7-Day Kickstart Day 4


Click here to see videos on how to do each exercise.

Welcome to Day 4!

Calorie tracking and portion control.

I’m a huge fan of this.
Often times just knowing what you’re eating is all you need to start making changes.
I use a free program called (MYFITNESS PAL or SPARK PEOPLE).

They are both great websites and apps for your phone.
I guarantee if you are having problems with losing weight, this will be the game changer for you.
As long as you track everything that you eat or drink, you will be surprised at the end results.

 See the funny thing about a health and wellness weight loss journey is to lose weight it’s truly all about calories in and calories out.

Sure, exercise is great and keeps us feeling amazing, BUT if you really want to shed the pounds you have to ay attention to how many calories you’re consuming.

Your homework: Download a free calorie tracking program and get started tracking today.

Did everyone have any problems calculating that out? How many calories are you going to be eating?

Share in the FACEBOOK Group

Calories are much more an art than a science, you’ll make adjustments and find what works best for you along the journey.
The important part is starting SOMEWHERE and then TRACKING IT! 

Remember, have fun with this.
It’s just a simple tool to keep you accountable.
We all need accountability.

Keep sharing in the group and ask questions at any time.
That’s what I’m here for.




This craveable chili recipe is lighter than traditional chili, and not just in color.
It features creamy white beans and tender chunks of chicken in a flavorful broth and hints at the fresh flavors of spring with juicy red bell peppers and aromatic cilantro.
It’s lightly spiced with cumin and chili powder and mild, roasted green chilies.
Instead of high-calorie cheese, this Chicken and White Bean Chili is topped with a dollop of Greek yogurt.

Chicken and White Bean Chili

Total Time: 1 hr.
Prep Time: 15 min.
Cooking Time: 45 min.
Yield: 6 servings, about 1½ cups each


1 Tbsp. olive oil

2 medium onions, chopped

1 medium red bell pepper, chopped

2¼ cups raw cubed chicken breast (about 12 oz.)

4 cloves garlic, chopped

4 cups low-sodium organic chicken broth

2 cans (15-oz. each) cannellini beans, drained, rinsed

1½ tsp. ground cumin

1 tsp. chili powder

½ tsp. sea salt (or Himalayan salt)

½ tsp. ground black pepper

1 (4-oz.) can of roasted green chiles

Coarsely chopped cilantro (for garnish; optional) 


1. Heat oil in a large saucepan over medium-high heat.

2. Add onions and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add chicken; cook, stirring frequently, for 4 to 6 minutes, or until no longer pink.

4. Add garlic; cook, stirring frequently, for 1 minute.

5. Add broth, beans, cumin, chili powder, salt, pepper, and chiles. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 20 to 25 minutes.

6. Divide chili into 6 serving bowls; garnish
with cilantro if desired. 

Eat up and enjoy!

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