Put the Spring Back in Your Step!

If you live in Austin, or any of the southern states, March is definitely the beginning of spring! We are past freezes, snow, or any other nasty winter type weather. Spring is the best!


Spring marks the beginning of a new growing season. Flowers are blooming, birds are chirping, and the weather is perfect for being outside. The greenbelt is full of new growth, beautiful flowing water and hikers enjoying all that the hill country has to offer for walking, running or cycling. Zilker Park is packed with pick-up games of soccer, frisbee golf matches, dogs chasing toys, and picnics galore! Spring has sprung and it is glorious!


What if your energy levels aren’t matching the weather? Do you need a “pick-me-up”? Do you want to put the Spring Back in Your Step?


How you feed your body is one of the most essential ways to find energy. Foods packed with essential vitamins and minerals are the quickest way to a natural energy lift. To find the perfect meals that fit your needs, look to some of my favorites!


Morning hike or long run? I like to make sure I have plenty of high-quality carbohydrates, clean fats, and some long-lasting protein to fuel the movement.


Idea 1: Oatmeal, Almond Butter, and Blueberries. The oatmeal is a slow digesting carbohydrate that provides 5-8 grams of protein per half cup. Almond butter provides a great fat source to help with energy levels through the workout as well as 6-8 grams of protein per 2 TBSP. Blueberries are not only a fantastic antioxidant, they also provide that touch of sweet to your breakfast. All three of these foods are also anti-inflammatory, which will help with recovery after your adventures!


Idea 2: Avocado, Sprouted Grain Toast, Sprouts, and an Egg. Avocado is an incredibly easy to digest fat keeps the home fires burning during your movement. Sprouted grain toast has greatest vitamin and mineral, while being gluten free and high in fiber. Sprouts provide great green energy with protein and vitamins. Egg, especially when eaten with yolk, is a great source of B vitamins (all energy inducing) as well as protein and healthy fat! These ingredients also make up pieces of the anti-inflammatory food group that help heal after a workout.


Midday workouts, especially as the weather warms but isn’t too hot are the best! Spending time around Lady Bird Lake, checking out Mount Bonnell or cruising the bike paths in Circle C all give a great opportunity to picnic! Taking nutritious foods with you will keep you playing outside all afternoon!


Idea 1: Turkey Wrap, Strawberries, and Vegetables with Dip. Grab a cassava flour tortilla and lay out some hummus layering turkey, spinach, bell pepper strips, and tomato slices. You will have a flavor packed wrap that is gluten free, full of great fats from the hummus, clean protein from the turkey, and fresh crunch with the added vitamins and minerals from the vegetables. Wash and cut some fresh strawberries for an antioxidant sweet treat. Then keep plenty of snacks available with carrot and celery sticks dipped in Greek Yogurt tzatziki! The well-rounded flavors with the incredible boosts of nutritious foods will put some pep in your step!


Idea 2:  Tuna Salad with Rice Crackers and Fresh Dark Cherries. Fish is a fantastic source of lean protein, Omega Fatty Acids, and energy rich vitamins like B6! Using rice crackers will provide a nice quick release carbohydrate source that is easy to digest. Dark Cherries provide tons of Vitamin C, are an anti-inflammatory fruit, and are a perfect snack for the outdoors. This picnic lunch will have you feeling great with sustained energy to play and explore!


Some of the top energy inducing foods include: Oatmeal, sweet potato, spinach, eggs, nuts, fruit, seeds, green tea, fish, and yogurt. Last but not least of essential nutritional requirements for energy is WATER! Make sure as the weather warms up you are keeping hydrated!


If you are looking to put the Spring in Your Step, look no further than your nutrition! Bring in great carbohydrates like grains, fruits and vegetables to keep you out longer. Add healthy fats from nuts, seeds, beans or avocado to maintain your energy duration. Lastly, look to clean protein sources that will help to fuel your adventures and keep your muscle tissue performing at it’s best.


Spring has sprung and there is nothing more exciting that being able to adventure out to all the great options Austin has to offer. Whether you are paddling the lake, hiking a trail, or playing fetch with your pup, take an energy packed snack and your water to enjoy a full day of fun!


Happy Spring!

Coach Kati

Sip and See


Happy Fall, Y’All!!!

I absolutely love fall for so many reasons, but the main reason: I love to entertain! I love football pre-games, post soccer games, holiday events or maybe just celebrating a Tuesday! No matter the occasion, I absolutely love to eat, drink and be merry with my family and friends! It is because of this, that I snatched up the opportunity to collaborate with 5 incredible women on a Sip and Share post event!

You have probably seen some of the amazing collaborations I have done this year with Tiffany Blackmon on her podcast: My So Called Fabulous! She and I discuss in an episode from March 23rd, 2021, how we met, our passion for health, fitness, food and so much more! If you haven’t, you must check it out. Then we collaborated again for the September issue of Austin Fit Magazine. We did 5 Healthy Game Day recipes that are all sure to please! This brings us to today!! With the incredible invitation, I have put together 2 great recipes, one to SIP and one to SHARE!


Spicy Tequila Soda

I love every thing spicy. So when I came across this cocktail in Hawaii a few years ago, I had to make it mine. I prefer bright and crisp when it comes to cocktails and I would rather not drink my calories, so this is a perfect drink to keep my lifestyle clean, while enjoying a perfect flavor profile!







2 Lime Wedges

1 Fresh Jalapeno

1 Lemon Lime Soda Water (I used Waterloo, a local company in Austin!)

1.5 oz Silver Tequila (Use your favorite!)



In a shaker, squeeze 2 lime wedges. Slice jalapeno and add to the shaker bottle. Use a mortor to muddle the jalapeno into the lime juice. Add ice, tequila, and soda. Shake. Pour unstrained into a short glass. Garnish with fresh jalapeno slices and a lime wedge! Cheers!!



Baby Bell Pepper Tacos

Being in Texas, it is automatic that tacos are a part of life! When trying to maintain a healthy lifestyle, especially when trying to incorporate more veggies, tacos don’t always fit the bill. I wanted to have a perfect bite size finger food, with all the taco good

ness, plus some extra veggies!








Baby Bell Peppers

96% Lean Ground Beef

No Salt Taco Seasoning

Whole Black Beans

Cheddar Cheese

Fresh Jalapeno Slices

Optional: Cilantro, Salsa, Guacamole, and Queso for dipping


Wash and cut baby bell peppers top to tip. Remove membranes and seeds. Set on Airfryer baking sheet. Fry and crumble ground beef, season with taco seasoning. Drain and rinse black beans. Fill bell pepper halves with beans, meat, cheese, and place the jalapeno on top. Preheat Airfryer to 350. Bake 3-5 minutes, until cheese melts and peppers soften. Serve hot with your favorite dip!!


I hope you enjoy and try each of these recipes! If you do I would love for you to share it on Instagram @mybodygx!!

Please visit each of these incredible women’s pages to see their recipes for their Sips and Shares!!

Tiffany Blackmon: tiffanycblackmon.com

Robin LaMonte: helloim50ish.com

Lea Dixon: plattergirl.com

Alissa Burns: Fashionablylatemom.com

Amber Jewel: Amberjewelstyle.com


You can also find them on Instagram at:






Enjoy, and Happy Fall Entertaining!!

-Coach Kati

What are MACROS and should you count them?

Macronutrients, or MACROS, are broken down into Protein, Carbohydrates, and Fats. These are the building blocks of the foods that we eat and the energy we can expend.

Each macronutrient is calculated differently when it comes to contributing to your overall calorie and nutritional intake. Proteins and Carbohydrates are calculated at 4 calories per gram, while Fat is calculated at 9 calories per gram. Though Sugar is not considered in a macronutrient count, it is important to note that they calculate in at 7 calories per gram and act like a carbohydrate when calculating your overall intake for a day.

When you follow a macro diet, you go beyond counting calories and focus on tracking macros. Depending on your health goals, you can adjust the ratios of macronutrients you consume to lose weight, build muscle, or enter maintenance mode.

How many macros should you be eating per day or per meal? The way your body utilizes each macronutrient will be a determining factor. It also depends on your goals. Are you trying to lean out? Are you trying to add muscle tissue? What if you want to do both?!




We are all different, so our distribution will be different

Depending on your DNA, your goals, and your starting point, the amount of each macronutrient will vary. Do you need more protein and less fat? What if you have an enhanced ability to utilize carbohydrates (sorry that doesn’t mean you get to eat all the cookies and all the bread!)? What is ideal to eat and how much?


So do you want to count them? If so, what does that look like?

Sample Meal

4 oz lean steak (filet)
6 asparagus spears
4 oz sweet potato
2 cups mixed baby greens
348 Calories, 32 g Carbohydrates, 9 g Fat, 32 g Protein

Happy to help.

Let us know if you have any questions or want to know what your ideal macro breakdown looks like. We are here to serve you and help you reach your goals!

Anti Inflammatory Foods

Anti-inflammatory foods prevent or reduce low-grade chronic inflammation, a key risk factor in a host of health problems and several major diseases. The typical anti-inflammatory diet emphasizes fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Here are some of our favorites:

  1. Berries
    • Strawberries
    • Blueberries
    • Raspberries
    • Blackberries
  2. Fatty Fish
    • Salmon
    • Sardines
    • Herring
    • Mackerel
    • Anchovies
  3. Cruciferous
    • Vegetables
    • Broccoli
    • Cauliflower
    • Brussels Sprouts
    • Kale
  4. Avocados
  5. Green Tea
  6. Peppers
    • Bell Peppers
    • Chili peppers
  7. Mushrooms
    • Truffles
    • Portobello
    • Shiitake
  8. Grapes
  9. Turmeric
  10. Extra Virgin Olive Oil
  11. Dark Chocolate and Cocoa
  12. Tomatoes
  13. Cherries

Low levels of inflammation on a chronic bases can lead to disease. Keep your inflammation in check by choosing a wide variety of delicious and antioxidant rich foods.

Happy Eating!

Spring Clean Eating!

We love spring and summer foods! They are fresh, bright, colorful, and full of flavor! How can you Spring Clean your Eating?

Fresh fruits, especially berries, are high in antioxidants, anti inflammatory, and full of vitamins!

Fresh vegetables bring in great flavors, are low in calories, carbs, and full of minerals!


Bring on the warm weather, patio dining, and fresh spring foods! We love to grill, entertain friends, all while keeping the foods clean and bright. Not only does it taste great, but can have the benefits of cleaning out your gut in the process! Here are 5 fresh and tasty options for cleaning up your system:

  • Apples: Pectin in apples helps in removing all the toxins from the colon and strengthening the intestinal lining. Apples are rich in fiber which helps in relieving your digestive tract of all obstructions as well.
  • Avocados: The rich soluble and insoluble fibers of avocado promote bowel movements and help in keeping the colon clean.
  • Berries: Berries are high in antioxidants, full of fiber, fight inflammation, lower cholesterol, and help keep your arteries healthy
  • Dark Leafy Greens: Leafy greens are super high in chlorophyll, which will cleanse the colon and help to detoxify your liver at the same time.
  • Lemons: Lemons stimulate the liver to produce bile, which helps the digestive system function better overall. By producing more bile, the stomach works better, moving things along and cleaning the large intestine.
  • Pineapple: Packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease. Pineapple and its compounds have been linked to many health benefits, including aiding digestion, boosting immunity and speeding up recovery from surgery, among others.

Enjoy your Spring Clean Eating!!!