https://www.katboley.com/fitness daily 0.75 2024-08-07 https://www.katboley.com/fitness/how-to-stick-to-a-workout-routine monthly 0.5 2024-03-07 https://www.katboley.com/fitness/how-to-choose-the-proper-weight-for-an-exercise monthly 0.5 2024-03-07 https://www.katboley.com/fitness/fall-fitness-must-haves monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/0b7c8a64-7da8-479c-a6e4-3d1300e275f6/nordstrom-joggers.jpg Fitness - Fall Fitness Must Haves - Zella Live In Joggers $59 Zella Live In Joggers $59 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/4694dfff-1a1b-4b26-85fc-10c985482784/techloomwave-white-white-1.jpg Fitness - Fall Fitness Must Haves - APL Techloom Wave $225 White / White APL Techloom Wave $225 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1a4034c3-ef7e-4089-86fd-2dbfdb032c35/protein-powder.jpg Fitness - Fall Fitness Must Haves - Plant Based Protein Powder $30 Sunwarrior Vegan Protein Powder Organic Plant-Based Protein | BCAA Amino Acids Hemp Seed Plant Protein | Soy Free Dairy Free Gluten Free Synthetic Free Non-GMO | Vanilla 30 Servings | Warrior Blend https://www.katboley.com/fitness/how-i-stay-motivated-to-workout monthly 0.5 2024-03-07 https://www.katboley.com/fitness/my-transition-from-pre-to-post-baby-fitness monthly 0.5 2024-03-07 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1709774196399-KRCI3O9ETK87C8IILW9K/My-Transition-From-Pre-to-Post-Baby-Fitness.jpeg Fitness - My Transition From Pre to Post Baby Fitness - Pre-Baby Pre-Baby https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1709774201707-KGGHZ2NKYVRAY7ZN9EGV/My-Transition-From-Pre-to-Post-Baby-Fitness-2.jpeg Fitness - My Transition From Pre to Post Baby Fitness - 1 Month Postpartum 1 Month Postpartum https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1709774203554-LG7BEIF2IX55I4MO5JVK/My-Transition-From-Pre-to-Post-Baby-Fitness-3.jpeg Fitness - My Transition From Pre to Post Baby Fitness - 9 Months Postpartum 9 Months Postpartum https://www.katboley.com/fitness/home-gym-must-haves monthly 0.5 2024-03-07 https://www.katboley.com/nutrition daily 0.75 2025-05-30 https://www.katboley.com/nutrition/whats-in-my-pantry monthly 0.5 2024-03-10 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/698b7cbb-d52b-4239-a487-f126012d813d/What%E2%80%99s-In-My-Pantry2.jpg Nutrition - What’s In My Pantry 7. Pickled things: such as olives, pepperoncinis, artichokes, jalapeños etc. Most of this stuff I use in salads to add more depth and flavor. 8. Other: vegetable broth is always a staple because not only do I make soup with it but I also use it when I sauté my veggies. Canned tune, salmon and sardines and also great in salads or tuna melts and are just a great overall option for a quick protein. Salsa such as salsa verde is great to make pulled chicken in the slow cooker. And canned veggies are always good to have on hand. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/efb8f67c-da40-44c3-b65f-6a5777e68675/What%E2%80%99s-In-My-Pantry3.jpg Nutrition - What’s In My Pantry I can't not talk about nut butters. They are so delicious and so so good for you. Those are my favorite ones in the picture to the left. Peanut butter is great on top of dates as a snack or in smoothies. I love adding the NuttZo butter (made of different kind of nuts and seeds). And the Artisana raw almond butter is really tasty. It's also great in homemade power balls, made of oats, chia, dates etc. Just be mindful of the serving size you eat, its one of the easiest foods to overeat. You'll be wondering why you're not losing any weight, so measure it out every time you eat nut butters. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/0e2ffeb4-30bd-4ad7-b617-37d89290ef4b/What%E2%80%99s-In-My-Pantry.jpg Nutrition - What’s In My Pantry - 1. Nuts, Seed & Dry Fruit This probably takes up 1/3 of my pantry. Nuts and seeds provide you with those healthy fats as well as vitamins and minerals. As you know moderating is key when eating them. I also love to make my own trail mixes, so it helps to have a variety of ingredients on hand. Dry fruit or freeze dried fruit is a great little snack if you're craving sweets. Dates are great with some peanut butter on top. Prunes are full of fiber and will help with digestion. Dry mangos are super tasty and raisins are great in oatmeal. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/4be97af8-8f79-4995-afed-a634e6d9730e/What%E2%80%99s-In-My-Pantry1.jpg Nutrition - What’s In My Pantry My go to grains are brown rice, quinoa, lentils or whole grain pasta. Also if you haven't tried miracle noodles or kelp noodles, you need to give them a try. They're basically zero calorie noodles made of konjac yams that are a great substitute for the real thing. I love to make an avocado type sauce for kelp noodles, it's so delicious. Of course beans are a must to add protein and fiber to your diet. I get the ones in tetra paks instead of cans to stay away from BPA. Because even though it will say BPA-free, the cans still have another form of "BPA" that is not safe for our health. https://www.katboley.com/nutrition/healthy-snack-ideas monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/b38b67c2-3a6e-4494-bb05-c9b6cc0737a5/Healthy-Snack-Ideas.png Nutrition - Healthy Snack Ideas - Make it stand out Thanks for checking out this blog post! Please let me know what is your favorite go-to snack. I'd love to know :) https://www.katboley.com/nutrition/simple-diet-changes-for-a-healthier-you monthly 0.5 2024-03-08 https://www.katboley.com/nutrition/navigating-the-nutrition-facts-label monthly 0.5 2024-03-07 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1c41ae76-75b3-4ccf-8b89-af8ed018de0b/Navigating-the-Nutrition-Facts-Label-2.jpeg Nutrition - Navigating the Nutrition Facts Label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/7ef77d2c-e159-4143-b5c6-afc51eab77ae/Navigating+the+Nutrition+Facts+Label.jpeg Nutrition - Navigating the Nutrition Facts Label - When looking at the NUTRITION FACTS on a package, keep an eye out for the following: (1) Serving Size: The nutrition facts shown on the label correspond to the SERVING SIZE stated at the top. It can be anywhere from 1 tablespood, 1/4 cup, whole package etc., so really pay attention to that. It can be a very high calorie, fat, sugar, etc. food for a very small portion. (2) Calories: Weight loss and weight gain is all about calories in and calories out. So if you are trying to lose weight, keep those calories low. It is easy to pack on calories if you eat a lot of packaged and processed food. https://www.katboley.com/nutrition/all-about-sugar monthly 0.5 2024-03-07 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/3ab85024-dc2e-4026-9c78-bd956264a48f/All-About-Sugar.jpg Nutrition - All About Sugar You should consider all carbs and starches as sugar. Starches are just sugar molecules bonded together in long chains. So when you look at the nutrition facts label and see the total carbs on the label, just subtract the fiber from total carbs and that is the grams of sugar there really are in the food. For example, one bagel has approximately 50 grams of total carbs, 3 grams of fiber and 11 grams of sugar listed on the label. It is not just 11 grams of sugar that the bagel has. It really is 47 grams of sugar (50g carbs minus the 3g of fiber). So just keep that in mind when reading labels. Sugars and sweeteners can be hidden in processed food under many different names. The worst ones to watch out for are Aspartame and Sucralose, found in Splenda, diet soda, gum and many other products. High fructose corn syrup is practically everywhere. It is a highly processed sugar and is cheaply made out of GMO corn. It blocks leptin which is a hormone that tells our brain we are full. Most sugars will have the “- ose” ending such as dextrose, maltose, glucose, sucrose (table sugar), lactose, fructose. Sugar alcohols are very popular in the Keto community because they are low on the glycemic index. Glycemic index is a measure for all sugars and carbs on a scale of 0 - 100. Which tells us how fast the food we eat effects our blood sugar levels. Sugar alcohols such as: Xylitol, Erythritol, Sorbitol, Maltitol cause bloating, gas, abdominal discomfort as well as alter your gut flora. Try to remember these few tips. Incorporate Ceylon cinnamon into your diet as much as possible. It helps in regulating your blood sugar levels. Also, many people are deficient in magnesium which works together with insulin to help lower your blood sugar levels. Magnesium is a great supplement to take that has other numerous health benefits. At the end of the day, sugar is sugar! No matter what kind of sugar it is; white sugar, honey, brown sugar, it is all sugar. It spikes your blood sugar levels followed by a crash, leaving you wanting even more sugar there after. It is very hard to break the sugar addiction and the more your eat it the more you crave it. So be more mindful of how much sugar you consume. Im not telling you to completely take sugar out of your diet because that is nearly impossible. Just cut down on sugar. It’s a weaning process that takes time. https://www.katboley.com/nutrition/weekly-grocery-list monthly 0.5 2024-03-07 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/f4e5c1a9-ebd7-437b-bae7-52d97b9b382b/Weekly-Grocery-List.+jpg.jpeg Nutrition - Weekly Grocery List - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katboley.com/motherhood daily 0.75 2024-03-08 https://www.katboley.com/motherhood/10-newborn-must-haves monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/2325ff50-b9dd-4923-9200-805c8fb19dfa/10-Newborn-Must-Haves.jpg Motherhood - 10 Newborn Must Haves - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katboley.com/motherhood/pregnancy-safe-skincare monthly 0.5 2024-03-08 https://www.katboley.com/motherhood/potty-training-essentials monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1709867837978-YV87KNOBQN4EL8IBS93Q/Potty-Training-Essentials.jpeg Motherhood - Potty Training Essentials https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1709867838188-4OJ9O1FYJHXFA9FGWRU2/Potty-Training-Essentials2.jpeg Motherhood - Potty Training Essentials https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/e86c9df9-bc60-4d3b-8c15-89e9d2a7217a/Potty-Training-Essentials.png Motherhood - Potty Training Essentials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katboley.com/motherhood/best-baby-toys-0-6-months monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/e1a26cc4-a6be-4f05-9626-c4e4af327f94/Best-Baby-Toys-0-6-Months3.jpeg Motherhood - Best Baby Toys 0-6 Months - Baby Einstein Sea Dreams Soother Musical Crib Toy and Sound Machine So this musical light up toy that is designed to attach to the crib is what we used for tummy time on the floor. Isabella loved looking at it, it was great to help her with tracking objects and was a great distraction while she was on her tummy. But if you do attach it to the crib, it does have options to use it as a sound machine. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/50ee018d-84b9-4a51-b70f-71a415696651/Best-Baby-Toys-0-6-Months6.jpeg Motherhood - Best Baby Toys 0-6 Months - Fisher-Price Butterfly Shape Sorter So these are the other little plastic toys that my babe was obsessed with. I don't know, it's something about banging plastic pieces together or on something that gives so much satisfaction. I'm sure it's the cause and effect that it produces and is part of learning for babies. I am all for it! And when she's old enough to understand the concept, she can sort the shapes into the matching holes to further her cognitive learning. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/97c42c43-f1f6-44d2-af7e-3138c5f52bad/Best-Baby-Toys-0-6-Months.jpeg Motherhood - Best Baby Toys 0-6 Months - SmartNoggin This little "noggin" is a great rattle to start with. It rattles, it lights up, it has different textures to grab and it has a little shiny mirror too. It promotes healthy brain development as your baby's first learning tool. It supports cognitive skills such as hand eye coordination. Just don't wash it too much because the water will get into the battery compartment and will eventually prevent the light to work properly. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/adcde231-6eef-4ae7-a4fd-582e2dc8cfc4/Best-Baby-Toys-0-6-Months.jpg Motherhood - Best Baby Toys 0-6 Months - This Fisher Price Deluxe Kick n Play Piano Gym This was the very first activity center/toy we started out with at about 3 months of age. I love how you can use it for different stages as they grow. For tummy time; on their backs to try and grab the toys; use their legs to kick the piano; for sitting and pressing the piano buttons. They have it in different colors too. I love this activity center too, because she would be entertained for such a long time. I would be able to make a coffee and clean up the kitchen or living room while she squealed and kicked away on it!! Its about $40, but well worth it. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/d7f9552b-bfe2-4ef4-ab21-e644cd304196/Best-Baby-Toys-0-6-Months.png Motherhood - Best Baby Toys 0-6 Months - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/292a3ea4-c71e-44f0-8915-82246bd1a98c/Best-Baby-Toys-0-6-Months5.jpeg Motherhood - Best Baby Toys 0-6 Months - The First Years Stack Up Cup Toys Oh my gawd, can we talk about the obsession my kid had and still has with these little stackable cups. There was something about banging them together or on objects and chewing on them, is what gave her so much joy and excitement. And for the $4 price you can't beat that. They can be used beyond the 6 months when they start to actually stack them. They are also great bath toys with little holes on the bottom so they can watch the water drain out of them. They are really worth the "investment" :) https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/adad7f73-45e1-47ca-88b2-01fc76d76c6b/Best-Baby-Toys-0-6-Months7.jpeg Motherhood - Best Baby Toys 0-6 Months - VTech Busy Learners Activity Cube This cube is great because each side has some kind of eye catching activity for your baby. It lights up, plays music that's interactive, and has spin things as well. Isabella loves to sit and play or be on her tummy and play with it. As soon as she started to pull herself up she would start to climb it and use it as a crutch to stand up. That is one thing that I don't like about it is that it can be unstable and cause her to fall, which has happened multiple times. Although, I still love it and don't regret getting it. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/3e7400af-46da-4cc8-8a75-07dc92f9a05b/Best-Baby-Toys-0-6-Months4.jpeg Motherhood - Best Baby Toys 0-6 Months - Lamaze Play and Grow Freddie the Firefly Butterfly I've had so many of theses types of toys that were gifted to me, but for some reason Isabella gravitated towards this one. It's crinkly, squeaky, and has things to gnaw and put her teeth on. It's bright in color and can be easily attached to anything. https://www.katboley.com/motherhood/a-day-in-my-life-with-a-1-year-old monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/6859d0ed-d482-42cc-b705-4e4b20ee2e4e/IMG_6769.jpeg Motherhood - A Day in My Life With a 1 Year Old - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/8236ff95-99eb-4e8e-a835-707cf26ca8eb/IMG_1177-1-scaled.jpg Motherhood - A Day in My Life With a 1 Year Old - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/7861e594-f327-411e-ab63-af01406bf37d/DISHWASHER-scaled.jpeg Motherhood - A Day in My Life With a 1 Year Old - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65e4c9f91cdc651ab18667cb/1709869846225-VE0R3ICU08TP9VRA9LUT/sinkplay-scaled.jpeg Motherhood - 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