Kelly Takes Chicago

Friends, foodies, travelers, lend me your ears suggestions...

I am headed to Chicago for the first time this week, and am relying on y'all to give me your must-see, must-eat and must-try things in the Windy City! I will be taking tons of pictures and videos along the way, so make sure to follow me on Instagram @kalemekelly and on Twitter @_kellymcgill.

PS - ONLY 2 days left in the Georgia Crafted raffle!! Make sure to use the #kalemekelly on Instagram or Twitter. See this link for more deets!

Get Inspiralized

Happy Fri-yay! You (we) made it! Even though the weekend is just hours away...I have grown to love Thursday nights #TGIT. It's the night I've reserved for cleaning, cooking and Scandal.

Last night, after scrolling through Pinterest and Instagram, I made the most refreshing dish! Thanks to Ali Maffucci, Spiralizer extraordinaire and blogger of Inspiralized, I whipped up her recipe for Raw Coconut-Mango Zucchini Noodles with Cashews. One word: Delish. Seriously, this is the perfect dish for a Summer BBQ or a Thursday night dinner. Click here for the 411 on how to make this simply, refreshing dish!

I love trying out new dishes, always presents a nice challenge! But this one is quick and easy. Perfect for that girl-on-the-go!

The combination of the juicy mango, coconut and lime remind of the beach! Take me to the tropics, pronto. 

As always, if you want to tackle this in the comfort of your own kitchen make sure you use your trusted Spiralizer or Bed Bath & Beyond has a great product,Veggetti, perfect for making this dish! 

 Follow @kalemekelly on Instagram and show me what recipes you are making from the blog! Use the hashtag #kalemekelly! Want to see what you are making in your kitchen!

Have a great weekend! 

Body By Kendall

So let's be real, I get ADD with my workout routine. But if we're being honest, who doesn't? This past Saturday, I had my first session with Kendall. I met Kendall back when I used to workout at LA Fitness, and also knew her through mutual friends. She's awesome, and has such as passion for fitness and nutrition! We recently ran into each other at Pink Barre, and decided we should have coffee to catch up.

During coffee at Octane (new-ish location inside Atlanta Tech Village), I asked her how she got into personal training and how she decided that was the right fit for her! Below is my Q & A with Kendall. And be sure to stay tuned for my 4-Week Challenge! She's going to get me looking right for #BikiniSeason. Too bad it can't be #SweaterWeather year round!

How long have you been a Personal Trainer/nutritionist?

• I have been a Personal Trainer since 2012. I am a certified Personal Trainer and Master Trainer with ISSA and AAAI-ISMA. I have been certified in Sports Nutrition since 2013, with AAAI-ISMA. 

What inspired you to get into this field?

• I graduated from the University of Georgia in 2011, with a Child and Family Development Major. I thought that I wanted to be a teacher or social worker; something with kids! I’ve always loved working with kids, and “teaching," which goes along with what I do now! I graduated and soon realized that fitness was my true passion. I had major back surgery in 2005, leaving me very weak and frail. My doctors told me that I would need to eventually gain strength through weight training. I didn’t begin working out until college, and at that point, I became very interested! I wanted to become “lean” and “toned.” Also, in college, I developed severe food allergies, leading me to be very cautious of what I was eating and putting in my body. I became very involved in researching what foods I can eat, and what foods would benefit my health the most. Once I graduated college, I put all of my previous learning experiences together. Everything I had learned through working out and nutrition, became useful, and is now a career! I love helping others become healthy and strong like I am today.

With all the various classes, diets etc...what do you recommend for women looking to refine/tone?

• LIFT WEIGHTS! My recommendation is 2-3 days of strength training and 3-4 days of low impact cardiovascular exercise. 20-30 minutes of cardio is enough. You do not need to spend hours on the treadmill; in fact, your body will start to burn existing muscle if you stay on the treadmill or engage in intense cardio too long.

Are abs really made in the kitchen?

• I have coined my own term for the after-burn affects of weight training and burning calories and fat. It is called the “Miracle Burn Affect.” After engaging in intense weight training, your body will continue to burn calories for up to 48 hours, that means while you’re sleeping, sitting on the couch, etc. Abs ARE made in the kitchen. You are wasting time with working out, if you are not pairing exercise with a healthy meal plan. Whole, organic foods are the way to go. Eat every 3 hours! 

We've all heard the saying, "things take time," but how much time should the average woman looking to get bikini body ready, allow herself?

• My clients will see results in 4 weeks, if not before!

Back to fad diets and abs being made in the kitchen, what does your daily food log look like?

Breakfast- Organic Oatmeal with blueberries
Snack- Fat free Greek yogurt + raw unsalted cashews + honey
Lunch- Grilled chicken on a spinach salad- top with anything from tomatoes, avocado, garbanzo beans with light balsamic vinaigrette
Snack- Think Thin protein bar, or 1 apple and 1 tbsp all-natural peanut butter
Dinner- Piece fish and roasted vegetables
Before bed snack- Fat free Greek yogurt

For more information on Kendall, or to book a training session with her go to her Facebook page - Body by Kendall! Or shoot her an e-mail. Tell her I sent you!

New Find - Georgia Crafted + Raffle

Happy Monday, everyone! What better way to kick off the week than with a raffle, or coffee?!

Georgia Crafted is all about supporting local artisans! Whether you want to receive one of their awesome monthly-subscription boxes, buy a themed gift, customize your own box or order a gift for someone in the corporate world, they have something to offer everyone!

I first met Erin, the brains behind this ingenious idea, last year and knew instantly this company was on the cusp of something huge! And she has been kind enough to offer you all a chance to win her April subscription box! The box will be centered around all things Augusta and the Masters (tickets not included). And now for how to enter...

*CONTEST RULES (Pick from one of the following, and I will pick the best submission)*

1. Use the #kalemekelly on Instagram telling me why you should win the box!
2. Comment on this post and let me know your favorite thing about Georgia.
3. Tweet me @_kellymcgill and use the #kalemekelly and let me know what you love about @GeorgiaCrafted!

Starts today, and will run until March 31st!

Good luck!

New Find - Good Measure Meals

It's time for me to introduce you all to another gem I've discovered! But if I'm being completely honest, I've known about this company for a while. Good Measure Meals, is a fresh, calorie-controlled meal plan designed to you achieve your weight management and/or healthy eating goals. Their meals are delivered to designated drop off locations twice a week. As I mentioned at the beginning, I have known about GMM for a hot minute. They do lunch and learns at my office quarterly, and also have a drop-off location in my building's gym. Super convenient!

Before I started on my 5-day meal plan I had only experienced their lunches, which are delicious! I enjoyed the variety that each unique meal had to offer. My favorite meal of the day is normally breakfast, but I typically just take something easy (i.e. Greek yogurt or oatmeal with berries) to work. That's what happens when you're not a morning person. Well GMM hit a home run with their pancakes! Between the Whole-Wheat Blueberry and their Date pancakes, I felt like it was a Saturday morning at my house.

And while their meals are yummy and cut back on the meal prep, they also do something I find so special! For each meal you purchase, 100% of the net proceeds from the sale of Good Measure Meals go directly to Open Hand to support medically-appropriate meals and nutrition education for those in need. Your healthy choices support their mission in building a healthier community. That's a win-win in my book!

And whether you are looking to lose weight, maintain weight or just become more aware of what and how much you are eating, Good Measure Meals has something for everyone! Visit their site today for full weekly menus, or just to gain more knowledge on what they can do for you. You'll receive 10% off your first order when you use the promo code, "KELLY" ... you can thank me later!

A Different Kind of Barre

Back when I started to realize the importance of fitness, I discovered the treadmill wasn't the only tool I could use to get a good workout in. There were these awesome things called classes, where I could go and be motivated by other people in the class! Game changer. Whether you're a fan of your local gym, DVDs, personal training, ClassPass, the key is to stay active and mix up your routine!

During the week, I go to the athletic club in my building. They have tons of classes available during my lunch break, but also your standard gym equipment. Once the weekend rolls around, I like to try out new classes around the Atlanta area! Just like the construction in the city, there is always a new, fitness studio or class popping up. This past Wednesday my friend, Mary Hollis, invited me and a group of friends for a Girl's Night Out at Pink Barre! First off, what a cute studio! I had been to Pure Barre before, but Pink Barre definitely plays up on the "barre" theme and girly vibe. 

If you've never taken a barre class, I highly recommend checking out one of the Pink Barre studios closest to you! Although the moves are small and the weights are light, do not be deceived, you will be sweating by the end of the "warm up." Or maybe that's just me. 

During the 55 minute class we conducted precise, low-impact movements that made us focus and work muscles I hadn't used in a hot minute. The goal is to target and tone those common "problem areas" for us women aka arms, thighs, seat and core. As noted on their website, "results will be achieved typically after a single month of Pink Barre classes." So sign up for your Pink Barre membership TODAY!

PS - On Wednesday's they wear pink!

Remember, if you try out one of their classes use the #kalemekelly. See you at the barre!

Ladies Who Brunch

What does one do on a Tuesday when the weekend feels so close, yet so far away? Today I find myself daydreaming about Friday and brunch. And with that comes the launch of a new series on 'Ladies Who Brunch.'

Something you will quickly learn about me is that I love food, I think that's a given judging by my blog. But when it comes to meals, brunch takes the (pan) cake! Just about every weekend me and my girlfriends get together and catch up over a plate full of bacon, eggs and a carafe of mimosas. Nothing like champagne in my OJ. Can you say bottomless mimosas?!

This weekend we decided to head over to Folk Art, this quaint spot, nestled in Inman Park. From the moment you walk in, you can feel the vintage flare with the exposed brick walls covered in vintage decor. The aroma of french toast makes you eager to see what the menu has to offer. But if you're anything like me, you've already checked out the menu online. I take my food very seriously!

When it comes to their brunch menu, it is a bit overwhelming (in a good way)! From an egg white omelet to peanut butter and b-a-n-a-n-a (cue Gwen Stefani) french toast, you cannot go wrong with anything you order. But when contemplating my order, I'm always torn between savory vs. sweet. I know, I know...the struggle is real. Once the drink order is put in, one Apple Bitters Mimosa, I get back to the task at hand. I eye some of the surrounding plates, and decide to go with their Egg-white omelet. Loaded with jalapenos, turkey sausage, mushrooms, spinach and cheddar cheese. And while savory might have won this time, make no mistake my sweet tooth was filled. See the benefit of going to brunch with friends is getting to try a "bite" of what they get. Let's just say Folk Art's sweet potato pancakes are out of this world! Seriously need that recipe.

In between bites, my crazy, talented sister snapped shots of brunch! Cheers to good food, great company and one of my new, favorite brunch spots.

Where do you like to brunch it up? Tweet me @_kellymcgill or use the #kalemekelly!

Photography by: Blair Boring

It's All About the Protein

What's up people! So, when I was approached by my sister to write her first guest blog entry, I was first, very honored, and second, immediately thinking on what I wanted to talk about. Exercise and nutrition are two things I take very seriously. I workout 6 days a week and stay on a nutrition plan that fits my lifestyle. There has been a lot of trial and error when it comes to both. Everyone is unique! We have different lifestyles, body types, genetics, and the list goes on. That's why there is no one "right" way, but there are some principles to getting healthy that universally apply to everyone.

There are many misconceptions out there in the world today about nutrition and exercise. Women say things like, " I don't want to gain muscle, I just want to get toned." Well, I'm sorry to tell you, but to get "toned", your body must put on muscle. And to do that you must lift weights! Now, I'm not saying anything crazy to get toned, stay in the 12-15 rep range. Another misconception is that, "If I lift weights I will look like a man." Simply not true. Keep your weight lifting at high rep ranges, less than 60 seconds, with shorter periods of rest and that will help you gain muscle, but also drop drop the unwanted body fat.

Now, some misconceptions about nutrition. Number one is, "Fat will make you fat!" Once again this is not true. Yes, if you overeat anything you will put on weight, but fats is necessary for sustained energy throughout the day. Healthy fats, such as avocado, nuts and EVOO, help you burn fat! One more misconception (though I have many more), is that "I'm eating too much protein." Actually, most women don't eat enough protein and many skip breakfast. Breakfast is the most important meal of the day and should always include protein! When you sleep for 6-8 hours your body is in a fasting mode and becomes catabolic (I know big word). All it means is your body starts to breakdown muscle, because it has no alternative fuel source to use, so it starts to burn muscle.

Eating a balanced breakfast, with protein as your focus, kick starts your metabolism to start speeding up again, which in turn starts the fat burning process. If you are working out regularly, I recommend women (and men) eat at least 1 gram of protein and .5 grams of fat per pound of body weight per day. I know that sounds CRAZY, but I promise your will thank you for it. Now you might be asking, "How can I do that?" I would recommend investing in some sort of protein powder (I use Cellucor Whey). If you're getting three solid meals in and then have two snacks, those snacks should include your protein shake. It will take time, but be patient and results will come.

Below are some ideas for a healthy breakfast and snacks:

BREAKFAST

Options 1:

• 2 Whole eggs
• 3 Egg whites
• 2 Slices of turkey bacon
• Slice of Ezekiel bread (one of Kelly's favorites)
• Half an avocado (healthy fat)

You can even add a little low-fat cheese to this to make a great and healthy bacon, egg and cheese sandwich.

Option 2: 

My favorite, that I eat almost every morning, are protein pancakes (see picture above)! 

• 1/2 cup Egg whites
• 1/2 cup Cooking oats
• 1/2 Tbsp. Greek yougrt
• 1 scoop of your favorite protein powder (I like vanilla)
• 1/4 cup Almond Milk
• 1 tsp. Baking powder
• Pinch of salt
• 1/2 Tbsp. Stevia

Optional Toppings:

• Butter extract
• Maple extract
• Cinnamon

Option 3:

• 1/2 cup Oats
• Sprinkle granola
• Top with your favorite fruit
• Side of eggs

Versus eggs, you could add a scoop of protein powder to your oatmeal to make what I call pro-oats. 

SNACKS

• Protein shake with handful of almonds
• Greek yogurt with granola and fruit
• Peanut butter (or almond butter) on Ezekiel bread.

Once again, it's all about what makes YOU happy! Find different combinations and always switch it up. Being healthy doesn't have to be BORING (no pun intended), make it enjoyable. Too many diets follow a strict set of rules, but change it up. When people ask me what kind of diet I'm on, I tell them I'm not on one, it's my lifestyle!

Follow kalemekelly on Instagram and show us what recipes you are making from the blog! Use the hashtag #kalemekelly! We want to see what you are making in your kitchen!

Charley Boring | Model, Actor & Sales Representative for CODARUS

My name is Charley! I am a model and actor. I also enjoy coaching a 10-year-old travel baseball team and giving hitting lessons! I have played baseball my whole life and enjoy playing just about any sport. I have always loved exercise and being active. The nutritional side didn't come into play until two years ago. I also just accepted a position as a Sales Representative for a company called CODARUS, and will be moving to Chicago in the next month. Exercise and nutrition will always be a part of my life, and I'm honored that my beautiful sister Kelly has asked me to share just a little bit about my thoughts on both.

New Find - Garnish & Gather

Hello, friends! This blog, which started off as an idea, has FINALLY come to fruition. I cannot tell y'all how happy I am to share my "life" with you. Currently, that involves food (and lots of it) and fitness! I love trying new dishes (thanks Pinterest) and restaurants around Atlanta. I'm also a huge supporter of new, local businesses!

I recently caught wind of an amazing company, Garnish and Gather. Do yourself a favor and visit their site today! You can thank me later. Their vision is to connect people with locally grown food, all while teaching them creative cooking techniques, and making preparing a meal simple. If you're a foodie like myself, you will be obsessed!

Last night, I prepared my first (of many) Garnish and Gather meals. And all I have to say is....YUM-O (cue Rachel Ray)!! From their packaging to their attention to detail, they making cooking a delicious, gourmet meal a breeze! They also include a fun table topic to make dinner an experience. Our dinner topic was, "What region of the U.S. has the best cuisine?" Thoughts? E-mail me at kmboring@gmail.com! Below is a picture of the yummy meal, along with the recipe.

Not only does this make for a great meal for two, but I am already planning on getting my Mom a meal or two for Mother's Day!

FYI - So, you now know they offer meals to prepare in the comfort of your home (sweats not included), but they deliver local, organic groceries, too! Seriously, does this company get any better?! They actually do.

Enter the promo code 'Kelly' to receive $10 OFF your first order!

GOAT CHEESE FETTUCCINE WITH FARM EGG, SAUSAGE & WARM KALE SALAD

1. BOIL WATER & PREP KALE

• Take out 3 Tbsp butter and bring to room temperature
• Bring medium pot of salted water to boil
• Roughly chop kale

2. COOK SAUSAGE

• Heat a medium saute pan over medium heat
• Add sausage & cook 6-8 minutes, until cooked through
• Chop mint
• Crumble goat cheese 
• Remove sausage & keep warm (set pan aside to use for salad)

3. COOK PASTA

• Add pasta to boiling water & cook 5-6 minutes, until tender
• Remove pasta from water with tongs or slotted spoon, keeping water boiling in the pot to poach eggs
• Toss pasta with butter, goat cheese, sausage, mint, salt & pepper

Tip: If the sauce feels thick, add a little pasta water to loosen it up

4. MAKE SALAD & COOK EGGS

• Heat 1 Tbsp olive oil in pan you used for sausage over medium heat
• Add onion & cook 3-4 minutes
• Add kale & dressing to onions & toss 2-3 minutes until kale is wilted (You might not want to use all of the dressing. Can be a bit strong)
• Meanwhile, crack eggs (one at a time into the bowl then gently slide them into the boiling pasta water & poach for 3-4 minutes

5. PLATE MEAL & ENJOY

• Scoop fettuccine onto plates & top with poached egg. Enjoy with warm kale salad on the side!

Follow kalemekelly on Instagram and show us what recipes you are making from the blog! Use the hashtag #kalemekelly! I want to see what you are making in your kitchen!

 Bon appetit!