Fit 4 Life with Kristy

Over the years I've developed a love and appreciation for health and fitness. I'm not bias to any o Hi all!

I'm a Health & Wellness Coach with a love for learning more about the ever evolving world of fitness and nutrition. Stay tuned to my page for healthy eating tips, fun workouts to try at home or the gym, and overall health and wellness.

Operating as usual

Photos from Fit 4 Life with Kristy's post 01/24/2022

Have extra bananas that are too ripe? Try these yummy bite sized snacks. I guarantee your kids will love them! Mine do! You can also melt dark chocolate and coat them. Keep in freezer for a quick treat.


Hittin them 💪🏼💪🏼💪🏼

How are you getting your workouts in during this time?

My rings are:
Red: 400 cals burnt
Green: 30 minutes of exercise
Blue: 12 hours of moving (moving at least a min/hr)

I’m trying my hardest to get a 30 minute workout in everyday. Maybe it’s just a walk or maybe it’s a few tabatas, or some weight lifting. But I feel good!!!

What have you been doing?


Looking for a great workout while stuck at home? Here's what I did this morning...and all you need is a deck of cards and some energy!

Start by writing down 4 different exercises. I like to pick at least 1 that will get my heart pumping and 3 strength moves. Assign each exercise to a card suit. Then start flipping cards! You do whatever exercise you assigned to that suit for the number shown on the card. You can modify this by cutting the deck in half or go all out and complete the entire deck of cards.

This morning's workout looked like this:

Hearts - Pushups
Spades - Floor Tricep Dips
Clubs - Squat Jumps
Diamonds - Sumo Squats

I did knee pushups and added a 15lb dumbbell for the sumo squats. You can modify however you'd like! You can take the jump out of the squats or add more weight to any of them. Goal is to get through the whole deck as quickly (with good form) as possible...little rest between cards.

Jack - 11
Queen - 12
King - 13
Ace - 15!

And the beauty of this workout is that you can pick any exercises you want! Enjoy!


One good thing about being stuck at home is that I can get outside with the pup! Loving our early morning walks 🐕

Have you been going for more walks lately? It’s a great way to get moving and get some fresh air!


Kiddo’s lunch today...YUM!


Keep those kiddos (and yourself) fed with healthy foods during this time. Here are some ideas:

All fruits 🍉🍇🍓🍊🍎🍌
All veggies 🍅🥒🥕🥬🥦
Proteins 🥩🍗🥚🥓🍤

And make it fun!


Beachbody Kids Workouts on Vimeo

How are we holding up?!

Things are so strange right now, but don't let it get you down. Find ways to continue to eat healthy and get your exercise in. Here are a few ways to burn some calories at home:

Beachbody On Demand

FREE Beachbody Kids Workouts -

Les Mills On Demand - 30 day free trial!

Pretty Muscles App - Erin Oprea (or follow her on FB for tons of free workouts)

Nike Training App

Bodyfit by Amy - free youtube workouts

Zumba - free youtube workouts

What other ways are you staying in shape while home?

Beachbody Kids Workouts on Vimeo Join the web’s most supportive community of creators and get high-quality tools for hosting, sharing, and streaming videos in gorgeous HD with no ads.

Timeline photos 03/09/2020

Couldn’t agree more!

Being healthy is learning to live a HEALTHY BALANCED LIFESTYLE FOREVER and not feeling deprived daily and miserable. I want all of you to love life and know you’re more than a number on a scale. Move lots, Eat clean (the majority of the time 🍩), Dance lots, and Don’t forget to Smile often!!
I’ve made eating healthy and working out super easy with my PRETTY MUSCLES app!!!! Have you guys gotten it yet???
I have daily workouts for EVERYBODY that change daily with lots of FUN games as well as I have a full meal-plan that follows my book “The 4x4 Diet”. The recipes aren’t bland and boring. Simple yet tasty is my style. So Enjoy’n


Yikes! 😳



Arugula - Great source of fiber and vital nutrients such as calcium, potassium and vitamins C, K, A as well as studies show it combats bad breath!

Chicken - Great source of protein

Avocado - Healthy fats...keep your blood sugar stable and help in avoiding rises and dips causing you to overeat. Also, healthy fats send signals to the brain that you are full

Olive Oil - loaded with antioxidants! And tastes amazing!

I add some salt and ground pepper as well as some cherry tomatoes! YUM!


Do you make or buy smoothies, protein shakes, etc?

It’s sooo important to know what ingredients go into your shakes. A lot of times they are loaded with added sugar and other nasty ingredients. Your best bet is to make your own with fresh ingredients and a protein powder that isn’t loaded with tons of bad ingredients.

I use a protein powder, frozen organic fruit, unsweetened almond milk or water, ground flaxseeds, plain almond butter, and a few handfuls of spinach & kale. It supplies me with protein, healthy fat, fiber, and tons of vitamins and minerals. You can add plain Greek yogurt for a thicker consistency if you can tolerate the dairy.

Careful when buying protein powder too! They can be loaded with unhealthy ingredients. Look for powders that the first ingredient is the’s not loaded with sugar...the ingredient list is short.


A friend of mine shared this and I just had to repost. How true is this?!


Have you tried ghee?

Ghee is clarified butter. The butter is heated and the milk solids (lactose, whey, casein) are removed. It’s a great option if you are lactose intolerant. It contains butyrate which is shown to improve gut health and CLA which increases fat loss.

If you try it, be sure to look for organic and grass fed. And you can store it at room temp! It’s a great addition to your kitchen.

Timeline photos 02/29/2020

So cool!

Please think before you eat, you’re organs will thank you. It’s not just about looks, eating clean (I’m not saying eat perfect all the time just the majority of it) will make you feel more energized, increasing mental well-being, hair strength, sleep quality. So seriously guys, let’s do this!!!!
If you’re needing help, I have a full meal plan on my PRETTY MUSCLES APP, that is delicious, simple and won’t leave you feeling deprived. I want everybody to love life but I want you to feel AMAZING too!! Also, on my meal plan you can choose a vegetarian option if that suites you best and then pick the serving sizes you want your meals to be, OH then it builds you a BEAUTIFUL well laid out grocery list!!!! I’ve made it sooooo easy with TONS of recipes including snacks and desserts!!!
But guess what, else it’s LEAP YEAR so I thought I’d give you a killer discount. How about for a one year subscription I’ll give you 29% off for TODAY FEBRUARY 29th!!! That make its only $53.25 for the whole year, meal plan and daily workout and a AMAZING community cheering you on!!
All you have to do is go to and use the code LEAP for this killer one day deal. Tell all your friends so you can do it together!!!
Thanks for sending this to me!

Collagen: ‘Fountain of Youth’ or Edible Hoax? 02/28/2020

Collagen: ‘Fountain of Youth’ or Edible Hoax?

Have you heard of Collagen Peptides?

I'm seeing them all over the market and have actually started incorporating them into my morning coffee...but do they actually work?

Here's an interesting article on webmd that explains a little more about this new and upcoming supplement. It talks about how these may help to increase skin elasticity, hair and nail growth, gut health, and promote joint health. Overall, it seems like the verdict is still out, but there may not be any harm in adding them to your morning smoothie.

There are actually 5 different types of collagen and it can be derived mostly from cows and fish. In cows, it's from the bones, tendons, ligaments, and other parts. The different types are supposed to support different areas of the body from which they are derived. For example, Type I supports bones, ligaments, tendons, and skin...Type V is found in your hair.

One key note to point out is making sure you are buying from a reputable source. I prefer to purchase a multi-type from grass-fed beef. Check the labels and the company before buying. And of course, DO YOUR RESEARCH!

(this article has some good sources case you like to read up on studies to get your data)

I buy mine from Thrive Market. You can search "Collagen Peptides":

Collagen: ‘Fountain of Youth’ or Edible Hoax? U.S. consumers are expected to spend $293 million on collagen products. But as it's gotten more popular, there have been questions about how well it works and concerns about its safety.


With so many diets on the market and advertised on social media, how do you know what is right for you?

Here are some methods that may help you choose:

1. What is your goal? Are you looking to maintain your current weight, lose weight, or gain weight?

2. Do you have any medical issues or concerns? Certain eating plans are geared toward different types of medical concerns. Do you have dietary restrictions or sensitivities?

3. What lifestyle do you live? Are you busy and on the go or do you have time to cook and prepare foods? Are you feeding yourself or a house of picky eaters?

4. Is it sustainable? Will you be able to eat this way forever or is it a quick fix? And are you okay with that? Do you know what to do when you've met your goals?

5. How hard is it? Are you willing to put in the time to measure, count, plan or do you want a simple plan that can be modified on the go?

These are all questions you should be asking yourself when you are looking at different eating plans and diets. There are soooo many out there and you really need to know the answers to these questions before you can pick one that will work for you.

For example, I know that I can eat the same thing over and over again and that I don't have time to cook a full meal every time I need to eat. I also know that I have picky eaters in my home. For me, choosing to learn about nutrition and ways we can make lifestyle changes is a better long term idea than following a very strict diet that involves drastic changes. But, maybe you have a different goal?

What are your goals?

The Model Health Show - TMHS 399: How Your Zip Code Can Control Your Health & How To Fix Our Food System - With Dr. Mark Hyman 02/27/2020

The Model Health Show - TMHS 399: How Your Zip Code Can Control Your Health & How To Fix Our Food System - With Dr. Mark Hyman

Happy cold Thursday everyone! As you may have noted in my previous post, it's been over a year since you've seen me in this page. I kind of left it go as I dove into some other hobbies know... 💪

But, I've still been diving into health, nutrition, and fitness like I have for the past 15 years (really...15?!?! ) I want to be active in this page again to share new things I'm learning as well as learn what's working for all of you.

As most of you know, I've followed a fairly healthy lifestyle for years and love sharing my knowledge, opinions (bc that's a lot of what health & wellness is, right?), and I love gaining knowledge from all of you.

So, get ready for some fun and interesting posts in the next few weeks. Feel free to ask questions and share your thoughts as well as your businesses and programs!

I'll leave you with this awesome podcast I listened to the last few mornings on my way to and from work. What are your thoughts? I found it wildly interesting and informative...and it really struck a few nerves with me as well. I love both POSITIVE & negative feedback! Enjoy!

The Model Health Show - TMHS 399: How Your Zip Code Can Control Your Health & How To Fix Our Food System - With Dr. Mark Hyman There are so many afflictions in our modern world that people suffer from—chronic illness, poverty, obesity, violence, mental health, to name a few. But what if we could solve these problems and create a healthier, happier world by simply changing one thing? That’s the exact philosophy behind Dr...


I haven't posted in here in a year...can anyone see this post?


WORK OUT #LIKENINA | Full 30 Minute LES MILLS GRIT Cardio Workout

Looking for that cardio workout?

Nina Dobrev has collaborated on a LES MILLS GRIT Cardio workout with Reebok and the Les Mills creative team. The workout is chosen from Nina’s favorite moves... 01/02/2018

LES MILLS On Demand – At Home Workouts

New Year, New You? Wanna know what's on my schedule this year? I'm kicking off 2018 with 31 days of fitness using LMOD...Les Mills On Demand! It's an app you can download to your phone or ipad and it features tons of the Les Mills programs available to view (and hopefully workout to) anywhere you go! Programs include my beloved BodyPump, BodyFlow, BodyAttack, GRIT, CXWORX, BodyStep, RPM, etc.

They've come out with a 31 days of fitness challenge featuring a new workout every day in January! It's an awesome way to challenge yourself, try new workouts, and get in shape! There is a 30 day free trial if you'd like to give it a go (and complete the whole month)! There's also a FB group where you can find the fitness schedule for the 31 days and support. You may not have all the equipment for every workout, but you can substitute or do a different workout on those days if you need to. You can also go to a local gym for a spin bike and just use your phone for the workout! FUN!

*I get absolutely no kickbacks from this at all! I just want to share what I'm loving right now! Work out at home with LES MILLS On Demand, featuring BODYPUMP, BODYBALANCE, CXWORX classes and more - Start your 10-day free trial today.


Prevention Magazine

Good points!

You CAN lose weight by walking; if you're not, this could be why:



Great arm moves!

Sick of the same ol' hammer and bicep curls? Switch it up with these moves. via PopSugar Fitness


Burn Boot Camp

Here we go! A whole month full of nutritional information and guidance. To start, I am going to give you the 5 golden rules to nutrition. I know it's going to be tough to steer clear of all that Halloween candy, but today is the day! Throw away that candy bar and get ready to read. We're going to be posting on here, on Instagram () and on our blog every day during November, so stay tuned!


How do you strength train? I'm curious...


Opening an accountability group tomorrow for healthy eating and fitness. Any programs are welcome! I'm doing Hammer & Chisel with the 21 Day Fix eating plan....Let me know if you want to join in! We can all help each other stay motivated! 12/01/2015

The Master's Hammer and Chisel

Hammer & Chisel launches today! Can't wait to order my copy! If you are looking to add strength training to your workouts, this is for you! The Master’s Hammer and Chisel is a new resistance-training system that incorporates three muscle-sculpting phases – Stabilization, Strength, and Power – or ... 11/30/2015

The Master's Hammer and Chisel

This program releases TOMORROW! I can't wait! Message me to get a copy! The Master’s Hammer and Chisel is a new resistance-training system that incorporates three muscle-sculpting phases – Stabilization, Strength, and Power – or ...

Our Story

Hi all! I’m so glad you’re here! I’ve had a love for fitness, health, and nutrition for years and I really enjoy passing my knowledge along to others who are looking for answers to the most common question...”how do I get healthy?”

I have an open mind when it comes to health and fitness. I don’t think there is a one stop shop for everyone. Each person has their own likes, dislikes, tastes, and personality. Whether you want to just regain your health, recover from a traumatic life event, or grow your strength, I may be able to shed some light on programs that can help.

Please fee free to reach out to me with individual questions or concerns...or new ideas you may have come across! I love learning!

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