klean&lean
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meet monica -
klean&lean expert
As a personal trainer and group fitness instructor, I know that small changes equal big results. With nearly 30 years of experience in the fitness industry, I have developed my own innovative technique which guides you out of your comfort zone and pushes you anaerobically so you will continue to burn calories long after the workout ends. I will teach you through my specialized method how to change your body through your mind.
"after gaining almost 60 pounds with my first baby, i really struggled to get the weight off. monica makes it so easy and fun! i never go hungry and i feel SO good. i am so grateful to monica for all her help and guidance! it's priceless.
-nina engelsmann 34
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i’m obsessed with protein bars, i’ll admit it!
i mean, doesn’t a label from whole foods that’s pretty and KIND mean that it’s so good for me?! nuts, chocolate, crunch? yes please, i’ll have 10. oh, wait.. are we talking a balanced snack, quick mini meal or a CANDY BAR?…. clever marketing makes us FEEL good about buying crack bars, i mean protein bars. how many grams of sugar, protein and fiber? soy… i digress. ugh so overwhelming. i hear you.
this
is
it.
no cow. no bull. no whey.™
i'm obsessed with these! they're delish (for real, i'll take 10 of these!) klean and packed with protein. shop for them here and take 20 percent off your first order with my code monicak20. take advantage of the coupon and stock up!
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check out these tips to make real, lasting change in your life!
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Try these five tips to help you find balance this year.
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done in a warm room, you work small muscle groups with this anti-aging workout. the active recovery leaves no time to overthink. light weights and NO jumping!
you've gotta TWITCH it to SWITCH it!
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Naturally energy boosting foods can give you the long-lasting energy you need to take back your day. Try making these small changes and see big boosts of energy.
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What does it mean to be a healthy woman? You've probably heard a million tips...how do you know what is actually true?
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collagen peptides are a part of my daily routine and should be part of yours too. i add my peptides to tons of things - soups, smoothies, coffee. this flavorless powder is full of nutrients and protein! you'll see changes in your hair, skin and nails and improve the health of your joints, tendons and ligaments. i love adding these to everything i can because they keep me full without the bloat from typical protein powders.
order yours today!
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there is so much info overload, it’s overwhelming. calories in, calories out, right? WRONG...not once you hit 30! i keep it real and simple. some of the “rules” need to be BROKEN once and for all. no calorie counting, just a ton of eating…the klean stuff.
holding you accountable on a daily basis for 15 days changes your MINDSET and MIDSECTION. i am so excited to share my klean slate recipe collection filled with fresh everyday recipes that will leave you feeling great wearing less.
· april 19th- may 3rd i have you covered with EASY recipes, detailed shopping lists and new products that will soon be family favorites, you don’t need to think about it! one big shop per week and a straub’s run in between.
· first meeting is 4/19 rule breaking 101, think hard reset. i will teach you what works in our 30’s, 40’s and 50’s. we will talk about breaking old rules once and for all and replace them with what works for us. private weigh/measure optional. can’t make the meeting? a podcast will be in your in box. come hungry, you will be sampling a few of the week’s recipes. meeting will be at 11:30 at straub’s in clayton, upstairs
· second meeting is 4/26 we will talk about dining out, dinner parties, staying klean on vacation, cocktails and fitness. putting it all together and making it work for YOU. come hungry. meeting will be at 11:30 at straub’s in clayton, upstairs
· closed facebook page for daily accountability, food demos, any and all questions answered.
· april 19th – may 3rd - investment $235
· email to sign up: monicakoch@me.com , 314-495-0795
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free class sunday~athleta…
10:30-11:30 at the athleta store in plaza frontenac. think low impact, high energy.
bring your tennis shoes, a towel, water and get ready to move with momentum!
let's get klean - long&lean!
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i've changed my ways...
klean&lean classes have a new vibe! think less intensity, less impact but always high energy! if you didn't like the jumping but loved the results, then this is for YOU!
i'm offering six of my classes for $60 so i can show you the less intense version of my methods. try two or more classes a week and fall back in LOVE with the results.
tuesday 9:30-10:30 - cardio 360 - learn the signature k&l momentum-based cardio, low impact. high energy.
wednesday 9:30-10:30 - long&lean bands - 100% non IMPACT-high energy muscle structure session that builds long&lean total body tone WITHOUT the BULK.
thursday 9:30-10:30 - cardio step- momentum based fast twitch, all out! good idea to have 3-5 tuesday classes under your belt.
use your six visits during the month of april, and fall in love with the results just in time for the summer scene! have a current package? those visits can go on hold so you can take advantage of this deal! you're back - buy your six pack!
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INGREDIENTS
1-2/3 c almond flour1/2 c coconut flour1/2 c unsweetened cocoa powder1-1/2 tsp baking powder¼ tsp salt1 c slivered almonds3/4 c baking baking truvia4 beaten eggs2 tsp vanilla extract½ c unsweetened applesauceDIRECTIONS
preheat oven to 375°F. line a baking sheet with parchment or a silicone mat and set aside.
in a large bowl, combine flour, baking powder, unsweetened cocoa powder, salt, slivered almonds and truvia. add in eggs, vanilla extract, and applesauce. stir until completely combined and the batter is thick and uniform, you do not want to over-stir the batter. if the batter is too dry, add in more applesauce one tablespoon at a time.
scrape the batter onto prepared baking sheet and form it into a long log and form into a rectangle . bake at 375°F for about 30 minutes, or until it’s slightly browned around the edges and firm to the touch.
let cool for about 10 minutes, and cut the loaf into ½ inch slices. lay the biscotti evenly on the baking sheet and bake in the oven once more at 375°F for approximately 8 minutes on each side. let cool completely until firm.
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