Post Gym Hair Care

I think I speak for all women when I say washing, drying, and styling your hair can be one of the most monotonous and annoying processes. I’m probably biased because of the sheer amount of hair that I have, but regardless, I don’t know many people who love spending time doing their hair. I don’t think dry shampoo would be a thing if this weren’t true … Don’t get me wrong, I love my hair, it’s just a really big commitment to wash, dry, and style all at one time! This tends to create problems for those of us who workout most days of the week. Alas, the highlight of today’s blog post – post workout hair care!

My hair is fairly long, and it’s thick, meaning there is a lot of it. From dripping wet out of the shower, to curled and styled, I’m looking at no less than an hour and 20 minutes, and that is not an exaggeration. However as most of you know by now, I work out 6 days a week, and I work five of those six days! Meaning 5 days a week this mane has to be presentable, and I don’t know about you but I don’t have the time or energy to wash my hair every single day. However I’ve got this hair thing down to a science and I’m here to help you figure out how to tame your post-workout locks and keep them fresh to allow you to go a few days in between washes!

Step One: Use a hair tie that doesn’t crease your hair. No crease means less restyling later! I Just discovered these “Kitsch” clear hair coils couple of months ago and I now swear by them. They’re little coils which look super small to begin with, but expand to whatever size your ponytail is. Like I said, my hair is incredibly thick, so I kind of figured these were too good to be true based on how tiny they are in the box. But I was wrong. I guarantee no matter how thick or thin your hair is, these will work! The best part about these hair ties is that they don’t leave a crease in your hair, whatsoever. For $6.99, they’re a pretty darn good investment! 

ssKitsch Clear Hair Coils

Step Two: Put your hair in a ponytail! This is part of step one, but I figured I would mention it. Putting it in a messy bun, or anything other than a ponytail increases the amount of work you’re going to have to do later, so stick to a pony!

Step Three: blow dry the sweaty parts of your hair. My hair tends to be pretty sweaty at the nape of my neck and around my forehead after I workout, so I take two minutes to blow dry the sweat out. I know it sounds gross, but this will help increase longevity of your blow out/style. Letting it air dry will make it greasy and that pretty much kills the whole purpose of this post.

Step Four: Buy 10 bottles of this dry shampoo and don’t ever try anything else. As much as I’d love to say I’m sponsored by “Psst!”, I am not. However I truly believe I probably account for 10% of their annual sales. All that to say, I am obsessed with this dry shampoo. After I blow dry all the sweaty parts of my hair, I spray this on my roots and use my fingertips to rub really get it into my roots. This absorbs any moisture left on your roots and gives it a little grit/body post workout.


Psssst! Dry Shampoo

Step Five: Style as needed! By this point in the process it’s up to you what you do. If your hair has stayed pretty much in tact, there’s no need to add any unnecessary heat by restyling, but depending on the day, I sometimes need a quick straightener or wand run through.

And there you have it! This routine typically allows me to wash my hair about every three days, which is a lifesaver. I hope this is helpful to you guys and has given you some insight into a new styling technique so that your’e not wasting all your time washin’ your hair!




Sweating It Out With Barre3 Kansas City

If you’ve been following me for awhile, you know that I typically do my own workouts. I work out at a gym with free weights, squat racks, weight machines, and cardio equipment. The typical gym scene. As much as I love my new gym and everything it offers, it is SO good to get out of my normal routine. Trying something new and switching things up can do wonders for your mind, body, and motivation level.

I was invited to a Barre3 workout class in Brookside this weekend, and I cannot say enough about how much I loved it. I don’t usually love classes, but not having to come up with my own workout, but rather someone else telling me exactly what to do, was so nice!

I went with a friend of mine, Alexa, who is my workout class sidekick. We started going to workout classes together in college and I still to this day love going to classes with her whenever we can! I will say that for me, it is always easier and more fun to do classes when she’s with me. It can be intimidating to walk into a new class by yourself, so if this something that holds you back from a new gym, a new class, a new studio, etc., bring a friend! It makes things so much more comfortable when you have someone with you experiencing the class for their first time as well.

For those of you who are unfamiliar with Barre3, here is a quick outline per their websiste:

Barre3 delivers a full body workout using only low-impact movements. With our team of experts—doctors, physical therapists, and anatomy specialists—we developed our signature 3-step sequence to produce a strong and balanced body.”

  • STEP 1 | HOLD Align the body, build mind-body connection, and engage your muscles.
  • STEP 2 | MOVE SMALL Work deep in the muscle without compromising your form to push through plateaus, and build strength.

  • STEP 3 | MOVE BIG Build functional strength for everyday activities, tone your muscles, and energize your entire body.

Our instructor at Barre3 was Caroline and she made us both feel so welcomed. She knew that we were both there for the very first time so she made sure to help us out from the moment we walked in.

The class was an hour long and my heart rate was up from the minute the class started. I turned on my Apple watch and glanced at it every ten minutes or so, and my heart rate was above 150 bpm the entire time. It was the perfect mix of strength, core, stretching, and cardio. It was definitely intense and I was sweating (& shaking for that matter) like crazy. For this class we used the barre ball, and 1lb or 2lb weights. Never underestimate the power of 1lb and 2lb weights! My muscles were BURNING the entire class.

The class was incredibly upbeat, the music was great, and I was never bored. The hour flew by before I knew it! Even for someone who works out every day, this class was incredibly challenging for me. It’s completely different that my every day workout at my gym and it pushed me in ways I don’t usually push myself. The holds and squeezes killed me, and this is something I plan on incorporating into my own workouts at the gym. I was definitely outside of my fitness comfort zone and that’s what made it so much fun!

I loved this class and I would highly recommend it to anyone who hasn’t tried it before. This style of workout is doable for all fitness levels and that’s part of the reason I loved it so much. Our instructor Caroline was extremely helpful and offered assistance when needed, as well as provided modifications for every single movement we did.

Click here to find a Barre3 in your area! And thank you again to Caroline for having us this weekend. I can’t wait to come back soon! If you’re in the KC area – go check out Barre3 Kansas City, you will not be disappointed!


Chocolate Chip Zucchini Bread

My dad and I went to the farmers market a couple of weekends ago, and ever since then, I’ve been on a mission to find the perfect zucchini bread recipe. I’m not the biggest fan of zucchini on it’s own, but seeing all the fresh/in season zucchini at the farmers market brought me back to when my mom just to make zucchini bread with zucchini from our backyard garden. After a couple weeks of searching, and two failed attempts, I’m here to share with you the very best, you-can’t-tell-it’s-healthy zucchini bread. Ever.

I feel like I’m a broken record in saying “this is the best” zucchini bread I’ve ever had, because I say that about everything I share with you guys, but I only take the time to blog and share the best recipes here so I feel justified in saying it! And truly, this is the BEST. It’s moist, (I know, I despise this word too, but when referring to zucchini bread, it’s a good thing so bare with me!) it’s dense, it’s chocolatey but not too sweet, it’s everything you could ever want in a zucchini bread! And if the zucchini thing makes you uneasy, trust me when I say you cannot taste it one single bit.

I will preface by saying this recipe took me probably two minutes longer to make than my usual super quick and easy recipes, and that is solely because of the fact that I had to take those extra two minutes to grate the zucchini. However I feel like that’s kind of a goes-without-saying step when you’re contemplating making zucchini bread. Nonetheless, it was still incredibly quick and easy, and I guarantee you have everything you need on the ingredients list already!

I also want to mention that cannot take any credit for this recipe because I did not create it, however Krista, from Joyful Healthy Eats did, and is an absolute genius. If you’re ever looking for a healthy version of your favorite baked treats or you just need a little recipe inspiration, scroll through her website for two seconds and tell me you don’t have the urge to bake something. She is amazing and I’ve made so many of her recipes, and loved every single one! And nothing of hers ever tastes healthy … a win win for everyone.

The recipe is below – mine looks slightly different than Krista’s because I swapped/omitted just a few things, but click here for her exact recipe!


  • 1½ cups whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 2 teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ cup raw honey
  • ½ cup unsweetened applesauce
  • ⅓ cup coconut oil, melted
  • 1 egg
  • 2 teaspoons vanilla extract
  • 1¼ cup grated zucchini (about 1½ zucchinis)
  • ¾ cup Enjoy Life mini chips


  1. Preheat oven to 350 degrees.
  2. Prepare a 8×8 loaf pan by greasing the bottom and sides (you can grease with coconut oil, butter, or PAM cooking spray) Lightly dust with flour and shake out excess flour.
  3. In a medium bowl, add flour, baking powder, baking soda, salt, ground cinnamon, and ground nutmeg. Whisk together.
  4. In a large bowl, add honey, unsweetened applesauce, coconut oil, egg, and vanilla extract. Whisk together until smooth.
  5. Slowly add the dry ingredients to the wet ingredients until everything is combined.
  6. Fold in the zucchini, chocolate chip, and walnuts.
  7. Add the batter to prepared loaf pan.
  8. Bake for 45-50 minutes, or until a toothpick comes out clean.
  9. Serve.

zuchinni breadzucchini bread3zucchini breadzucchini bread2

Macros – 1/10th of a loaf:

  • 170 calories
  • 7.7g of fat
  • 25g of carbs
  • 3g of protein

This recipe has good fats from the coconut oil, good carbs from the whole wheat flour and the natural sugar form the honey will give you lots of energy, making it the perfect early morning pick me up, or even pre workout snack! I plan on eating this for breakfast for the foreseeable future, as in until Christmas. Enjoy!


Meal Prep Magic: Kodiak Cakes Muffins

Lately, I’ve had a ton of people ask me what my favorite things are to meal prep. Because I go back to work this week and will be needing to ramp up my meal prep game anyway, I figured this would be a great time to start a little mini series on my favorite meal prep recipes!

I have raved about meal prepping ever since I started this blog, and to this day it is still something that is SO important to me. I’ve said it once and I’ll say it again, meal prep is my number one piece of advice when it comes to staying on track with healthy eating habits. Having food that is readily available, pre-prepped, and even portioned out, is my absolute saving grace during my crazy hectic work week.

I meal prep just about everything I eat during the week, on Sundays. I wash and chop all my veggies, steam/roast whichever ones need to be steamed/roasted, I portion out all my morning and afternoon snacks into ziplock bags, I cook all my protein, etc. Once I’m done prepping, I portion out all of my lunches and put them into my meal prep containers. That way, when I’m putting my lunch together at night for the following day, I just throw everything in my bag! It makes it so quick and easy and it saves me so. much. time.

I have a few tried and true meal prep staples that I come back to over and over again, but every once in awhile I’ll come across something new that I love, which is the first order of business in this “Meal Prep Magic” series!

Okay, on to the good stuff. I will preface by saying I am a nut job and I am already ready for pumpkin spice everything, (I know, I’m that girl) which is maybe probably one of the only reasons I landed on this recipe out of the hundreds I searched through on Pinterest. But besides the pumpkin factor, I also chose this recipe because it has minimal ingredients, it’s fairly low carb for a muffin, and the ingredients are on point. On point meaning healthy, but also meaning I already had them all on hand which is the real reason I pick most of the recipes that I do … And truly, who doesn’t love a warm pumpkiny chocolatey muffin in the morning?!

This recipe is total meal prep magic for me because I can prep an entire pan of muffins and be donezo with 7 days worth of breakfasts in less than 20 minutes. And they’re macro magic too! These muffins are packed with healthy fat from the coconut oil, protein from the Kodiak Cakes mix, and they have the perfect amount of carbs to give me energy and keep me full until my mid morning snack. To round out my breakfast for the week, I’m pairing a muffin with two egg cups (on the blog later this week) and some fresh blackberries!

The Recipe


  1. Preheat oven to 350 degrees
  2. Grease muffin tray, or line with paper liners
  3. Mix all ingredients until smooth
  4. Fill muffin tins evenly
  5. Bake for 20-22 minutes or until golden brown
  6. Enjoy!


  • 153 calories
  • 17g carbs
  • 7g fat
  • 6g protein


Cold Brew Protein Shake

I never imagined I’d have so many direct messages and texts about this cold brew protein shake I came up with a couple of weeks ago, but I’m so glad you guys are asking about it! Instead of continuing to respond to individual direct messages, I figured it would be easier to go ahead and do a blog post about it so that it’s here for you guys to refer back to if you need it! This “recipe”, I keep putting it in quotes because I don’t even know if you could classify it as that because it contains two ingredients, is something I threw together by accident one morning.

I came home from the gym one morning a couple of weeks ago, made a glass of cold brew coffee, and was heading back out the door in a rush. In one hand I had the coffee, and in the other I had a Premier protein shake. My hands were full and I had other stuff to grab, so I decided to dump the protein shake in with the cold brew. Voila, the cold brew protein drink was created! Call me a recipe developer.

You can find the Premier protein shakes almost anywhere but they’re definitely the cheapest at Sams Club or Costco. I like these shakes because they’re convenient to grab and go, and I really like the flavor of the chocolate ones. They come in other flavors that I’m not the biggest fan of, so use other flavors with caution. I have a friend that loves them with vanilla, so if you’re not a chocolate person, try that! I realize these shakes are not made with the most “clean” or “natural” ingredients. However, like always, I preach about having a healthy balance – moderation is key.

For those of you asking what cold brew I use – I get it from Sam’s Club and it comes in a container with three boxes of cold brew coffee for $12. It’s called “Steep18 Cold Brew”. However, any cold brew will work, so use whatever you like and can find!

It honestly tastes like creamy mocha chocolatey milk. I promise it tastes better than it even sounds. But truly, it’s the perfect boost of protein, it tastes like chocolate milk, and it suffices my caffeine fix on my early mornings. Win, win, win.



The macros:

  • 3g of fat
  • 5g of carbs
  • 30g of protein

Let me know if any of you guys try it! I hope you all have a great weekend! See you next week!


The Chia Craze

Happy Monday y’all! Thanks for stopping by! So, chia pudding. First of all, just little background if you’re not familiar with chia seeds … Chia seeds are tiny black seeds that absorb liquid, swell up, and become gelatinous in texture. They’re an excellent source of omega-3s and antioxidants, and being that they’re so tiny, there are TONS of ways to use them other than chia pudding.
I add them to smoothies, overnight oats, banana bread, yogurt bowls, etc. The options are endless! 

However chia pudding is something that kind of weirded me out when I first started seeing it. I’m so picky about texture when it comes to food, so the thought of these jelly little seeds being the entire base of a pudding didn’t sound super appealing to me. Nonetheless, I see it everywhere, and I’ll try anything once, so I decided to give it a fair shot.

Needless to say, I am so impressed. I used a recipe from The Minimalist Baker (who I am a HUGE fan of, check out her website for tons of healthy recipes!) and I am 100% sold. The recipe was so quick and easy, and the pudding turned out great! Even my mom and brother who don’t usually like my uber healthy concoctions, didn’t mind it!

Although I was a little concerned about the texture of the pudding, it didn’t end up bothering me at all. Because the chia seeds soak up all the almond milk as it sits over night, they become pretty plump and make the pudding very thick. I would compare the texture and consistency to a thicker tapioca pudding. It was perfectly sweet, and totally something I would choose when I’m looking for a healthier dessert option. 

There are TONS of recipes out there, it just takes a little searching to find one you like! So even if this recipe isn’t for you (it’s pretty dark in chocolate flavor because of the unsweetened cocoa powder), definitely look for one that sounds good to you, and give it a try!

The recipe (via The Minimalist Baker):

  • 1 1/2 cups (360 ml) almond milk
  • 1/3 cup (63 g) chia seeds
  • 1/4 cup (24 g) unsweetened cocoa powder
  • 2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
  • optional: 1/2 tsp ground cinnamon
  • 1/4 tsp sea salt
  • optional: 1/2 tsp vanilla extract


  1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
  2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
  3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
  4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
  5. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.


The benefits of chia seeds:

  • contain tons of omega-3 fatty acids
  • contain protein, fiber, and tons of antioxidants
  • contain vitamins A, B, D, & E
  • can prevent premature skin aging
  • considered a prebiotic (not probiotic) which aids in digestive health
  • considered a linoleic acid which helps with fat absorption and heart health
  • boosts energy and metabolism
  • 1 oz. of chia seeds is 18% of the daily recommended calcium

Why I love it & when I would eat it!

As you can see from the bulleted list above, there are obviously plenty of health benfitis to eating chia seeds, but more so than just the health benefits, it’s a great option for when I’m wanting something to satisfy my sugar cravings at night. My go to is usually Halo Top, but I’ve started cutting back on dairy lately so this is the perfect way to cure my sweet tooth without having to use ice cream as my only option. I love the richness of the dark chocolate, and the chia seeds definitely keep me full long after I’m done eating them!

Have a great week babes, let me know if you try this recipe!


Chocolate Chip Peanut Butter Protein Balls

This recipe was recommended to me by a friend of mine, (Hi Julie!) and after making these protein balls only one time, I’ve memorized the recipe and am fully convinced they will be a staple in my weekly meal prep rolodex.

First of all, and really most importantly in my humble opinion, these protein balls taste like straight up cookie dough. I truly didn’t know if I would be able to get all 28 balls out of this recipe due to the amount I had eaten by the time I needed to start rolling the mixture. But besides that, this recipe could not be any simpler. You guys know by now that a “7 ingredient max” is my number one prerequisite for baking … and this recipe hits the nail on the head! It took me all of 10 minutes to get the ingredients, mix em all up, roll into balls, and stick in the fridge. I spent just as much time eating this dough as I did rolling it. It is so addicting, trust me.

These protein balls are the perfect pre workout snack because they contain a great amount of protein, carbs, and fat, which are all essential macronutritent components to properly fuel your muscles with before a workout. In addition to their macro makeup, they’re fairly small, so they wont weigh you down or make you feel sluggish if you eat one or two before you head to to the gym. They’re also perfect for early morning workouts! I don’t know about you, but it takes everything in me just to get out the door at 5:00am, let alone make myself a nutrient dense pre workout snack, so that’s where these come in! They’re quick and easy to grab and eat on the go on my way out the door so that I’m not working out on an empty stomach!

No Bake Peanut Butter Chocolate Chip Energy Bites

  1. Mix all the wet ingredients first – the peanut butter, honey, and vanilla, until it becomes creamy and combined. (*If your peanut butter is super thick, warm it up in the microwave for a few seconds to thin it out a little bit – this helps it combine with the other ingredients a little bit better!)
  2. Then mix in the dry ingredients – oats, chocolate chips, and coconut, until well combined.
  3. Roll into 1 inch balls – my recipe made 28 exactly.
  4. I added an extra step here and warmed up 1/4 cup of chocolate chips with a splash of almond milk in the microwave to create a chocolate drizzle for the top. Not a necessary step but totally recommended!
  5. Stick them in the fridge if you’ll eat them all within 5 days, or the freezer if you think it’ll be longer! Either way they taste fabulous!

balls4balls 3balls 2balls5balls 6balls1


My recipe made 28 protein balls, so the macros for each are listed below. If your recipe made more or less, plug in your ingredients to MFP and adjust accordingly!

  • 106 calories
  • 10g of carbs
  • 7g of fat
  • 3g of protein

And there you have it! 5 steps and 7 ingredients – it doesn’t get much easier than that! Special thanks to Erin at “Texaserin Baking“; the creator of this amazing recipe! Be sure to check out her blog for more awesome recipes.


Weekly Workout Roundup

It’s been a minute since I’ve blogged a weekly workout roundup for you guys, and I’ll be completely honest – it’s because my workouts this summer have been far from perfect. Being that part of my platform with KaleKouture is fitness, it can be hard to motivate and encourage others when you’re not on top of the workout game yourself. It’s kind of like encouraging someone to be on a diet while you’re eating Cheesecake Factory in front of them!

Even though part of my job as a fitness blogger is to tell you about my workouts and how I’m staying active, and how you can do those things too, I am not afraid to admit that just like anyone else, “life” has taken precedence over a lot of my workouts this summer. This summer has been full of weekend lake trips, going on vacation, moving, looking for/buying a new house, working two summer jobs, getting everything ready to go back to school, and in the midst of all of that, trying to seamlessly transition into running this blog on my own. I started the summer with every intent of working out six days a week, trying new classes, tracking macros perfectly, etc. I mean teachers don’t “work” in the summer right, I should have all the time in the world! I’m here to tell you that’s not true, and that has not happened. But that’s okay!

While summer is obviously not the most ideal time for workouts to be lagging, truthfully I have not stressed or lost any sleep over it like I might have in years past. I know that summer is temporary, and the life events, vacation, and time with friends that have prevented me from working out like I normally do, are far more important than a few missed workouts. Memories with people you love are worth more than one missed hour- long-500-calorie-burn, I promise.

This summer has been one of the best summers I’ve ever had, and I can tell you without a doubt that my body looks no different today than it would had I not missed those workouts. Fitness is a lifestyle. So cliché, I know, but it’s true. It’s not a certain number of workouts, it’s not a certain number of days hitting your macros – it’s about the big picture. Did I miss some workouts? Yeah, more than I probably anticipated. Was I active this summer and did I try to workout as often as I could? Yes I did. That’s what it’s all about.

All that to say, I’m back and I’m running full steam ahead starting this week! And if you’re in the same boat and your workouts have been lacking this summer, know that I’m right there with you! Don’t worry about the workouts that didn’t happen, be encouraged and give your all to the workouts that you’re going to make happen this week! Screen shot the workouts below, and commit to working out with me this week!

I wrote up a weekly workout roundup below, not only for you guys to follow along with, but to motivate myself as well! It’s a proven fact that if I write out my workouts, and schedule them in my planner like any other commitment or appointment I have, I’m 100 times more likely to make it happen. Let me know if you have any questions!

bench push up

step up

‘Keep It Cool’ Crop Leggings | ‘Ebb To Street Tank’ | Nike Free RN Flyknit 

Weekly Workout Roundup 

  • Sunday: Cardio + Legs
    • 15 minute stairmaster warm up
      • smith machine squats (3 sets of 12)
      • bench step ups w/dumbbells (12 each leg, 3 sets)
      • walking lunges w/barbell (3 sets of 24)
      • plie pulse squats w/dumbbell (3 sets of 24)
      • leg extension, single leg (12 each leg, 3 sets)
      • hamstring extension, single leg (12 each leg, 3 sets)
      • jump squats (3 sets of 12)
  • Monday: Cardio + Triceps
    • 15 minute stairmaster warm up
      • tricep pushdowns w/rope attachment (3 sets of 12)
      • overhead tricep extension w/plate (3 sets of 12)
      • single arm pushdown w/cable – overhand (12 each am, 3 sets)
      • single arm pushdown w/cable – underhand (12 each arm, 3 sets)
      • overhead tricep extension w/cable (3 sets of 12)
      • tricep exentsion machine (3 sets of 12)
      • single arm kickback with dumbell (12 each arm, 3 sets)
  • Tuesday: Cardio + Biceps/Back
    • 20 minute incline walk on treadmill (incline: 12, speed: 3.5)
      • bicep curl w/ barbell (3 sets of 12)
      • seated cable row (3 sets of 12)
      • hammer curls w/ dumbbells  (12 each arm, sets of 3)
      • lat pulldown (3 sets of 12)
      • bicep curl w/rope attachment (12 each arm, 3 sets)
      • single arm bicep curl w/cables (12 each arm, 3 sets)
      • bicep curl w/ 25lb plate (until failure – this is a burnout, go as long as you can!)
  • Wednesday: Cardio + Legs
    • 15 minute elliptical warm up (incline: 20, resistance: 30)
      • smith machine split squats (12 each leg, 3 sets)
      • glute kickback machine (12 each leg, 3 sets)
      • curtsy lunge w/barbell (12 each leg, 3 sets)
      • smith machine squats (3 sets of 12)
      • reverse lunge with barbell (12 each leg, 3 sets)
      • straight leg deadlifts w/barbell (3 sets of 12)
      • body weight lunges until failure
  • Thursday: Cardio + Shoulders
    • 15 minute stairmaster warm up
      • front raise with barbell (3 sets of 12)
      • upright row w/ barbell (3 sets of 12)
      • lateral raise w/ dumbbells (3 sets of 12)
      • shoulder press w/ dumbells (3 sets of 12)
      • upright row w/ rope attachment (3 sets of 12)
      • shoulder press machine (3 sets of 12)
      • plank shoulder taps until failure
  • Friday: Corepower Yoga
  • Saturday: Cardio + Abs
    • 3 mile run
      • 24 leg lifts
      • 24 bicycle crunches
      • 40 russian twists
      • 30 second plank
        • Repeat 4 times!

24 Things …

Since the blog has changed a little bit over the past couple of weeks, I wanted to do a fun blog post to share a little bit about me for those of you who are new around here! And even if you’re not new, these are probably still things you don’t know. Here goes nothing … 24 random things about me!


  1. I went to the University of Arkansas for my undergrad. I’m a Kansas girl at heart, but Arkansas is my home away from home. I loved every minute of it and would give anything to go back! Go Hogs!
  2. I can’t stand steak or seafood, at all. I’m a cheap date!
  3. I drink coffee in some form, every single day without fail. I like it hot, cold, made at home, from Starbucks, with cream, without cream, pretty much anything! I love it.
  4. I’ve lived in Kansas almost my whole life. Kansas gets a bad rap but I wouldn’t trade living here for the world!
  5. I have three pets that I love so so much. I have Butter and Jelli, who are both cats, and Peaches who is our lab/pointer mix who you’ve probably seen make an appearance on the @KaleKouture Instagram story a time or two!
  6. If I could go anywhere in the world, it would be Greece. Santorini and Mykonos have been on my bucket list forever.
  7. I have eczema pretty badly. I started having flare ups fairly regularly starting my freshman year of college and have had them ever since. It’s on my face and arms which can be embarrassing and kind of disheartening to deal with because I have little control over it. It’s usually due to my efforts in trying to find different products to keep it under control.
  8. I worked as a lifeguard for five summers while I was in high school and college.
  9. Running a half marathon is on my bucket list. I trained up to 9 miles my junior year of college and had to quit because of pretty severe shin splints.
  10. I was never big into sports which some people think is weird considering my love of being active. I threw javelin in high school but that was the extent of my sports days. My brother plays college baseball so it’s pretty safe to say he got the athletic gene.
  11. I’m a Kindergarten teacher. It’s what I’ve always wanted to do and I love every second of it! My dream is to be a teacher in a hospital for children in need of long term care.
  12. The lake is by far my most favorite place to be – any time of year. If I could spend every single weekend there, I would.
  13. I have the biggest fear of public speaking. I sweat, turn red, the whole nine yards. I’m not a shy person whatsoever but speaking in front of people is my worst fear.
  14. I have a huge passion for travel – I’ve traveled more in the two years I’ve been out of college than I have my whole life and it has been the most rewarding experience.
  15. I am not exaggerating when I say I could not live without Chick-Fil-A. It has been and always will be my all time favorite. My favorite things on the menu are: diet lemonade, nuggets with Chick-Fil-A sauce, and the cookies & cream milkshake with extra Oreos.
  16. I do not like water, at all. I don’t crave the taste of plain water, and I will be the first to admit that I am the worst when it comes to drinking water. If there’s Mio mixed in it, I can guzzle it, but without, it’s just not happening.
  17. South Carolina is my favorite place I’ve been, within the U.S. If you haven’t been, it’s a must. Charleston especially. It’s serene, the living is so laid back, and it’s so charming! I can’t see myself moving from Kansas anytime soon but if I could pick anywhere that would be number one on my list!
  18. Becoming a NASM CPT is a long term goal for me. Fitness is a huge passion of mine so I would love to be able to work closely with clients and do it as a part time job one day. I have a lot on my plate right now so hopefully within the next couple of years!
  19. I met my boyfriend Taylor my sophomore year of high school and we’ve been dating for close to 9 years now. I never really talk about him on the blog, but he’s my best friend and has been a huge supporter in this whole blogging process.
  20. Having my nails done is a guilty pleasure of mine and is the one thing I  will spend money on regularly. I’ve been doing the dipping powder for the last 6 months and I will never go back to shellac or anything else. I would definitely recommend it if you’ve never tried it.
  21. I have a serious addiction to activewear and tennis shoes. I’m sure you’ve noticed. But would spend money on workout clothes and tennis shoes over regular clothes any day of the week.
  22. If I weren’t a teacher I would want to be a labor and delivery nurse. I am obsessed with babies and am fascinated with the thought of being a part of the process of bringing them into the world every day!
  23. I cannot leave my house without making my bed. No matter how late I’m running, I take 20 seconds to make my bed. I feel like my room is 20x messier if the bed isn’t made!
  24. I’m fulfilling a fitness bucket list item this fall, as I’m planning to participate in a Tough Mudder in October! It’s extremely outside my “fitness comfort zone” and unlike anything I’ve ever done before, but I am excited to be working towards a new goal.


The Skinny on Starbucks

While I could probably live off of my daily cold-brew-protein-coffee that’s on my Instagram story almost every morning, just like any other normal person, there are days when I just want my coffee to be made for me! Starbucks gets a bad rap for being high calorie, “bad for you”, full of sugar, etc., but just like any other restaurant, it’s all about how you order.

Making substitutions or even creating your own drink can often times be your best bet. By doing this, you know exactly what goes into it and what you’re getting when you order! There are thousands of options when it comes to substituting, creating, and “healthifying” the drinks that are already on the menu, but I’ve come up with three different options that have become my go-to orders over the past couple of years. I’m sharing them with you today in hopes that you might be encouraged to order something a little bit lighter the next time you’re craving caffeine on your way to work!

What to order

  • How to order: “Vanilla Sweet Cream Cold Brew with Sugar Free Vanilla Syrup”
    • I know, its a mouthful, but it’s my all time favorite. The sweet cream cold brew is something relatively new to Starbucks. It showed up on the menu just in time for summer, so I pray they don’t get rid of it when fall rolls around. If you like coffee, but really like to doctor it up so that it doesn’t taste like coffee (don’t be shy, I know y’all are out there, I’m with you) this is totally for you. This is a cold brew coffee, with full fat sweet cream, which really takes away from the boldness that coffee usually has. If you order this the regular way (“Vanilla Sweet Cream Cold Brew”) you’ll get the full sugar vanilla syrup it’s made with, so if you’d like the low carb/low sugar option, you need to ask for “sugar free vanilla”. I ask for three pumps!
    • Macros for a grande (16oz.): 80 calories, 6g fat, 7g carbs, 0g protein
  • How to order: “Unsweet Cold Brew Coffee with Sugar Free Mocha”
    • This drink will for sure be available year round because this doesn’t use any special version of the cold brew, it’s strictly Starbucks regular cold brew that they’ve had for years. If you love a stronger coffee taste, this drink is for you. It’s smooth, but very bold so if you’re a “doctored up coffee drinker”, this may be a little too strong. Their regular cold brew is sweetened which means it’s higher in sugar and carbs, so if you want the low carb/low sugar option, be sure to ask for the “unsweet cold brew”. I ask for three pumps of sugar free mocha! If mocha isn’t your thing, ask for the sugar free version of whatever syrup is your favorite – they’re all the same, macro wise!
    • Macros for a grande (16oz.): 5 calories, 0g fat, 3g carbs, 0g protein
  • How to order: Teavana Unsweet Shaken Iced Green Tea
    • If you’re not a coffee drinker at all, this is for you! This tea is so refreshing, especially in the summer when I’m not in the mood for even iced coffee. It’s green tea made with mint, lemongrass, and lemon verbana. Just a heads up though, the regular version is made with sugar, so for the low sugar option, you have to specify that you want the “unsweet” version. If it’s not sweet enough, add a packet of stevia for zero additional carbs/sugar/calories.
    • Macros: 30 calories, 0g fat, 0g carbs, 0g protein

Ways to lighten up your drink choice

If none of these options is uber appealing to you and you don’t want to step outside your Starbucks box, get your regular drink & just make a couple of changes. Here are three ways you can lighten up ANY drink at Starbucks:

  • Ask for nonfat milk
  • Ask for the sugar free version of the syrup you want
  • Ask for “no whip”

Thanks for reading, & happy Monday! Let me know if you try anything new or if you have any other “healthified” Starbucks options!