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DONIELLE KASPER

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ONE ON ONE TRAINING

NUTRITION COACHING

ONLINE COACHING

Hi, I’m Donielle!

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WHY TRAIN WITH ME?

I have been a trainer for 3 years and am passionate about making your health and wellness journey a success! I personally believe that living a healthy lifestyle should be all about balance! I am here to help you find what that healthy balance is for you.

You will be updated via my blog with health and wellness information!

doniellekasper

I help women lose fat, gain strength, and feel confident in their body without restriction.💙

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Winter is coming and you feel sick, fatigued, and tired? 🥺⁣
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Good news! You can avoid these icky feelings with the right nutrition! 🥑🥦⁣
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Are you wondering what the hype is about vitamin D? ⁣
It’s an essential vitamin your body produces when you are in the sunlight. Just 15-20min in the sunlight a day is enough exposure to produce the right amount of Vitamin D. ☀️ ⁣
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Depending where you live, you may not get enough sunlight year round. For example: I live in Minnesota, so from October-May, the UV-index is not high enough for my body to produce enough Vitamin D through sun exposure.🌞🥶⁣
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No matter what your diet looks like, you cannot get sufficient amount of vitamin D. This is where supplementation comes in. ⁣
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I recommend starting with 1,000 IU’s. See how this makes you feel. When I get sick, I double my dosage. ⁣
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You can have your doctor test your vitamin D levels to see exactly how much you need. ✅⁣
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Do you take Vitamin D? Please share below! 🤗
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#vitamind #winteriscoming #happiness #fluseason #healthcoach #weightlosscoach #fitnesscoach #onlinecoach #intermittentfasting #healthyfoodie #healthieru #positivevibes #healthymeals #foodfreedom #weightlosstips #weightlosssupport #weightlossjourney #flexibledieting #fulldayofeating #strongwomen #confidentwomen #summerchallenge #freechallenge #fastingforweightloss #bodybydondon #setgoals #bestself #positivetalk #healthieru

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4️⃣ Things to STOP and START doing with your nutrition ⁣
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🛑STOP labeling your food as “good” or “bad.”⁣
🛑 STOP obsessing over calorie count. ⁣
🛑 STOP making yourself feel guilty if you over indulge. ⁣
🛑 STOP telling yourself you “can’t” have something. The moment we tell ourselves we “can’t” have something is the moment we crave it the most. ⁣
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4️⃣ Things to start doing instead! ⬇️⁣
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✅START eating foods that make your body feel GOOD. I have my clients ask themselves this question “how is this food going to make me feel after I eat it?”⁣
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✅START focusing on micronutrients (veggies and fruit) instead of trying to fit all your calories in for the day. ⁣
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✅START allowing yourself to enjoy the food you love! You want a piece of pizza? Then have it, but once you eat it, be done with it. Don’t allow yourself to feel guilty after you eat it. ⁣
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✅START telling yourself you CAN have whatever you want. 80/20 is the moderation I teach my clients. 80% of the time eat foods that fuel your body and make you feel GOOD. 20% of the time eat the foods/treats you love! ⁣
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Small changes lead to big results! You don’t need to be perfect to get results, you just need to be consistent. 💃🏼 •
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#foodforthought #healthylivingtips #healthyhabits #healthyweightloss #healthylifestyle #healthandwellness #healthandfitness #healthcoach #weightlosscoach #fitnesscoach #onlinecoach #intermittentfasting #healthyfoodie #challenge #summerchallenge #intermittentfasting #intermittentfastingforweightloss #healthieru #mondaymotivation

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Slow cooker salsa verde chicken recipe 😍⁣
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Crockpot season is my jam! It makes meal prepping so easy!⁣
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Ingredients ⬇️⁣
🔹1 lb. chicken breasts⁣
🔹1 1/4 cups salsa verde (I got mine from Whole Foods)⁣
🔹Chicken bone broth⁣
🔹Salt to taste⁣
🔹Pepper to taste⁣
🔹Garlic powder to taste⁣
🔹Olive oil⁣
🔹Cauliflower rice⁣
🔹Broccoli⁣
🔹Mushrooms⁣
🔹Asparagus⁣
🔹Optional - grass fed butter or ghee⁣
🔹Optional - avocado ⁣
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Instructions⬇️⁣
1️⃣In a slow cooker combine bone broth, chicken, and salsa verde. ⁣
2️⃣Cook on low for 6 hours.⁣
3️⃣During the last 30min of cooking, shred the chicken breasts and let finish cooking. ⁣
4️⃣While chicken is cooking, cook cauliflower rice on the stove in olive oil. ⁣
5️⃣Preheat oven to 425 degrees.⁣
6️⃣Cut up broccoli, mushrooms, and asparagus.⁣
7️⃣Place on pan with olive oil, salt, pepper, and garlic powder.⁣
8️⃣Cook for 30-40min.⁣
9️⃣Once everything is completed you can mix together!⁣
🔹Optional - add avocado to the top! ⁣
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📍Make sure you save this recipe! This is a great crockpot meal that will make meal prepping for the week easier!

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💕Let’s practice some GRATITUDE!💕⁣⁣
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What are 3 things you love about your life right now? ❤️⁣⁣
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Life is extremely AMAZING, and we need to celebrate the small things. ⁣⁣
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I will share my 3, then I want you to comment below to share what your 3 are! Glad we are on the same page! 😘⁣⁣
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1️⃣My SUPPORT system. I have the most amazing family, husband, friends, and clients who support me through all of life's struggles. To be completely honest, I have no clue where I would be in life if I didn’t have a support system from these amazing people. Sooo much love for them! 🥰⁣⁣
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2️⃣My BUSINESS! Owning my own business has been a dream of mine ever since I started college. I am currently living my DREAM! I get to impact so many lives each and every day, and I could not be happier! I have finally found a balance that matches my values, passions, talents, and spiritual beliefs! Every single one of my clients makes me a better person. I thank you all for that! 🙏🏼⁣⁣
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3️⃣My HEALTH. Emotionally I feel better than I ever have. My gut health is the best it has ever been. I am mentally in a stage where I have found a healthy balance in my health journey. I used to define my health by the way I look; I have now learned there are so many other ways to make myself feel better overall! 🏋🏼‍♀️⁣⁣
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I would love to hear what things you love about your life! Please comment them below! 👇🏻
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#happyfriday #graditude #lovelife #blessed #positive #healthcoach #weightlosscoach #fitnesscoach #onlinecoach #intermittentfasting #healthyfoodie #healthieru #positivevibes #healthymeals #foodfreedom #weightlosstips #weightlosssupport #weightlossjourney #flexibledieting #fulldayofeating #strongwomen #confidentwomen #summerchallenge #freechallenge #fastingforweightloss #bodybydondon #setgoals #bestself #positivetalk #healthieru

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Why processed foods cause weight gain!⁣ ⬇️
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We know sugar is bad for us, but do we know why it’s bad and what it’s doing to our bodies? ⁣
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1️⃣ When we eat processed sugar, our blood sugar rises causing our pancreas to release insulin. Meaning our bodies are unable to burn fat during this stage. ⁣
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2️⃣ Calories from sugar are “empty” calories. Sugar DOES NOTHING FOR US! ⁣
Our bodies are going to absorb the sugar, but it does not have any nutritional value. There are no micronutrients (vitamins and minerals) in processed sugar.⁣
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3️⃣ Sugar is 7 times more addictive than cocaine! 😵 How scary is that?? When eating sugar, our bodies crave it and want more of it. This makes it hard to stop eating it. ⁣
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4️⃣ Sugar blocks our leptin hormone levels! Do you ever wonder why after eating processed sugars you never feel full? It’s because sugar blocks our leptin hormone levels, which tell our bodies when we are full. ⁣
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Because of all the factors listed above, consuming processed sugar is going to make it harder for us to lose weight. 🙅🏼‍♀️⁣
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I’m not saying you have to completely cut out sugar. Some people are okay having sugar on rare occasions, but others can’t stop having it once they start. ⁣
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Make sure you are doing what fits into YOUR goals, not someone else’s. 💙
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HealthyLivingTips #HealthyHabits#HealthyWeightLoss #HealthyLifestyle#HealthAndWellness #HealthAndFitness#HealthCoach #FitnessCoach#WeightLossCoach #IntermittentFasting#IntermittentFastingBeginner⁣⁣ #FastingForWeightLoss#SimpleWeightLoss #WeightLossTips#WeightLossSupport#WeightLossJourney #FatLossTips#FlexibleDieting #MacroDiet#PlantBasedDiet #PlantBasedLifestyle#FoodForThought #HealthyMeals#HealthyFoodie #FitFoodie#FoodFreedom #PositiveVibes⁣⁣ #HealthierU

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Workout Wednesday - Partner Edition! 💁🏼‍♀️⁣
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Back and biceps with my girl @kayleemarie_fit 💪🏻⁣
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➡️4 sets, 12-15 reps ⁣
🔹Assisted pull ups ⁣
🔹Alternating bicep curls ⁣
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➡️4 sets, 12-15 reps ⁣
🔹BB row⁣
🔹DB reverse fly⁣
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➡️4 sets, 12-15 reps ⁣
🔹Lat pull down (not pictured) ⁣
🔹Seated rows ⁣
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➡️3sets, 12-15 reps ⁣
🔹Wide cable rows ⁣
🔹Rope bicep curls ⁣
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➡️3 sets, 25 reps ⁣
🔹Rope lat pull throughs ⁣
🔹Preacher bicep curls ⁣
(This superset sucked) 😅⁣
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Make sure you save this awesome back and bicep workout!📍⁣
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Had such a fun time workout out with Kaylee! Make sure you check out her page - she posts amazing workouts!
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#foodforthought #healthylivingtips #healthyhabits #healthyweightloss #healthylifestyle #healthandwellness #healthandfitness #healthcoach #weightlosscoach #fitnesscoach #onlinecoach #intermittentfasting #healthyfoodie #challenge #summerchallenge #intermittentfasting #intermittentfastingforweightloss #workoutwednesday #backday

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Address
6589 Laketowne Pl Suite 1, Albertville, MN 55301

Hours
Monday—Friday: 5:30AM–5:00PM

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