http://www.bythebellfitness.com/

Kristen Clahane Fitness & Nutrition Coach, Annapolis, MD (2026)

01/12/2026

Jumping right back into a busy post-holiday schedule with school, work, sports, and quite a to-do list.

The hardest challenge for me is having dinners ready to go when my crew gets home needing dinner asap.

One of my favorite strategies is “Bowl Dinners” or “Power Bowls”. I’ll cook a protein(s) and carb(s) ahead of time and we will all create our own bowl based on our needs and taste.

Ex: Burger Bowls

Ground Beef, browned, rinsed and seasoned with salt and pepper.

Baked Fries or Roasted Potatoes.

Greens - a garnish or more of a salad depending on taste and needs.

Chopped onion, pickles, cheese, and condiments allow everyone to make what they like.

We also do taco bowls, chipotle bowls, Mediterranean bowls, scrambled egg bowls, and buffalo chicken bowls.

What do you struggle with the most nutrition-wise? How can I help?

12/08/2025

Is it harder to find time for your workouts?

Less time to plan and cook healthy meals?

More sweet treats?

Later nights with less sleep?

Upswing in boozy events?

Stress?

Drop your biggest challenge below and I’ll try to help you find a solution or strategy.

11/25/2025

Balance.

When it comes to fitness and nutrition over the holidays, it’s all about balance.

Enjoying the magic of the season, enjoying time with friends and family, attending parties and enjoying an extra treat or beverage.

Let’s use Thanksgiving as an example.

It’s just one day.
It’s just one meal (sort of?)
It’s actually not going to derail your hard work.
So you really could just enjoy yourself.

But if you want to take it a step in a healthier direction while still finding balance, here’s my suggestion:

Eat a healthy breakfast that focuses on lean protein.

Try to get some movement in early in the day - even if it’s just a walk. Or find a local bootcamp or charity event like ‘ Turkey Burn.

Depending on the timing of “the big meal”, you might want lunch - again focus on lean protein.

Thanksgiving itself is a high fat, high carb meal which is fine. It’s 1/365 days.

If you want to take a healthier route you could always start with a little taste of everything, then go back for more of what you like (if you’re still hungry). Or skip x and y if you don’t like them and load up on that stuffing and gravy. Don’t feel pressured to eat things you don’t actually love.

And save room for dessert. Obviously. But same thing here - if you don’t love it, don’t eat it. If you’re feeling stuffed, don’t finish it.

And never ever allow anyone to make you feel guilty for eating or not eating something.

Then instead of sitting around the table discussing politics after dinner, why not suggest a family walk or game? Better for your physical AND mental health 😂

Friday morning it’s back to a normal breakfast and hopefully a nice lifting session before you start shopping 💪💪

What’s your biggest challenge over the holidays? Traveling away from your gym? So many food-based gatherings? Extra booze? Stress? Let me know, and I can help you strategize.

shoutout to and this 📸 throwback.

11/11/2025

One of my favorite Physical Therapists referred this amazing mama to me and she has progressed so quickly!!

I’m so proud of her consistency - we all know how hard it can be with little ones and minimal sleep.

She always shows up for herself, puts in the work…and she has gotten SO strong!!!

11/04/2025

…regarding your health and fitness goals.

If you’re not where you want to be or are not progressing in that direction, there are 5 simple things to ask yourself before trying a new fad, new drug, new class, new intense diet…

1. Is my sleep s**t and my stress through the roof?

2. How much alcohol am I drinking? Can I reduce it significantly?

3. Am I eating enough lean protein and produce? Real food sources?

4. Am I prioritizing true strength training? Lifting heavy weights, not simply getting sweating with burpees and combo moves and “never repeating the same workout”? Am I sticking with it or just bouncing all around trying new classes and new apps?

5. Am I getting up and moving throughout the day? Am I walking?

Your honest answers to those questions should reveal a lot. Until you have those 5 things in check (or at least 4/5), don’t expect the results you want. You have to consistently put in the work long-term.

10/28/2025

Super easy chili alternative. Perfect for sports nights or a Halloween dinner.

The sweet potato keeps it mild so it can feed the whole crew.

I like topping it with Greek yogurt and green onions. My kids throw in shredded cheddar cheese and crushed tortilla chips.

What are your favorite crockpot meals?

Drop it below and I’ll send you a copy of my “Nutrition Scoop” full of tips and easy recipes.

10/21/2025

So proud of this strong mama! She committed to herself, trusted my program, and has hit and surpassed her goals!

Clothes are fitting better, she’s down to her pre-pregnancy weight (post 3 kids), has a more defined look with added lean muscle, and she isn’t starving herself. And her strength is unbelievable!

Way to go!!!!! 👏👏👏

10/14/2025

Perfect little car snack when you need a boost of energy or need to soothe some hangry kids.

The use of egg whites reduces the amount of nut butter you need (making these a bit lighter than your traditional energy ball). And the protein and complex carbs help balance your blood sugar.

TJ’s has the perfect mini chocolate chips.

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1 1/2 c oats
1/2 c protein powder
1/3 c nut butter
3-4 TBL milk or egg whites*
1/2 tsp cinnamon
3-4 TBL chopped or mini choc chips

*pasteurized!!!!
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Combine dry, add wet, mix in chips. May need to add extra milk/e.w. or protein to get desired consistency.
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Drop rounded tablespoons onto nonstick silicon mat or wax paper. Chill 10 mins. Roll into balls. Chill another 10 mins. Store in fridge.
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10/07/2025

Toning or looking toned simply means having visible muscles. There are not specific exercises that “tone”.

09/30/2025

Nothing makes me prouder than when a client, especially a mom, puts her health first.

Life-changing, positive habits that you can stick with for life.

It’s not about starving yourself or short-term complicated, impossible-to-stick-with diets.

It’s about learning to properly fuel your body.

It’s not about hours of cardio and burpees.

It’s about doing the right, intentional exercises and getting more movement throughout the day.

That’s when the results come. And those are the results that last.

So proud of you, mama!!!! 👏💪🎉

Are you stuck in a rut? Are you unsure of what to eat and how to exercise to achieve what you want? Let me help!!

09/30/2025

Nothing makes me prouder than when a client, especially a mom, puts her health first.

Life-changing, positive habits that you can stick with for life.

It’s not about starving yourself or short-term complicated, impossible-to-stick-with diets.

It’s about learning to properly fuel your body.

It’s not about hours of cardio and burpees.

It’s about doing the right, intentional exercises and getting more movement throughout the day.

That’s when the results come. And those are the results that last.

So proud of you, mama!!!! 👏💪🎉

Are you stuck in a rut? Are you unsure of what to eat and how to exercise to achieve what you want? Let me help!!

Kristen Clahane Fitness & Nutrition Coach

01/12/2026

12/08/2025

11/25/2025

11/11/2025

11/04/2025

10/28/2025

10/21/2025

10/14/2025

10/07/2025

09/30/2025

09/30/2025

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