Since having my son, my blog has been MAJORLY neglected.  I moved from a paid platform back to my free platform and I lost a TON of valuable and amazing information.  I have gone back to teaching and time is so valuable that I haven’t been able to focus on this.

If we’re being honest, I haven’t really focused on myself.  I’ve maintained my coach status and run groups here and there but even that became blurred.


I got to work out LIVE with Chris Downing… creator of SHIFT SHOP!!


Well…. I’m back.  A fire got lit in me this past weekend and I made the SHIFT.  This past Saturday I got to meet (and HUG Chris Downing) at beachbody’s post summit plan in DC.  These events are so life changing.  The energy is real and it puts a lot of things in perspective.  You’re around like minded people who love fitness, health,  and are focusing on becoming a better version of themselves. It became clear that I need to focus on ME again and building something that I can share with others to help them on their journey as well.  Though I lost tons of recipes, I still have some great ones saved and I”m planning on building back up my recipe book on here.  I’m hoping to share my journey more.  Share my meal plans.  Invite you to join my challenge groups and join my team of coaches.

Join me on instagram tomorrow!

I’m going to be sharing something tomorrow on Instagram that is super exciting…. I’m going to be doing something I’ve never done and it excites me to no end because I’m going to change the lives of 5 people… what is better than that?!  If you’re not following me on IG, head over there for the announcement!  (https://www.instagram.com/chickenfatbegone).


3 Day Refresh- Final Review and Results

Well… the moment of truth has come!  I spent 3 day cleansing my body in hopes of decreasing cravings and increasing my energy all while detoxing.  I liked that the 3 day refresh was gentle and I could eat real food in the form of fruit, vegetables and healthy fats (hummus, almond butter, avocado,coconut oil) and it was gentle on my system.  I should mention that I already eat a pretty well balanced diet with lots of fiber so that was not an issue for me.  I also have almost completely cut caffeine out of my diet except for my pre-work out and occasionally coffee in my shakeology.  So, I had no headaches during the 3 days.  Click on the days below to and the link will take you to my blog post for that day.

Day 1: I questioned a lot whether this was worth it.  I wasn’t looking to lose a bunch of weight or inches but rather I really wanted to decrease my never ending cravings.  I felt satisfied all day with some cravings but it was the beginning and I was very motivated.  The recipes in the book are all tasty and some I will keep as staples in my diet.  I’ll probably put up a couple of the recipes on here since I use my recipes when I plan meals for ideas.

Day 2: This was the hardest day and I STRUGGLED from 12-5pm.  If you read my other post on the 3 day refresh-day 2 then you know I cheated a bit with peanut butter but overall it wasn’t a horrible cheat and it wasn’t with my normal cheat/cravings.  So, I consider that a win.  I was exhausted all day and again questioning WHY I was starving myself. I was seriously hating the program and wanted to quit but I bought it for a reason and motivated myself by saying it is only 3 days.  If you’re disgused by poop talk continue on to day 3.   I had HORRIBLE gas this day, especially in the afternoon/evening but my poop was regular and I wasn’t going anymore than I normally do.  Again, another benefit of a gentle cleanse!

Day 3:  I woke up feeling great, energy back and guess what…. my cravings had basically diminished.  By the afternoon I wasn’t wanting to raid the pantry and binge eat everything.  I was satisfied with my portioned controlled food.  This was the day that I realized how truly amazing this 3 day cleanse is.  I was satisfied, not starving and I overcame a HUGE obstacle that I didn’t know I possessed.  I was able to say NO to my cravings and finally take control.  And that my friends lead us to my results…

3 day refresh results:

The pictures don’t do the results justice but I will share.

3 day fix results- front

Weight– Down 3.2 pounds

Inches- Down 4 inches… including 1 inch off of my waist!

I forgot to take a side picture so the side picture happened after I worked out and showered
I forgot to take a side picture so the side picture happened after I worked out and showered

Other Results

First off, I’m EXTREMELY happy with these results!  Not only did I do that in 3 days but what you can’t see in the pictures is the amazing energy I have.  I look forward to my meals and my body craves healthy food.  I waited an extra day to write my review because I wanted to see how I felt the day after when I reintroduced food to my diet and started working out again.  Monday morning I woke up to push plan on my Insanity Max 30 Cardio Challenge DVD expecting to have no energy to complete it.  BUT I powered through and only took 1 break… where as I was taking 3-6 breaks per workout.  WHAT?  How did that happen?  I ate normally that whole day after with little to no cravings, even in the afternoon.  I had no caffeine.. I didn’t need it.  I’m experimenting something with coconut oil in the afternoon as well so that may have something to do with it but I’ll let you know.  I had already planned my meals for Monday and was prepared to continue with my success, so that was helpful.  Monday was easy… I had energy, felt lean and in control.

So, I’m writing this Tuesday afternoon.  I got up this morning to get my workout in feeling great and ready to rock another workout but not expecting anything like yesterday.  But to my surprise…. I did even better!  My workout was Insanity Max 30 Tabata Strength… which is NO easy workout.  Lots of jumping and push ups, it’s probably the hardest workout I’ve ever done. Seriously, I have no upper body strength,  I hate push ups. Previously I took a break at 6:38 into the DVD doing knee diamond push ups.  Today… I lasted until almost 20 minutes.. I mean talk about beastmode!  In Insanity Max 30 you keep track of the first time you need a break so you can try and push yourself further the next time, that’s why I know when I was taking breaks.  I didn’t even have to modify!  WHAT?  I’m impressed.  I also track my calories burned and monitor my heart rate during my workouts (I’m obsessed what can I say) and track them everyday when I’m doing a program.  I like to push myself and make sure I’m getting my HR up.  I use a Garmin Viviofit as an activity tracker but it’s also a heart rate monitor that you wear a chest strap for.  Here are some screen shot of my calories burned this week compared to last week:

3 day refresh workout results

I wasn’t trying to do this to prove a point, it just happened.  I burned almost 100 calories more in 2 days then I did doing the same workouts last week.  So if the increase in energy, dropped weight & inches, decrease in cravings and appetite as well as overall feeling of control in my life didn’t sell me on this program…. that visual does!!   Oh, and I had some capris I bought YEARS ago that I’ve been wanted to fit in to by the end of this summer.  Guess what… I zipped those right up today no problem!

Will I do this again and when?

100% yes! It would be perfect after a vacation to get back on track quickly or before a big event when I wanted to lean out a bit.  I would probably also use this for a plateau.  I’d recommend this to anyone who wants to gain some energy by detoxing the bad chemicals in every day food out of your diet.   I really enjoyed this in the end… once I got through that 2nd day.  At the very least it was a mental battle I overcame and taught me that if I laser focus on nutrition for 3 days I can be back to “normal”.  The structure and schedule were nice as well as the cleansing aspect.

Will the weight come back?

I’m really not sure.  I weighed in Tuesday, so 2 days after and my weight was the same.  I’ll weigh in again on Friday and report back if it came back.  I’m sure if you keep a healthy lifestyle it will stay off, which I’m planning on doing.  A little over 5 pounds to my goal weight!

Whew, that was a long post.

21 day fix final results and review

I completed the 21 day fix AFTER doing the 21 day fix extreme program. Why?  Why not?  I bought them together but was just too excited to do the extreme I did them a little out of order.  I was fully prepared to try the 21 day fix for a week and then go back to the extreme because it wouldn’t be a challenge for me.  Boy was I WRONG!  They are 2 different workout systems and the 21 day fix was just as challenging as the extreme for me.  The best part was since I had already completed the extreme I knew how to modify some of the moves to make them HARDER!  Talk about feeling like a badass.  For the most part I stuck to the plan (including my cheats and treats some times in excess).  I made it through a wedding weekend, being at my mom’s house for 6 days and a busy IEP week at work.  Did I stick to plan 100%?  No.  Did I push play when I could and eat according to my goals when I could?  Yes.  I may not have had the jaw dropping results everyone is looking for but I could have thrown in the towel and unraveled all of my hard work so I’m proud of my results and how far I’ve come on this journey.



I lost 1 pound and 3 inches in the 3 weeks, making my total for the 21 day fix regular and extreme 6 pounds and 5.5 inches in 6 weeks.  Not too bad for someone nearing their goal weight!  After not seeing the scale budge before plan I’m completely okay with these results!  The results you can’t see is the increase in energy, confidence, I can do regular push ups and my body is changing visually in ways I didn’t think it could.  The scale isn’t everything and shouldn’t be your only form of measurement for success.  I think the pictures speak for themselves.  Take your body measurements and focus on how you’re feeling mentally, the weight will take care of itself… whoa off topic a little….

21 day fix real results

What is the meal plan like?

The meal plan can be overwhelming when you first open that book but it takes less than a week to understand and TRUST me it is worth it!  The meal planning guide gives you a list of approved food (based upon clean eating principles) that are REAL, whole foods, not garbage.  It’s easy to create a new lifestyle after a couple of weeks on this plan when you focus on learning it and focus on the feeling you get from cleaning up your diet.

Meal planning is a struggle for everyone but the 21 day fix makes it easier because you already know what types of food you need to eat so you get the fun part of fitting it all in to your day like a puzzle.  My challengers are offered a bonus guide to help with meal planning which includes a meal planner and extra printable workout schedule like this:


Can you do this program as a vegetarian?

Short answer: 100% yes!  See my review of the extreme and being a vegetarian.  Basically the same principles apply as I followed the regular 21 day fix diet plan but did the extreme workouts.  I’m working my way towards finding a balance with my diet but taking baby steps.  I hope to one day do this program without cheats and without high calorie days but until then I”ll take what I can get.  If you need help meal planning shoot me an email (katieknight52210@gmail.com) and we can chat.  I have vegetarian friendly meal plans I’m willing to share with recipes.  You can also check out my RECIPE section on here for some ideas. 

Here’s what beachbody says about vegan and the red container:

What are some good options for the red container for vegans who do not want to eat soy-based intimation meat?

There’s always tofu and tempeh, which are soy, but not that processed imitation stuff. Also, a vegan modification for the Fix is in the works. In the meantime, it’s okay to put beans, lentils, or peas in your red container, but if you do this, make sure to fill some of your yellow container portions with grains so you get complete proteins.

Who would I recommend this program to:

Those who are looking for serious help with their nutrition and want to go more towards clean eating.  This is also a great program for those who are beginning their fitness journey or who want to change up their current routine.  As I said before, I completed the extreme before doing the 21 day fix and I was still able to get my heart rate up and enjoyed the workouts.  

The workouts

Equipment needed:  A set of light, medium and heavy dumbbells.  I started using 5’s and 8’s and upgraded to 10’s for some of the workouts in the last week.  You will also need a resistance band with handles. I suggest getting the resistance band, especially if you travel, you can do most of the workout DVDs with just the bands.  Be aware that the base kit for the 21 day fix does not include this.   It is also recommended you have a yoga mat.  There is a modifier throughout the whole program, hi KAT, so you can follow her if you’re new to working out or if you need a break from the insanity that Autumn brings.  What’s nice about the workouts is you can build up within a workout.  Don’t get discouraged if you can’t finish a workout, look at is as an opportunity to get better and dive in next time with the goal of going further than last time! I’ve included my calorie burn (determined by my garmin vivio fit) so you get an idea of just how great this program is for 30 minute workouts.  Keep in mind that you’re using weights and also building muscle which burns calories even after you’re done working out!

Total Body Cardio Fix:  This is a total body, and it starts out with the hardest move! You’ll need weights and a mat for this workout. Average calorie burn was 280.

Upper Fix:  Using weights or resistance bands focusing on your chest, back, shoulders, arms and abs.  You’ll need weights or a resistance band for this workout.  Average calorie burn was 240 calories

Pilates Fix:  Active recovery day focused on fast paced pilate moves to strengthen your core and elongate your muscles as they recover. Average calorie burn was 160.

Cardio Fix:  This one will get your heart rate up in a bootcamp style workout- no weights needed. Average calorie burn was 270.

Dirty 30:  Using weights through cardio based exercises that will get your heart rate up.  Average calorie burn was 220.

Yoga Fix:  Active recovery day working on your balance, flexibility and strength all while relaxing your tired muscles!

10 minute fix for abs:  Bonus ab workout for those who need a little more

*Calorie burned was found from my heart rate monitor fitness watch, calorie burn is different for everyone, these were my averages over the course of 3 weeks from my workouts.

21 day fix EXTREME Final results and review


I did my first round of the 21 day fix EXTREME April 13- May 3, 2015. I bought it to clean up my nutrition, get a handle on my portions and to tone up.  I saw so many others being successful so I had to give it a try.  I decided to skip the original 21 day fix because I had already completed Insanity and most of Insanity Max:30 and thought I needed the extra challenge.  I posted a little about each workout below as well as the average calories I burned per workout (based on my garmin viviofit heart rate monitor).  You can read the first part about my journey HERE.


I lost 5 pounds and 2.5 inches in the 21 days.  I followed the meal plan (but I did have cheats, so I was closer to the original 21 day fix meal plan), drank 1 shakeology a day, completed a 30 minute workout every day for 21 days.  Overall I was impressed with this program.  I did not stick to it 100% and was excited about my results.  The meal planning is overwhelming at first but once you get a handle on it’s so easy and adaptable to every day life.  I can see definition in my arms and legs and am fitting into clothes I didn’t think I’d be fitting into until after a 2nd round of this.  I think I may have taken my measurements wrong…

I lost 5 pounds and 2.5 inches in 21 days
I lost 5 pounds and 2.5 inches in 21 days

How was this program being a vegetarian:

So it should be noted that I am a lacto octo- pescetarian (as in I eat some dairy, eggs and fish)  I do not eat red meat, chicken, pig, or turkey.  I think doing the count down to competition (CTC) plan would be a little more challenging as you need to eat a lot of animal based protein throughout your day.  I choose not to do CTC because I didn’t want to eat eggs all day long.  You can do the extreme program as a vegetarian without altering the plan.  I chose to eat beans once a day measured in the yellow and counted as a red, this is NOT according to plan but I still saw great results and you will too even if you count beans as a yellow. I got my reds/protein through eggs, tempeh, greek yogurt, fish, beans (never more than once a day) and drinking shakeology (this is counted as a red) so I felt like I had enough to have a lot of variety.  You can also eat tofu but I have not mastered cooking this and tend to stay away from it.  I also don’t like eating too much soy and have really enjoyed eating tempeh.

Who would I recommend this program to:

Seriously, anyone looking to get results who is already started on their fitness journey.  Anyone looking to get toned in a short amount of time who doesn’t have much time to workout, the workouts are only 30 minutes.  The workouts offer a lot of variety, so you’re never bored and they are challenging.  I chose not to do the Count down to competition track mainly because I thought it would be too hard to get all of my protein (red containers) in for the day without overdosing on tofu and eggs.

21 day fix Extreme is not for beginners.  They have a modifier but she is still jumping and lifting weights and is NOT at a beginner level.  This is probably not for someone who travels a lot as you have to have different sized weights, unless you want to travel with weights.


 The workouts:

Equipment needed:  A set of light, medium and heavy dumbbells.  I started using 3’s and 5’s and upgraded to 8’s the last week.  You will also need a resistance band with handles.  Be aware that the base kit for the 21 day fix does not include this.   It is also recommended you have a yoga mat.

PLYO Fix Extreme:  Lower body workout that uses plyometrics (explosive jumping/resistance moves) to build muscles and torch calories.  Lots of lunges and squats using weights 30 seconds of workouts, 30 seconds of rest. Average calorie burn: 260-300

Upper Fix Extreme: This is a non-stop upper body workout using weights that focuses on chest, back, shoulders, biceps and triceps. Average calorie burn: 250-300

Pilates Fix Extreme: You use the resitence band throughout this 30 minute workout focused on the core and basic pilates moves. Average calorie burn: 150-200

Lower Fix Extreme: I think this is one of my favorite workouts in the Extreme.  Lower body workout that targets the glutes, quads, hamstrings and calves. Average calorie burn: 320-330

Cardio Fix Extreme: HIIT (high intensity interval training) using weights. Average calorie burn: 300-325

Dirty 30 Extreme: This is the all over calorie burning workout built around working out multiple muscle groups at once. Average calorie burn: 260-280

Yoga Fix Extreme: Fast paced yoga elongating muscles while working on strength, balance and flexbility. Average calorie burn: 100

The Fix Challenge (Bonus workout if you order through a coach): No weights or resistance bands needed as you build upon a routine of classic moves.  Average calorie burn:  220

The average calorie burn was determined from my garmin viviofit heart rate monitor. Actual calorie burn will vary depending on person completing the exercise, weights used, intensity etc.  Remember adding muscle to your body burns calories long after the workout is over!

P90x3 Results

So, I completed P90x3 back in November 2014 but I wasn’t blogging then so I thought I should still share my results for anyone who is looking at that program.  This was my first beachbody program to complete.  I was originally looking at T25 because I wanted the cardio but I really like lifting weights and wanted a short program that used weights.  I had hit a plautu at the end of summer last year and hadn’t lost weight in 3 months, I needed a change but as a working mom I didn’t have much time. Tony Horton is a genius!  30 minute workouts from my home that offered a lot of variety so I was never bored! I did find I had to mute the TV sometimes because his constant talking got to be annoying but he was motivational and I did get great results!   I do NOT like pull ups or push ups so I struggled through those.

My Results:

I lost 13.1 pounds and a little over 11 inches!  My diet was not that great so I was thrilled with these results!  What is not shown in these pictures is how my mindset changed during these 90 days. I mean, I completed p90x3!  That is not an easy feat!!!  My confidence went way up not only because I was feeling better but because I was accomplishing something that I never thought I could do!  Below I’ll share my pictures and measurements.

Before picture and measurements

p90x3 before
p90x3 before

After 90 days of P90x3

P90x3 results after 90 days

Who would I recommend this program to:

Honestly, the program was wonderful! This program is perfect for someone who wants to strengthen and tone.  If you’re serious about busting through a plateau (hello same weight for like 3 months last year!) and/or are super busy, this program is perfect!  Pair it with the right nutrition and it will add muscles and lean you out!  Tony Horton does a good job of breaking down the moves but you need some knowledge of working out.  I would say this is geared more towards intermediate to advanced fitness people. It’s only 30 minutes a day (so everyone has time!) and the workouts offer lots of variety which I’ll briefly explain below (this information is from the beachbody on demand website- which if you’re a club member the entire program is available!!).  Interested in learning more, just ask!!

 Brief description of the many workouts available on the P90x3 program:

CVX– Resistance is combined with intervals to give you a full body cardio burn.  This is cardio with weights!  You will need a medicine ball OR dumbbells

Cold Start: This is an optional 12 minute warm up if you have some extra time.  Tony Horton does do a short work out before every workout but the cold start is good if you need a little extra time to workout and get ready mentally.

X3 Ab Ripper- 15 minute AB work with no equipment

Total Synergistics- Full body resistance workout using dumbbells and chin up bar.

Agility X- Working aerobic & anaerobic energy working on flexibility, balance and strength.

Triometrics- Working on speed and power doing PLYO workouts… I LOVED this work out

X3 Yoga-A fast paced yoga working on flexibility and balance.

Pilates- A decent home workout Pilates that challenges your core and increased flexibility and stabilize joints.

The challenge-  Upper body using chin up bar or resistance bands- LOTS of push ups and pull ups!!

Incinerator- Full cardio using dumbbells and a chin up bar or resistance band

MMX- This is my FAVORITE!  It’s a martial art based cardio workout with punching and kicking.

The warrior- One size fits all

Isometrics- Working on balance through yoga like moves, no equipment needed

Dynamix- Increase range of motion, flexibility, and stabilization to help your body get ready to move athletically.

Decelerator-  A lot of jumping around working on going strong and then DECELERATING.

Accelerator- Another favorite.  Huge fat burner no equipment needed

Eccentric Upper- Upper body using dumbbells, chin up bar or resistance band and pushups

Eccentric Lower- LEG DAY!