Keto/Low Carb Meal Plan Option 4

Keto Meal Option 4


Cream Cheese Pancakes  (Substitute a pinch of Stevia for the tsp of sugar in the recipe)

Kal Stevia Syrup (Vitamin Shoppe)



1 Grilled Chicken Breast  (Spice it up)

1 Slice Pepper Jack Cheese

1 tsp sour cream

1/2 Avocado

2 Cups Small Salad



1 Cup Ground Beef (Spice it up)

1 Cup Shredded Lettuce

1/2 Cup Cheddar Cheese

1 Tomato Sliced

1 tsp sour cream

1/2 Cup Refried Beans

1/2 Onion Chopped and Sau’teed in Beef Grease

1 Jalapeno Pepper Chopped



1/4 cup of almonds, pecans or walnuts

Keto/Low Carb Meal Plan Option 3

Keto Meal Option 3


2 Sausage Links

2 Slices of Bacon

1 Bell Pepper

1.5 oz of mozzarella cheese

Stuff meat and cheese in pepper and roast for 10 minutes




Bacon Cheeseburger Soup




3-6 oz of Beef Roast

1 cup Broccoli

1 cup Cauliflower

1/2 Avacado

Slow cook beef roast, broccoli and cauliflower together for 6-8 hours in slow cooker




1/2 cup Halo Top Ice Cream

Keto/Low Carb Meal Plan Option 2

Keto Meal Option 2


Blackberry Egg Bake




1 Cut Up Chicken Breast

1 Tbsp Guacomole

1 Tbsp Mayonnaise

1/4 cup  Cheese

1/4  cup sliced sau’teed onion in butter

2 large lettuce leaf to wrap contents




2 Pork Chops cooked in butter

1 cup steamed broccoli

5 stocks asparagus steamed

1 cup squash (Not butternut) cooked in butter

Tea sweetened with Stevia



1/2 cup Whipped Cottage Cheese with 1/4 blueberries

Keto/Low Carb Meal Plan Option 1

Keto Meal Option 1


2 Eggs Fried in Butter

2 Sausage Links

1 Tomato Cooked in Butter

Suat’eed  Onion in Sausage Grease 1/2 cup



2 Cups Salad of Choice Spinach

1 Chicken Breast Cooked in Butter

1.5 oz Cheddar Cheese

2 Tbsp Ranch Dressing/Olive Oil

4 Cherry Tomatoes



1 Burger

3 Slices Bacon

2 Large Lettuce Leaves

1 Tbsp of Mayonnaise

1.5 oz Cheddar Cheese

2 Slice Tomato

1/4 cup Onion



Low Carb  Jerky

Keto Sample Meal Plan

I want to provide you with an idea of what a keto meal plan might look like and you can mix this up however you want.  In addition, there are other FREE meal plans on-line.

Sample Breakfast Options:

Breakfast Option 1:

2-3 Scrambled Eggs in Butter, ½ cup Onions, ½ cup mushrooms, 2 pieces of bacon

Breakfast Option 2:

2 Sausages, 1 cup bell peppers, ½ avocado, 1 oz. mozzerela cheese

Breakfast Option 3:

1 Keto Waffle:


Sample Lunch Options

Lunch Option 1:

1 Chicken Breast cooked in butter, 1 cup Broccoli, 1 Slice Pepper Jack Cheese, ½ cup Onions, 2 Pieces Bacon

Lunch Option 2:

1 cup cooked Ground Beef, 1 tomato, ½ cup cheddar cheese, 1 avocado, ½ cup onions, ½ sour cream

Lunch Option 3:

1 cup Lettuce, ½ cup mushrooms, ½ cup cherry tomato, ¼ cup carrots, 1 chicken breast, crumbled bacon, olive oil and vinegar

Sample Dinner Options

Dinner Option 1

2 Pork Chops cooked in butter, 1 cup broccoli, 1 cup cauliflower, ½ whipped cottage cheese w handful of blueberries

Dinner Option 2

2 Grilled Talapia, ½ cup grilled onions, diced tomatoes, ½ avocado, crushed almonds sprinkled on fish

Dinner Option 3

Keto Beef Stew,


Sample Snack Options

Snack Option 1

Beef Jerky

Snack Option 2

Handful of Pecans and Almonds

Snack Option 3

Veggie and Dip,


This provides a basic format for meal planning.  In addition, I encourage individuals to take a multi-vitamin supplement, probiotic and turmeric daily while also drinking 65-80 oz. of water per day.


Preparation is Key to Success: 10 Tips to Help You Succeed with the Keto Diet

Credit for this Photo:

So, you’re ready to change your diet and turn yourself into a fat burner.  The keto diet provides the opportunity but you must be prepared before you dive in.  I want to make sure you’re ready for everything that’s going to happen as you change from a sugar burner to a fat burner.  The first 3-10 days will try your staying power and lots of people quit before they ever see benefits.  With that said I’ve come up with 10 things you can do to make the transition easier.

Better Buy a Water Jug

Drink lots and lots of water. The rule should be to drink between 65-80 oz. of water every day.  If you’re not peeing every 30 minutes you probably haven’t had enough (that was a joke).    Warning:  You can drink too much water causing a fatal condition called hypovolemia.  Don’t overdo it but you do need to stay well hydrated.

Slowly Integrate to Low Carb

If you’re a heavy carb eater you may want to transition to a lower carb diet versus a keto diet over the first two weeks. A gradual reduction in the number of carbs you eat may reduce some of the side effects.  Cut out all sugary beverages, bread, pasta and cereal over the first two weeks then remove other simple carbs when you start the keto diet on week 3.

20-50 Grams of Carbs

Total carb intake can vary from person to person but for starters you will want to keep total net carbs between 20-50 grams. Total net carbs are total grams of carbs minus total grams of fiber.  You may be able to adjust your total net carb number after you achieve ketosis.

Get Your Electrolytes

Increase your salt, potassium and magnesium intake. The keto diet causes the body to flush electrolytes out of the system resulting in light headedness, muscle cramps, heart palpitations, and even panic attacks.  The best place to get all three is through a product called Light Salt.  Sprinkle it on your food and replenish all three at once.  You can also drink chicken broth/stock.

Fat Doesn’t Make You Fat

Fat is your best friend. Feel free to eat from the foods listed below.

Coconut, Coconut oil, Coconut butter, Butter, Beef tallow, Chicken fat, Avocado, Olives, Olive oil, Nuts, Low carb mayonnaise, Low carb peanut butter

It’s NOT a High Protein Diet

Don’t overdo it on the protein. Too much protein can be converted to glucose taking the body out of ketosis.  Approximately 20-25 % of your diet should come from protein.  Feel free to eat foods from the list below.

Beef, Fish, Pork, Chicken, Turkey, Whole Eggs, Shell fish, Bacon, Sausage, Peanut Butter, Beef Jerky

Vegetables:  The GOOD Carb

Vegetables are the only carbohydrates you need. The best vegetables for ketosis are green leafy vegetables grown above ground.  With that said feel free to eat from the list below.

Asparagus, Avocado, Broccoli, Baby Carrots, Cauliflower, Celery, Cucumber, Green Beans, Mushrooms, Onions, Bell Peppers, Pickles, Lettuce, Sauerkraut, Squash, Spinach, Tomato, Kale, Cabbage

I Like My Dairy Fat

Choose your dairy wisely. Always pick full fat and beware of carbohydrate count per serving.

Heavy Whipping Cream, All Cheese, Sour Cream, Cottage Cheese, Cream Cheese

Are You in Ketosis?

Measure your success. Ketones spill into the urine when successfully in ketosis.  Ketostix are cheap and can be used to test for ketones in urine.  This is a great way to verify you are fat burning machine.

Prepare for the Keto Flu

Psychologically prepare yourself for the “keto flu”. During the first 3-10 days of the diet you will experience dizziness, low energy, headaches and irritability just to name a few.  Know that this is a short-term issue and on the other side of the keto flu is fat burning and better health.

The art of being successful is preparation.  Use this post to help you get prepared mentally, physically and acquire the right resources.  I will provide a sample menu on Monday via the blog, get ready to see results.

Change Your Weight and Your Health With This Diet!

Credits for This Photo: jessicapopp

I’ve been debating for months whether or not to post on what I think may be one of the most important diet changes anyone can make.  The diet goes against everything I was taught in college and most everything you’ve heard from the medical profession but after reading more than 30 articles and a book by physician Timothy Noakes of South Africa I feel compelled to lay this diet out for you.

Some of you have already adopted this diet garnering awesome results.  As a matter of fact my sister and brother-in-law adopted it right after Christmas and have lost 13 and 20 lbs. respectively and have gotten off all their diabetes medication except one.  The diet stands current American dietary guidance on its head.

This is a low carbohydrate/high fat diet.  A diet made up of 70% fats, 5-10% carbohydrates, and 20-25% protein.  That’s right 70% fat!  Many of you can literally feel your cholesterol going up as you read this and that’s okay.  I want you to forget everything you currently know about diet because it’s wrong.  Around 1977 the Department of Agriculture issued guidance that fat was bad and carbohydrates were best for preventing disease.  Two to three years after that statement was issued heart disease, diabetes, cancer and dementia rates increased and have every decade since.

The ketogenic diet shifts the body from a carbohydrate (dirty fuel) burner to a ketone/fat (clean fuel) burner.  If you’re over weight and/or have insulin resistance and are ready to make a serious change that will not only change the way you look but also change your health this diet is for you.  Physician Tim Noakes is on a mission to change South Africa’s diet and health.  Dr. Noakes lost his father to Type II Diabetes, but felt his own low fat diet and active lifestyle (running more than 70 marathons and being in excellent shape) would spare him from the disease.  He was wrong and at age 61 was diagnosed with Type II Diabetes.  It was at this point that he decided everything he’d been taught was wrong.

Over the next few weeks if you choose I will help you change from a carbohydrate burner to an efficient fat burner.  However, before beginning this life changing diet we need to prepare you for what’s coming.

Consult With Your Doctor If You Currently Have Health Issues, On Meds or Pregnant

If you are under the care of a physician, on medication or pregnant you need to consult with your doctor before starting the diet. If you are a Type I Diabetic, you will need to work closely with your physician as you make this change.  For individuals with low insulin (Type I Diabetics) a fatal condition known as ketoacidosis can result when high levels of ketone bodies change pH in the body.  With that said, under a physician’s care a ketogenic diet can be very beneficial even to a Type I Diabetic.  For healthy individuals, the body will self-regulate pH and you have nothing to worry about.

Switch Fuel Systems

The ketogenic diet puts your body into ketosis. When in ketosis the body breaks down fatty acids to be utilized as energy.  The by-product of this energy pathway is ketone bodies.  Ketone bodies can be utilized by literally all tissues in the body.  When in ketosis you are a fat burning machine, burning fat while you sleep, work and play.  In addition, ketosis will fix insulin resistance and prevent it in the future.  It’s a win/win against diabetes.

Mentally Prepare for the Low Carb Flu

You must be prepared for the first two weeks. While your body is going through the change from carbohydrate burner to a fat burner you will inevitably experience what is called the low carb flu.  During this time, you will experience low energy, brain fog and flu like symptoms, however those who push through and endure will come out the other side feeling better than they have in years.  Your concentration and ability to think clearly will increase exponentially due to the fact your brain thrives on keto energy.

Clean Out the Pantry

While initially the food you get to eat on this diet doesn’t look all that bad. After all who’s going to scoff at butter and bacon.  However, after the first week or two simple carbs are going to be screaming your name.  Brownies, cookies, and doughnuts will come into your dreams at night and the next thing you know you’re sitting on the floor in the cupboard at 1 A.M. with a bag of Oreo’s strapped on like a feedbag.  Don’t give in!  When you make the decision to do this get rid of all those things that can trip you up.  I wish I could say it’s going to be easy but it won’t.

So, get ready to change your health.  If you’re under the care of a physician or on medication make an appointment with your doctor, prepare yourself mentally for the low carb flu and clean out your pantry.  I’m excited and I’m going to take this ride with you as well.  Let’s do this.


Reach Your Goals in 2017!

I’ve always been a goal setter, done it every January since I was in high school.  I’ve had years when I’ve met or exceeded 90% of my goals.  I’ve also had years when I met none of my goals.  You may ask why were you so successful some years and unsuccessful others.  The truth is it all totally falls on me.  From my failures I’ve learned a thing or two about being successful at goal setting and I hope these 5 things will help you as well.

3 Goals or Less

Never set too many goals. I’ve found that 3 goals or less is a good number if you want to be successful.  Never spread yourself too thin.  The real key to being successful is to figure out what big rocks (goals) are most important to you.  If it’s not a priority it will never happen.  Figure out what you really want to achieve this year and develop your goals around that life priority.  I’ve set a goal this year to put on 15 lbs. of muscle without adding body fat.  My training this year is totally geared to meet that end.

Take Daily Action

Develop daily objectives that move you toward the big goal. Same thing applies here as above keep objectives simple and limit the number to 3 or less.  Make them specific and measurable. Let me give you an example of an objective I’m using this year.  The objective states I will train one muscle group every day for at least 100 reps.  This objective is specific.  I train one muscle group every day.  The objective is measurable, 100 reps every day.  The objective is simple enough that it’s achievable and it moves me toward my goal every day.  The important thing to remember is objectives are not the big goals rather they are tiny goals completed every day that help you ultimately help you reach your big goals.

Do Some Research

Do your homework before setting objectives. Whether you know much about the thing you’re setting out to accomplish or not it’s always beneficial to do some research first.  By digging around and doing some reading it will do nothing but help the process.  More than likely someone has already accomplished what you’re setting out to do and their processes can help you achieve your goal much more efficiently sidestepping some of the landmines they stepped on reaching their goal.  In my quest for more muscle mass and less fat I read nearly 25 articles about how others were successful.  I simply took their processes and figured out how I could fit them in my schedule.

Track Your Consistency

Create a tracking and scheduling tool to keep you on track. Develop a simple tool or find an app that can be used to schedule what you need to accomplish each day.  Having a daily plan written out will help you stay on track and will provide a sense of urgency each day to get those things completed.  In addition, it provides a way to track your consistency and helps build confidence as you daily check off the list of things you’ve accomplished.  I have a calendar I developed in MS Word and it has my objectives for each day and I line through them as they are completed.  I can look back each month and determine how successful I’ve been at meeting my objectives which ultimately leads to goal achievement.

There’s More Than One Way To Skin a Cat Fish

Be flexible! Stand fast on accomplishing your objectives each day, however be flexible on how you get them done.  There’s always multiple ways to reach any goal.  In the pursuit of my goal I’ve already found that there’s never enough time in a day to do everything perfectly.  Some days I may have 20-30 minutes I can get my 100 reps, however on others not so much.  I have back-up plans that help me achieve my objectives.  Some days I may have 5 minutes and in those 5 minutes I will get as many reps as possible.  When I get 5 more minutes I will do more.  It may take 4 or 5 short bouts but I get it done.  Be flexible!

I hope this inspires you to sit down, do some research, write out your goals, write down some measurable objectives, and take action.  Determine what your priorities for 2017 are and get to work.  You may want to lose weight, improve your health, pay off debt, improve relationships, have quiet time every day or go back to school.  Whatever your goal is the 5 things listed above will help you stay on course and get there faster.  I can’t wait to see what you achieve!

Eileen: Physical Strength Makes Me More Confident!

For most people when they make the decision to go to the gym it’s usually because they want to lose weight and improve their health.  However, for some it has nothing to do with weight loss and everything to do about feeling better and gaining confidence from the strength they gain.  Eileen has been attending Boot Camp almost from the day I opened my doors.  While she’s never had a single pound to lose, boy has she improved her strength and put on some muscle.  This is Eileen’s fitness story!

How long have you been exercising consistently?

Since joining Expect Results Fitness April of 2015.

What influenced your decision to get dedicated and be consistently active?

A co-worker in my office saw your open sign and told us about it, so we decided to check it out and try Boot Camp.  Besides I was tired of being a slug & couch potato and not liking the way I looked or felt.

What all do you do to stay active? 

Of course I do Boot Camp, I also walk  and take extra steps when cleaning house.  I park further away from the entry of a shopping mall or Walmart.  Run up stairs instead of just walking up them.  (Always amazes my kids & grandkids Lol!)

What are some of your biggest barriers to staying active and how do you overcome those barriers?

Being lazy and wanting to stay in my comfort zone (home). I make myself go. Reminding myself how good and confident I feel when I go exercise.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I’m feeling better than ever and more confident.  I’ve always been blessed with good health and lots of energy, but now it’s even better. I feel good about myself.  I can do push-ups, I could NEVER do before.

How would you classify your current eating habits? 

My diet is bad. I still like my sweets.

Do you have a specific diet/eating strategy that you follow?

I don’t overeat I really focus on my serving sizes.  At restaurants I eat half what I’m given and save the rest for dinner or lunch the next day.  I cut back on caffeine and sugar in my tea or coffee.

Do you have a favorite go to healthy meal or food?

No not really. I try to eat more chicken than beef. I’m definitely not a fish person, but will eat it occasionally. I do love a good salad.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated.

Just get out there and do it! You’ll feel better about yourself and be happy that you did.

Believe it or not multiple studies indicate the number one thing a woman can do to improve confidence is to strength train.  Physical strength not only improves confidence but improves health and independence.  Eileen has become pound for pound one of the strongest ladies I know.  A big thanks to Eileen for sharing her fitness story and as always I hope she inspires you to start or continue moving forward.

Inspiring Others To Take The Challenge,


5 Tactics that Help You Lose that Trouble Fat!


How do you get rid of that trouble fat?  You know that stubborn fat in your gut, thighs and butt.  It’s the fat that smiles at you every morning in the mirror as to say we’re not going anywhere and you can’t make us.  There’s good news and bad news.  Well the good news is you can win the battle, but the bad news is it takes a combination of building muscle and diet (20% Strength Training and 80% Diet).  The battle you’re waging on your lower abs and backside can only be won a one bite at a time and one workout at a time.   You must focus on improving insulin sensitivity and the only way you achieve this with high intensity strength training and being stringent with your diet.  I’m going to provide 5 proven tactics that work if you apply them every day.  I challenge you to take the next 30 days and see what you can achieve.

Ketogenic Diet May Be An Option

I’ve completed a lot of research on the ketogenic diet and have found it to be very effective for both improving insulin sensitivity and weight loss.  I’ve seen research that advocates this diet but even more so I’ve seen it work on clients who have the discipline to do it completely.  A standard ketogenic diet is composed of 75% fat, 20% protein and 5% carbohydrates.  I know many of you may see 75% fat and think it will cause heart problems.  It won’t, because fat doesn’t cause heart disease.  Instead you’re risk for heart disease is increasing due to that sugary soda you’re drinking or that processed cereal you’re eating for breakfast.  To lose fat and improve your health it’s time to make some changes.

Instead of providing you with a meal plan in this blog post I will encourage you to check out The Ketogenic Diet 101 and learn how to easily implement this diet.  The Ketogenic Diet 101 provides you with the what, why and how.  I would encourage you to speak with your physician before starting this diet and make sure it doesn’t conflict with any meds you may be on.  Make sure you provide him/her with information regarding this diet so they are informed.

Bad Carbs Are The Problem

If you read The Ketogenic Diet 101 and decide it’s too strict.  Then I will suggest a diet that provides a little more flexibility.  The low carb diet is composed of 65% fat, 25% protein and 10% carbohydrates.  It works similarly to the ketogenic diet but is a little less restrictive.  If this diet seems more fitting I encourage you to read The Low Carb Diet and use their meal plan.  Whether you have lots of fat to lose or your trying to lose those last stubborn 10 pounds the key is to push insulin levels low and the way you do that is reduce your carb intake.

One other thing I must tell you is the first two weeks of a low carb or ketogenic diet will suck.  Some people call it the low carb flu.  You may feel weak, lethargic, dizzy, and have stomach discomfort during the first two weeks.  Stay with it and you will feel like a new man or woman with-in 10-14 days.  In addition, you will lose fat like you never thought possible.

Larger Muscles Burn More Fat

I am convinced that reducing processed and simple carbs is essential to losing fat and keeping it off.  If insulin is not lowered in the body it’s impossible for fat cells to release fat.  With that said diet is the most important part of the fat loss equation; however exercise also plays a role.

Building muscle must be the priority for exercise.  Think about it this way, which car burns more fuel a Camaro with a V8 engine (muscle car) or a Cruze with a 4 cylinder engine.  The big V8 is a gas guzzler.  Muscle is the engine of the body and if you have huge engines (muscles) you will burn fuel (fat) like mad.  Every time you hit the weights think heavy weight and as many reps as I can. The key to increasing muscle size is volume of training (Reps + Sets + Weight = Muscle Size).  Work hard every set and never take a rep off, the goal is to build muscle every day.

Breathing Hard Turns YOU Into A Fat Burner

In addition to increasing muscle with strength training you will also want to do some High Intensity Interval Training (HIIT).  We do this with Tabata, Circuit and Kick Boxing Circuit at Boot Camp however you can also do it at home as well.  On days you can’t make Boot Camp make your own circuit (push-ups, crunches, squats, lunges, mountain climbers, jumping jacks, plank, squat punches, front kicks and power knees) and do multiple rounds of 30 seconds work or use tabata.  You can get an app on your smart phone that counts down for both 30 second circuit and tabata.

If you’re more of a runner you can use this type of training with the run as well.  Set your watch or smart phone and run for 20-30 seconds hard and then jog or walk for 30 seconds to 1 minute.  The most important part is to get winded.  This is a great addition to your strength training workouts for those of you trying to bust through weight loss plateaus or wanting to lose those last 5-10 lbs.

Add These Supplements To Your Tool Box

The last thing is doing everything you can to get your gut right and prime your muscles for optimal growth. The optimal way to do this is through supplementation.  No matter how good your diet is, it will always have gaps.  Below are a few extra’s you can do to fill the gaps.

1.  Take a probiotic.  Probiotics improve your gut health by increasing good gut bacteria.  This good bacteria restores or maintains optimal health in the gut.  If your gut is lacking good bacteria it will become ill and cause you to become sick.  Most auto-immune diseases can be directly linked to gut health.  If your gut health is poor your ability to lose fat is compromised.  Get your gut right first.

2.  You need a multi-vitamin. Most of us lack some of the essential vitamins and minerals we need daily.  A multi-vitamin will fill the gaps and prime you for optimal health, the kind of health that promotes fat loss.

3.  Consume fish oil daily. Fish oil studies show it’s an effective anti-inflammatory that protects the body from many chronic diseases and aids in joint health.  However, the latest research has shown it to be an effective weight loss tool as well.  According to the American Journal of Clinical Nutrition, fish oil combined with exercise contributes directly to fat loss, which is just another reason to add this to your fat loss tool box.

4.  If you know me I can’t leave out Turmeric. Besides being the most powerful natural anti-inflammatory available turmeric also shows the potential to lower estrogen levels and improve insulin sensitivity.  Both of these improve your ability to improve your health and lose fat.

5.  Apple Cider Vinegar every night before bed. Taking 2 tsp of apple cider vinegar every night before bed has shown to lower morning blood sugar.  Lower blood sugar means less insulin which promotes fat loss.  In addition, apple cider vinegar helps improve gut health as well.

6.  Use Branched Chain Amino Acids daily. Branched Chain Amino Acids (BCAA) help preserve lean muscle mass and because muscle drives metabolism preserving it is job one.  Using BCAA is an easy way to provide your muscles with what they need quickly pre and post workout.  If long term weight loss is your goal you want to do everything possible to grow and maintain muscle mass.


Fat loss begins and ends with your diet.  The more quickly you get your carbohydrate problem under control the more quickly you will see fat loss results.  Until you understand and take control of those ugly simple and processed carbs you will be frustrated with your progress.  Learn to like the big three:  vegetables, meat and good fat.  Your fitness program must be designed to increase muscle mass and strength, muscle drives metabolism. In addition, you must learn to do short very hard bout of aerobic exercise with small rest periods between.  The harder you go during this training the more results you will reap. Last, add a few supplements to your tool box for fat loss optimization.  The new YOU is ready to be unleashed, put these tools to work and start seeing the results before summer!