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22 Minute Hard Corps Bootcamp

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Okay, peeps! We are set to launch a NEW program from Beachbody and I’m soooo excited about this one! Why? Because whenever you tell me that you can guarantee me results with just 22 minute workouts a day…I’m freaking INNNNNNNNN!!!!

We all know Tony Horton from his P90X fame; but those were over an hour long each day!!! :-/

Time issues became such a problem for most people who wanted to lose weight and get into better shape…so programs like Focus T25, that is only 25 minute workouts a day…and 21 Day Fix, with just 30 minute workouts a day were created.

And you know what? They freaking WORKED!!!!!  So what better way to raise the ante than to create a 22 minute workout?

Yep! I said it…22 minutes and you can get some serious results with Tony Horton and ME as your awesome Coach!!!

BUT YOU CAN’T REALLY GET RESULTS in just 22 minutes a day, can you????

Yes, SIR!!! (or YES, MA’AM!!) You totally can and this is guaranteed to do so or your money back!!!!!

This is about focusing on the workout of the day (again, only 22 minutes so don’t think you have to add another hour or so extra!), pushing yourself to YOUR max, hitting your nutrition by plugging into the plan as it’s written out to a “TEE” and then you also get MOI as your support and accountability partner in crime (well, not much crime going on but we’ll be pushing our results to the limit!) and the rest of our challengers within the group.

Fun times!!!

I’m serious when I say that there is so much comfort in knowing that we are not alone in our journeys. We are not alone when we have bad days, when we are struggling to get in our workouts or set up our meal plans, we are not alone when we slip up on our nutrition. We are all in this together and nobody gets left behind! We are getting our own private “BOOTCAMP” training at home with the 22 Minute Hard Corps program.

All of your excuses are invalid. Every. Single. One.

I am a mom of 3 kids who lost 30 lbs when my kids were babies. I was dealing with my own stress, my own emotional eating struggles and my own previous bad habits and lack of knowledge in how to eat properly without having to kill myself in the gym. I finally came to the realization that I was tired of “saying” I was going to get fit and healthy. I was tired of “throwing in the towel” when the scale would jump up for no reason. I was tired of feeling tired all of the time and not being confident in my own skin. I decided that this would be my priority so that I could enjoy my kids as they grew up; I could run around with them as they were younger and keep up with them as they grew older. I didn’t want to be a mother that my kids had to worry about because of my health or weight. I made my goals a priority in my daily life because honestly, I wanted to change more than I was willing to stay the same. And doing the same things that I always did was only bringing me the results that I always had.

I know that it’s still a few months out from summer season. I know you probably don’t worry about wearing shorts or a bathing suit until warmer weather sets in or you are starting at a vacation or event that forces you to care. Right? Well let me tell you that if you are still reading this and you got this far…consider that a sign to START RIGHT NOW!!! What have you got to lose? (besides the obvious)

No matter what your fitness levels are; no matter what you are able to do or not do; no matter if you’ve never worked out before  or you used to be an athlete…there is a way to make this plan work and I am here to help you do just that. We will modify as needed to make the program and moves a success for you. You can definitely achieve whatever the mind believes…and if you don’t believe it yet…I’m here to believe FOR you until you get there!

So what is 22 Minute Hard Corps anyways??

This program was created by no other than, Mr. Tony Horton, and yes, he also created P90X, P90X2, P90X3, Power 90 and more!

This program includes a mixture of eight routines that alternate between total body cardio & resistance workouts. There is 1 workout per day for 6 days per week…no more and no less. 🙂 The workouts are fast paced (think Army training) and there is little or no rest. These workouts are easy to learn with no complicated choreography to memorize! You basically move from one exerces to the next to maximize time and results.
What Equipment Do You Need?

You will need:

*Dumbbells and pull up bar (or you can use resistance bands with a door attachment). The harder you push, the faster you change!

I’m sure you are thinking that you aren’t up to this workout..but let me just tell you that YES, YOU CAN!! It is for everyone and as I did the sneak peek workout, there were different modifications for every level and this is how I have always run my fitness workouts in group classes and one on one sessions. We can find a way for you too!!

It’s an 8 week program; the workouts are 22 minutes a day – 6 days a week. It’s totally do able!!!

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What will you get with this program?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)

So now is your time, do you accept the challenge?

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On the  21st of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.

Fill out my online form.


If you do not currently work with a Coach please make me your FREE coach here.  


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Stephenie W lost 9 lbs and 7.5 inches in 8 weeks.  She said she loved the military/bootcamp style workout!!  The music and the beats of the drum motivate you to push thru to the end!
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Hammer & Chisel meal plan, Kathy Pro Fitness, Kathy Prohoroff, weight loss help, clean eating, meal plan for weight loss, Meal plan for fitness goals, healthy food plans, family approved healthy meal plan

Stress and the Weekends

Stress can be such a buzz kill to our good efforts, right? I know…it happens to the best of us! 😉

I figured you needed to hear this straight from me and how I am committing to moving through the crap this new week anyway. This past week, we had huge plans of family coming in and staying at our home and tons of food to be made ahead of time; house cleaning to be done; planning for all events that surrounded the stay and more…

At one point, my hubby looked at me and asked, “why are you so calm?????” 🙂 lol I guess he anticipated that I should be freaking out way more than I was! But, honestly, I have learned over the past few years to simply do my best and leave the rest to whatever was going to happen. I am not (and even though I don’t like to admit it…NEVER WAS) able to control everything. Yes, I am a bit “OCD” personality but that means nothing when life happens.

We were set to begin –  with the countdown on for the guests and events fast approaching…when a ginormous speed bump came into view and shifted every well intentioned plan we had set up.

Yes, everything changed and there was no getting out of that. I had no control. GASP 😉 I had to just reshift my focus on the next step. That was key to me NOT freaking out and having a complete meltdown and I do have to say that with my family at my side, we were able to deal with the issues and make it through safely…lol

Needless to say, in all of the craziness and all of the change of plans…my own personal “best eating plans” for my success in finishing Hammer & Chisels’ final 2 weeks went awry. Like, serious bread eating was done. (my comfort food of choice, along with cookies!)

I was devastated…not going to lie.

I felt like I was hit by a truck at some points and it’s kind of stupid because I was really only dealing with worrying about other’s in my family…and the change of plans in my home.

Nothing bad had happened to me aside from this adjustment period… and yet, I was kind of making a big ordeal about the stress. I know that I’m not the only person who does this, right? And imagine had it been directly concerning ME…that would have thrown me even more off balance.

So what happens now? Like, after I had eaten the garlic bread I wasn’t supposed to eat, and the huge sandwich I inhaled at lunch with my sister and niece…and maybe even some “bites, licks and tastes” of cookies and brownies. I felt bloated, heavy and lethargic and I now know better than to think I had “undone” all the good things from the past few months. It made me reflect back to when I first began this fitness/health journey; before I learned what eating the right foods means and what type of serious focus to place on my success along the journey.

I resonated with those who are suffering the unknowns…thinking that days, weeks, weekends, or months can be the end of our good intentions. Believing the nasty “diet world” hype that surrounds us at every corner, magazine, commercial, etc. can make anyone crazy if we don’t educate ourselves on what is true and what is going to help us continue. The one thing I know that is helping me is my online support group and the complete understanding that I have control and power to focus on my day to day plans. Nothing ever goes perfectly. We can plan all we want and it still can become skewed or completely off kilter but I can always reset and refocus, right?

So can you!

I want to share how I’m making this work for me; instead of having a binge fest and just saying, “to hell with it all this week cuz I’ve already screwed up my last week and a half of this meal plan on hammer and chisel. There’s no way I’ll get the results I wanted now…”

That’s NOT the way to think! I used to think this way and I bet you have (or still do) too! Right?? 🙂

So instead, I am drawing that line in the sand and getting on board like a BOSS LADY! I’m even catching up today in my business info that had to slide since I didn’t have the amount of time available as I usually do. Here’s what I will be committing to this coming week:

  1. Waking up at 5am all week to start my day with my workout, breakfast and personal development reading.
  2. Planning out my business hours and scheduling time for my family and breaks so I don’t overwhelm myself just because I am further behind than usual. (I used to over do things at this point in thinking I could “catch up” again in a day or two but this was a self defeating cycle that left me worse off in the long run)
  3. Making sure that my shakeology gets into my body every day this week…(although this is easy for me now and I haven’t skipped a day all year so far!)
  4. Planning my meals and sticking to the plans!!! (this one is my main priority this week…only because it’s the hardest thing for me to do!) I am even going to share this plan with you below so you can feel free to follow along or even share with me any questions you would like to ask (email me or post below)


Week 8 Hammer & Chisel:

Monday: Workout – Chisel Endurance and 10 min ab chisel

Tuesday: Max Hammer Strength

Wednesday: Chisel Cardio (this one is brutal!)

Thursday: the plan says it’s REST day but I switch my rest day to Sunday – Hammer Plyometrics

Friday: Total Body Chisel

Saturday: Hammer Power (my fave!!) and 10 min ab hammer

Here’s my meal plan for Monday: 

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I will share my plans for Tuesday through Sunday to stay on track. Being accountable to what I say I’m doing versus just pretending that I’m on track when I slip up (cuz life happens, right??) is the secret to my success in staying on track the past few years!!

I’m so excited to kick off our new support group as we prepare to get fit and healthy for summer this Spring! There’s still time to jump in if you are 100% serious, just message me today or fill out this form to get your goals lined up and I’ll contact you right away.



Valentine’s Day for All

Ahhhh….Valentine’s Day.

If you’re anything like me, you don’t put a lot of attention on this day as it’s totally over-commercialized for the marketing industry but I do like to have some fun and just enjoy some extra special time with my hubby no matter what! (always a good thing, right?)

But what I realize is that this day is spent worrying about buying flowers; buying chocolates; buying expensive jewelry and gifts; spending a fortune on a dinner reservation…etc. That’s really not how I would describe “true love”…haha 😀 This can also bring about stresses about our current programs for following a healthier lifestyle and dealing with the decadent temptations that surround this day. Candy, chocolate, desserts, OH MY!!!

I thought I’d share with you a typical and fun plan you can enjoy EVERY day of the year…even today! ❤

—> If you need a healthy meal plan option that I recommend to follow for best results, here’s a plan that I have set up for weeks when I just need to get back to basics: FREE Slim Down Meal Plan

So for a fun breakfast idea with your love, I am loving:

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Banana French Toast (you can choose to add strawberries for Valentine’s Day)

Serves: 4
Hands-on time: 10 minutes
Total time: 15 minutes


  • 2 oz low-fat cream cheese
  • 2 tbsp unsalted natural peanut butter
  • 1/4 cup nonfat plain Greek yogurt
  • 3 tsp pure maple syrup, divided
  • 1/2 tsp ground cinnamon
  • 8 slices whole-wheat bread
  • 2 egg whites
  • 1 egg
  • 1/4 cup low-fat milk (preferably 1%)
  • 1/8 tsp ground nutmeg
  • 2 medium bananas, peeled and sliced (or 2 cups hulled and sliced strawberries)
  • 1 tbsp fresh orange juice
  • 1 tsp orange zest
  • Olive oil cooking spray


  1. In a small bowl, mix cream cheese, peanut butter, yogurt, 1 tsp maple syrup and cinnamon until smooth and creamy. Spread 2 1/2 tbsp cream cheese mixture onto each of 4 bread slices. Top with remaining 4 bread slices; set aside.
  2. In a medium bowl, whisk egg whites, egg, milk and nutmeg; set aside.
  3. In a separate small bowl, toss bananas with orange juice and zest; set aside.
  4. Heat a medium sauté pan on medium-high. Mist with cooking spray. Immediately dip 1 sandwich in egg mixture, coating both sides, and place in pan. Repeat, cooking 2 sandwiches in pan at once. Brown sandwiches, about 1 minute per side. Remove and top with banana mixture and remaining 2 tsp maple syrup, dividing evenly. Serve immediately.

Nutrients per serving (1 sandwich and 1/2 cup banana mixture): Calories: 332, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 45 g, Fiber: 6 g, Sugars: 15 g, Protein: 16 g, Sodium: 366 mg, Cholesterol: 61 mg


Not too bad for breakfast, right?

About 2-3 hours later, I’ll have my Shakeology and on a day that is known for pink hearts, strawberries and anything red…I chose Strawberry flavor today and made it with 1 cup water, 1 cup ice and 5 pecans. (ya, it’s silly to count only 5 but I like the nutty flavor and this gives me a small amount of calories for a big flavor boost!)

My sweetie and I then enjoy a fun lunch. We prefer to go out at this time of the day instead of fighting the night crowds but it’s also special to just stay in and cook together. Seems like he’s always more eager to cook with me than me asking him to make something on his own. (try it, it works!)


But asking him to take a selfie with me is usually out of the question!! (see here)

I don’t know what it is about salmon, but making it at home still seems like a restaurant style pleasure. We usually make a fun salmon recipe at least once a week for dinners but for a special occasion, we are known to add it into a midday meal too! Here’s a really fun and tasty way to get it made right!

  • Salmon & Bok Choy with your love ❤ 
  • 2 fillets salmon (6 to 8 ounces each), without skin
  • 2 tablesoons olive oil
  • 2 tablespoons low-sodium teriyaki sauce
  • Salt
  • Pepper
  • 1 teaspoon sweet paprika
  • 1 large bok choy, chopped
  • 4 tablespoons butter
  • 1/4 cup chopped white onion
  • 1/2 cup vegetable stock
  • 1/4 cup frozen green peas
  • 1/4 teaspoon dried thyme


  1. Preheat oven to 375 degrees.
  2. Brush both sides of salmon with olive oil and place skin side down in a saucepan over medium-high heat. Brush with teriyaki sauce and season with salt, pepper, and paprika. Place skillet in oven for 15 minutes, or until fish is cooked through.
  3. Meanwhile, steam or boil bok choy until tender, about 8 to 10 minutes.
  4. Heat a frying pan over medium heat. Add butter and melt. Add onion and cook until translucent, about 5 mintues. Add bok choy and veggie stock. Cook until soft. Add peas, thyme, and salt and pepper to taste. Sauté until stock has mostly evaporated, about 10 minutes.
  5. Remove salmon from oven and cover skillet with aluminum foil. Let rest 5 minutes before serving. (This allows juices to distribute throughout salmon.)
  6. Serve salmon atop bok choy.

Screen Shot 2016-02-14 at 2.07.52 PM

Pretty awesome, right????

For my next snack, (cuz I’m all about lifestyle goals and sticking to my 2-3 hour marker of eating a meal or snack is a non-negotiable for my success!) I’ll have about 1/3 cup of oatmeal soaked in 1/3 cup of almond milk in the fridge for about 20 minutes or more; and then I’ll add 1/2-3/4 cup greek yogurt (Fage only for me!) and 1 tsp PB and a few drops of stevia. I mix it all up and it’s freaking awesome creaminess goodness. (I know that last sentence made no sense but I don’t really care cuz it’s that good to not care!)

And finally, onto the final meal of the day…DINNER!! Or is it ‘supper’?? 🙂 I know my hubby loves his specialty type sandwiches (he actually watches the food network and searches out nearby eateries that are recommended for this reason). So I am sharing a favorite of his and even though I technically steer away from sandwiches due to the higher carb count…this one only gives about 350 calories for the serving. So I figure on a special occasion, it’s definitely an “all go”!!!

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Steak Baguettes with Pesto Mayo


1 (12-ounce) boneless beef sirloin steak (about 1 inch thick), trimmed
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 tablespoons canola mayonnaise
2 tablespoons refrigerated pesto sauce
1 (12-ounce) piece white or whole-grain baguette, split in half horizontally
1 cup packed baby arugula (about 1 ounce)
3 (1/8-inch-thick) red onion slices
2 plum tomatoes, thinly sliced lengthwise


Heat a grill pan over medium-high heat. Sprinkle steak with salt and pepper. Add steak to pan, and cook 2 1/2 minutes on each side or until desired degree of doneness. Remove the steak from pan, and let stand 5 minutes. Cut steak across grain into thin slices.

Combine mayonnaise and pesto, stirring until well blended. Spread mayonnaise mixture evenly over cut sides of bread. Layer bottom half of bread with arugula, red onion, steak, and tomato; top with top half of bread. Cut sandwich diagonally into 4 equal pieces.

Nutrition Information

Serves: 4|  Serving Size: 1 sandwich

Per serving: Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 45mg; Sodium: 674mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 1g; Protein: 25g

Not too shabby, right? And pair it with a nice side salad with balsamic vinaigrette or other homemade favorite dressing…you can light up some candles and throw on some mood inducing music to create the romantic atmosphere, right? No need to throw down $100 for a night of eating.

And if you know anything about me, you know I cannot pass up the chance for a decadent and chocolatey dessert!! 🙂 (and I’ve trained my family to enjoy these too! lol)

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I’m not sure if you’re familiar with Chocolate Covered Katie but her website of recipes are to DIE FOR!!! No kidding at all! Please go check it out for yourself! ❤ Here is a favorite of mine that I got from her recipe book and I can guarantee you’ll love it too!!


  • 1 cup spelt or ww pastry flour
  • 6 tbsp cacao or unsweetened cocoa powder
  • 1/2 tsp each: baking soda and salt
  • 3/4 cup granulated sugar of choice or xylitol
  • 1/2 cup mini chocolate chips, optional
  • 1/4 cup yogurt of choice
  • 3/4 cup water
  • 1/4 cup almond butter, peanut butter or any nut butter of choice
  • 2 tsp pure vanilla extract


Preheat oven to 350 degrees F, and grease an 8-in square or round pan.

Set aside. In a large bowl, combine the flour, cocoa powder, baking soda, salt, optional chips, and sweetener, and stir very well. (If your nut butter is not stir-able, gently heat it until stir-able.)

In a new bowl, whisk together the nut butter, yogurt, water, and vanilla. Pour wet into dry and stir until just combined (don’t over-mix), then pour into the greased pan.

Bake 25 minutes or until batter has risen and a toothpick inserted into the center of the cake comes out mostly clean.

(I like to take it out when it’s still a little undercooked, let it cool, and then set in the fridge overnight. This prevents overcooking, and the cake will still firm up nicely as it sits.)

Sprinkle with powdered sugar or find a healthy frosting recipe to top it off with…don’t forget the strawberries and sprinkles to celebrate the end of this romantic day!