Monday, April 18, 2016

Make your own HE Laundry Detergent!

If I am going to be completely honest...  I wanted to make my own laundry detergent so that way I could have the powder displayed in a pretty glass jar. 
....and that's how making my own detergent came to be! 

But, really, there is a lot of money-saving potential if you want to take a few minutes to make your own detergent.  The entire process took me about 5 minutes and it is WORTH it!

I found all four products in the laundry aisle at Publix for roughly $19 total ($7 of it being optional).  The products came in the exact quantities needed for the recipe.  The mix should last for 200+ washes!  Of course, the gallon jar is a one time purchase.  


Here are the supplies you will need:

1. 1 Box Arm & Hammer Super Washing Soda [55 ounces]
2. 1 container of a scented beads (for example, "Fireworks" from the GAIN brand, in this picture you can see I am trying Purex crystals]
3. 1 Box Borax [76 ounces]
4. 1 Box Oxi-Clean [or similar brand- here I used All Free & Clear which was on sale]
5. Glass container [I recommend a 2 gallon jar]





The next step is to  literally dump the powdered ingredients into the jar and mix it all up with a wooden spoon. 

Finally, once you have it all mixed up find a tablespoon measuring scoop to keep in the jar.  Each load takes one to two scoops  if you have a dirty/heavy load, you can use two full tablespoons.


I did a lot of research before diving into to this to be sure it was HE machine friendly.  In the process, I learned what really makes HE detergent specific for those HE machines is that it is a low suds product.  The HE machines use a lot less water than the old fashioned kind and you don't want a flood of suds.

I have done a year's worth of laundry with homemade mixes and I can say I LOVE it.
-The clothes are nice and clean.
-The laundry machine has functioned normal and smells nice.

For those of you that do like to add scent to your laundry you can always consider adding a bottle of "Fireworks" from the GAIN brand, a scent enhancer for laundry--totally optional though. And you can pick whatever smell you like!  But, It really doesn't need it (and saves you $6.00!)  It  does smell fresh and clean on it's own.

I'm currently looking into more natural ways to add scent to my laundry- but I've been very happy so far!

It all starts with a glass jar. 

Saturday, March 26, 2016

#SUMMERSTRONG

In just over a week I am kicking off BOOTCAMP! 22 minutes a day & amazing results -- ‪#‎SUMMERSTRONG‬ is on its way!

We've got the 3 things you need to be successful:: training & nutrition provided by the experts [right in your kitchen and living room] and support and accountability provided by your coach & community [through our free Challenge Group App].

There is still time to sign up! [Monday at the latest!] 

Shoot me an email at krystanymark@gmail.com or fill in the survey (Connect with me here---> http://bit.ly/1UttXqM) so we can chat some more about our supportive online community, program options (you can choose what works for YOU) and meal planning!

Keepin' it SIMPLE. We provide the tools and you need to show up with the dedication. Looking for women who are ready to COMMIT!


Kids Easter Breakfast Idea!

1 fried egg.
2 pieces bacon.
2 blueberries.
1 cherry tomato halved
1 slice cheese cut in thin strips.

Simple, fast, made with things you already have in the fridge & kid friendly!

Thursday, March 24, 2016

3 Day Refresh


Hi all!  I wanted to share a little bit with you about the 3 Day Refresh I just completed :)  The  Video is less than three minutes and gives you a preview of what this cleanse is all about!

It's a healthy plant based/ food based cleanse.   It's nutritionally dense since Shakeology and plant based foods are involved but still a low calorie plan.

I love the feeling I have afterwards by eliminating all the processed foods, sugar and caffeine from my system. Totally REFRESHED!

This go around I lost 4 pounds in 3 days and it completely jump started my healthy eating post cruise!!


Send me over an email at krystanymark@gmail.com to learn more or if I can help you get started!

Saturday, March 5, 2016

March Fitness Accountability Group Info!

We have an APP for that now!

Almost THREE (!) years ago I began running challenge groups (through private Facebook groups) and I have had the privelege to see women COMPLETELY transform.

Old, tired excuses out the window and they become empowered, resilient & confidant. 🙆
...
And it's no different for ME....I have been held accountable by my teammates and have been TOTALLY transformed through challenge groups too!

👉That's the VERY best part of what I do....

Doing this alongside women who I can laugh with, plan with, vent with and have FUN with. It's something that I fell in love with and have stayed committed to month in and month out.
When temptation strikes they are only a text or message away. When I need my butt kicked to get a late night workout done they are waiting for my sweaty selfie. We give each other recipes and grocery tips. I love that they are a click away. 👯👯👯👯

I would LOVE to help you & plug you into community that will help you stay the course! We have a new and improved way to keep in touch- We have a BRAND new (free!) APP for Challengers! A one stop shop for accountability, community and coaching.

I am so excited for my FIRST group of challengers to join this BETA GROUP! We launch in just a couple of weeks! 💜

Connect with me here---> http://bit.ly/1UttXqM or email me, krystanymark@gmail.com!
 

Wednesday, February 24, 2016

Hammer and Chisel Transformation!

I am  so happy and proud to share my 60 day transformation pictures from Hammer & Chisel!!



My goals going into this program was to tone up and get STRONGER and revamp my eating style!

Originally, I was going to start in January...but I knew about 50 cookies stood between December and the new year. 

It was a hard go at the end of last year with traveling to California for Owen's surgeries, the holidays and stress but I was able to keep the holiday weight gain down to three pounds. 

And I kept telling myself the number wasn't *tooooo* high. 

👉But what mattered is how I FELT.

I was lying to myself because the truth is I was was feeling totally & undeniably SLUGGISH in all areas of life.

So I decided to get to WORK!  I laced up on Dec 28 to BEGIN my transformation.


It was HARD at first--

That first week I was so sore! I was feeling the crash from cutting out sugar. Feeling hungry >>hangry<< from reducing down Christmas portions to a balanced meal. 

^^^THIS is why most people don't start. They know this feeling and let's be real--it's PAINFUL!

But what if we made a decision together to just START. To stay the course when it gets hard. To be STRONGER than our excuses?

The pain of starting is worth it. Health. Balance. Strength. Happiness. It's worth a few growing pains.

You make a choice every day. "Either you run the day or the day runs you."

Over time, my body began to CRAVE the workouts and the healthier foods.  

Was I perfect?  No!  

There was a week between the Super Bowl and Valentine's day that I am not proud of. But I picked myself back up and I stayed the course and finished STRONGER than before.

Overall I lost about 4 pounds- but I FEEL so much stronger and  much more tone!

I LOVED this program and I know that it is one I will come back to again and again to keep working on my goals!







Friday, February 12, 2016

The COACHING Lifestyle


✔Financial hurdles to overcome when my son was born with a craniofacial abnormality.
✔Feeling completely frumpified after two babies.
✔Quarter life crisis about what being "me" meant as a young mom.
✔Demanding full time job that was running me ragged.
✔A gray cloud feeling over my head that "something had to give."
✔7 job changes between me & Jud and 4 moves. 
.
Sounds like the perfect time to pick up a completely revamped fitness and nutrition lifestyle change, right?
.
Maybe also add in a side business as a Beachbody Coach?
.
That list up there are all the things I was feeling the day I signed up to become a coach. To be honest, looking back, I'm surprised I did it! 
.
But it was the PERFECT time because let's face the truth of the matter-- there are NO perfect circumstances. There is only the now and taking action. 
.
When you are in the thick of it, it seems like one more thing. One more commitment. One more burden. Something far fetched and maybe even a little silly. 
.
But I KNEW something had to change. I took control and responsibility for myself. 
.
From the moment I made that decision I have chipped away at that negative list one by one:
✔We have gifted our son atresia repair and microtia reconstructive surgery 
✔Fitter than ever in my life.
✔ "Me" time.
✔Full time to part time.
✔Beachbody paying me back tenfold by buying back my FREEDOM to go part time
✔Settled into our home and our routine (and even added our third baby along the way!)
.
If you've ever even THOUGHT that coaching might be something you're interested  in- spend the 30 seconds shooting me a comment or email.  It may be the answer you didn't know you were looking for! <3 p="">


**Nothing comes without hard work....Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.

21 Day Fix Cheesecake




It's a weekend for love & sweets!

Here is a 21 Day Fix approved Cheesecake for all those who want to be part of the festivities but stay on track with your goals!

I will have to say, this is a GREAT alternative, but if you are a tried-and-true cheesecake lover (like meeeee), you may notice that this certainly DOES taste like a "healthier option."

What I can say with my first experience making this is that it is not nearly as sweet.  And that is for the obvious reasons- it's not packed with sugar!

 BUT, I loaded up my slices with all sorts of healthy topping options and the texture & creaminess paired with toppings like strawberries, blueberries, a spoonful of natural PB or a little shake of Chocolate Shakeology powder over the top made this FEEL like a dessert.

And I can say, I ate the whole thing over a couple of days guilt-free!

I would definitely make this again but be be sure I have my trusted toppings on hand spruce it up!

Enjoy!

Ingredients:
1 cup low fat cottage cheese
1/4 cup nonfat Greek Yogurt
1 egg
Stevia equivalent of 2.5 tablespoons sugar  (you can find the ratio's on the box!)
1.5 tablespoon almond or whole wheat flour
.5 teaspoon vanilla extract.5 teaspoon lemon zest

(I doubled this recipe for the cheesecake featured above.  I wanted enough to use my spring form pan!)

Instructions:
1. Preheat oven to 350 and grease a spring form pan (use the doubled recipe for 8-9 inch pan)
2. Combine cottage cheese and yogurt in blender and blend until very smooth and link free.  Add the rest of the ingredients and blend to combine until it is smoothed out.
3. Pour into spring form pan and bake for 30 minutes.
4. Cool in refrigerator for several hours or until thoroughly cooled.

Makes 6 servings, 1 red each (for all you 21 Day Fixers!)

Thursday, January 28, 2016

30 Day HAMMER & CHISEL Results!

I am so proud to announce my husband and I have SUCCESSFULLY hit the halfway mark of Beachbody's new Hammer & Chisel program!!!

Unlike previous programs we have completed we jumped into this totally COMMITTED to the 21 Day Fix color coded nutrition system.

And, man!, no looking back!  Armed with my FIXATE cookbook my husband I decided on Dec 28th we were going ALL IN.  We wanted to see what 100% commitment looked like on us.

[[ spoiler alert--- it looks GOOD!! :) :) ]]

I am so excited and thrilled to show off my 30 DAY/HALWAY THERE progress pics!!


Talk about motivation to stick with the next 30 days!

But really, I would say the most surprising thing about this particular journey through Hammer & Chisel  [[ with NO missed workouts and NO cheat meals ]] has been that I have felt unwaveringly DEDICATED to finish the program full out!

It feels so empowering to make the decision to commit 100% and not hang out in limbo.  When you have your toe in the pool...it seems scary to jump.  You just gotta GET in there!

I am SO glad we did this with our minds set right because there has been absolutely NO REGRETS!

Tuesday, January 26, 2016

The 6th Love language

My husband came home and surprised me with these new beauties a few nights ago which I broke in with Hammer Power!
👍
👍

Jud LOVES athletic shoes and has probably ten times as many as I do...

So, I know when he opts to pick me up athletic shoes (not just any old gift!) instead of getting himself a pair...he's speaking in that elusive 6th love language-- sneakers. 
💜💙😍

Stronger EVERY Day!

Can I tell you a low point? WELL before I got pregnant with Emerson but about 14 (!) months AFTER I had Owen a rumor started going around at school that Mrs. Nymark was expecting. I wasn't. 😐

I had fellow teachers congratulate me. 😒
It was humiliating. And I felt so tired of feeling sorry for myself. I joined my very first challenge group that same weekend- fueled by embarrassment and a glass of wine at a wedding. 🍷 (yes, I literally signed up from my phone at a wedding, wine in hand.) 

My logic-- 👉Jud would force me to commit to P90X if I spent money on Shakeology. Pretty legit reasoning, right!? Lol!

I didn't even WANT the shakes back then! It was a means to an end. What I was CRAVING was accountability and I had to put some skin in the game. 

What I CAN say with confidence is since then I have put in consistent efforts into leaving the "mom bod" and pregnancy rumors as a thing of the past. 

Listen--I spent a long time wallowing in the shame of stretch mark scars. Wishing I was a twenty-something in a 2 piece. Wishing for this and that. But I had to take control of what I could. 

And that was my health and confidence. 

So what am I doing now?
️✔Shakeology for breakfast every single day.
✔21 day fix nutrition system.
✔no missed workouts and pressing play with kids crawling all over me.
✔checking in daily with a group of like minded friends

And WITH those kinds of consistent efforts I EVOLVED into feeling healthy, happy and confident.

I was able to lay those insecurities to rest.☠

I'm not embarrassed anymore of what I carried as a deep dark secret because I FEEL good inside & out. And that IS what matters. 

I am STOKED to share 30 day progress pics on Wednesday From Hammer &Chisel
....

So....is this very beginning of abs maybe?
Maybe if you tilt to the side and squint just a little 😉😝



Monday, January 18, 2016

Almond Crusted Chicken

ALMOND CRUSTED CHICKEN
⚒⚒⚒⚒⚒⚒⚒⚒
Ingredients:
6 (4-oz) raw chicken breasts, boneless, skinless
1/2 cup almond flour
2 cloves garlic, finely chopped
1 1/2 tsp. finely grated lemon peel (lemon zest)
1/4 tsp. sea salt
1/4 tsp. ground black pepper
1 large egg, lightly beaten
1/4 cup water
1 Tbsp. olive oil
3 tsp. olive oil






Directions:
1️⃣Preheat oven to 425 degrees.
2️⃣Butterfly the chicken breasts.
3️⃣Combine almound flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.
4️⃣Combine egg and water in a shallow dish; whisk to blend.
5️⃣Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.
6️⃣Heat oil in a large ovenproof skillet over medium-high heat.
7️⃣Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
8️⃣Place skillet in oven; bake for 10 to 12 minutes
Serve & enjoy!
⚒⚒⚒⚒⚒⚒⚒⚒



If you want to learn more about ordering FIXATE, or the monthly fitness+nutrition groups I run, please click here!

Berry Quinoa Parfait


Healthy Breakfast! 



.5 cups cooked quinoa
1 cup mixed berries
Half banana slices
3/4 cup (1%) plain Greek yogurt
.5 tablespoon raw honey

Layer & serve!🍓🍌


******

If you want to learn more about ordering FIXATE, or the monthly fitness+nutrition groups I run, please click here!

HAMMER & CHISEL -- 2 week progress report!

Hammer and Chisel Progress!


🏆
18 days of no missed workouts and on point, portioned nutrition. There's been no cheat meals, snacks, bites or or "just a taste!" involved. 🏆

This side by side was Day 1 and Day 14.

This was after being 100% in.

You see, we've NEVER committed so fully. We've completed programs but never followed nutrition to a T. We made a decision-- 60 days balls to the wall. 😏



So, that leads me to this picture...
I saw this side by side and I was BUMMING! 
😖




Even though I KNOW my body is changing (the scale, clothes, and sore muscles are telling me so) I wanted to SEE more of a difference.

This is why so many people bail out. It's natural when you put IN HARD WORK you want to see the impact right away.

People think starting is the hardest. I think THIS point is the hardest. This is when your mind has to make the decision. When you tell yourself you are STILL in it. When you are going to trust the process. When you become bigger than your excuses and you won't quit.


It's no miracle shake I have or quick fixes. It's nutrition, support and exercise.

And that takes a little time. But it also creates LASTING results and healthier habits.

So, cheers to 2 weeks down, 6 to go. We're here to finish this thing!


2016 and a BIG FUTURE!

We are well into January and I am still wrapping my mind around all the lessons learned in 2015 and where I want 2016 to lead Fit + Fearless!

2105 held a lot of growing pains and I had to begin learning what leadership needs to look like for me and my team. I struggled with confidence and at times self-sabatoged my goals- throwing in the towel before I even got in the fight. Because I was nervous to take the leap.  

Those are hard lessons to swallow and hard lessons to learn. Lessons I will take with me to blow 2016 out of the water!  Weeks into 2016 and were already picking up massive momentum!

Even through those struggles in 2015  I consider last year a HUGE success because I was able to see my team GROW and begin to create a true vision for their own families and for the freedom this business will allow them! 


The focus of 2016 is to work on myself to be the best leader possible to this growing team! They are so deserving and I am eager to help even more people on this journey toward fitness and business goals and successes! 



This business has what they call invisible results and a compound effect.  

What that means is there is hard work and strong efforts that lay the foundation of building your business.  I will be honest- sometimes, in the very beginning it feels like a lot of effort for a small payout!   But, isn't that how all things worthwhile start?  Financial goals. Fitness goals.  Healthier lifestyle habits.  It's investing in the habits over time that bring you GREAT success.

But having been a coach for three years I am living PROOF of the compound effect.  The decision I have made to STICK with it during these past few years have yielded results that will buy financial freedom.


We have more flexibility now than before- I am able to work part time and be home with our three children.  We have had the privilege of affording more family vacations and small extras.   And all along the way the fitness successes of my challengers and the milestones reached by my coaches have fueled the fire to continue.

The hard work, and the willingness to stick with it, has payed off ten fold and I KNOW the efforts I put forth in 2016 will help with the "invisible results" I am building years down the road.  

 I won't throw in the towel before I get in the fight, ESPECIALLY when goals seem scary.
 I will not allow my mood, or a small setback, ruin my momentum.
 I will remember that EACH setback is an opportunity for a comeback. 

I am laying the foundation for our BIG future.




This year a HUGE goal of mine is to get 5 members of my team to DIAMOND rank in 2016.  I say this because it is a position that will allow my leaders to fully develop as leaders in their own right and in a BIG way.  They will begin to see the ripple effect they have on others lives- fitness, commenty, leadership. financial freedom.  They will be able to see the legacy they are creating in a very tangible way.

I hope you will be one of the five! <3>

If you are reading this and are READY to commit to making a CHANGE in your life - to start making the small efforts daily that will add up in a BIG way.... I am accepting applications for my BRAND NEW 2016 Coaches!


I will be selecting my apprentices by THIS WEEK. Deadline is Friday, January 22.

Let's work together taking the first step making the CHANGE!
-------
Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.

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