http://www.bythebellfitness.com/

Kristen Clahane Fitness & Nutrition Coach, Annapolis, MD (2025)

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!!

09/15/2025

Quick and easy way to determine if you’re choosing a lean source (aka “good” source) of protein.

Swipe for the video ➡️

1️⃣ Find the nutrition label

2️⃣ Find the calories and cover up that last digit

3️⃣ Compare that 2 digit number to the grams of protein

There ya go!

This is an easy way to quickly check that protein bar you’re grabbing at the checkout counter or that container of yogurt or package of nuts.

Give it a try and tell me if any foods surprised you.

09/07/2025

What are you doing to promote your long-term health and energy?

What might you be doing to sabotage it?

Oftentimes the quick fixes and trends that promise fast results aren’t ideal.

09/01/2025

It might seem boring. It might seem too simple. It certainly might not be the hottest fitness craze of the week.

But it’s the truth. And it works.

A new workout everyday. A different fitness class every month. Bouncing from one program to the next. All of this will actually make it harder to achieve real results.

If your goals include getting AND LOOKING stronger you need to stick with something for longer than a few months.

You need an actual program. And you need to track what you’re doing.

It’s called PROGRESSIVE OVERLOAD

Overtime you will actually get better at each movement, feel and see yourself get stronger (ex: your notes will show you started with a 10lb dumbbell and can now move 50lbs!), and you’ll start to look stronger as well (especially if you are also pairing this with a nutrition plan).

Is it as boring as it seems? It’s actually not! I love feeling confident with movements I didn’t used to be able to perform. I love watching myself lift a weight I never thought possible. My clients agree!

They definitely don’t call it boring when they start feeling and seeing that progress!

Also if you’re like me and every other aspect of your life is busy, requires constant thought and changing of plans (hello kids in school and sports), and it feels like your brain is an internet browser with 1,234 open tabs…having a predictable, scheduled, simple workout plan is actually delightful.

So if you’re ready to get real results. To feel better and stronger. To have to stop overthinking your workout plan each week. Let me know!

I take the guesswork out of it so all you have to do is show up.

Whether we train in person or online, I will create a plan based on your results and schedule, explain how, what and when to workout, and even coach you on what to eat to support your effort and progress towards your goals.

So if you’re ready, DM me or comment below.

08/26/2025

Busier schedule with more responsibilities?

Packing more into your days?

September certainly changes my schedule and strategy - earlier mornings, more clients, school dropoff and pickup, fall sports, the list goes on.

It can be hard to focus on your nutrition as you’re running around.

I always pack a lunchbox or cooler so that I can bring healthy snacks or meals from home.

It helps me stick to my nutrition goals AND it saves me time and money (because let’s face it, carryout, delivery, and drive-thrus don’t always save you time, certainly don’t save you money, and you have much less control over what you’re putting in your body).

Also, hangry is not a good look on me…or my kids.

Sidenote: if you aren’t fueling yourself properly and consistently, you are more likely to make poor nutrition choices such as devouring snacks in your pantry at 3pm or raiding the refrigerator, freezer, and snack drawer at 9pm.

How’s your September looking? Need help creating nutrition and fitness strategies?

What creative strategies do you already have in place? I’d love to know!

Kristen Clahane Fitness & Nutrition Coach

11/04/2025

10/28/2025

10/21/2025

10/14/2025

10/07/2025

09/30/2025

09/30/2025

09/15/2025

09/07/2025

09/01/2025

08/26/2025

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