Get pumped for a fun, healthy, and abundant 2023

Happy New Year! 

Every year, I say I will keep the holidays under control with my food and drinks. Once again, I overdid it and am ready to buckle down. I am a person about moderation, so while I don’t go super nuts when I am not doing my best with nutrition, I also don’t go super nuts when I turn around and focus on eating better and cutting back on the alcohol and going out.

That said, I would love for you to join me in trying your best to avoid sugar and gluten in January, just like we do in the TK Challenges!

Get moving

Sign up for the TK Flex membership trial. It’s 14 days for just $14! You get five weekly workouts straight to your inbox. You can even post in the TK Flex Forum for accountability. Every little bit of movement and support matters!

Committing to 5 workouts a week, in addition to the focus on healthy eating, will have you feeling great in just a couple of weeks, if not less!

Plan your meals

“Don’t overthink it. Planning helps tremendously. Simply having fruit and healthy options in the house and ready to go is key.” ~ Trainer Kristen


Try to start your day with breakfast. If you can whip up some eggs with a side of avocado, great! I often have a piece of fruit, oatmeal, or Greek yogurt with bran and blueberries on top.


Keep lunch simple with salads, soups, corn tortilla chicken tacos, maybe white bean chili, a veggie bowl, and hummus.


I love to keep it simple for dinner with one protein and two veggies. I plan to make salmon, sweet potato, and broccoli one night this week. Chicken, zucchini, and red potatoes one night. And a nice quinoa bowl with ground beef, asparagus, and sweet potato hash. I got an air fryer last year, and making meals like these is super easy!

Keep it Simple!


Find an accountability buddy.

Refer a friend to the TK Flex trial. 14 days for $14! Talking to somebody about your workouts and watching your eating is much better than going it alone! Remember, every day has options, so you can always choose what’s best for you and your body.

Participate in the TK Flex Forum.

Commenting in the Members Forum is a great way to stay accountable to your goals! Let’s keep building the TK community!

Free Printable Chart for January!

Get started now!

Here’s a free January Health Chart and Checklist to download and print!