Author: Kelly Francis Bell

Welcome to The KFB Method, a program where education, inspiration, and empowerment come together to transform your life.

With this unique program, you will be given expert advice and life-changing knowledge, allowing you to navigate the complexities of family, work, and social life without sacrificing your body confidence.

Imagine breaking free from the cycle of frustration and achieving the results you have always wanted. Our program tackles the common confusion and overwhelm head-on, helping you overcome the challenges of staying motivated, finding time to exercise, and navigating fad diet advice.

Perfect for women seeking a permanent solution to lifelong health and wellness challenges, and who also want to upgrade how they look and feel. The KFB Method offers results-driven principles to help you create a sustainable lifestyle that truly works for you.

Start your transformation today and experience the difference.

The KFB Method

Transform your life with our online program designed specifically for women looking to boost body confidence, improve diet, enhance fitness, feel better and look incredible – whatever your age or stage.

Enjoy personalised support tailored to fit your unique needs and lifestyle. Our program helps you overcome challenges and achieve lasting results.

Commit to a minimum of 8 weeks and experience a comprehensive approach to wellness that empowers you to feel confident and healthy inside and out.

• Deep Dive Consultation: Begin your journey by working on success coaching. Together we will find immediate actions to achieve results today.
• Personalised Action Plan: From day one, effortlessly implement your custom game plan. You will be provided with a detailed blueprint based on the insights from your deep dive consultation, ensuring a unique approach tailored to you. Whether you’re focusing on new life changes, fat loss, muscle building, optimal health, or a style makeover your initial blueprint will be created for your goals.
• Weekly Progress Accountability: Benefit from optional weekly 1-1 check-in calls, ensuring all your questions about training, nutrition, lifestyle, and mindset are addressed. Update and refine your blueprint for success as you start to transform throughout your time inside the programme. Breaking through the plateau with your weekly check-in.
• Weekly Educational Series: Educating = Empowering, learn on a weekly basis to help you create a way of life that guarantees life-long results. We’ll work on Nutrition, Mindset and Exercise Programming as well as how to style yourself to feel your most fabulous version of you!
• Behavioural Coaching: Life-long results doesn’t just mean over-restriction for 8 weeks. Using our mindset tools, daily accountability and education series you will start to understand the triggers, patterns and behaviours that have been sabotaging you for years.
• Lifestyle Optimisation: We’ll take a magnifying glass to your lifestyle to help you create energising sleep habits, hydration protocols, alcohol education and stress management.
• Social Strategy Guide: Learn to understand how to navigate a busy social life whilst still optimising your results.
• Start dressing for success. Learn the best items to wear for your body and how to transform for look with tips and tricks to elevate your style. You’ll feel better, think more clearly, have an abundance of energy and get so many compliments from friends and family.

 Book your FREE consultation today and transform your whole life….

When making dietary changes for health and wellness, as well as weight loss, preparation is so important. I cook more than I will eat in one evening so that I have lots of leftovers for lunch the next day. Weekends are a great opportunity to meal prep for the week ahead, and I also batch cook. My tip is to plan the meals for the week ahead, batch cook on a Sunday, freeze what you can and get really organised, so that you are never reaching for a quick food fix. Soups and stews are ideal for lunches; make sure to pack them with veggies and lentils to feel more satisfied and full.

A key aspect of any change in your diet is to be sure you’re not lacking in any vital vitamins and minerals. Calcium can be found in things such as kale and chickpeas, protein can be found in peas, nuts, lentils and quinoa, and you can get sufficient amounts of iron through lentils, chickpeas and, of course, spinach also.

A huge barrier people often find when changing how they eat is the myth that healthy recipes need expensive ingredients. Yes, eating healthy could be expensive if you’re constantly buying the superfood of the month, but it doesn’t have to be.  Once you stock up on the crucial ingredients in your cupboard they will last you a long time, the only things you need to buy fresh is fruit and veg.  Don’t worry about having to hunt certain healthy foods down, use whatever fresh stuff you can get hold of.

You Can’t Out-Train A Bad Diet

Exercise alone is rarely a successful way of losing weight. There’s no doubt that exercise is one of the best things in the world you can do for your mental and physical health. It is incredible, a blessing if you are able to run, walk, jump, lift. But weight loss due to exercise alone? Hmm, not so much.

Most people overestimate calories burned during exercise (by a long shot). I’ve seen people in the gym finish their session and then guzzle down a protein shake that probably has more calories in it than they had just burnt anyway!

While research is very clear that it’s almost impossible to keep weight off unless you exercise regularly. If you were to improve your diet and not exercise, you would lose weight but eventually your metabolism would slow and you would have to eat like a sparrow to sustain your weight loss. If you were to exercise and not work on your diet, you would likely improve your cardio fitness and possibly gain some lean muscle to speed up your metabolism, but not by enough to really lose much body fat. If you pay attention to both exercise and diet, you’ll be well on your way to achieving your goal. Remember, your food choices equate to around 80 per cent of the fat-loss equation. That’s why ‘you can’t out-train a bad diet’. Eat and exercise like your life depends on it…… because it does.

 

 

 

If only there were more hours in the day.  More time for the things we all think of doing, but never really get around to.  Busy lives full of business meetings, play dates, housework and taking care of others – actually looking after ourselves can be put on the backburner.

Life can really feel like a blur at times, and a little bit overwhelming.  Anyone that has children will know that even a toilet trip requires an audience!  Trying to get just half an hour to yourself can feel impossible, but without self-preservation the body and mind can become out of balance and before you know it you’re eating on the run, fuelling your body on junk, not sleeping well and generally feeling rubbish.  We can all feel this way at times, sometimes we don’t notice we haven’t taken care of ourselves until we become ill or completely burnout.

How can we all find that healthy balance and make the most of our time?  A great way to get back your balance is to write down what you would like to do if you had some free time, and then add it into your schedule as a must!  Pencilling in “me time” can feel so selfish, but it’s pretty essential to both our physical and mental health.  We find the time for the important stuff in life so make yourself important too!

Here are 5 ideas to having some time out:

1. Staying active

We all know that exercise creates endorphins, but also any physical activity can make us feel great.  Cycling to work, walking the dog, gardening are all great ways to keep moving.  Just being outdoors can give us a greater sense of wellbeing – whatever the weather, even if you only have 5 minutes to spare.

2. Taking a bath

Ah the ultimate indulgence.  Fill it with bubbles, light some candles and listen to some relaxing music. Pure bliss.

3. Reading

Turning off your phone at night and reading can help you to unwind after a busy day.  If you’ve got a good book, it can be totally escapism.

4. Take time when you eat

Sit down and eat slowly with as little distraction as possible.  Enjoy every mouthful.

5. Stop and smell the roses

Although it may seem like a cliché, taking time to “stop and smell the roses” can really put life into perspective and give us instant gratitude.  Just some quiet time to think and appreciate what we have has a profound effect on our lives.  Like anything it takes practice, but daily affirmations help to remind us of the good stuff.

Our time is precious and our days are short, but with a little sacrifice of something else there’s usually room for movement, then as if by magic finding the time we need is right there!

Kelly x

Is it really possible to have your cake and eat it, quite literally?  For some the mere sniff of a custard slice and 10 pounds head straight to the derriere!  Remember the old adage “a moment on the lips, a lifetime on the hips!”  How true it seems for some of us!!  So what makes one person able to eat whatever they please, while others have been on a ‘diet’ FOREVER?

We all know that friend or work colleague who can eat pizza or doughnuts (while we’re sat with a salad) and never put a pound on.  Everyone says “Wow, I wish I was that way, she’s naturally thin” or “She’s blessed with a high metabolism.”  Or what about those people who look very lean, yet claim they don’t do a single bit of exercise?!  You know what I mean, right?

While this can make us feel green with envy, take a good look at their daily routine.  More than likely they are constantly on the go, and never sitting still – whether it’s hoovering, walking the dog or dashing about the office.  This makes a huge overall effect to the amount of energy (calories) they use each day.

One scientific observation I came across suggested that in general thin people are usually emotionally detached from food.  Unlike emotional or stress eaters, they tend to lose their appetite when upset or stressed.  They will often forget to eat as food isn’t that important to them.  While it looks like they are eating whatever they like, they probably only eat it in quite small amounts (therefore consuming fewer calories).

The bottom line is to remember that unless there is an underlying medical reason behind weight loss/gain, (and although hormones and genetics can possibly play a role in whether we are thin or overweight), it’s most definitely lifestyle that has the most significant effect on body mass.  It is an absolute truth that nobody can sit on their butt all day every day, while eating cream cakes, without putting on a single pound – FACT!

So now that we know that we can all have the same opportunity to have the body we desire, let’s not get mad next time someone says they can eat whatever they want.  We know better!

If you want to lose body fat move more and eat better, and save the good stuff for a now and then.  There’s no quick fix and it certainly isn’t easy (nothing worthwhile ever is).  Aim for progression not perfection.  Most definitely eat the cake that you have been wanting, denying yourself only makes you want it more – we are only human after all.  Body mass doesn’t define health, and wellness begins inside.  Feed your body well for the majority of the time and respect it, and it will work like a dream – your body shape will change naturally, food guilt will disappear and you’ll feel a spring in your step every day!

Kelly x

Ahhh the post pregnancy body.  The baby belly, stretch marks, excess weight, saggy boobs – the list goes on.  Those darn kids, ruining what was once a temple.  Right??

Being a mum of 2 girls, I completely understand how difficult it is to get our bodies back into shape after having a baby, but it’s also so important to accept the changes.  Those tiger stripes are there for a reason mamma, so be proud!!

The only thing we can do is to be the best version of ourselves, so working with the body you have is where to start.  Forget the dress sizes, bin the scales, they are but a number.  Focus on eating well and moving daily.  Don’t make time an excuse!  Of course, we are all so busy and life seems to move so quickly these days, but make your health and wellbeing priority on your list of things to do.  In fact, don’t make anything an excuse.  Your body isn’t ruined and it’s certainly never too late to start.  So whether your baby is 20 weeks or 20 years old, you can always make positive changes to your health and wellbeing.

As women, we are programmed genetically to be nurturers, carers, and putting others first is a natural instinct.  Trying to change that and focus of ourselves can feel selfish, but in the long run it’s beneficial to those around us (you know what I’m saying)!

The question I get asked more than any other is “how do I get rid of my baby belly, I just can’t seem to shift it?”  I always ask if it’s ok to take a look, and 99% of the time the ‘baby belly’ is actually just excess body fat – which is the best news as it means you don’t have to be stuck with it forever and you CAN get rid of it!

In order to get rid of excess body fat there needs to be a calorie/energy deficit within the  body.  In order to lose 1lb of body fat per week, the calorie/energy intake needs to be cut by 500kcals per day.  You can do this by upping your workouts, moving about more, and eating less of the bad stuff.  There really isn’t a quick fix, but noting your food intake and exercise can be really beneficial in helping you become more mindful of your lifestyle.

Unfortunately, it’s not possibly to spot reduce excess fat on your targeted area, so you might find that if you’re wanting to lose body fat from your belly, it may come off your legs or even arms first, for example, and no amount of sit ups will change this – rubbish I know!  Persevere though, and the results you want will come.

Just remember your post baby body is beautiful and has served its purpose well.  It’s created the miracle of life, and that’s definitely something to be proud of.

I hope you find this useful.  If you have any questions, please don’t hesitate in contacting me and I’ll be happy to answer.

Kelly x