Revealing Abs and Building Buns of Steel – in the Kitchen

Ten years ago, I was all about dropping everything and going out for a bite to eat. It was our pastime. We were proud to say we were “foodies” and tried every restaurant in town, eating out two to three times a day.

We were even known to drop the top down on the car and take a midnight ride to the local 24 -hour pie shop and enjoy a slice. As time passed, we were wearing every restaurant in town. It’s true; you are what you eat. We were a walking billboard for the newest joint in town.

At the beginning of my fitness and health journey, I thought, let’s make this easy. I tried different prepacked, “healthy” meals. I tried meal plans with a local health store, bought a juicer, and became an expert at juicing for a year. I found myself dissatisfied, spending lots of money and not seeing the results I wanted. 

Yes, I was in search of my abs and wanted buns of steel. I realized later, juicing and premade purchased meals from the grocery store and health food stores were not good for me over the long haul and didn’t help me achieve my goals.

They were not the right foods or the right amount for me. I took in too much sugar, salt, fats, preservatives, chemicals, and ingredients I couldn’t pronounce. I was relying on someone else to make my meals.  

I chose to stop being lazy. I decided to take ownership and journal. 

I looked back at what I was eating, made adjustments, and looked at the big picture of my body’s needs, in the right combination and amount my body needs. 

I planned a full week menu, shop, and prepare my meals at home. It was then, as executed my plan, the weeks passed, I began to see and feel a shift my mind and body began to change. You know, I decided to own it. Not take the easy way out or take a short cut. 

Not have someone else prepare my meals. I decided I was in control of my nutrition. I chose to take 100% control of what goes into my body. By golly, I’m going to find my abs and build buns of steel!  

I’m not perfect. I fell off the rails, got on the wrong train for a meal, and still do from time to time. If I do I make sure that I don’t stay off the rails! 

What separates success from failure is how long you stay off the rails how long you ride the wrong train. If you chose to look at your plan for the day, forgive yourself and make the next right choice, get back on the train, that’s heading in the right direction, you are WINNING! 

Sunday is meal prep. I pull out all the stops. Take inventory of the freezer, pantry, and fridge. Rotate and restock and cook for the upcoming week. To prepare in volume, I invested in additional appliances and gadgets. 

Here’s a list of my top favorite kitchen toys that make my meal prep fun easy and saves me time.

Large Griddle – Protein Pancakes are a staple in our home. The griddle allows for cooking eight or more at once. It takes only 30 minutes. Before, I was using a frying pan one or two at a time; it took forever! 

Egg Cooker– We go through more than 24 eggs in a week. Hard-boiled is the best and easiest way to get protein. We always have them at the ready. I can’t tell you how many times I have had exploding eggs and burned saucepans when the water boiled out of the pot because I forgot it was on the stove!

This egg cooker saved me. I can cook a dozen quick, drop in a bowl of ice water. They peel easy and BAM! Done, and I didn’t ruin a pan, blow up eggs, or start a fire. WIN! 

Instant Pot – This gadget is GREAT for meal prep. I prep a large batch of rice, quinoa, beans, marinara sauce, pork tenderloin, chicken, or turkey breast. I could go on and on! Saves a lot of time, and the kitchen does not get hot.  

Air Fryer – We like crunchy. This gadget cures our ill. We prepare chicken, potatoes like fries, sweet potatoes like chips, shrimp, brussel sprouts; you name it. Get creative and give it a go. 

Large Stock Pot – Meal prep for soups, stews, chili takes a big stockpot. I prep enough for a few weeks. Fill up containers by serving portion and store in the freezer. My recommendation is if you are making soup, make enough to carry you over a while. On those days when you forgot, or plans changed, grab, heat, and you are on the program. Remember, you want to set yourself up for success.

Food Scale – Everyone needs a food scale in their kitchen. Know your serving portion of protein. Weigh it as you portion out your protein into meal prep containers for the week. The biggest mistake most people make is they do not eat enough protein. We stress this with our clients and teach them portion control right and their recommended nutrition for meal prep. 

Knives – Using a dull knife is frustrating. Have you ever sliced tomato with a dull knife? The struggle is real. I’ve NEVER owned a sharp kitchen knife for more than a week, until last month. I am now the proud owner of a CUTCO trimmer knife. She’s a beauty with a sexy handle.

Meal prep is a breeze now. No more mashed tomatoes in my cucumber salads, and I get a beautiful ribbon thin slice tomato for my burgers. If there was ever an investment worth making, it’s a great set of kitchen knives. They have a lifetime warranty, and sharpening is FREE! Yes, please! My friend Heather at CUTCO will take good care of you and process your order.  heathersev@yahoo.com 

Cooking and being in the kitchen never excited me until I had the mindset shift. I cook to feed my body what it truly needs. My body responded, revealing abs and buns of steel. 

Finally, in the kitchen, I was setting myself up for success. My thoughts and actions were working for me, not against me. HUGE win for me! 

If you have read this far, take note. Working out will not get you to where you want to be with your health and fitness goals. It’s nutrition, paired with your workouts, and it all begins within you, your mindset. I was great with my workouts, food came second, and was stuck until I made the shift and put my nutrition first. 

Change takes place from the inside out. If you have never worked with a coach and are new to this type of program or are stuck and not making progress, or you fell off the rails and are ready to hop back on the train and begin again, we’re here for you. 

You can gain strength, reveal your abs, and develop buns of steel, and get fit and healthy in the comfort of your own home. Begin your journey in a non-judgemental, highly supportive environment with coaches available to you daily and have been where you are.

Take the next step and contact K Factor Coaching today.