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Kate Horning
Kate Horning

Kate Horning

Healthy Living Chef. Author. Entrepreneur.

  • Meet Kate
    • Contact
  • Work With Me
  • Weight Loss
    • TRIM Elite 1:1 Program
    • TRIM 8 Week Online Bootcamp
    • TRIM the Waistline {free} Challenge
  • Meal Planning
    • Free Carb Cycling Meal Plan
    • A Healthy Passion
    • How to Meal Plan with AHP
  • Media
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  • Blog
    • Recipes
  • Books

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Recent Posts

  • Meal Planning Simplified
  • Bone Broth 101
  • Cabbage and Rice Bowl AHP 623
  • Prep These 4 Recipes
  • Cook Once Eat All Week!

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What if you focused on what you can have instead o What if you focused on what you can have instead of what you can't? ⁠
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When I first start working with new clients 1:1 or when onboarding our new @trim_bootcamp ladies we spend a lot of our time educating on the fact that they're not on a diet. ⁠
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We're not eliminating food groups, labeling foods as good and bad or telling them they can't have something they love.⁠
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Instead, we empower them to make healthier choices, to swap processed foods for whole food nutrition, to pre plan and prep so they can skip the carryout, to buy the best chocolate they can find and plan to enjoy it mindfully and embrace cooking from scratch.⁠
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All of those behaviors feel good instead of feeling bad or deprived which is a major mindset shift and indicator of long-term success. ⁠
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So if you're trying to eat healthier, my advice to you is to focus on filling your life with delicious healthy foods and plan out your week in a way that feels good and supports that goal vs starting Monday with no carbs or eating clean or on a diet.⁠
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See how that shift feels. 

Need support? Our next round of TRIM starts Monday and I have a few spots available to work 1:1 together.
Do you find you're struggling to find the motivati Do you find you're struggling to find the motivation to work out or eat healthy food?⁠
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Are you beating yourself up because you feel like you should have willpower but you can’t seem to find it?⁠
Here’s a little secret… you don’t need to rely on willpower to lose weight.⁠
⁠
You don’t have to be a motivated person either.⁠
I have a lot of days when I am not motivated.⁠
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What you need instead is a WHY and rules for yourself.⁠
A WHY is the foundation of all of your choices and by reflecting on your WHY you’re reminded of who you want to be and what’s important and will make choices to fit that.⁠
⁠
Deciding what the healthiest version of you looks like and then creating rules helps you surpass motivation and willpower and do the actions to get the results.⁠
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A few rules that I set for myself:⁠
Greens with my meal 2x ⁠
20 oz water before coffee⁠
Workout 4 days a week (whatever that might look like) ⁠
Movement daily ⁠
Plan at least 5 meals for the week with flexibility on the weekends ⁠
Morning gratitude ⁠
1 Gallon of water each day ⁠
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These are all things that have become habits in my life no motivation or willpower required. I just do them and they get me to where I want to be and support my WHY.⁠
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If you need help finding your why and actually reaching your weight loss goals shoot me a message and we can chat.⁠ I have a couple of 1:1 spots available + our next round of @trim_bootcamp online group program kicks off Monday!!
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You got this!
3 Tips for reaching your goals even if you’re bu 3 Tips for reaching your goals even if you’re busy⁠
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Form habits - when you form habits you will get 80% of the results with 20% effort I’ve shared them before but I focus on my 5 habits for weight loss: carb cycling, intermittent fasting, eating real food and cooking from scratch, movement and water) But when you create habits you do them without even thinking about it. ⁠
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Follow the 5-second rule. If you haven’t read the book by Mel Robbins it’s definitely worth picking up. Essentially Procrastination is not a reflection of your attitude, work ethic, or competence. Procrastination is actually a behavior meant to help us cope with stress. Whatever we are putting off is linked to something that is stressing us. Naturally, if you're stressed, you want to escape the stressor. So we do what makes sense, we try to avoid the stress and instead seek near-term satisfaction, or at least a distraction and refuge from the stress. It momentarily makes you feel good to avoid the stress. "What we are avoiding isn't the task but rather the stress that we are associating with the task." So she explains in her book that the key to busting through this is to count backward from 5 and once you get to 1 just do it - no thinking required. Most of the reasons we don’t do something is that we overthink it and talk ourselves out of it. If we just do it things become a lot easier! ⁠
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Focus on small wins. If you try to do it all at once and overhaul your entire life you’ll most likely fail or fall off the “wagon’ at some point so instead of setting yourself up for failure set yourself up for success by making small changes each day and celebrating the tiny wins. Rolled out of bed applied the 5-second rule and then rocked that workout you go, girl - pat yourself on the back. Recognize that it’s a journey here and small consistent steps are 100% more impactful than scattered all-or-nothing efforts. ⁠
Why water can help with weight loss + how to drink Why water can help with weight loss + how to drink more of it. ⁠
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Water is so important for our metabolism, detoxification, and energy levels. When we're dehydrated all three decrease. ⁠
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Without water, the body cannot properly metabolize stored fat or carbohydrates so water is essential for metabolism. ⁠
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It can also be easy to mistake dehydration for hunger so by staying hydrated you're more likely to eat more mindfully. ⁠
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If you're wanting to increase your water intake here are 5 tips to drink more.⁠
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1 - Drink room temp water, it's easier to chug and actually is more hydrating than cold water.⁠
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2 - Get yourself a jug that holds your entire day's worth, it's so much easier to drink more when you're competing with yourself. Also, you're not wasting time trying to track or remember how much you've had. ⁠
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3 - Always keep water in front of you. Whenever I go anywhere I have my jug that way I am always drinking it. If you find yourself getting busy at work throughout the day and forgetting to drink set a timer to remind you and chug. ⁠
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4 - Start your day off with water before coffee. It gets a cup or two in early and also creates momentum going into your day. ⁠
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5 - Create the habit. Once you start drinking more water your body will crave more water so it becomes easier. If you're thinking to yourself "I could never drink a gallon a day" just start drinking more and see what happens!
Need a quick + easy weeknight meal? ⁠ ⁠ I've b Need a quick + easy weeknight meal? ⁠
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I've been loving @a_healthypassion Lemon Garlic Linguine with Arugula AHP1093 lately. Here's the recipe. Save it for later!⁠
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INGREDIENTS⁠
1 - 6 oz(s) Linguine⁠
1 - 2 cup(s) Baby Arugula⁠
3 - Clove(s) Fresh Garlic⁠
1 - .25 cup(s) Parmigiano Reggiano⁠
1 - .25oz Package(s) Fresh Basil⁠
1 - Medium Lemon⁠
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PANTRY ITEMS⁠
Celtic Salt⁠
Red Pepper Flakes⁠
Olive Oil⁠
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DIRECTIONS⁠
This dish can easily be prepared in advance and reheated in the oven.⁠
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Bring a pot of water to a boil. Season with salt and cook the pasta 1-2 minutes less than the package suggests, until al dente.⁠
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In the meantime, thinly slice 3 garlic cloves and add to a skillet over medium heat with 2 tbsp olive oil and a pinch of red pepper flakes. Infuse the garlic into the oil keeping an eye on the garlic. You want it light brown. Remove from the heat once you reach that color. Keep an eye on the garlic even after it's removed from the heat and stir occasionally to keep it from burning.⁠
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Grate 1/4 c parmigiano reggiano cheese and thinly slice the basil. In a small bowl zest and juice the lemon.⁠
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Once the pasta is al dente reserve 1/4 c pasta water. Return the pan with the garlic oil to the heat and add the pasta, pasta water, lemon juice/zest, parmesan cheese and a pinch of celtic salt and red pepper flakes. Cook to reduce 1-2 minutes until the sauce thickens.⁠
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Stir in the arugula and remove from the heat. Toss to wilt. Add the thinly sliced basil.⁠
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Taste, adjust seasonings and serve!⁠
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Are stuck in that all-or-nothing mindset when it c Are stuck in that all-or-nothing mindset when it comes to your health?⁠
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I get it, I've been there too. And then I read this quote that completely changed the way I viewed how I was approaching my health journey. ⁠
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"Today is victory over yourself of yesterday; tomorrow is your victory over lesser men."⁠
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Miyamoto Musashi⁠
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As someone who jumped from extreme diet to extreme diet, I realized I was always trying to go from "bad" to "perfect" and expecting to be able to stick with it.⁠
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It never worked. ⁠
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So I stopped and started instead, focusing on adding in better habits, daily reflection on how I could improve a little bit each day. ⁠
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And guess what happened?⁠
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I slowly started to build a real, sustainable and enjoyable healthy lifestyle that stuck.⁠
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I enjoyed the process.⁠
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And I felt great.⁠
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I know it can seem a little less exciting to take small, consistent steps that add up over time but I promise you after over a decade of helping women, who just like me had an all-or-nothing mindset, reach their goals I can tell you consistency over perfection wins every single time. ⁠
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I created @a_healthypassion as a meal planning too I created @a_healthypassion as a meal planning tool to give you simple + healthy recipes without a ton of {expensive} ingredients. And these 3-Ingredient Banana Pancakes AHP729 are the perfect example of how healthy doesn't have to be hard. You just need a plan + real food ingredients. ⁠
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Be sure to save this one so you can give it a try and let me know what you think!⁠
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INGREDIENTS⁠
2 - Medium Banana(s)⁠
1 - 1 tbsp(s) Chia Seeds⁠
2 - Egg(s)⁠
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PANTRY ITEMS⁠
Kerrygold Butter⁠
Celtic Salt⁠
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DIRECTIONS⁠
These pancakes can easily be prepared in advance and reheated in the oven!⁠
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Peel and mash the bananas in a large bowl. Whisk in the eggs.⁠
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Stir in the chia seeds and let sit for 4-5 minutes. Add a pinch of celtic salt and an optional splash of vanilla extract.⁠
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Preheat a skillet over medium heat. Add butter.⁠
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Drop about 2 tablespoons of batter into the pan. It should sizzle immediately — if not, turn up the heat slightly. Repeat with dropping more batter into the pan, leaving at least an inch or two between pancakes. Cook for 2-3 minutes per side until set and golden.⁠
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Top with maple syrup and optional fruit! Serve.⁠
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Go do something today that brings you JOY.⁠ ⁠ Go do something today that brings you JOY.⁠
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It doesn't have to be a big deal or take a ton of time but I can promise you, the more fun you infuse into your life the more weight you will lose and the more likely you'll keep it off. ⁠
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When you focus on the negative (overdoing it, missing a workout, not seeing progress as quickly as you hope, watching a friend be more successful) it's easy to get caught in lack and stay stuck. ⁠
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These behaviors also lead to more overdoing it, spiked cortisol, and can cause you to spiral and end up further away from your goals. ⁠
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But when you shift to celebrating what you did well (hopping right back on track, scheduling your workouts the rest of the week, focusing on non-scale victories, cheering on the friend) momentum builds. ⁠
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The small steps add up. Progress happens. ⁠
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Building a long-term healthy lifestyle is about a series of steps and consistency over time not about being all-in and perfect so take a step back, enjoy the process, show up every day as the best version of you and infuse joy and the things that you love into your life. ⁠
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And then see what happens. ⁠
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I'd love to know what are a few things that bring you joy?⁠
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Make a list and try to infuse one thing into each day!
3 Reasons to Join us for @trim_bootcamp ⁠ ⁠ 1 3 Reasons to Join us for @trim_bootcamp ⁠
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1 - We give you an EXACT formula for fat loss. No more spending hours researching the next best diet, feeling overwhelmed on where to start or trying plan after plan only to quit.⁠
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With TRIM you get an exact plan with all the details and tools you need to burn stubborn fat and keep it off for life. ⁠
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We teach you the best way to workout, the most intentional way to eat, the mindset you need to be successful and all the why's behind it so you can truly learn how to make our plan part of your life. ⁠
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2 - Accountability is key for success. We all get busy so it's likely when you start something new you are temporarily motivated for the first week or two and then life happens. With TRIM we have daily accountability so when life happens we give you strategies to stay on track vs just giving up. ⁠
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3 - You don't have to give up the foods you love. So many plans out there tell you dont eat x or you have to eat y. Again, totally not realistic. With TRIM we teach you how to fit the foods you love into your life and support them in a way that still allows you to see the results you're looking for. ⁠
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There are no good and bad foods but instead we share a new approach to eating.⁠
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SO what are you waiting for? Join us for the 4/25 round of TRIM!⁠
I talk with so many women that tell me "when I los I talk with so many women that tell me "when I lose the when I lose the weight then I will be happy/confident/social etc."⁠
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But here's the deal, when you wait for an external situation to happen before you can feel a certain way you will spend all your time waiting because you will more than likely never feel that way even if or when you achieve that goal. ⁠
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Most weight loss plans teach you to restrict food, eliminate food groups and not mess up which will only set you up to fail. ⁠
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Leading to more unhappiness and frustration. ⁠
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Sure you may lose weight but doing it in that environment certainly won't make you happy. ⁠
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It's not the weight loss that makes you happy who you become on that journey is what does.⁠
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So what if instead of waiting to be happy you just decided to be happy now and make choices to support that happiness. ⁠
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Like moving your body, drinking more water, cooking from scratch, eating more whole foods, prioritizing stress management and sleep? ⁠
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The journey is where you learn. Where you grow. ⁠
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In a lot of ways, achieving your goal is the by-product of your journey. ⁠
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Yes, you lose weight, but what's more important is walking away with new healthy habits that will last a lifetime and the knowledge that you have what it takes to succeed and enjoying the process instead of rushing to a finish line only to slip back to old habits once it's over. ⁠
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If you need guidance I have a couple of spots open to work 1:1 with me and our group program @trim_bootcamp has a new round starting 4/25! Message me with questions :)
Staying on track with your healthy lifestyle can b Staying on track with your healthy lifestyle can be challenging, especially if you are balancing a million things like most of us ladies are!⁠
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The key to staying on track is to PLAN. No matter how great our intentions can be when life gets crazy so often our health ends up on the backburner.⁠
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We’ve all heard the phrase “fail to plan… plan to fail” well it’s true. If we don’t put at least a little thought each week towards our health to make sure we have a plan it can be super hard to stay on track.⁠
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Like you, I don’t have a ton of time to sit and make some elaborate meal plan or fit in a thousand workouts but I typically devote about 1-1.5 hours each week. ⁠
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And while this sounds like a lot I want you to think about how much time you spend scrolling social media daily – yep, thought so!⁠
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Ok, so here’s what 3 things do I do in that time.⁠
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1 – I Make my Meal Plan.⁠
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I use @a_healthypassion to do this.⁠
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Then I make a shopping list and either send it to Instacart for delivery or plan when you can run to the store. (I typically plan on Friday and shop on Saturday after a workout).⁠
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2 – I Think about What Ingredients can be Prepped in Advance to Speed up my Weeknights.⁠
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For example, if sweet potatoes or spaghetti squash are on my menu I pre-roast them to speed up the meal. ⁠
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If brussels sprouts or kale are on my menu I pre-slice to speed up the meal – get the idea? ⁠
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Also, I prep ahead one or two lunches for my week so I can grab and go. ⁠
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A lot of my lunches come from leftovers but if I know I don’t have enough leftovers I will make something! ⁠
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3 – I Schedule my Workouts.⁠
I look at my calendar each week and schedule in my 5 workouts. ⁠
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They become a date with myself, non-negotiable. This takes about 5 minutes and I do this on Sunday as well.⁠
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So there ya have it! My plan and how I stay on track with my healthy lifestyle no matter how crazy life gets.⁠
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xo⁠
Kate⁠
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Ps. if you’re overwhelmed and need a little help putting together a strategy that works with your life, let's chat.⁠
@a_healthypassion20-Minute Sesame Chicken and Broc @a_healthypassion20-Minute Sesame Chicken and Broccoli AHP672 is the perfect meal for a busy weeknight, family friendly and something so many of my 1:1 clients add to their meal plans on a weekly basis. ⁠
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INGREDIENTS⁠
1 - .5 cup(s) Sushi Rice⁠
1 - Package(s) of 2 Boneless, Skinless Chicken Thighs⁠
2 - Small Stalk(s) Broccoli⁠
1 - Bunch(s) Green Onions⁠
1 - 1" Ginger Root⁠
2 - Clove(s) Fresh Garlic⁠
1 - 2 tbsp(s) Sesame Seeds⁠
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PANTRY ITEMS⁠
Sesame Oil⁠
Celtic Salt⁠
Red Pepper Flakes⁠
Honey⁠
Rice Vinegar⁠
Soy Sauce⁠
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DIRECTIONS⁠
This recipe is great reheated and makes for an awesome prep ahead lunch or works great as leftovers!⁠
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Rinse 1/2 cup of rice and place in a rice cooker with 1 cup of water, flip the switch to cook and set aside. Alternatively, bring a pot of water with 1 1/4 cups of water to a boil, add the rinsed 1/2 cup of rice, reduce heat and cook for 20 minutes or until the water is absorbed. ⁠
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Toast 2 tbsp of sesame seeds over medium-low heat in a dry skillet for 2-3 minutes until fragrant, transfer to a bowl and set aside. ⁠
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Dice the chicken into bite-sized pieces, preheat a skillet over medium heat with a drizzle of sesame oil. Season the chicken with Celtic salt and cook for 3 minutes per side. Transfer to a bowl and set aside.⁠
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In the meantime dice the broccoli, peel and slice the ginger into thin slices, thinly slice the garlic and thinly slice the white parts of the green onions (reserving the greens for garnish). Add all of them into the skillet and add another drizzle of sesame oil and season with Celtic salt and red pepper flakes. Cook 4-5 minutes stirring frequently.⁠
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Whisk together 1 1/2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, and 2 tbsp water.⁠
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Add the chicken and the sauce into the skillet and cook for 3-4 minutes to reduce. Thinly slice the green onions. Divide the rice between two bowls, top with the chicken mixture, sprinkle with sesame seeds and garnish with green onions, serve!⁠
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Be sure to save this one so you can give it a try and let me know what you think!⁠
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Need the perfect snack or breakfast on the go? I’m obsessed with @a_healthypassion chocolate peanut butter protein balls. They’re easy to make, great to toss in your purse, and perfect to pop on the go. 

I’ve also been on the search for a new protein powder and @kos is my current fav for reg macro days. It had great flavor and mixes up well + the ingredients are all fantastic. 

If you want to give the protein balls a try here’s how I make them! 

Ingredients 

1  scoop(s) KOS Chocolate PB Protein Powder
1  1/4 cup(s) Peanut Butter
1 .5 cup(s) Old Fashioned Oats
2  tbsp(s) Mini Chocolate Chips
2 Tbsp Honey

This dish can easily be prepared in advance and stored all week in the fridge.

Directions 

Add the peanut butter and 2 tbsp honey to a microwave-safe bowl.
Microwave for 20 seconds to soften. Stir and microwave longer if needed.
Stir in the protein powder, oats and chocolate chips. Stir to combine.
Roll into balls making them any size you like. I tend to squeeze the dough until it becomes stickier making it easier to roll.

Refrigerate for 30 minutes to set or up to 5 days! This recipe serves two.
Enjoy!
If you can't seem to break the binge-eating cycle If you can't seem to break the binge-eating cycle listen up.⁠
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You're not alone.⁠
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I've been there and so have so many of our clients.⁠
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But here's the thing. It's not about having more willpower, swearing off sweets, ⁠exercising more or restricting yourself to balance it out. ⁠
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You will never break the cycle unless you identify the root cause. ⁠
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What's actually causing the binge?⁠
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Is it too much cardio?⁠
Not enough calories throughout the day?⁠
A stressful day at work?⁠
Yelling at the kids? ⁠
Not being satisfied with what you're eating?⁠
Too much artificial sugar and processed foods in your diet?⁠
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Once you identify the cause then you can come up with a step-by-step plan to help first minimize the binges and then slowly start to create habits to help prevent them in the future. ⁠
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So stop beating yourself up and instead focus on reflecting and creating a plan to help shift the habit. ⁠
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See what happens. ⁠
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I have breakfast for the next 3 days and didn’t I have breakfast for the next 3 days and didn’t spend all afternoon meal prepping on Sunday. ⁠
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Stop making healthy more complicated than it needs to be.⁠
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I don’t cook daily and I don’t meal prep. ⁠
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Instead, I just do a little pre-planning with my meal planning app @a_healthypassion so I always have something quick and healthy on hand. ⁠
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Cook once eat 2-3 times is my strategy and it’s a heck of a lot easier than anything I’ve tried before. ⁠
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Cabbage and Rice Bowl AHP 623⁠
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Ingredients:⁠
Cabbage⁠
4 Eggs⁠
1 cup Sushi Rice⁠
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Pantry:⁠
Olive Oil⁠
Celtic Salt⁠
Red Pepper Flakes⁠
Black Pepper⁠
Kerrygold Butter⁠
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Tools:⁠
Skillet⁠
Rice Cooker or Pot⁠
Knife ⁠
Cutting Board⁠
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Directions:⁠
1. Rinse 1 cup of rice and place in a rice cooker with 1 1/2 cups of water, flip the switch to cook and set aside. Alternatively, bring a pot of water with 1 3/4 cups of water to a boil, add the rinsed 1 cup of rice, reduce heat and cook for 20 minutes or until the water is absorbed. ⁠
2. Halve and thinly slice the cabbage. Add it to a skillet over medium heat with a drizzle of olive oil and pinch of Celtic Salt, red pepper flakes and black pepper. Cook for 15 minutes, adding more oil as needed until the cabbage is tender and delicious. Add 1 tbsp of Kerrygold butter and taste. Adjust seasonings. ⁠
3. Remove the cabbage from the pan and add another drizzle of olive oil. Crack each egg and cook for a minute on one side before flipping to the other. Cook to desired doneness.⁠
4. Plate up the rice, top with cabbage, top with an egg and optional hot sauce. Serve!⁠
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Estimated time: 25 min⁠
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Prep Ahead: The cabbage and rice can be prepared in advance and reheated. The eggs are best fried and served immediately. ⁠
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Be sure to save this one so you can give it a try and let me know what you think!⁠
⁠
Do you find you're struggling to find the motivati Do you find you're struggling to find the motivation to work out or eat healthy food?⁠
⁠
Are you beating yourself up because you feel like you should have willpower but you can’t seem to find it?⁠
⁠
Here’s a little secret… you don’t need to rely on willpower to lose weight.⁠
⁠
You don’t have to be a motivated person either.⁠
⁠
I have a lot of days where I am not motivated.⁠
⁠
What you need instead is a WHY and rules for yourself.⁠
⁠
A WHY is the foundation of all of your choices and by reflecting on your WHY you’re reminded of who you want to be and what’s important and will make choices to fit that.⁠
⁠
Rules help you surpass motivation and willpower and do the actions to get the results.⁠
⁠
A few rules that I set for myself:⁠
Greens with every meal⁠
20 oz water before coffee⁠
Workout 5 days a week⁠
Plan at least 5 meals for the week⁠
⁠
 ⁠
These are all things that have become habits in my life no motivation or willpower required. I just do them and they get me to where I want to be and support my WHY.⁠
⁠
If help finding your why and actually reaching your weight loss goals shoot me a message and we can chat.⁠
⁠
You got this!⁠
⁠
XO⁠
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