Spinach is a rich source of minerals, vitamins, pigments, and phytonutrients. I am a strong believer that Everyone should incorporate it into their meals daily. 
Spinach is seen to help with Healthy blood pressure, anti-cancerous benefits, and skin protection to name a few. 
Spinach offers a wide range of benefits to most of our physiological processes, whether consumed in raw or cooked form. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢  NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH 
www.bodiesbykaly.com 
@bodiesbykaly @bodiesbykaly

Spinach is a rich source of minerals, vitamins, pigments, and phytonutrients. I am a strong believer that Everyone should incorporate it into their meals daily. Spinach is seen to help with Healthy blood pressure, anti-cancerous benefits, and skin protection to name a few. Spinach offers a wide range of benefits to most of our physiological processes, whether consumed in raw or cooked form. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢 NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH www.bodiesbykaly.com @bodiesbykaly @bodiesbykaly

GINGER BEEF / MUSHROOM / BROCCOLI / WHOLE WHEAT PASTA STIR FRY👍🏻👍🏻 Healthy clean options are very easy to make to help you keep on track, add some variety into your daily meals which will help you reach your goals. 
Lots of variety is the key to our programs! Endless options for dishes to keep our clients happy and enjoying their meal plans! Just because you are dieting, doesn’t mean it has to be boring food. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢  NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH 
www.bodiesbykaly.com 
@bodiesbykaly @bodiesbykaly

GINGER BEEF / MUSHROOM / BROCCOLI / WHOLE WHEAT PASTA STIR FRY👍🏻👍🏻 Healthy clean options are very easy to make to help you keep on track, add some variety into your daily meals which will help you reach your goals. Lots of variety is the key to our programs! Endless options for dishes to keep our clients happy and enjoying their meal plans! Just because you are dieting, doesn’t mean it has to be boring food. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢 NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH www.bodiesbykaly.com @bodiesbykaly @bodiesbykaly

Refeed meals. We tend to use the word refeed rather than cheat as it comes with negative connotations. A refeed meal is crucial as it recharges the mind and also the body. This will kick start your metabolism for the week and also let you enjoy the cravings you may have had. 
Depending on a clients goals, we have had once a week cheats when dieting but also a couple a week when a client was trying to put on lean mass. Whatever the situation may be, an influx of calories and carbohydrates can be beneficial in any diet. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢  NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH 
www.bodiesbykaly.com 
@bodiesbykaly @bodiesbykaly

Refeed meals. We tend to use the word refeed rather than cheat as it comes with negative connotations. A refeed meal is crucial as it recharges the mind and also the body. This will kick start your metabolism for the week and also let you enjoy the cravings you may have had. Depending on a clients goals, we have had once a week cheats when dieting but also a couple a week when a client was trying to put on lean mass. Whatever the situation may be, an influx of calories and carbohydrates can be beneficial in any diet. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢 NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH www.bodiesbykaly.com @bodiesbykaly @bodiesbykaly

Time for a bit of a body recomp calls for some keto foods.  KETO – CHOC & PB COOKIES  INGREDIENTS: 
1 cup PB
1 cup chocolate protein powder 
1 whole egg 
1/4 cup stevia  Stir together in a bowl, throw in the oven at 350 degrees for 10 minutes. Cool and enjoy. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢  NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH 
www.bodiesbykaly.com 
@bodiesbykaly @bodiesbykaly

Time for a bit of a body recomp calls for some keto foods. KETO – CHOC & PB COOKIES INGREDIENTS: 1 cup PB 1 cup chocolate protein powder 1 whole egg 1/4 cup stevia Stir together in a bowl, throw in the oven at 350 degrees for 10 minutes. Cool and enjoy. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢 NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH www.bodiesbykaly.com @bodiesbykaly @bodiesbykaly

HEALTHY BODY COMPOSITION?! The human body runs optimally around 10% body fat. I get many of my clients to diet down to around this mark Before we decide to add lean mass. Even when an individual is trying to put on size we ensure they are lean and keep Body fat levels down. Why? If someone puts on size and weight fast, they are ultimately adding high body fat levels and some lean mass. Many get confused and assume with size and weight it is all lean mass, when in turn they are just getting, fat. Many professionals who are genetically gifted puT on 5-10lbs a year of quality lean mass….Be conscious of your body composition all year, keep some cardio in also for a healthy heart and to keep hormones in check. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢  NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH 
www.bodiesbykaly.com 
@bodiesbykaly @bodiesbykaly

HEALTHY BODY COMPOSITION?! The human body runs optimally around 10% body fat. I get many of my clients to diet down to around this mark Before we decide to add lean mass. Even when an individual is trying to put on size we ensure they are lean and keep Body fat levels down. Why? If someone puts on size and weight fast, they are ultimately adding high body fat levels and some lean mass. Many get confused and assume with size and weight it is all lean mass, when in turn they are just getting, fat. Many professionals who are genetically gifted puT on 5-10lbs a year of quality lean mass….Be conscious of your body composition all year, keep some cardio in also for a healthy heart and to keep hormones in check. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢 NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH www.bodiesbykaly.com @bodiesbykaly @bodiesbykaly

Back when the main goal was size and strength. 20lbs lighter now with overall fitness being the goal. 
We have designed programs for elite athletes to mothers with new borns working out at home. The common goal is to design a program that fits the lifestyle of the individual with variety being the key. 
Taking and utilizing important concepts from exercise science to advanced nutrition, we help to achieve these goals in a quick time frame. Education and experience are important to manage weekly alterations needed to see progression. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢  NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH 
www.bodiesbykaly.com 
@bodiesbykaly @bodiesbykaly

Back when the main goal was size and strength. 20lbs lighter now with overall fitness being the goal. We have designed programs for elite athletes to mothers with new borns working out at home. The common goal is to design a program that fits the lifestyle of the individual with variety being the key. Taking and utilizing important concepts from exercise science to advanced nutrition, we help to achieve these goals in a quick time frame. Education and experience are important to manage weekly alterations needed to see progression. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢 NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH www.bodiesbykaly.com @bodiesbykaly @bodiesbykaly

Variety ➡️ Throwing in different workouts or exercises is crucial to keep enjoying yourself in the gym. Sled push & pulls have been a big part of personal workouts lately. 
At @bodiesbykaly we keep your meals just as interesting as the workouts. Lots of variety to keep things exciting and most of all our clients stick to the plan. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢  NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH 
www.bodiesbykaly.com 
@bodiesbykaly @bodiesbykaly

Variety ➡️ Throwing in different workouts or exercises is crucial to keep enjoying yourself in the gym. Sled push & pulls have been a big part of personal workouts lately. At @bodiesbykaly we keep your meals just as interesting as the workouts. Lots of variety to keep things exciting and most of all our clients stick to the plan. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢 NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH www.bodiesbykaly.com @bodiesbykaly @bodiesbykaly