#Eggplant Turkey Burger #21DFX

I was so excited to try a new meal from my new FIXATE cookbook last night!! I had always heard of eggplant, but never actually tried it or cooked with it, so it was a new experience and honestly quite scary! The result– AMAZING!! Kip, my husband, even had 2!!!


Very simple– made it all on the stove top.

IMG_4584sauteed green peppers and onions to top the burger.

IMG_4583added the sliced eggplant to the pan (used as the bun)

IMG_4585 side of fresh cut corn and yellow squash (my husband calls it ‘crookneck & corn dish)

And we enjoyed!!

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So many fun dishes to try in Autumn’s new cookbook!! Check it out here to order!


#Slow Down #Habits Take Time to Develop

FullSizeRender (1)Our lives today are obsessed with speed and instant gratification.  We all want that ‘quick fix’, to take the shortcut or the ‘on-the-spot’ solution.  We live in a world of crazy technology where we are available at all times and everyone expects instant feedback (I hate to admit it, but I have fallen into this trap too 😦 ).  We want an instant response to resolve all problems, to remove temptations and to free us of hurt. We question constantly why it takes SO LONG to transform, to grow up and to change.

I’ve had many times in my life where I’ve known I needed to grow up, change and break a bad habit, but one sticks out like a sore thumb and it’s one that shaped who I was for many years.  As a freshman at the University of Nebraska I was loving being a part of an amazing sorority where I met great women that were all in the same stage of their lives.  New atmospheres, new challenges, new temptations and really, a whole new world!  I loved every minute of college but I began to fall into societies standard of perfection and being skinny (something I NEVER thought I would have to deal with).  I sunk into stupid habits of minimizing what I ate (never not eating, but eating no fat, low calories and only what I wanted– a control issue to be honest). I avoided social interaction unless it was our fun night life of drinking– anywhere I knew there would be food, I avoided.  I had some great friends who were there for me and always tried to help me shake this stupidity I was dealing with.  Looking back more than 10 years later, I realize they knew what I was dealing with– I am very habitual and had created a habit I didn’t know how to dig myself out of.  Habits, as we all know, take time to form and even longer to break.

I stayed at UNL through my sophomore year and last minute, knowing I needed to be closer to my family, came back and completed my degree at Morningside. I have a very ‘OCD’, if you will, mindset and finished my degree early, in 3 1/2 years, found a great man (who I am now married to— everything seriously happens for a reason), started in on a great career, and worked through the tough road I had created.  Growth and getting through the ANNOYING mindset was painful– I feel like I lost some great friends because of it and how I isolated myself.  It was scary and I wanted to change, just didn’t know how to.

Within my Purpose Driven Life  reading, this stuck out— “There’s no growth without change, there’s no change without fears or loss and there’s no loss without pain.  Every change involves a loss of some kind.  You must let go of old ways to experience new.  We fear these losses, even if our old ways were self- defeating, because, like a worn out pair of shoes, they are at least comfortable and familiar.”

I knew I had to change and I had an amazing support system.  I was so stuck in my mind of what I should eat,drink and do or what I shouldn’t, that it was tough to change.  We identify ourselves by our defects and say “It’s just the way I am” and “If I let go of the habit, who will I be or HOW will I be?”  All I have to say is thank God for my husband and for my family!  They helped me realize what is truly important and they were there for me every step of the way.

What I have learned from what I briefly described of a 10 year struggle is that repetition is the mother of character and skill– both good and bad.   Did I want to deal with that mind set like I did, NO! But it’s a struggle God put me through that I had to work myself out of.  Do I still have an “OCD” type mindset and worry about foods I consume and exercise I get in? Of course I do (most people do), but now in a HEALTHY way!  I have created good habits and healthy habits.  I know my boundaries and know that being “skinny” isn’t the goal but being HEALTHY & HAPPY is. I workout because it makes me feel good and is a stress reliever (and honestly the only 60-90 minutes in the mornings where I don’t have my boys on top of me 🙂 )!

We are all in this hurry in life and get frustrated when progress seems slow– but looking back, I realize it was slow for a reason– I learned a ton in that time, both good and bad. I am slowly learning to be patient with the process and just live life to the fullest.  I have a wonderful husband who supports me and our two boys and I’m grateful for him every single day (although there are days where he probably doesn’t think I feel that way! 😉 ).

So take this, if anything, from what I have blabbered– if you’re stuck in a bad habit (one like mine mentioned above or maybe just the complete opposite), and you’re using the excuses “that’s just me” or “that’s how I have always been” or “I can’t change”– think again!  It’s a slow process, but we can all change a habit.  Remember how far you’ve come, not just how far you have to go! Remember you aren’t where you want to be, but you’re not where you used to be.

Practice these things.  Devote yourself and time to them so that others can see your progress too.

DON’T GET DISCOURAGED– God’s time table isn’t the same as ours– “These things I plan won’t happen right away, Slowly, steadily, surely, the time approaches when the vision will be fulfilled.  If it seems slow, do not despair, for these things will surely come to pass.  Just be patient!  They will not be overdue a single day!

Habits can be broken.  Find your support system and realize that it will take time.  Don’t give up.  Do it for YOU!


#Shakeology Ideas #Desserts

Easy for on the go!
Easy for on the go!

Having desserts doesn’t HAVE to be bad for you!! I’ve found and tried a few amazing recipes using my chocolate, strawberry and vanilla Shakeology.  Some of recipes I use just for my shakes and others I use with breakfast or just a ‘dessert’ at night.  Check them out!

Contact me for more information on joining our challenges and team!! kahansen@longlines.com


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#21 Day Fix Preparation


You’ve placed your order and are anxiously waiting for your to arrive.  What should you do in the meantime?  Don’t lose your momentum!  There are many things you can do before your challenge pack arrives.

Get Support from Others Doing the 21 Day Fix

  • Have you contacted Lindsay or Ashley?  We will help guide you through the process.
  • Ask questions on our private Facebook page– I’m sure others have the same questions!
  • Pinterest is a great resource for 21 Day Fix recipes, tips and ideas.  Peruse boards and pins to see which ones you want to refer back to.  Some of my boards include:
    21 Day Fix
    Lindsay Buthe’s 21 Day Page
  • Follow my Blog for different ideas that I’ve posted and will continue posting
  • REMEMBER, after the first week, it gets a lot simpler!! It’s a way of life that we are prepping for!! 🙂

Figure Out What to Eat

Get Ready to Track Progress

  • Take your before measurements. Read how to take measurements the right way, plus a free printable for your before-and-after measurements
  • Take your before photos (Did you know you’re eligible for a FREE t-shirt when you submit your before and after photos?  Details HERE)
  • Print out your 21 Day Fix Tally Sheet and put them in your 21-Day Fix binder (just any 3-ring binder or folder)
  • Here is an idea of the 21 Day Fix Schedule (Workouts & Meals).  When will you fit in your workouts?  Add them to your calendar.
  • Here are some 21 Day Fix Food Cards that you can print, laminate and keep in the kitchen for easy reference

Also, don’t be afraid to ask questions as you go along.  Here are some of the 21 Day Fix FAQs.  If you’re wondering something, let me or Lindsay know so we can answer it for you!

#21 Day Fix FAQ

FAQ21 Day Fix:  Frequently Asked Questions

Why am I not losing weight on the 21 Day Fix?

A lot of my challengers find that in the first week or so (sometimes the entire first round) they don’t lose weight. In fact, sometimes they step on the scale prematurely and find they may even be up a pound or two. First of all, I tell them to GET AWAY from the scale.   Adopt the mindset that your weight doesn’t matter.  Short-term fluctuations are so demoralizing. Not only that, weight loss shouldn’t be the main goal.  It’s secondary to getting fit, toned, and feeling great.  All of which the 21 Day Fix will help you accomplish.  A note about weight gain: When you’re new to strength training or changing your fitness routine, your muscles often store water to protect themselves and to aid in recovery. Once you get used to the workouts, some of the water will shed and you’ll drop weight.  Stick with the plan and you WILL see results.

I’m menopausal.  Why am I not seeing the results?

With less estrogen, sometimes you see a dip in your metabolism. That’s why strength training and focusing on building muscle mass is so important for women over 40. It will boost your resting metabolic rate. Building muscle mass takes a LONG TIME though. For those that see the biggest drop in weight in the beginning of this program, it’s typically because they had more to lose to begin with and/or their metabolisms are higher. Changing through weight training just takes longer – but it’s SO worth it! Make sure you’re getting enough protein for muscle recovery after workouts.

What if I’m not hungry?  Do I have to eat all the containers?

No, you don’t. Sometimes hunger goes in streaks. I tell my challengers that if they aren’t hungry, they shouldn’t eat. It’s OK to roll over your containers to the next day, when hunger may set in. HOWEVER – You can’t hoard your containers and binge on them all at once. That’s not the point. The point is to listen to your body’s cues telling you when you’re hungry and when you’re not, and to fuel it accordingly.   If you’re consistently not hungry, consider bumping yourself down to a lower calorie bracket.

What if I’m starving?  Can I eat more?

Yes.  If you are feeling legitimate hunger you should definitely listen to your body’s cues and feed it.  It is really hard to overeat the green containers, so if you need extra food add another green to your daily menu plan.  Also, did you have your Shakeology?  It is formulated to help minimize cravings.  My challengers on Shakeology rarely feel hungry.

Do I have to use Shakeology? Can I use another protein shake?

Shakeology is more than a protein shake.  It is packed with superfoods and helps fill in nutritional gaps to curb cravings, provide energy, improve digestion.  I make it a requirement in my challenge groups because my challengers who use it have the best results. and as a coach, it’s my job to ensure they get the results they want.  Yes, you can use protein powder on the program (count it as a red) but it is not the same thing as Shakeology.

What are the 21 Day Fix container sizes?

The Fix is designed to make portion-control easy, so Beachbody color-coded the containers so you wouldn’t have to count ounces. The exact ounce size of each container is proprietary information.

Can I purchase an extra set of containers?

The 21 Day Fix Containers are now sold separately.  Contact me for info.

When do I do the 10 Minute Abs Workout?

The 10-Minute Fix for Abs can be used in place of a workout if you don’t have time for the full 30 minutes; or when you want extra core work. Aim to do it 3 times a week.

Help!  What can I eat?  I’m bored with my options!

My challengers have shared lots of their 21 Day Fix Meal Plans to help inspire you.  I also post Clean Eating Recipes that are 21-Day Fix friendly.  Comment below and let me know what types of recipes you’re looking for.

How Do I Count PB2?

Best option:  use real peanut butter.  The healthy fats are good for you. However, if you do use PB2 count it as a teaspoon (you can add a little bit more).

Can I do 21 Day Fix When Breastfeeding or Pregnant?

Yes, but check with your doctor first.  Go up a calorie bracket.

How do I count things like butter, sour cream, mayo?

Sour cream, butter, mayo are technically not allowed in the 21 Day Fix meal plan. They contain too much fat and/or the wrong type of fat. However, you can swap them out for other ingredients without affecting the taste of your recipes too much.

If I can’t have mayo, what do I put on my sandwiches?

Try hummus, avocado or a guacamole spread.  Also, you can make your own clean eating Olive Oil Mayo that is 21 Day Fix approved.  Count it as a teaspoon.

What if my food isn’t on the “approved” list?

Keep in mind that this is a lifestyle, not a diet.   I often get the “Is this food approved?” question.  The 21 Day Fix does a great job of teaching you the basics of clean eating, but you also have to live a little.  I’m not saying you should cheat a lot with your containers and foods you eat, because if you do you won’t see results, but rather don’t get worked up if you eat something that isn’t on the list or don’t nail the exact container.  Part of learning how to live within the parameters of clean eating long-term is a valuable lesson too.

My suggestion is follow your first round of The Fix to a T, then allow a few more other healthy foods back into your eating plan as you begin to see results.

How do I count things that are combined in one dish?

Casseroles, crock pot meals, soups, etc. are often difficult to figure out.  However, page 71 in the 21 Day Fix Meal plan, along with some intuition makes it much easier.   On that page, dishes such as lasagna, soups, tacos, burritos, tuna noodle casserole are accounted for.  Often, it’s just a matter of finding a similar food (for example, to me tuna noodle casserole and chicken casserole would probably be similar enough to count as the same thing) and recording according to what the book says.  Intuition comes in when you analyze the ingredients in the dish.  What would they count as if counted separately? If your main components are red, yellow, and green, then count off one of each (the serving size is a green container – but don’t check off only the green!). Read more on how to figure out container counts of 21 Day Fix mixed foods

Are protein bars (like Kind or Quest bars) OK?

In general, protein bars have too many sugars and are too highly processed to be 21 Day Fix Approved.  It’s always best to make your own with Shakeology.  However I LOVE Kind bars and have a couple in my purse in case of hunger emergencies. If you do eat them, I’d count them as the yellow “treat” containers.  In your first round of the fix, try to stick to the program as closely as possible.

Can I have flavored yogurt?

No.  Again, most have artificial sugars, flavors and additives.  Greek yogurt is allowed.  It’s high in protein and counts as a red.  Add fruit or honey to it for sweetness.

What about unsweetened almond milk?

If you’re just having a little bit in your shake, 4-6 oz., Autumn considers it a freebie since it contains so few calories.  More on that here: https://www.youtube.com/watch?v=s5B4dXJdigc

Dried Fruit?

Dried fruits like craisins, raisins, etc. are OK, but they’re considered one of your yellow treats.  Fill up an orange and count it as a yellow.

What questions do YOU have about the 21 Day Fix?  Ask them in the comments section below and I will respond.

#21 Day Fix Schedule Ideas (Workouts and Meals)

 Plyo Fix  Upper Fix  Lower Fix  Pilates Fix  Cardio  Dirty 30  Yoga Fix

30 min woThe 21 Day Fix Doubles Option

If you are looking to gain even more dramatic results, BeachBody has included a doubles version of the 21 Day Fix workout schedule. Research shows that your resting metabolic rate is elevated for several hours after exercise. So, for an added results kick, the Fix has ab optional doubles week, to be utilized from days 15-21. This second workout, to be done at a different time of day, will help rev your metabolism, burn more calories, and bring you closer to reaching your goal.

 Plyo Fix
& Pilates Fix
 Upper Fix
& Cardio Fix
 Lower Fix
& 10-Minute Abs
 Pilates Fix
& Challenge
Cardio Fix
& Upper Fix
 Dirty 30
& Pilates Fix
 Yoga Fix

21 Day Fix Workout Details:

Plyo Fix

Plyo Fix EXTREME… Wow. I haven’t sweated, huffed and puffed like that since Insanity! If you’re unfamiliar with plyometrics, it’s basically jump training. Lots of squats, lots of leg work. It’s hard. So how does Autumn manage to make it EXTREME? Easy… add weights! It’s a seriously intense workout. One of the hardest moves in my opinion is the Split Lunge Jump. Your legs are positioned in a split squat, with your weights framing your front leg. You lower yourself into a squat, raise yourself back up, and then JUMP! Each exercise is 30 seconds, which at first seems like you’re catching a break considering exercises are 60 seconds in the 21 Day Fix. But trust me when I tell you that 30 seconds is enough and you’ll be feeling the burn after 10!

Upper Fix

For the Upper Fix EXTREME, you’ll need a heavy and a light set of weights, and a resistance band. The reason you’ll need two sets of weights is because this workout is based off a drop set, which means for the first half of the exercise you’ll use the heavy weights, and for the remaining half you’ll use lighter ones so you can get in more reps. Autumn incorporates a lot of great exercises that focus on your upper body but engage the lower body as well, like the Wide Grip Lunge.

Lower Fix

After the intensity of Plyo Fix EXTREME, I was pretty nervous about what Lower Fix would have in store for me. I have to admit I panicked a little when I saw there was more squatting and jumping… with weights. But compared to Plyo, this workout actually wasn’t as bad as I feared. My legs were definitely screaming by the end though! The format for Lower Fix EXTREME is 30 seconds with weights, followed by 30 seconds without weights. So for example, you’ll begin with 30 seconds of lunges with weights, then you’ll drop the weights and do front kicks on the same leg.

Pilates Fix

This Pilates-style workout will help strenghten your core, elongate your muscles, and tighten your glutes and things

Cardio Fix

Another seriously challenging workout! I was dripping with sweat by the end and my legs were like jello! Autumn is serious about working your entire body, and she accomplishes this with some incredibly intense exercises. One of the hardest was the Jack Press Jump. You start in a squat with weights by your shoulders, then jump into a jumping jack with the weights pressed above your head, and end back in a squat.

Dirty 30

The original Dirty 30 workout was intense, so I was expecting something ridiculously challenging for the Dirty 30 EXTREME. My expectations were accurate. Autumn seriously outdoes herself in this one and takes it up a notch with every exercise. One of the more challenging moves from the original Dirty 30 workout were the Renegade Rows. In the EXTREME version, we have Push Up Rows. You balance yourself on your weights in plank position, do a push up, and then do a Renegade Row. Doing that for an entire minute is definitely extreme!

Yoga Fix

I have to admit, I’m not a huge yoga fan. . But I have to say I actually enjoyed it! The rest of the week was so physically demanding that I desperately needed a good stretch, and this workout definitely provided that. They did a great job of showing the regular and modified versions of each move, as well as more advanced, super stretchy bendy versions. In addition to getting a good stretch, I really enjoyed the balance series, which is something that will benefit me when I’m doing the other workouts as well.

10 Minute Fix for Abs (Bonus)

In just 10 minutes, shape strong, sexy abs to show off on the beach.

21 Day Fix Meal Plan Samples:

21 Day Fix Meal Plans21 Day Fix Meal Plans21-Day Fix Meal Plans21-Day Fix Meal Plans21-Day Fix Meal Plans21-Day Fix Meal Plansay 21 Day Fix Menu Plan21 day fix menu plans

21 day fix menu plans

21 Day Fix Menu Plans

21 Day Fix Menu Plan Ideas

#21 Day Fix Snack Ideas

21-Day Fix Snack Ideas

Green (Veggies)

  • Baby carrots
  • Broccoli florets
  • Cauliflower
  • Peppers
  • Cucumbers
  • Grape tomatoes

Purple (Fruit)

  • Blueberries
  • Strawberries
  • Raspberries
  • Kiwi fruit
  • Banana
  • Pineapple
  • Apples
  • Dip fruit in Cookie Dough Greek Yogurt or make fruit yogurt bites (combining red and purple)
  • Or, sprinkle raspberries and chocolate over Greek Yogurt (pictured below)

Raspberries with Greek Yogurt and Chocolate

Red (Protein)

Blue (Healthy Fats & Cheese)

  • Almonds
  • Cashews
  • Peanuts
  • Walnuts
  • String cheese
  • Mozzarella cheese
  • Lowfat cottage cheese

Yellow (Starch/Grain/Treat)

21-Day Fix Snack Ideas - BaggiesContainerize!

Pre-portioning your snacks is a great idea to do at the start of the week.  Target sells colored sandwich bags (pictured here) that are great for color-coding your snacks for the 21-Day Fix.  You can portion them out in advance, and keep them in a handy spot in your refrigerator. They come in yellow, red, blue, and green. There is no purple baggie, but I use the plain clear sandwich bags in their place.