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kristen.maynard kristen.maynard

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Kristen Maynard  Redefine U Fitness and Nutrition 📧redefineufitness@gmail.com Precision Nutrition & CPT @ruleoneproteins athlete 👉🏼"Kristen15" ADO💕 👻 km_fit

http://www.redefineufitness.com/grow-gorgeous-glutes/

I hope everyone had a wonderful #thanksgiving 🦃❤️ certainly so much to be thankful for, not just on thanksgiving but every day!
I was in charge of #sweetpotatoes this year so I decided to try a lightened up version of the classic #sweetpotatocasserole and it turned out so good! I thought I would share! Let me know if you try it 🤗
Lighter Sweet Potato Casserole
What you need:
For the potatoes 👉🏼
🔸3 lbs sweet potatoes
🔸3/4 c unsweetened vanilla almond milk
🔸1.5 T Pure Vanilla Extract
🔸1 T coconut oil
🔸1 t cinnamon
🔸1/4 t nutmeg
🔸1/8 t ginger
🔸1/4 t salt (or to taste)

For the topping👉🏼
🔸50g old fashioned rolled oats
🔸22g (1/4c) almond flour
🔸2 T sugar free syrup
🔸12g light brown sugar
🔸1/4 t salt
🔸about 1/2 cup chopped nuts (I used a mix of cinnamon roasted pecans, naked pecans, and walnuts

What to do:
🔸Preheat oven to 350 degrees and line baking sheet with foil
🔸Pierce potatoes and bake for about 1 hour
🔸Remove from oven and allow to cook before peeling potatoes
🔸Place potatoes in a stand mixer or mixing bowl and beat well (can be clumps as desired!)
🔸Mix in all ingredients for potatoes
🔸Spray 13 x 9 baking dish with non stick spray and add in Potato mixtures, using a spatula to distribute evenly
🔸mix together toppings and sprinkle over potatoes
🔸Bake for 15-20 minutes 👌🏼🙌🏻🍠 Macros for 1/12 of the recipe are roughly 4p/30c/6.5f with 5g of fiber! Enjoy 😘
Happy Thanksgiving Everyone:) #macrofriendly #mealprep #healthyeating #healthyrecipes #sweetpotato #carbs #cleaneating #flexibledieting

Happy #humpday 🍑
Found a super awesome magnetic tripod and put it to use today in the #homegym 👌🏼here's a few #supersets from my #glute and #plyo workout this morning!
First superset:
🔸Alternating sumo squat to wide stance stiff deadlift (be sure to keep stomach pulled in and back nice and straight. On the deadlifts, keep your neck neutral and in line with your spine)
🔸heavy KB swings - HIPS are Doing the work. This is NOT a squat. Focus on hinging at the hips and squeezing those buns. Arms are just along for the ride👌🏼 Superset 2:
🔸Bulgarian split squat with knee tuck - be sure to keep body upright as best you can. You back hip flexor will tell you when to stop depending on your flexibility. Make sure you front knee doesn't travel over your toe and shin stays perpendicular to the floor. Think about sitting BACK into your rear leg and pushing through the front heel. You can elevated your front toe to help with mind to muscle connection.
🔸Bulgarian split jumps - again, push through the floor with front heel.

Give these a try! I did 4 sets of each. Be sure to get your mind to muscle connection down before adding or increasing weight! Make it count 👌🏼
🎵Good Old Day (feat. Kesha) | Macklemore
#bootyworkout #gluteworkout #plyometrics #hiitworkout #makeitcount #challengeyourself #glutegains #garagegym

Ahh #transformationtuesday and a huge #congrats to my client, Pete, on his journey thus far. I could not be more proud! Pete and I have been working together for about 7 months now and in that time he's down 24 pounds and making serious changes to his body composition. He has successfully changed his entire #lifestyle and even gets up before the sun does to get in some training before work. Definitely not an easy thing to do with two little one running around, but Pete has totally embraced the changes and it's paying off!
He and his wife @_jessica.l_ are complete badasses and even their kids are embracing the healthy habits❤️ #fitfam 🙌🏻 Super excited to continue this journey!
#clientspotlight #progress #dontquit #noexcuses #proudcoach #redefineu #lifestylechange #makeithappen #howbaddoyouwantit #workoutmotivation #motivation #fitnessmotivation

🙌🏻 "and that's all I have to say about that"
(Name that movie!📽)
Happy Monday. Up and at em and ready to conquer the week!💪🏼
#morninggrind #mondaymorning #morningmotivation #upandatem #riseandgrind #howbaddoyouwantit #getitdone #noexcuses #commitment #determination #grind

Relating to my post yesterday, I wanted to shed a little light on why slowing down can not only improve your mental health, but your physical health as well. A lot this this is to do with your hormones - specifically our stress hormones. Now these hormones aren't "bad" and they aren't good - the just do what they were intended to do. These hormones are commonly referred to as our "fight or flight" response. If we find ourselves under immediate and intense pressure and stress, these hormones (cortisol and adrenaline) signal our bodies to burn carbs and lean protein for quick energy. Carbs and proteins are the quickest forms of energy for our body to use, so during times of intense stress, our bodies will switch from burning at to proteins and carbs.
All is well if your body is able to come back to a resting and peaceful state (like after a workout for example), because your body will switch back to fat burning (the afterburn affect for those following along👌🏼) and your body will continue progressing.
The problem comes from prolonged elevation of stress levels. This is can lead to adrenal fatigue where your body simply cannot produce enough cortisol and adrenaline. When this happens, fatigue sets in, thyroid functions are disrupted and this leads to weight gain, depression, digestive issues 🙋🏽 and a list of other health problems.
Bottom line : SLOW THE F DOWN! Take a few moments and drink your lemon water, read your devotional - whatever you have to do to create PEACE for yourself.
Start taking care of yourself. Eat a balanced diet of vitamin and nutrient rich food. Sleep! Drink a shitload of water on the daily! And for goodness sakes, STOP pounding the caffeine all day long! All this does is further wreck your adrenals and prolong the cycle of extremes lows, blood sugar spikes, cravings, and weight gain.
If you find yourself spinning your wheels lately, take a look at your lifestyle and your routine. I'll bet there something you can do this week to get back on a healthy track and progress towards your goals. ❤️
#mentalhealth #peace #morningroutine #morningmotivation #balance #totalhealth #progress #stressless #mindset #earlyriser #goals #bestself #healthylife

Good morning!
Yesterday I was asked, "What would be your key advice to anyone looking to reach and maintain their goals?"
I didn't even have to think about: SLOW the F down!
Seriously. In today's society we are constantly in a hurry to get so much done just for the sake of being "done". But then what happens? Do we sit quietly and meditate? Do we allow ourselves some time alone? Do we allow ourselves our God given right of peace? Unfortunately the answer is usually, no, we fill our "free" time with more crap.
But what are we in a hurry for? If every day is lived like this, aren't we just hurrying towards our inevitable "end"?
While I am all for productivity, that's no quality of life. It leads to serious physical and mental health problems. We are so in a hurry that we look for food that is "convenient" but usually lacks nutritional value. We tell ourselves we don't have time to work out. We run on adrenaline and caffeine, which elevates heart rate and stress hormones, throwing off our hunger hormones and causing a laundry list of issues - physical, emotional and physiological.
I was this person. In many ways I still am this person. But every single time I catch myself in this cyclical stress spiral, I have to force myself to STOP. Walk away. Breathe. Allow myself some time alone. I let my mind wander but I don't act on my thoughts. Let it go! For the moment anyway. For a second, let yourself feel at peace. Force yourself if you have to.
Can't feel at peace? Too much going on in your life? I challenge you to find one thing; one thing you're grateful for and concentrate on that for the moment. Ta - dah! That's it! That's peace and that's what it means to truly be living!
And you too can have that feeling anytime you want! YOU hold the keys to your happiness❤️
Happy Thursday 💪🏼🔥
#peace #peaceofmind #mindset #mindsetchange #motivation #morninggrind #morningmotivation #believeinyourself #cutthebullshit #befree #lifestylechange #noexcuses #healthylife #mentalhealth #mentalhealthawareness

Happy Monday!! It's a brand spankin new week and YOU get to decide how great to make it! Isn't that nice?!💪🏼🔥
Why not use these next 7 days to implement new actions that, with added #time and #consistency will form new habits to get you to your #goals ?
Yes, you heard right, it's going to take TIME + CONSISTENCY to reach your goals. But further than that, once you attain those goals, you're going to want to keep it right? That's where those newly formed habits come into play.
Stop thinking of this as a "diet" plan. It's a lifestyle change!
So all the time it's going to take to get those goals is your time in the classroom so to speak. Learning the hows and whys so you're equipped and prepared to not only reach your goals, but keep them💪🏼
So, welcome to your first day of "school"🤗 let's get it!!!
#motivation #morninggrind #motivated #morningmotivation #mondaymotivation #riseandgrind #upandatem #lifestylechange #fitlifestyle #fitnessmotivation #fitlifestyle

It's the freakin weekend and we Simmons sure know how to party 😜😂
Spending the weekend with hubs doing "man shit" and fixing up the new house! We both love the gym but we are both super active people people outside the gym and love to be physically out doing things. (I.e. Neither one of us sits still for long!)
Remember, the weekend accounts for 28.8% of your week! Don't let your weekend decisions be the reason you never reach your #goals Whatever you do this weekend, get out and MOVE! The weather here is fabulous right now and anytime time spent together is time well spent ❤️ ::awww::
#weekendvibes #saturday #saturdaynightshenanigans #diy #husbandandwife #hustle #getitdone #partypeople #couplegoals #mybestfriend #happyheart #feelinggood

Pretty much OBSESSED with this new protein shake of mine! You may have heard me rave about @ruleoneproteins Pumpkin Spice protein, and for good reason! It's AMAZING! And it bakes well too! Be sure to grab it before it's gone though! It's seasonal and I made the mistake last year of not stocking up!
Use code "Kristen15" to stock up!
Here's my protein shake of choice lately for you all on this lovely Friday :)🎃
Pumpkin Pie Shake
What you’ll need: 🔸1 serving Rule 1 Pumpkin Spice Protein
🔸½ tsp cinnamon
🔸2 tsp vanilla extract
🔸¼ c canned pumpkin
🔸75 g frozen banana (I freeze fresh bananas to keep for shakes. Be sure to cut your banana first and lay flat on a freezer Ziploc bag👌🏼)
🔸1 cup unsweetened almond milk
🔸6-10 ice cubes

What to do:

Step 1: Place all ingredients in blender

Step 2: Blend on high for 1 minutes (for thickness J)

Step 3: Enjoy!
Makes 1 servings. Macros for 1 shake: 27p/24c (with 3g fiber!)/3f = 230kcals
#pumpkinspice #protein #proteinrecipes #proteinshake #basic #fall #healthyrecipes #macrofriendly #ruleoneproteins

#wcw on my #bridesmaids ❤️ I didn't do a first look with Elliott but I chose to do one with my girls (and my dad! Photos to come🤗)
I received my full wedding gallery today and looking at these made me cry all over again! I love you girls! I could not have asked for better women to stand up next to me😘❤️
Shout out to @ashleyfreehanphotography for these amazing photos! So many more to come! I'm in LOVE!
#weddingphotography #weddingday #firstlook #bridesmaids #matronofhonor #mygirls #girlshavemorefun #girlfriends #bestdayever #love

AHH I realized I never shared my final #shreddingforthewedding workout! That last week before the wedding was CRAZY! I actually made all my workouts that week (Monday - Wednesday) into full body #circuittraining #hiitworkout to really get my heart rate up and also to relieve some stress😅😂
These are great if you're in pinch or have minimal equipment. If you do have time, try completing more sets! Try this one out and let me know what you think 🍑😈💪🏼🔥
Remember to properly warm up and stretch before you begin with this #fullbodyworkout. I recommend a 10 minute incline walk on the treadmill - challenge yourself to increase speed and incline as high as you can without holding on! You might also stretch and warm up using a yoga strap, foam rolling and working on opening up those hip flexors! Be sure focus on that mind to muscle connection throughout all your exercises. Make it count!

Circuit #1: 3-5 rounds
🔸10 walkout to push up
🔸20 alternating air squat to jump squat
🔸20 cross-body mountain climbers (keep hips up to engage core and contract obliques)

Circuit #2: 3-5 rounds
🔸12 BB push press
🔸10 BB inverted rows (walk feet back to make it easier and forward to make it more difficult)
🔸15 stiff deadlifts (focus on mind to muscle in the hamstrings - they should be pulling you upright)

Circuit #3: 3-5 rounds
🔸15/leg reverse lunge to knee tuck jump
🔸15/leg lateral lunge with front raise (light DBs! Doing 30 reps here!)
🔸10 split jump (1 each leg) to squat jump (so you will split right, split left, jump squat together for 1 rep)

Circuit #4: 3-5 rounds
🔸20 kneeling medicine ball slams (let your biceps curl the ball up and use your lats to slam the ball down- protect your lower back with a tall back and strong core!)
🔸15 reverse crunches (I am using resistance bands here from @miskadawn home band system!)
🔸10 BB Triple Crush - bicep curl, reverse shoulder press, tricep extension

Give it a shot! If you typically do 3 rounds each circuit, challenge yourself to kick it up to 4 this week! Never stop improving!🙌🏻🔥🔥
#weddingprep #sweatingforthewedding #weddingworkout #hiit #fitnessmotivation #workoutvideo #workoutmotivation

Shoulder day ✅I have had some of the BEST workouts the past few days since being home. I 100% attribute this to sound nutrition, hydration, a good nights rest every night, and of course my go-to @ruleoneproteins stack.🙌🏻
Fitness will always be a part of my life. I need it. My body and mind craves it. I have committed to this lifestyle and even when life gets busy, I still make fitness a priority. Health and fitness should never come second to "busyness". Hell, it should be ramped up during these times! How do you expect to make it through if you're not firing on all cylinders?!?
There are so many times when I let my mind lead me to believe "I don't feel like it". Quiet your mind. Go on auto pilot. Chug some @ruleoneproteins Pre Train and get to work💪🏼💪🏼 BOOM BABY🙌🏻🔥
Discount code - "Kristen15" saves you $$😜
#fitness #fitnessmotivation #workoutmotivation #healthylifestyle #noexcuses #workforit #mindset #commitment #focused #determined #ruleoneproteins #rule1proteins #rule1athlete

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