Kris Flies Nutrition, San Diego, CA (2025)

09/26/2023

I love these intelligent, strong, and beautiful souls with all my ♥️.

09/22/2022

The one habit I refuse to give up ☺️. How about you?

What’s your one thing?

Some habits are harder to change and can be the the wedge that gets between you and your goals.

The good news is that you don’t have to change everything to enjoy the benefits of a healthier lifestyle.

But … you do have to start somewhere 🙌🏻.

You can find my TOP 10 lifestyle tips that will have the biggest bang for your health buck by clicking on the link in my bio or going to the link below ⬇️

bit.ly/10bestways-loseweight

06/25/2022

❓MYTH OR FACT ❓

🤔 I should work “cheat days” into my healthy lifestyle.
🙈
🙉
🙊
🔥MYTH🔥

Cheat days are a hot topic in the health & wellness world!

While they might help some people reach their goals, for others they can get in the way.

The fact is, no one can (or probably should) stick with a highly regimented diet 24/7, 365 days a year.

✅ But for a lot of people, having an entire day every week when they gorge on “forbidden” foods (sweets, takeout foods, chips, etc.) can get in the way of their results.

Cheat days can also create an “either/or” mindset where you are either all-in or all-out when it comes to healthy eating habits. Plus, flooding your foods with minimal nutrition can leave you feeling tired and bloated.

👉 If that sounds like you, a moderate approach might work better – eating a “reward” meal once or twice a week or working some treats (like favorite meals or snacks) into your regular routine so you never feel like you need a cheat day.

Are you a fan of cheat days? Do they work for you? Let me know in the comments. ⬇️⬇️⬇️

06/23/2022

Healthy & Delicious 5-Ingredient Recipes? YES, PLEASE!

🤩 Check out my latest recipe book … which is jam-packed with simple ideas that are absolutely AMAZING and don’t take any special ingredients!

I created this ebook to help my clients with recipes that 1) taste great and 2) will keep them on track with their health goals …

But you can get your copy of Healthy & Delicious 5 Ingredient Recipes right now as my gift!

I personally know the challenge of answering that nightly question: “What’s for dinner?”

These recipes will help you with new ideas that are sure to end up in your weekly rotation.

Here are just a few of the recipes inside:

🧑‍🍳 Honey-Mustard Roast Chicken
👨‍🍳 Cheesy Garlic-Spinach Zucchini Noodles
🧑‍🍳 Peach Glazed Pork Chops
🧑‍🍳 Shrimp & Quinoa Salad
🧑‍🍳 Sweet Potato Stuffed Tacos

Make sure you get your copy today so you can get started!

CLICK HERE to access your FREE download: https://bit.ly/kfn-5-ingredient-meals

06/22/2022

💪🏻You have more power than you think.

06/21/2022

🔥 Health Alert! You can have your pudding and eat it too! 🤎🤎🤎

If you're a chocoholic like me, you're going to LOVE this recipe. The pudding is SO simple, 100% whole food ingredients and "Kris approved" 🙌🏻.

If you'd like more healthy & delicious recipes with 5 ingredients or less, be sure to download my FREE 5-Ingredient Recipe Guide available now.

🔗 Click Link to Download: https://bit.ly/kfn-5-ingredient-meals

06/16/2022

Do you have 10 minutes a few days a week?

Great! Because … I have some exciting news for you! It’s called High Intensity Interval Training or HIIT for short. If you’re not familiar with HIIT, I understand the name may feel intimidating at first, but let me assure you it’s how you get the most exercise bang in the shortest amount of time.

The days of long and boring workouts on the treadmill, Stairmaster or bike are out the window. WOO HOO!!! You can do a HIIT workout just about anywhere and it saves SO much time with much greater benefits. Here’s how:

🚀 Boosts your metabolism – your body keeps working long after you finish the workout
🔥 Burns away fat – you will be amazed
🙏🏻 Lowers your stress hormones which allows you to better handle stress
💪🏽 Boosts your growth hormone which helps you to build muscle

With a HIIT workout, you do short bursts (10 to 60 seconds) of “full-out” movement, followed by a recovery movement for twice as long as the burst movement. For example …

30 seconds jumping jacks
60 seconds low-impact jumping jacks
30 seconds sprinting on the bike
60 seconds easy pace on the bike

One of the best things about a HIIT workout is that it meets you at your fitness level at any age. Over time, you will become stronger and be able to increase the intensity to meet your needs.

If you’re not sure where to start, simply do a google search for “HIIT workouts” and you will find thousands of them on YouTube. I promise you there is something for EVERY fitness level. If you’re at a beginner level, search for a “low-impact HIIT workout”. You get the idea 😀.

Have fun with this! Try to find activities you enjoy doing and keep it under 12 minutes. How doable is this?

And … if exercise and mobility are a challenge for you, maybe just going from sitting to standing for 15 seconds followed by 30 seconds of rest is the perfect place for you to be … this type of workout is all about YOU! If you’re unsure if this type of exercise is right for you, be sure to check with your doctor.

Please let me know in the comments below if you have any fun HIIT workouts you’ve used OR … if you’re ready to give them a try?

06/14/2022

Happy Summer!

Hoping you find many little things to enjoy along the way ☀️💛!

I think I do a fairly good at cherishing the little things in life (some may argue too much - lol!) ... how about you?

06/13/2022

Summer is here, and let’s be honest … once we are in summer mode, we need our lifestyle to be simple. Am I right?

At the same time … we also want to keep working on our goals or maintain the awesome progress we’ve made.

So, here’s what I recommend -- Focus on the BASICS …

because they will give you 99% of your results!

By basics, I mean:

🥦 Eating a healthy whole-foods-based balanced diet with the right amount of protein, carbs, and healthy fats for your goals and your body.

🚴‍♀️ Getting just enough (and not too much) exercise to get stronger, fitter, and more mobile. More to come on why we shouldn’t “over” exercise.

😴 Setting yourself up for a good night of sleep to help your body recover, rejuvenate, and refresh for a great day.

🙏🏻 Having a plan in place to manage stress before it manages you.

👩‍👧‍👧 Creating a support system to help keep you motivated, focused, on track, connected, and excited about your progress.

The basics mean drilling down to the fundamental actions that SUPPORT YOUR HEALTH and make you feel great along the way!

The GREAT thing about the basics is that they are connected – your sleep quality can affect your food choices which can affect your energy which can affect your activity level, and on and on.

If you would like additional support, more lifestyle solutions, motivation, and recipes to enhance your health, be sure to click the link below to join my private Facebook Group – Healthy & Fabulous from the Inside Out:

https://www.facebook.com/groups/fabulousfromtheinsideout

06/12/2022

Happy Sunday!

It's become my FAVORITE day of the week. There is just something so "ZEN" to me about Sundays. I like to sit outside, reflect on the previous week and set my intentions for the upcoming one.

There's nothing like starting the week with with an organized plan. It reduces so much stress!

Naturally, things always pop up and not everything on my list gets done, but the fact that I have a plan keeps things from going sideways.

What's your favorite day of the week?

05/31/2022

Let me assure you this is a "NO JUDGEMENT" question 😂.

How many nights per week do you cook dinner?

05/30/2022

❤️💙🇺🇸🙏🏻

05/29/2022

There are so many reasons to love a frittata!

They are easy to make
It’s a great way to use leftovers
It’s fun to highlight seasonal vegetables
It’s a one dish meal
It’s always a crowd pleaser

Here are the basics …

I like a frittata best in a cast iron skillet – but if you don’t have one, just make sure you use an oven-safe skillet. The size of the skillet depends on the number of eggs you are using. I use a 12” skillet for 8 eggs and a 10” skillet for 6 eggs.

Saute or reheat your ingredients in the skillet until tender. Use enough veggies, herbs and/or meat to cover the bottom of the pan. If using cheese, sprinkle on top after you’ve added the egg mixture.

Whisk eggs with ¼ cup milk of choice, 2 cloves of minced garlic, ½ teaspoon salt, ¼ teaspoon pepper. Pour the eggs over the veggie/meat mixture.

Bake frittata at 400 degrees for approximately 15 to 20 minutes or until the eggs are set.

Let the frittata rest for approximately 10 minutes before slicing.

Frittatas are a great option for breakfast, lunch, or dinner. You can also serve this with a simple green salad if you need a little extra something.

It’s time to get creative, so post a picture of your frittata creation and be sure to tag me!

05/06/2022

Choose your vice! The struggle is real, right?! 😂🙈

Happy Friday!

04/27/2022

😋 You know all those healthy cookie dough recipes making the rounds over the past year or so? They’re popular for a reason!

Today I have a very simple recipe for a brownie-batter style spread that you can use on sprouted grain toast, as a dip for fruit, or eaten straight from the spoon.

PLUS: It couldn’t be any easier: No cooking required!

BONUS TIP: As soon as you’re done blending this, rinse out your food processor ASAP. You’ll be glad you did. 😉

“Brownie Batter” Spread
(makes about 16 servings, 2 Tbsp each)

● 1 cup pitted dates
● ¾ cup hot water
● ¼ cup almond butter
● 2 Tbsp raw cocoa powder
● 1 Tbsp local honey
● Dash pure vanilla extract
● Sprinkle of sea salt

Soak the dates in hot water for about 30 minutes to help them soften. Drain, and set liquid aside.

Place the dates and 2 Tbsp of the water into a food processor. Puree until smooth, adding extra water if needed – it should be the consistency of a paste. Add the remaining ingredients and pulse until it reaches a smooth consistency. If it’s too thick, add a few drops of the remaining soaking liquid.

Scrape out of the food processor and serve!

🤎 Store, covered, in the refrigerator for up to 2 weeks.

04/26/2022

What was your favorite TV show when you were a kid?

Yes … we will all age ourselves with our answers — LOL!

Here goes … mine was The Brady Bunch ♥️

04/26/2022

FACT!

If you are ready to create change in your life, you need to get out of your comfort zone and be OK being uncomfortable 🙌🏻❤️🎉

Kris Flies Nutrition

09/26/2023

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