*Fitness is a Journey*

If you don't think getting fit is FUN then you are going through the journey with the WRONG people and the WRONG mindset! It's time to re-train your brain and get LIFE LONG results!

How I got started

I got married in Kauai, Hawaii in May 2015. I wanted to get in the BEST shape possible for my wedding! I tried *SO MANY* different workout programs (some free and some cost money). It was time consuming and the results did not match my hard work. I eventually discovered flex dieting + resistance training! It has changed my life! The workouts are short and effective. I never thought I could have ABS! I store fat (very quickly) in my gut so I thought abs were impossible for me! BUT in just a few short weeks, I was getting ab lines! I am constantly researching new products, workout strategies, and nutrition education to make sure I'm doing the most EFFECTIVE strategy out there. I decided to become a health & fitness coach to spread my knowledge and to prevent others from becoming frustrated and discouraged. Getting fit is fun as long as you're doing it with the right people AND doing a program that WORKS!
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If I can do this, I KNOW YOU CAN!

☆ Krista Abel: Certified Sports Nutrition Specialist ☆

Friday, April 6, 2018


Before I tell you about me, I wanted to remind you that..

My name is Krista Abel. I'm an online health & fitness coach and I LOVE fitness/nutrition. I became a coach when I realized that I truly can make a stronger impact on others' lives by coaching rather than just participating.

I am a Sports Nutrition Specialist too! Getting fit is 80% nutrition and 20% physical!

SO MANY people over train in the gym but then forget to eat a well balanced diet (Protein, Carbs, AND FAT!). Without proper nutrition, you can't scorch fat, build muscle, tone up, or increase endurance, mental clarity, your metabolism, OR your ENERGY! We all want to look great AND FEEL GREAT so we can live our lives to the Fullest!

Genetics can play a big factor in how you look.

Did you know that there are ways to appear different than your genetics allows you to? For example: if you want a small looking waist but have wide hips, we can build up your glutes (the bootay) and your lats / shoulders to make your waist APPEAR smaller! How cool is that?!

I can help you figure out what exactly your goals are and can help you implement a strategy based off your level of experience so that you DO reach your goals. For very advanced individuals, I customize nutrition plans specific to you so you can overcome plateaus and continue to get results!

How did I get started?
I started working out regularly two years ago. I tried using a 12 week program recommended by the body building website. I was lifting and doing cardio almost everyday but my results weren't as good as I hoped. I WAS WORKING OUT FOR AN HOUR AND HALF EVERY DAY! I was lifting for a half hour THEN doing LOTS of cardio. The lack of results was discouraging. I wasn't eating properly and I was getting comfortable with my workout routines. I had no one to push me. I needed something new, a better challenge that was PROVEN to work.

SO I spoke with MANY health & fitness coaches, did LOTS of research, tried new things, THEN became a Sports Nutrition Specialist so I could understand what makes workout & nutrition programs effective and efficient. I didn't want to rely on others to tell me "what works." I wanted to know the science behind it. For those of you that have followed my transformation, you know that I am -ABSOLUTELY- loving my results AND the freedom I have to eat almost anything!

My genetics definitely cause me to store fat in my stomach so I was astonished when I had ab lines down my torso for the first time in my life! I know nutrition played a *HUGE* role in that! I've never had so much energy AND I could tell that my metabolism skyrocketed! I was finally giving my body the nutrients it needed, when it was needed, and eating the correct portion sizes/combinations so that the food re-fueled my muscles and kept my energy levels consistent which also helped with mental clarity! I was NOT STARVING myself (ruins your metabolism). Instead, I was increasing my metabolism by EATING MORE! How awesome is that?!!

Since I've seen such great results, I am now passionate about nutrition & fitness so I've decided to help others reach their goals. I live a balanced life by eating healthy, exercising routinely, and surrounding myself with positive people.

What do I do as a coach? I recommend or design nutrition programs to help my clients reach THEIR specific goals! It's based off what kinds of food they like and it can be customized to fit their lifestyle! It allows them to eat pretty much anything (in moderation)! It teaches them how to eat a balanced diet that portions out their MACRO's (Protein, Carbs, AND FATS!). I can't believe I have abs and am allowed to drink wine & have treats. That's hard to beat!

Favorite place: I got married Kauai, Hawaii in May of 2015. It was Amazing*!! Check out my album on facebook: "Aloha! We loved Hawaii!" We went on SO MANY -unforgettable- adventures!! We actually moved to Oahu (Hawaii) 2 years later because we loved it so much! So, if you're planning a trip there, get hold of me!! I can fill you in on some of our favorite places AND how to save some money! Favorite activities: I love to surf, do yoga on the beach, snorkel, hike, and enjoy the 80 average and sunny weather!

Before I became a coach: I also am a certified public accountant (yes, I prepare taxes & audit) and I’m a photographer! You can check out my photography skills here!

What I love: Fitness/nutrition and photography are my passions. I love posting motivational phrases, healthy recipes, workouts, and tips & tricks to encourage, motivate, and educate others! I also love capturing a specific moment in time with photographs!

FITNESS GOALS: I want to eventually have muscle and low body fat like bikini competitors but on an ongoing basis. I am so eager to reach my goals but I also know the importance of staying consistent and getting fit in a HEALTHY WAY.

Want to get fit together?! Let me help you create a nutrition & workout plan today so you start working towards your goals too!

You’ve read SO much about me! I WANT TO HEAR ABOUT YOU!
Please share!

Add me to facebook and introduce yourself! OR send me an email!

I can’t wait to hear from you! I would love to get to know you & your goals so I can help YOU TRANSFORM TOO!

Until then, keep enjoying the little things in life and keep making EVERYDAY *AMAZING*!

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Start Today!!

I am a Sports Nutrition Specialist!

I coach individuals towards healthier lifestyles by increasing their energy, metabolism, confidence, and happiness by educating, motivating, and 
inspiring positive changes. 

I LOVE to eat. 

I also know that getting fit is:
80% nutrition 
and only 20% physical.

I don't like to give up my favorites dishes (or drinks) to get fit. Lots of programs restrict you from eating foods you love. No thanks!

I became a Sports Nutrition Specialist so I can calculate MACRO's (protein, carb, & fat) intakes for individuals specifically. I offer this service to my most advanced clients which are individuals who have worked out and dieted for years. They may be considering competing. 

My intermediate and beginner clients: 
I recommend strategies based off your current activity level, current nutrition, and your specific goals. I work with you to implement methods so that you can reach your goals as fast as possible, in as little time as possible but in a healthy way. I will motivate, educate, and encourage you over the entire course of the program. This service is provided for free. Email me about this service. I can't wait to help you! 

Click here to get my FREE COACHING  

If you are an advanced individual:
I can provide a CUSTOMIZED nutrition program that will fit your lifestyle, incorporate foods you love, and get you to your goals fast AND in a healthy way!

Getting fit is a journey, not a race. 

Along the way I will help you with various tools, templates, and strategies that you can use EVERY DAY 
to help you reach your goals.

The goal for getting fit is: 
to eat as much food as possible 
while reaching your goals.


-Nutrition is the building block of ALL activities and ALL your bodily functions!

-Nutrition gives you energy to do the things you love AND complete your daily tasks. 

-Nutrition can make you feel great and look great.

-Nutrition can promote muscle growth, fat loss, & increase your metabolism.

As your coach, I will provide you with various tools (templates, diagrams, mental exercises, research, self-development, confidence boosting, goal setting, methods to execute your strategy, and so much more) to help you reach your health & fitness goals while improving your happiness and confidence. 

I NEVER want "getting fit" to get in the way of your passions, so I've created the program to be CUSTOMIZED to you specifically so you can enjoy life to the fullest WHILE reaching your goals.

I offer the following programs! Details are listed below.

Nutrition Options Available:

4 week program: $100.00
8 week program: $190.00
12 week program: $280.00

--Add $50.00 to any package above to enroll in weekly (half hour) phone calls with me personally.

*I will calculate your specific MACRO's (The combination of protein, carbs, and fat) that you should be eating every day based off your goals & lifestyle.

*I will calculate your specific calorie needs based off your current activity & lifestyle and adjust them to match your desired goals.

*You will be provided recommendations on how to adjust your current MACRO's so that you can reach your goals in a fast but healthy way while being able to eat foods that you enjoy.

*I will customize the number of meals to fit your lifestyle.

*I will set up your myfitnesspal account to reflect your MACRO goals for the day.

*I will teach you how to quickly and accurately track your MACROs so you can begin to enjoy the foods you love while reaching your goals.

*I will provide PRE and POST workout meal ideas so you can maximize the benefits of your workouts.

*I will suggest supplements based off your goals (if you are interested in using them to speed up your results).

*I will recommend workout programs that align with your goals.

*You are allowed to include treat meals into your day if it fits your MACROs.

*Weekly email check-ins: Every Monday you are to provide a progress picture (I will keep them confidential) and updates about your physical, mental, and energy differences. We will work together to adjust your plan every week to maximize your results. You must be honest with me so I can make sure we are adjusting your plan accurately. I will take into account indulgences and treats when recalculating your MACRO's for the next week.

*Each progress picture will be compared to the previous pictures and I will SHOW you the progress you've made.

*I will provide unlimited email support. I have LOTS of tips & tricks about how to reach your goals, how to stay motivated, how to make meal prep easy, and how to fight urges. 

*I will provide tools to help you stay on track. These tools are helpful and can be used anywhere. They help you gain mental strength, provide education, keep you motivated, and allow you to evaluate your actions on a large scale. 

*Getting fit is also a mental toughness. I will help you develop positive mental strategies to help you reach your goals and build confidence. You are welcome to ask me ANYTHING, anytime! I am always here for you!!

*I provide my personal workout routine to all my clients. Working out is NOT REQUIRED as part of the program, but I extend this offer exclusively to my clients only. They all receive my workout guide which includes my workout day splits, the exercises I do, video links to explain the workouts, the ideal set & rep range, the ideal weight, and MY TOP WORKOUT TIPS! It also covers abs, cardio, and pre & post workout nutrition topics.

Also - I am willing to work with you to modify the package to include or exclude certain services. :) I truly want all my clients to get the BEST RESULTS possible, so I am very flexible with my packages.

Ready to start?! YAY! I'm so excited for you! You will LOVE your results!

Email me at:


☆ I accept payments through: Paypal or Venmo. I also accept credit cards but charge a $5.00 processing fee.

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Wednesday, August 30, 2017

Isn't that NUTS?!

Isn't this nuts???

Healthy fats are good - but just remember, they ARE CALORIE DENSE! 

It surprises me how often magazines, websites, advertisements, and companies say something is "healthy" but doesn't say WHY or HOW MUCH is healthy.

Ever grab a handful of nuts? -- LOL.. Wow that sounds bad!
Ever reach for seconds? .. maybe thirds?

Well, sources are CORRECT. Nuts are healthy and a great source of protein and healthy fat BUT they are VERY calorie dense. So most people will over eat this item because it doesn't fill you up as much as other food items.

Nuts are a great portable snack. Depending on how much healthy fats you need in your diet on a daily basis, they could be a good option for you.

Remember, healthy fats are necessary to promote healthy hormones and brain processes. Eating fat will not make you fat unless you over eat it.

Also remember that the calories per gram in fat is more than DOUBLE the calories per 1 gram of protein OR CARBS.


Protein: 1 gram is 4 calories
Carbs: 1 gram is 4 calories
Fats: 1 gram is 9 calories

So the next time you read that something is "healthy" for you -- always remember that they mean in MODERATION and you should always do your own research before accepting their conclusions.

Want to learn more about nutrition?
Email me! I'm a Sports Nutrition Specialist!
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Tuesday, August 29, 2017

One Pound at a Time

Are you too caught up with comparing yourself to others and thinking negative about yourself?

Please stop doing that.

It is not productive.
It won't help you reach your goals faster.
It negatively effects others around you.
You could develop hurtful habits doing so.

What to do instead:
-Notice small changes in your body, strength, energy, and attitude.

-Tell yourself 3 things you admire about yourself.

-Remember that social media models are not showing / telling you everything. 

-Know that no one's life is perfect, even if it looks like it in pictures. 

-Respect yourself.

-No one has been through the same struggles or has the same genetics as you. 

-Believe in yourself.

-Tell yourself you can. 

-Don't make excuses.

Stay consistent and positive. 

Your body will reward you.

Need help? Email me! Krista_abel3@hotmail.com

Take each day at a time...

If I can do it -- you can too.

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Wednesday, August 23, 2017


This transformation is my favorite yet:

This is only ONE WEEK of MACRO tracking for my client. This is her results from 8/3/17-8/10/17 (Her first week following my nutrition program. She did a couple sessions of yoga. She is currently breastfeeding).

How cool is this? I couldn't be more proud!
This is why I LOVE coaching people to their goals. It is the BEST feeling ever to wake up and get messages like this every day 

How did she do it?
-She has me as her coach. I am always here for her, 24/7
-I calculated her MACROs based off her current diet and adjusted it to align with her goals
-I reduced her calories by only 176
-This is proof that tracking MACROs makes a difference

I am so excited to see what this woman is capable of. She is making me so proud! Her husband can't believe the results! Since she's been fueling her body properly, she still gets to enjoy foods she loves (EVEN WINE) and get results like this!

 Can't wait for what the future holds for this client!

Ready to start?
email me! krista_abel3@hotmail.com
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Sugar Cravings

My tips to overcome sugar cravings!

1. I budget for it REALISTICALLY in my MACROs. That means... If I want a brownie, I know I'll probably have 3. So I budget for what I think I'll ACTUALLY eat (3), not 1.

2.I chew gum after the sweets! It keeps my brain preoccupied from saying "MORE, MORE. MORE, MORE..." 

3. OR I avoid it completely so that I don't have to fight the urges of wanting more than one.

4. I drink lots of water AFTER I eat the sweets.

5. I use sugar free items: sugar free jello, stevia, sugar free syrup.... it helps me have a low caloric intake while STILL having the sweet taste.

6. I try to avoid artificial sugar throughout the day (as long as I'm not craving it) because even the smallest amounts can leave the sugary taste lingering in my mouth making me want MORE.

Try these out and see if it helps you reduce your daily sugar intake!

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Wednesday, August 9, 2017

Vision Board

Having difficulties staying motivated?

Try making a vision board!

How to:
  • Find images, quotes, role models, or anything else that motivates you and create a collage with these items!
  • I created mine at www.picmonkey.com
  • Display your vision board! (Hang it on your wall, make it your phone's background, put it next to your mirror, display it where you'll see it the most!)
  • Let the vision board inspire, motivate, and PUSH you to your goals

My vision board:

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