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FITNESS &
WELLBEING

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Working out and taking care of myself is a core tenet of who I am. I was a college athlete, became yoga teacher in my 30’s and generally do my best to keep my body healthy with a mix of weightlifting, cardio and avoiding as much crappy processed foods as I can. 

Many of the folks in my community have asked,  “But KATIE - what do you EAT?!?” And the truth is - I wasn’t very disciplined with counting things or managing my intake… I enjoy my Oreos and Gin too much! Lol. But I do avoid fast food - buy organic produce - and take as many good supplements as possible. I just didn’t follow any sort of meal plan that I could recommend. And frankly… I hardly felt qualified to dole out advice on the topic. I have no degree in nutrition or dietetics. But!!! I know someone AMAZING who DOES!!!

 

My girlfriend Kim and I went to high school together and she’s a damn over-achieving professional triathlete (over 50+ Ironmans people!) and dietary genius and so I asked her to whip together something cool that anyone can follow that will help you figure out what the hell a MACRO is - and how to eat a balanced healthy diet - on a budget of money and TIME! I'm in love with what she created for us. I can't wait to get as healthy as possible with you guys this year!

ENJOY!

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MEAL PLAN + RESOURCES

WHAT IT IS : This high-protein meal plan is easy to follow, uses familiar ingredients found at any local grocery store and takes the thought out of meeting your nutrient needs! 

 

*NOTE: These are downloadable resources available immediately after purchase. No physical books will be mailed. Upon checkout you will be able to download instantly to your device from this website AND an emailed link to download the guides will be sent to your inbox within 24 hours. We appreciate your patience.

 

WHO ITS FOR : This meal plan is perfect for any individual looking to make a positive change that can give you more energy, help you control cravings, and maintain muscle as you lose weight.  The lower-carb meal plan paired with these nutrient-dense recipes provides approximately 1600 calories with 115-130 grams of protein per day.  This is perfect for someone who works out moderately for 30-60 minutes or less of strength training and cardio daily.  

 

WHO ITS NOT FOR: However, if you are an endurance athlete, this plan would need to be adapted to include more grain-based carbohydrates to support recovery and training needs.  Working with Dr. Kim directly  would be the best option if you need that type of individualization.  

About

DR. KIM SCHWABENBAUER

Dr. Kim Schwabenbauer, RDN, CSSD is a Registered Dietitian-Nutritionist (RDN) and a board-Certified Specialist in Sports Dietetics (CSSD). She currently serves as the Sports Dietitian for the Pittsburgh Steelers and an Associate Professor of Exercise Science at PennWest University – Clarion Campus.

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