https://www.kamieluna.com/blog daily 0.75 2025-10-15 https://www.kamieluna.com/blog/holidaystayontrack monthly 0.5 2024-11-18 https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/7d75806e-c322-41d6-94ce-204586c42243/a48a74113df4d6738cdcc3771bf24bda+%281%29.jpg Blog - Stay on Track During the Holiday Season I genuinely love the winter holidays. If you know me, you know every year for Friendsgiving I put on my Susie homemaker apron, and get to cooking a comforting feast. I prep giant batches of tamales and vegetarian pozole for Christmas, and who doesn’t love a good egg nog or coquito at a holiday party? I know the holidays can be a daunting time if you’re on your fitness journey, but you can definitely make the most out of your time with loves ones, enjoy your favorite foods, and not de-rail the progress you’ve worked so hard for! https://www.kamieluna.com/blog/highproteinbreakfastoptions monthly 0.5 2024-11-11 https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/a2a4a281-45ee-4ffb-9682-fe1ce0800f13/Screenshot_4-11-2024_163224_kamielunawellness.beta.trainerize.com.jpeg Blog - 5 High Protein Breakfast Ideas - Breakfast “Lunchables” 532 Calories 53g Protein, 41g Carbs, 17g Fat Breakfast “Lunchables” 532 Calories 53g Protein, 41g Carbs, 17g Fat What’s better than a snack box for adults? This snack box is perfect for anyone who needs a well balances, low effort breakfast. Ingredients for 1 serving: 3 large hard boiled eggs 1 small pita bread (4in in diameter) 4oz low fat swiss cheese slices ½ cup grapes 10 large raw baby carrots Arrange everything in a container, and enjoy!! https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/2400241c-56dd-4007-beee-fcc1e962b860/single-serving-strawberry-baked-oatmeal-685x856.jpg Blog - 5 High Protein Breakfast Ideas - Chocolate Protein Oatmeal 525 Calories 45g Protein, 49g Carbs, 20g Fat Ingredients for 1 serving 1 cup (243 g) unsweetened soy milk 2 tbsp Hemp seeds 1 scoop protein powder of choice 1 cup (152 g) slices strawberries 1 tbsp unsweetened Cocoa powder dry 1/2 cup (41 g) Oats rolled regular dry uncooked Add hemp hearts, oatmeal, cocoa, and soy milk to a pot, stir to combine, and cook over medium heat until boiling. Reduce heat to low and cook for about 5 minutes, or until thickened. Remove from heat, stir in protein powder, transfer to a bowl and top with halved berries. Alternatively you can mix all the ingredients together, and leave in the fridge overnight for a low-prep, no cook, overnight oats option. https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/6fc6ba98-123d-434e-ba85-782673148e45/Screenshot_4-11-2024_1719_kamielunawellness.beta.trainerize.com.jpeg Blog - 5 High Protein Breakfast Ideas - Greek Yogurt Parfait 523 Calories 39g Protein, 52g Carbs, 21g Fat Ingredients for 1 serving 1/2 cup Blueberries (fresh or frozen) 1 cup (245 g) Greek yogurt plain nonfat 3 1/2 tbsp Hemp seeds shelled or hulled 3 1/2 tbsp Granola 1 tbsp Strawberry jam Start by mixing half the blueberries with the jam, and placing in the bottom of a jar. Mix granola with hemp hearts, and start layering greek yogurt, and granola. Top with berries and granola to finish https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/bda004cd-6fbf-4aab-8206-09f44119c176/IMG_2651.jpg Blog - 5 High Protein Breakfast Ideas - Smoked Salmon Scrambled Eggs 514 Calories 36g Protein, 50g Carbs, 19g Fat 2 large eggs 1 1/3 medium Baked potato 1 tsp Coconut oil 3.5 oz (99 g) Salmon smoked 3 tbsp, drained capers Heat a pan, add the coconut oil, and cook the eggs. Then, add the smoked salmon, capers, and pepper to taste. Mix well. Serve with the baked potato as a side, and enjoy! (Tip: Poke a few holes in an uncooked potato, and cook in the microwave for about 5 minutes, or until it’s soft. Don’t be alarmed if it starts to squeal!) https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/a37e0ce7-e2e9-45f3-94a6-9616ab212610/Screenshot_4-11-2024_172818_kamielunawellness.beta.trainerize.com.jpeg Blog - 5 High Protein Breakfast Ideas - Steak Hash 527 Calories 44g Protein, 42g Carbs, 21g Fat 1 large egg 1/3 tsp Garlic powder 5.33 oz (151.33 g) Beef flank steak lean and fat trimmed to 0” 1/3 tbsn Olive or extra virgin olive oil 1/3 cup, chopped sweet, green peppers Paprika to taste 1/3 tsp Oregano 1/3 cup chopped onion 1/3 cup chopped sweet red pepper 1 potato small (1-3/4" to 2-1/2" dia) Heat the oil in a large pan over medium high heat. Add diced steak to the pan, cooking until browned, about 5 -7 minutes. Season with salt and pepper. Reduce heat to medium low, adding diced peppers, onions, diced potatoes and spices. Cook until tender, about 4-5 minutes. Add steak back in, tossing to combine, and serve, topped with a fried egg. https://www.kamieluna.com/blog/setting-smart-fitness-goals monthly 0.5 2024-10-01 https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/a799d757-4174-49ad-9c8e-418e4067af24/unnamed.jpg Blog - Setting S.M.A.R.T. Fitness Goals - “I wish I had your motivation. It’s so hard for me to get to the gym because I’m just not motivated.” “I just want to lose some weight.” “I don’t know, I’d like to tone up.” “I want to be healthier.” Does this all sound familiar? I can guarantee, lack of motivation is not the problem. You’re lacking a clear understanding of what you are actually working towards. If you don’t know what you’re working towards, you will accomplish absolutely nothing. https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/61e4b902-c654-490d-8331-957400bc7311/yVk6OCAg.jpg Blog - Setting S.M.A.R.T. 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I want to accomplish this in 4 months.” “I want to feel strong,” versus “I want to be able to do my first push up and be able to pick up my son and place him in the swing without straining my back.” “I want to be healthy,” versus “I found out I’m pre-diabetic so I want to use exercise as a way to manage my insulin levels” https://www.kamieluna.com/blog/tag/friendsgiving monthly 0.5 https://www.kamieluna.com/blog/tag/fat+loss monthly 0.5 https://www.kamieluna.com/blog/tag/thanksgiving monthly 0.5 https://www.kamieluna.com/blog/tag/weight+loss monthly 0.5 https://www.kamieluna.com/blog/tag/hanukkah monthly 0.5 https://www.kamieluna.com/blog/tag/maintaining+gym+progress monthly 0.5 https://www.kamieluna.com/blog/tag/body+recomp monthly 0.5 https://www.kamieluna.com/blog/tag/gym+progress monthly 0.5 https://www.kamieluna.com/blog/tag/holiday+season monthly 0.5 https://www.kamieluna.com/blog/tag/holiday monthly 0.5 https://www.kamieluna.com/blog/tag/christmas monthly 0.5 https://www.kamieluna.com/home daily 1.0 2025-03-05 https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/a0af617b-aef0-4ad4-8283-c3500df236a4/IMG-5797.PNG https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/061e34fb-8cbd-4a3c-a253-c43909567110/png.png https://www.kamieluna.com/about daily 0.75 2024-11-25 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg About https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg About https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg About https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/019d0400-af42-44a4-b2d2-a7e887521630/IMG_6671.jpg https://www.kamieluna.com/new-page daily 0.75 2025-09-23 https://www.kamieluna.com/coaching daily 0.75 2026-02-09 https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/9637ea13-221b-4fe4-8de3-d938bdb3b553/IMG_2477.png Coaching https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/dd89f53b-2d8d-4b88-a6b3-60716795381f/IMG_1613.jpeg Coaching https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/832891cf-00f1-425d-ad96-5511aec9d31d/IMG_1312.jpeg Coaching https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/66d32f4b-6265-4d5f-ac86-ed7f0fd6fd3b/IMG_1488.png Coaching https://www.kamieluna.com/get-started-1 daily 0.75 2025-01-27 https://www.kamieluna.com/mission daily 0.75 2025-09-23 https://www.kamieluna.com/waiver daily 0.75 2026-02-09 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1755119850814-Z6NY5TV3903GS8TC2UXT/imgg-demo-zdclfSYT.png https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1755119850818-7LEBMIMVQTD2DRIYO2RR/imgg-demo-fqpOPE8k.png https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1755119850821-6WFIH1S00YAKZZTIF678/imgg-demo-bMDK80dv.png https://www.kamieluna.com/get-started daily 0.75 2023-08-04 https://www.kamieluna.com/get-started/p/holiday-coaching-call monthly 0.5 2024-11-16 https://images.squarespace-cdn.com/content/v1/648c6db1c1e60a620489e34c/96b1ae38-65fb-4df8-8278-1c36f5dc5927/a48a74113df4d6738cdcc3771bf24bda+%281%29.jpg Get Started - Holiday Coaching Call