Keto For Women


I snagged the last copy on the shelf today!

If you are not familiar with Leanne Vogel, you need to check her out… she has some awesome podcasts as well!

Transformation Update

Late post, however I wanted to share the 2 month transformation photo!

I want to also welcome all of my new friends to my instagram page (follow me on IG:ketocop) as well as on my Facebook page (KETOcop’s Keto Corner)!

I love the community we are building together and seeing how inspirational you all are to me and others on the same journey!


2 Month Keto Action Report

2 Month Keto Update

SW: 202 lbs

CW: 179 lbs

Pants: Started at a size 16. NOW – 12

Shirts: Started at XXL/XL. NOW – M/L

Dress: Started at 16/18. NOW – 10

Work: Started size 40 pants and 40 shirt. NOW- Size 36 Pants and 38 shirt!


*My wedding ring fits very loose

*I have energy to walk and exercise

*Walking and exercise does not cause extreme pain in my right foot as much

*I have so much more Mental Clarity

*Gaining self-confidence

*I feel as if my outlook is much more positive

*Less Bloating and Fatigue

*So much more focus and calm

*Starting to see a glimpse of my old figure coming back

*I have a huge support group and have friends, family and coworkers who have joined me in the last month eating Keto! It is so motivating seeing their results!

*I have a better self-acceptance and I am learning to love myself all over again

*Less depressed – rare now

*Less anxiety

*Less illness and sickness

*More energy

*I feel an overall lightness… that’s really all I know how to explain it!

I didn’t lose as much weight as I did the first month… that’s ok! I am NOT disappointed! I have done so much in only 2 months!!! I couldn’t even lose 5 pounds over the last 10 months prior to starting… I just kept gaining!

Every pound is an achievement, but it’s not just about weight anymore…. I feel better… happier… healthier.

Yay! HAPPY 2 Months to Me!

InstaPot Boston Booty!

I surprised myself with this one!… even my Husband too! Thank you!

There was even enough for leftovers!
 Prep Time 5 minutes
 Cook Time 1 hour
 Natural Release 10 minutes
 Servings 6 servings
 Calories 600 kcal


  • 3-4 pounds boneless pork butt or shoulder
  • 1 cup water

Dry seasonings:

  • 2 tablespoons smoked paprika
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin

For serving:


  1. In a small bowl, combine all dry seasonings until well-mixed. Set aside.
  2. Trim the pork of any visible fat. Cut into roughly 8 even pieces. Add the pork pieces and dry seasonings to a gallon-size resealable bag. Toss until the pork is well-coated.
  3. Add water to the pressure cooker pot. Place the pork pieces inside.
  4. Secure and seal the lid. Cook at high pressure for 60 minutes, followed by a 10 minute natural release. Manually release remaining pressure.
  5. Uncover and transfer only the pork to a large bowl, leaving the liquid in the pot. Use 2 forks to shred the pork. Toss with your favorite bbq sauce. Optionally serve with coleslaw.

Nutrition Info

This recipe yields 4 g net carbs per serving. Nutrition information assumes homemade keto bbq sauce is used.

Mother’s Day

First, I want to say I hope all of you Mommies out there had an amazing Mother’s Day yesterday! I was very fortunate to be able to spend Mother’s Day with my husband, children, parents and grandmother.  It was not an eventful day, which in my busy and hectic life, is just what the Doctor ordered. A day to just exist and not have to worry about an endless To-Do list that will never get finished.  My children and husband were super kind to me and I received some very sweet gifts from them. My step-son and my daughter picked out a dress together from Express. I was a little nervous because Express had been one of my favorite stores in the past, and sadly, it was no longer a favorite because I sized out of their brand when I gained all of my weight.  Alone in my room, I decided to take a deep breath and attempt to see if this beautiful summer dress would zip-up even halfway up my back. I stepped inside and was able to pull the dress over my hips and thighs…. this was the first sign of relief. Next, I placed the straps over my shoulders and the thin straps did not feel like rubber bands around my armpits. Whew, that was even more of a relief. Now, for what was probably the most stressful part of this entire attire change, zipping up the back of the dress. I pulled up on the zipper and I had made it to the halfway point where the zipper stopped at a bulge in the fabric, were the seam was thicker, as it was what stitched underneath the breast portion of the dress. Anxiety began to fill in the pit of my stomach, as this was a fast approaching issue I have experienced so many times in my past, not being able to fit into clothing I loved. I tugged at the zipper just a bit, to get it past that fabric… the zipper began to hold and migrate further up, until it could go no further.  I could feel the tears warm my eyes, as droplets fell onto my dress that covered my chest. These tear-stained drops were not from sadness, nor were they from any of my past/failed tear-stained attempts to fit into clothing I loved. These droplets were entirely welcomed and came from sheer happiness.  My children were able to pick out a gift they knew I would truly love, yet I managed to give myself the gift of being able to wear this gift, thanks to KETO. After I pulled myself together, I changed back into my jeans and t-shirt, wiped my eyes, pulled my hair back into my mommy-ponytail and joined everyone back in the livingroom. I do not think that they knew how happy a simple dress made me…. how a simple dress had changed me.

The rest of Mother’s Day was filled with watching my daughter read all by herself to her baby brother, Maddox, as well as deliver flowers to my mother and grandmother. I was thankful that I was able to have my mom join all of us for a late lunch, as we do not get many opportunities to go out as a group.  My husband, Thomas, was able to clean downstairs for me as a surprise, which if you knew our kids and our house… this was almost an impossible task! I received my first pandora charm bracelet which included 3 charms that had the birth stones for Atreyu, Haley and Maddox, as well as, a charm that said “MOM”. This is something I wish I could wear on a regular basis, but with my career in law enforcement, I am limited in what jewelry I am able to wear.  It was a very nice day …. and it was one of the most stress-free days I have had in quite some time.

I read a post where this wonderful woman was very upset that she had “cheated” on her Keto-Diet on Mother’s Day.  I had to respond, I just had to. NEVER should you ever feel guilty about anything you do as it relates to your diet or what you eat. NEVER should a Diet control you in that way. Changing your diet and your lifestyle is always a work in progress and is always going to flucuate. Here is what I told them – “Do not feel guilty or feel upset with yourself, I ate well outside my macros as well. I was able to laugh and smile and just be happy with my family eating lunch at a place my 6 year old knew I loved, though she was not aware of what my food restrictions were. Instead of stressing out over what I can and cannot eat, or telling my daughter that mommy can’t eat there…. I hugged her and said that was the perfect place! YES, I ate french fries…. YES…. I ate a burger (no bun) that was not grassfed.  Also, YES, I ate some of a banana while breaking it apart for my 11 month old who is learning new foods! Oh, and yes… those cookies were delicious, even though all that sugar burned my throat! YES, I chose Memories over Macros. Memories…. Memories because tomorrow I can eat my eggs for breakfast, my avocado for lunch and try to figure out what my kids will even attempt to eat that is keto-modified… Tomorrow I will be eating actively like I have been. Today does not change my overall progress I have worked hard for. Today is about YOU and your family. Make those memories. Tomorrow make those Macros.”

Leanne Vogel wrote in her book, The Keto Diet, these 5 important things that I will give my own personal testimony to, but here they are in her words:

  1. Ditch The Math – “Measuring and weighing your food is a complete waste of time. Your body knows when it’s had enough. Trust your body.”
  2. Trust Yourself – “After you’ve been eating keto for a while, ditch the “rules” and make up your own. After becoming fat-adapted, you’ll know what being in ketosis feels like.”
  3. Incorporate Positive Movement – “Think about what type of movement brings you joy and do more of that.”
  4. Start Practicing Self-Care – “Now I can see that when I take time for myself, I reap the rewards in self-respect, self-knowledge, and self-confidence.”
  5. Define Your Purpose

To all of you Mommies out there, remember you are worthy, so remember your worth. I hope you had an amazing day, regardless of any food you feel you should have eaten or shouldnt have eaten… FOOD DOES NOT DEFINE YOU!



Back On Track!

My weight increased slightly over the weekend and I was dumbfounded as to why! I knew I felt bloated and sorry… but constipated… but I didn’t think I would fluctuate that much. My ‘lady time’ each month has been arriving at unscheduled times since my diet change, yet I’ve been able to see first hand what Women go through with weight fluctuation during those times!

I am happy to report I am down to 183.0 as of this morning! Yay! I still feel as though I am at a stall, but I very well could just be retaining more fluid currently.

I have had such an outpour of love recently from the keto community and those in my life personally as it related to my weight loss. I’m happy to report I am down 20 pounds since I started just over a month and a half ago! I can’t wait to see how I feel once I shed another 20! It is remarkable to see and feel the difference when I look back at old photos or remember where I emotionally was then.

Those of you who are struggling or stalling … or do not know where to start …. you are right where I was. I hope that my story and my experiences can bring you hope as well as motivation to continue to pursue your weight loss journey no matter what! I’m in it with you 100%

I think becoming more self aware and trying to be more positive has helped me deflect negativity and conflict recently. I feel more calm, collected and clear minded. I do not feel so quick to anger or fold into tears as I once did. Maybe this diet and lifestyle will help me in removing myself from taking antidepressants. I placed myself on them through the direction of my doctor when I had my miscarriage before I was was pregnant with Maddox.

That pain will always feel like a brick I’m carrying around in my pocket, but over time I have, and will, continue to get stronger and carry weight with a lightness I didn’t think could be possible. I’ll always know it is there, but I can keep moving forward with it a part of me, not breaking me.

Stress can have a huge baring on weight loss stalls and overall health. I know I am not discussing much about Keto, but we have to focus on all of the pieces to this puzzle. You can never fully get to the end result with pieces missing or not in the right place. We need to get ourselves in the right place so everything falls into place.

My crutch is my anxiety and stress. I try to much to control the world around me and take control of my home… this can be anything from handling bills, making appointments, harping on school assignments, searching all devices to make sure our children are safe, make endless to do lists, “nag” my husband, etc… I’m also trying to protect everyone and that alone is stressful and can be emotional.

Learning to let go and let God take control is easier said than done. It’s like looking at that delicious ice-cream cone glistening in the summer sun, when you are sugar deprived … wanting that ice-cream so bad but you know you need to just let it go…. that you will survive!

Just like the Keto Diet, you will survive! Those cravings will pass. If you have ever been pregnant, you know!!!! Hell, I had gestational diabetes and was told I couldn’t have sugar or carbs! Telling that to me… a pregnant, hormonal and HANGRY woman… helped develop some self control in the process.

I don’t want to see anyone give up because the scale isn’t showing what you want it to, or you’ve gained, or stalled, or just plain hungry and want that damn slice of pizza. It gets easier. It takes what, 28 days to form a habit if done on a steady and regular basis? Give it a month, then look at your cravings… what tastes better now? I’ll tell you this, I took a day to really “cheat” just to try foods I’ve eliminated for a month. Bread tasted dry and flavorless, Mountain Dew was like drinking syrup that burned my throat, and I couldn’t even get in the mood to eat sushi and noodles.

It works, it’s a habit, a mindset and the beginning of a lifestyle to better yourself inside and out!

You’ve got this!