*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 ☆

~~Healthy, Nutritious & Delicious Recipes!


Whole Wheat Pancakes:

•2 cups whole wheat flour (I used white whole wheat)
•4 1/2 tsp baking powder
•1/2 tsp salt
•2 tsp cinnamon
•2 tsp stevia
•2 large eggs
•2 cups + 2 tbsp fat free milk
•2 tsp vanilla
•cooking spray


1. Mix all dry ingredients in a bowl.
2. Add wet ingredients to the mixing bowl and mix well with a spoon until there are no more dry spots; don't over-mix.
3. Heat a large skillet on medium heat.
4. Lightly spray oil to coat and pour 1/4 cup of pancake batter. When the pancake starts to bubble, you may add your fruit if you wish. When the bubbles settle and the edges begin to set, flip the pancakes. Repeat with the remainder of the batter.

Makes 14 pancakes.
Pumpkin French Toast:

•3 pieces of Ezekiel bread
•2 egg whites
•2 Tbsp. canned pureed pumpkin
•1/4 cup of almond milk
•1/8 tsp. cinnamon
•1/4 tsp. pumpkin pie spice
•1/4 tsp. stevia


1. Mix all the ingredients {except bread} in a bowl until the mixture becomes smooth/dough like.
2. Heat a large skillet on medium. Lightly spray oil to coat.
3. Dip both sides of each piece of bread into the mixture and place on the heated skillet.
4. Cook for a few minutes before flipping (it's like cooking regular French toast).
Left-over Egg Burrito:

Ingredients (usually whatever I have left over from the week's meal prep):
-Possible Ideas:
•2 egg whites (4 if no other meats)
•1 tsp. coconut oil
•sea salt and pepper to taste
•green peppers
•black olives
•black beans


1. Lightly spray a large skillet.
2. Mix all the ingredients in a large skillet over medium heat.
3. Stir often for a scrambled-egg style meal or flip a few times so it's more like an omelet. 

If you need an extra carb in that day, roll it in a wheat tortilla! YUM!
*My sister, Erin DeWind, gave me that mug. Definitely bringing it to Hawaii.*
Egg Avocado Sandwich:

•3 egg whites
•1 piece Ezekiel bread
•tomato slices
•1/5 an avacado


1. Lightly spray a large skillet.
2. Cook the egg whites in the skillet over medium heat.
3. While eggs are cooking, toast the bread.
4. Add the cooked eggs, tomato, and avocado on top of the bread.

I use sea salt and pepper to taste along with a splash of red hot. 
Cauliflower Crust Pizza

•1 medium cauliflower head, cut into florets
•sea salt & black pepper (to taste; optional)
•4 cloves garlic, crushed with a garlic press (or finely chopped)
•¼ tsp. dried oregano leaves
•1 dash onion powder
•1 dash crushed red pepper (optional)
•½ cup shredded mozzarella cheese
•¼ cup grated Parmesan cheese
•2 large eggs
•nonstick cooking spray
•¾ cup pizza sauce, no sugar added
•4 oz. fresh mozzarella cheese, sliced
•1 cup cherry tomatoes, cut in half
•fresh basil leaves


1. Preheat oven to 350° F.
2. Place half of cauliflower in food processor; pulse until cauliflower forms a paste.
3. Add remaining cauliflower; pulse until cauliflower is smooth and the consistency of mashed potatoes.
4. Place doubled cheesecloth over a medium bowl. Strain cauliflower by placing it in cheesecloth, in two or more batches, and squeezing water out. Cauliflower will be the consistency of baked potato. Season with salt and pepper, if desired.
5. Combine cauliflower, garlic, oregano, onion powder, red pepper, shredded mozzarella cheese, parmesan cheese, and eggs in a medium bowl; mix well.
6. Place cauliflower mixture on a 12-inch pizza pan (or baking sheet) that is lightly coated with spray. and press down mixture until it’s very thin. 

7. Bake for 40 to 45 minutes, or until golden brown.
8. Top crust evenly with pizza sauce, sliced mozzarella cheese and tomatoes. 

9. Bake for 5 to 8 minutes, or until pizza sauce is bubbly.
10. Top with basil. Cut into 8 slices.
Cauliflower Cheesy Bread Sticks:

•1 medium head cauliflower
•1 egg, slightly beaten
•1 cup mozzarella cheese, shredded (divided in half)
•1/2 cup shredded parmesan cheese
•1 teaspoon dried oregano
•1 teaspoon dried basil
•1/2 teaspoon garlic salt


1. Wash and clean the cauliflower and cut it into chunks. Make sure you remove the core.
2. Place the cauliflower in a food processor and pulse it until it’s finely chopped.
3. Preheat the oven to 425 degrees F.
4. Place the cauliflower in a doubled cheese cloth and squeeze as hard as you can to remove any excess water.
5. Once the cauliflower mixture is drained really well, place it into a large bowl. 
6 .Add 1/2 cup mozzarella cheese, 1 egg slightly beaten, 1 teaspoon dried oregano, 1 teaspoon dried basil, and 1/2 teaspoon Garlic salt. Stir the mixture well.
7. Line a baking sheet with parchment paper and spray it lightly with cooking spray. Spoon the cauliflower mixture onto the pan and use your hands to form it into a 8 1/2 x 11 inch rectangle.
8. Place it in the oven for 30 minutes {or even longer} until the crust is golden brown and firm.
9. Remove the crust from the oven and top the crust with remaining mozzarella and parmesan cheeses.
10. Return the pan to the oven and bake for another 7-10 minutes {or until the cheese is melted}.
11. Cut into sticks and serve with warm marinara sauce for dipping.

Makes about 10 breadsticks. 
Wonton Tacos:

·         1 lb lean ground beef, browned and drained
·         1 envelope (3 tablespoons) taco seasoning
·         1 diced tomato
·         1 1/2 cups sharp cheddar cheese, shredded 1/4 cup of low-fat Greek yogurt 1/4 cup of shredded romaine lettuce
·         24 wonton wrappers

1. Preheat oven to 375 degrees. Generously coat a standard size muffin tin with nonstick cooking spray.
2. Combine cooked beef, taco seasoning, and tomatoes in a bowl and stir to combine. 
3. Line each cup of prepared muffin tin with a wonton wrapper. 
4. Add 1.5 Tbsps taco mixture. Top with 1 tablespoon of cheese.
5. Bake at 375 for 11-13 minutes until cups are heated through and edges are golden.
6. Add a dab of low-fat greek yogurt, a sprinkle of lettuce and top with tomato after cooking.
Spaghetti Squash Lasagna:

·         1 whole spaghetti squash,
·         2 Tbsp extra-virgin olive oil
·         2 cloves garlic, finely chopped
·         1/4 c fresh basil leaves, finely sliced
·         • sea salt & pepper to taste
·         1/4c parmesan cheese, grated
·         1 whole ripe tomato, sliced
·         1/2 c mozzarella cheese (or more if you prefer)


1. Cut the spaghetti squash in half {most recipes say lengthwise but cut by width is fine too.}. Scoop out the seeds and throw them away. Using your knife, stab the outside of both halves numerous times.
2. Get an glass casserole dish that fits both halves. Fill the dish with 1" of water. Place the halves in the dish gut side down.
3. Microwave for 12 minutes.

4. I let it sit for another 20 so it's easy to handle -I usually cook this on meal prep day so I do other preps in-between.-
Preheat oven to 375.
6. When it's cooled: Set the halves in a large mixing bowl. Wipe out the glass casserole dish and lightly spray it with non-stick spray. 
7. Scoop out the cooked squash "noddles" into a bowl.
8. Add the cooked squash "noodles," olive oil, garlic, basil, a generous amount of salt and pepper, and the parmesan cheese to a mixing bowl.
9. Toss to coat (more olive oil can be added if needed - you want it moist, but not dripping).
10. Spread mixture into the casserole dish. Lay tomato slices on top and season them lightly with salt and pepper.
11. Sprinkle with mozzarella cheese and a little bit more freshly grated parmesan. 
12. Bake 25-30 minutes or until cheese is bubbly and beginning to brown.

Serve promptly (a drizzle of balsamic and some more fresh basil on top is tasty, but optional).
Zuchinni Taco Boats:

·     4 medium zucchini, cut in half lengthwise
·    1/2 cup salsa (I used 21 Day Fix Salsa, FREE food!)
·    1 pound lean ground turkey (or lean beef, or chicken)
·    1 tsp chili powder
·    1 tsp garlic powder
·   1 tsp cumin
·   1 tsp paprika
·   1/2 tsp oregano
·  1/2 tsp sea salt
·  4 oz no-salt-added tomato sauce
·  1/4 cup water
· 1/2 cup low-fat sharp cheddar shredded cheese
·  chopped cilantro or green onions for garnish (optional)


1. Preheat oven to 400F. Place 1/4 cup of salsa in the bottom of a large baking dish.
2. Using a small spoon (I used a regular spoon) hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half. Chop the scooped out zucchini flesh and save to add to the taco filling.
3. Brown turkey/chicken/lean beef in a large skillet, breaking it up as it cooks. When no longer pink, add the chili powder, garlic powder, cumin, paprika, oregano, and salt and mix well. Add the reserved zucchini, tomato sauce, salsa, and water. Stir and simmer on low for 15 minutes.
4. Using a spoon, fill the hollowed zucchini boats dividing the taco meat evenly, pressing firmly.
5. Top each with 1 Tbsp of shredded cheese.
6. Cover with foil and bake for 35 minutes {until cheese is melted and zucchini is cooked through}.
7. Top with cilantro or green onions if desired.
Philly Cheese Steak Stuffed Peppers:

2 green peppers
1 sweet onion   
1 lb shaved sirloin steak
1 cup shredded mozzarella cheese
1 tbs extra virgin olive oil


1. Cut onions into long strings and sauté, on high, in olive oil until they're translucent.
2. Add steak to cooked onions and cook until it's no longer pink.
3. Preheat oven to 375º.
4. Cut green peppers length wise. Remove seeds and ribs.
4. Fill bottom of the peppers with a layer of shredded cheese.
5. Layer on the onion and meat mixture.
6. Add a final layer of cheese.
7. Cook for 15-20 minutes. Until cheese is melted. If you want a softer pepper, add some water to the bottom of the pan and cover with tin foil.

Grilled Pizza:

Shredded Chicken Cabbage Soup:
This recipe is AWESOME for when you are SO hungry and want to EAT EVERYTHING in front of you!! FEEL free to add as much cabbage (cabbage is very low cal) as you want if you're at that point.
1. Wash the cabbage. Cut it into small pieces....
2. Add 2 cups of tomato sauce to a pot and put the cabbage in
3. Add some sea salt and pepper to taste
4. Turn the burner on medium heat. As the cabbage warms up, it will become more limber and get submerged into the tomato sauce. Cook until limber (about 15 min)
5. Add water to the pot to make sure all cabbage is submereged
6. Once all the cabbage is submerged in liquid, cook on high until boiling.
7. Once it reaches a boil, turn the heat to simmer for another 20 minutes, stirring when needed. (I cook it at medium bc my pot is really thick).
8. At the 20 minute mark, taste the cabbage to see if it is to your liking (some like it more crunchy and some soft), if it is not soft enough, continue to cook it.
9. Once the softness is to your liking, take it off heat and add it to a bowl (cooked cabbage is about ONLY 13 calories for a cup) but if you're following the 21 DF diet, eat 1 green container worth
10. I love to add shredded chicken (1 red container worth) AND 1 blue container worth of Mozzarella & Parmesan cheese

Butternut Spaghetti Squash Mac ‘N Cheese:

1 lb. dry whole wheat macaroni
1 tsp. olive oil
1 medium onion, chopped
2 medium red bell peppers, chopped
3 cups cubed butternut squash
1¾ cups low-sodium organic chicken broth
1 cup low-fat (1%) milk
2 Tbsp. low-fat (1%) plain Greek yogurt
1 cup shredded Gruyere (or Swiss) cheese
1 cup shredded sharp cheddar cheese
•sea salt and ground black pepper (to taste; optional)
•nonstick cooking spray
•finely chopped fresh parsley (for garnish; optional)


1. Preheat oven to 375° F.
2. Cook macaroni according to package directions. Drain and set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
9. Garnish with parsley if desired.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.
Beef & Broccoli:

•1/4 cup reducted-sodium soy sauce
•6 Tbsp. water, divided use
•2 Tsbp. corn startch, divided use
•1 Tbsp. raw honey
•1 lb. raw top sirloin beef, trimmed of fat, sliced into 1/2-inch thick pieces
•1 tsp. coconut oil
•4 cups broccoli florets
•2 medium bell peppers, cut into 1-inch cubes
•2 cloves garlic, chopped
•1 thin slice fresh ginger, peeled, finely chopped


1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. corn starch, and honey in a small bowl; mix well. Set aside.
2. Combine remaining 1 Tbsp. cornstarch and 2 Tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.
3. Heat oil in large skillet over medium-high heat.
4. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink. Remove from skillet, keep warm.
5. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes. Place broccoli mixture in beef bowl.
6. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened.
7. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through.

Pasta Salad:

•1lb uncooked noodles (I like whole wheat)
•Diced Tomato
•Black Olives
•Mozzarella shredded cheese (You can use reduced fat)
•Spinach (Can or fresh)
•1 can of drained black beans
•Dressing (I like fat-free Kraft Italian)


1. Cook the noodles as instructed.
2. Cut desired veggies/items.
3. Add cooled noodles to a bowl and mix in veggie mixture.
4. Add dressing and stir until well mixed
**Item ideas: Broccoli, cauliflower, goat cheese, sun-dried tomatoes, avocado, chicken, pepperoni.


21 Day fix popcorn!!!!

Cinnamon Spiced Popcorn:

3 cups air-popped popcorn
1 tsp. extra-virgin organic coconut oil, melted
½ tsp. ground cinnamon
¼ tsp. ground nutmeg

1. Place popcorn in a large bowl.
2. Drizzle with oil; mix well.
3. Sprinkle with cinnamon and nutmeg; mix well.

• Substitute your favorite spices (like pumpkin pie spice, chile powder, cayenne pepper, or paprika) for cinnamon and nutmeg.
• Substitute extra-virgin olive oil for coconut oil if desired.

No Bake Energy Bites


   ·         1 cup (dry) oatmeal (I used steal-cut oats)
   ·         2/3 cup toasted coconut flakes
   ·         1/2 cup peanut butter (I use PB2)
   ·         1/2 cup ground flax seed
   ·         1/2 cup chocolate chips or cacao nibs (optional)
   ·         1/3 cup honey or agave nectar
   ·         1 tablespoon chia seeds (optional)
   ·         1 teaspoon vanilla extract

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.)
3. Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.

Apple & Cinnamon:
My Favorite portable snack:

Cucumber salad:

·         1 cucumber
·         1 tomato
·         ½ onion
·         1/4c extra virgin olive oil
·          to taste: Sea salt & black pepper

1. Dice all the items above and add them to a Ziploc bag. 
2. Add the extra virgin. Close the Ziplock bag and shake it like there’s not tomorrow.
3. Let it sit for 10 minutes before serving (lets the flavor soak in).


Chocolate Peanut Butter Oat Bars:

•2 scoops Chocolate Shakeology {or 1 scoop chocolate & 1 vanilla)
½ cup old-fashioned rolled oats
½ cup all-natural peanut butter {I use PB2}
½ ripe medium banana, mashed
•nonstick cooking spray

1. Combine Shakeology, oats, and Shakeology in a large bowl; mix well.
2. Add peanut butter {or PB2} and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars.
Chocolate Super Food:

8 oz. dark chocolate, chopped into small pieces
12 Tbsp. raw pistachio pieces
12 Tbsp. pumpkin seeds (pepitas)
12 Tbsp. unsweetened dried cranberries
1 tsp. coarse sea salt (or Himalayan salt) (optional)

1. Line a large baking sheet with parchment paper. Set aside.
2. Place chocolate in a microwave-safe glass measuring cup. Microwave for 60 seconds on 50%; stir. Microwave for another 30 seconds on 50%; stir. Repeat until chocolate is completely melted. If needed, microwave for an additional 30 seconds on 50%. Do not overcook. Chocolate will melt as you stir it.
3. Use a spoon to make twenty-four small rounds of chocolate onto the parchment paper.
4. Working while chocolate is still warm, sprinkle chocolate rounds evenly with nuts, pumpkin seeds, cranberries, and salt (if desired).
5. Let the chocolate set in the refrigerator.

Tip: The higher the percentage of cacao in chocolate the better. Look for chocolate that is at least 70% cacao.

• The following raw nuts (alone or in combination) can be substituted for pistachios: almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans, or walnuts.
• The following seeds (alone or in combination) can be substituted for pumpkin seeds: chia seeds, flax seeds, hemp seeds, or sunflower seeds.
• The following unsweetened dried fruits (alone or in combination) can be substituted for cranberries: apricots, blueberries, mangos, raisins, or tart red cherries.
• Substitute unsweetened shredded coconut for seeds.

Mint Chocolate Truffles:

5 oz. dark chocolate, 70% cocoa or higher, finely chopped
1 Tbsp. extra-virgin coconut oil, melted
½ cup canned lite coconut milk
½ tsp. pure mint extract (or pure vanilla extract)
⅓ cup unsweetened cocoa


1. Combine chocolate, oil, and extract in a small bowl; mix well. Set aside.
2. Bring coconut milk to a gentle boil in small saucepan over medium heat.
3. Add coconut milk to chocolate mixture; whisk gently to blend.
4. Place chocolate mixture, covered, in refrigerator for at least 4 hours, or overnight.
5. Using a melon baller or spoon, scoop out 1 Tbsp. of chocolate mixture. Roll into a ball. Roll in cocoa powder until evenly coated. Repeat to make twelve truffles.
6. Store in refrigerator for up to one week or in freezer for three months.
 Mud Cake:

1/4 tsp baking powder
1 scoop Shakeology/protein powder
1 tbs sweetener of your choice
dash of salt
1 egg
optional mix in: peanut butter {or PB2}, cocoa powder
2 or 3 tbs water/milk


1. In a mug mix Shakeology, baking powder, salt, cocoa, and sweetener.
2. Next, mix in an egg and  2-3 tablespoons of water/milk.
3. Mix until dry ingredients are wet.
4. If you’d like to add peanut butter, put one dollop in the center and push it down a bit.
5. Microwave for 90 seconds.
6. When it is done the edges will pull from the sides.

Coconut Mataroons:

Oatmean Raisin/Cranberry Cookies:

•nonstick cooking spray
1¼ cups whole wheat flour
1 cup old-fashioned rolled oats
½ tsp. baking soda
1 scoop Shakeology, Vanilla Flavor
¾ cup thawed apple juice concentrate
½ cup unsweetened applesauce
¼ cup raisins
¼ cup unsweetened dried cranberries


1. Preheat oven to 350° F.
2. Lightly coat baking sheet with spray. Set aside.
3. Combine flour, oats, baking soda, and Shakeology in a medium bowl; mix well. Set aside.
4. Combine apple juice concentrate and applesauce in a medium bowl; mix well.
5. Add the apple juice mixture to the flour mixture; mix until just blended.
6. Fold in raisins and cranberries; mix well.
7. Drop by rounded Tbsp. onto prepared baking sheet.
8. Bake for 10 to 15 minutes, or until lightly browned.

Pumpkin Pie:

Ingredients for Pie Crust:
1 cup quick-cooking old-fashioned oats
1 cup whole wheat flour
¼ cup ground raw almonds
1 Tbsp. maple syrup (or raw honey)
¼ tsp. sea salt
3 Tbsp. coconut oil
1 Tbsp. water

Ingredients for Pumpkin Pie:
1 (15 oz) can pumpkin puree
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
¼ cup maple syrup (or raw honey)
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. sea salt
⅔ cup evaporated nonfat milk


For Pie Crust:
1. Preheat oven to 425° F.
2. Combine oats, flour, almonds, maple syrup, and salt in a medium mixing bowl; mix well.
3. Add oil to oat mixture; mix well. If needed, add water to hold mixture together.
4. Press into a 9-inch pie pan. Bake for 8 to 10 minutes, or until light brown.


For Pie:
1. Reduce oven temperature to 350° F.
2. Combine pumpkin, eggs, vanilla, and maple syrup in a medium bowl; mix well.
3. Add cinnamon, nutmeg, salt, and milk; mix until just blended.
4. Pour pumpkin mixture into prepared pie crust. Bake for 45 to 60 minutes or until a knife inserted in the center comes out clean.

Frozen Banana:


Healthy Hot Chocolate:

Krista Jo-ito! (haha get it? Krista Jo? Mojito..)

¾ a glass of diet tonic (make sure it has no aspartame! Most don’t)
5-7 mint leaves crushed (I get my mint plants at the farmer's market for CHEAP and they grow so fast!! I’ve also seen the plants at walmart for like $3.00. If you buy just the leaves they can be expensive. Look for the plant! If you have a surplus you can freeze the leaves for a later day!)
Citrus vodka (even regular vodka tastes great) - 1 shot

Mix it all on the rocks!
It’s a nice crisp drink!

If you want to get fancy, I add this:

-A squeeze of fresh lemon and then add the slice.
-Muddle raspberries, blueberries, strawberries or blackberries and add them to the drink.

Otherwise, I really like Jack Daniels Honey Whiskey

{{ I aim to eat 80% clean.... the rest of the 20% is called LIVING MY LIFE. Life is short. Embrace it. You never know what tomorrow brings or takes away... Getting fit and developing a healthy lifestyle is one of the best things you could do for yourself AND your family. BUT don't let it get in the way of the little things you should be enjoying everyday. }}

Celebrate we will, for life is short but sweet for certain. *DMB


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