mommy fitness world. As a mom myself, I know it's hard to squeeze in time for a quality workout AND when you do your child seems to be in the way at every turn. Can you relate?? So it only makes sense to swoop up that cute babe and use the extra weight to your advantage. That is, only if you

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