How do you overcome a weight loss plateau?

 

What happens when you start losing weight, and then all of a sudden, the scale stops moving?

 
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You've been putting in the hard work:  You're paying attention to eat nutritious foods MOST of the time, you've started consistently exercising, and you're starting to see results... But then what happens when the scale stops moving?

Whatever you do, DON'T feel discouraged!  Weight loss is never linear, it always tends to ebb, flow, and even pause at times.  When your weight loss stalls, it's probably due to a weight loss plateau.  These plateaus happen when your body adapts to the new habits you've created, like eating nutrient-dense food and exercising more.  

Check out 5 tips to help you burst through your next weight loss plateau:

1. Reassess your habits and be honest with yourself. 

Often times when you stop losing weight, it's because old nutrition and exercise habits are starting to creep back into your life.  Maybe you added an extra dessert this week, or maybe you felt tired so you skipped the 3rd set of weights at the gym.  The first step to overcoming your weight loss plateau is to be honest with yourself about your habits.  If you ARE losing sight of your nutrition habits, take a week or two to tighten them back up.

2.  Replace one serving of carbs with an extra serving of veggies everyday.

Replacing one of your daily carb servings with an additional serving of veggies will help you eat less calories while still feeling full and satisfied.

 3.  Try a new type of exercise

Don't be afraid to shake up your workout routine!  Challenge your body by trying a brand new type of exercise!  You never know what types of exercise you might enjoy that might transform your body unless you try them!  

4.  Don't forget to include strength training!

It's simple: our muscle cells burn more calories than our fat cells do.  If you're looking to increase your metabolism, try to increase your muscle mass by lifting heavy weights that challenge you (but that aren't too heavy you risk injuring yourself!)  Aim to incorporate 2-3 strength workouts into each week.  

5.  Increase your activity throughout the day!

Sitting at your desk from 9am-5pm every day doesn't mean you can't stay active.  Take 2 minutes every hour and run up and down a few flights of stairs.  Walk around the office while on a phone call.  Hold a 1 minute plank in-between meetings.  Take the long way to the bathroom.  It doesn't matter how or what you do, just find ways to MOVE throughout your busy work day!

As frustrating as weight loss plateaus can be, remember that these small changes can help the scale to move in the right direction.  Whatever you do, DON'T let yourself give up and revert to your old habits.  Celebrate the success you've had on your journey, and commit to being consistent so you can break through the plateau!

 

4 Ways to CONQUER Meal Prep!

 
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When I say the words "meal prep," do you imagine spending five hours on a Sunday in your kitchen measuring out about 30 ingredients, and having at least 20 reusable storage containers to hold your meals?

Newsflash: meal prep does NOT need to be time consuming more complicated!

Meal prep isn’t rocket science, but it’s also not very intuitive. 

Check out these 4 hacks to help you ace your meal prep game WITHOUT wasting your entire Sunday measuring out ingredients in the kitchen!

1. Spend money on the right storage containers.

Please note, this does NOT mean that you need to buy the most expensive food storage containers from a high-end department store! Wherever you shop, I encourage you to invest in some glass storage containers that can easily go from the oven, the refrigerator, to the freezer, or even to the microwave. In addition, you can buy special produce storage containers that keep fruits and veggies fresh for longer. I HIGHLY recommend using these! 

2. Focus on preparing ingredients instead of meals.

Do you ever find that eating the exact same thing for a few meals becomes boring and bland? Instead of preparing a casserole or soup that will last you the entire week, focus on preparing ingredients that you can have multiple uses. For example, cook and chop up chicken breasts so that you can use it in salads and in wraps. Or, wash and chop up veggies that you can add to salads or sauté as a side for dinners. 

3. Try to follow the 4/2/1 rule. 

Every week, try to prepare 4 different vegetables, 2 different proteins (such as chicken and eggs), and 1 starch (such as potatoes) ahead of time. By preparing mostly proteins and veggies, you’re automatically setting yourself up to lose weight or simply eat healthy, balanced meals. 

4. Don’t be afraid to cook different ingredients on a single pan.

If you’re looking to save time, cook all of your proteins, starches, and vegetables all at once. Simply toss your vegetables and a dash of olive oil and spread them on the pan along side the protein and roast everything together. Add different spices and sauces when you go to eat your meals to add flavor and variety.

Planning healthy meals doesn’t need to take up your entire weekend, but it DOES require a little bit of planning. Give yourself at least 30 minutes to prep/cut the food, and another 30 minutes to bake everything. Remember though, you can multi-task while your ingredients are baking! 😉

If you’re looking for other healthy and easy meal ideas, be sure to join my FREE Facebook group for women here!

 

5 Easy Ways to Quit the Weekend BINGE!

 

How many times have you worked SO hard during the week to eat healthy and exercise, only to blow it on the weekends? 

 
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If you've fallen culprit to the weekend binge, don't worry, YOU'RE NOT ALONE!  Heck, even sometimes I can have weekends that are the opposite of healthy!  

However, if you're trying to lose weight, keeping your weekends in-check is CRUCIAL to reaching your goals!  Check out these tips to help you stay on track, even during the most fun weekend events!

1. Focus on being CONSISTENT instead of being PERFECT.

Let's be real--the weekends are the time we should be ENJOYING our days without work!  It is 100% possible to lose weight and still enjoy meals at restaurants, and even a special dessert or drink on the weekends.  Instead of focusing on eating and exercising "perfectly," because that doesn't even exist, focus on making consistent, healthy choices when you CAN!  Don't restrict yourself, but control how much unhealthy food you're eating.  Eating a salad with veggies and chicken followed by ice cream cone won't cause you to gain weight, but eating pizza, burgers, fries, AND ice cream could cause you to gain weight.

2.  Forget about "good" and "bad" food, and focus on portions.

Here's the truth: Eating too much of the HEALTHIEST foods can cause you to gain weight.  

Instead of focusing on eating "good" or "bad" food, focus on the portions of ALL foods you eat on the weekends.  It's definitely important that most of the foods you choose are nutritious, but use your hand to help you portion out each meal.  For women looking to lose weight, include a palm size protein, fistful of vegetable, a small cupped hand of carbohydrates and a thumb size amount of fat in each meal, 3 or 4 times a day.

3.  Plan ahead and be prepared!

Often times, we know our weekend plans well ahead of the actual weekend.  If you have an upcoming party or BBQ to attend, or if you know you plan on getting ice cream on a hot summer day, try to eat healthy, nutritious foods for MOST of the day leading up to your event.  Then, when you arrive at the party or BBQ, you can enjoy some treats because you've stayed on track so far.  On the flip, if you have brunch plans, enjoy your brunch and mimosas, but then get back on track immediately after brunch by having a healthy lunch or dinner planned.

4.  Drink 1-2 glasses of water in between each alcoholic beverage!

It's not uncommon for many women to enjoy a few cocktails on the weekends.  Heck, that's one of MY favorite parts of the weekend!  However, it's easy to over-do it with the booze, especially when you know you can sleep all day tomorrow!  

In between each alcoholic beverage, be sure to drink at least 1-2 glasses of water.  Not only will this help control how many calories you're drinking, but it will also help prevent the dreaded hangover (which usually leads to poor nutrition choices.) 

5.  Accept responsibility for your decisions

The first thing I want to stress is that there's no "BAD" or "GOOD" food choices.  There are only more nutritious food choices, and less nutritious choices.  Eating is a simple cause and effect situation.  Everything we eat and drink takes us a little closer or a little further away from our health & fitness goals.  

Accepting the consequence is a great way to enjoy your food.  Plus, accepting the consequences helps to to really hone in on exactly WHAT less nutritious food choices are worth eating and drinking.  

If you're looking to lose weight or simply lead a healthier life, use these suggestions to help you stay on track!  I promise that you CAN lose weight and still enjoy weekends.  It just takes some mindfulness and planning ahead! ;) 

 

3 Healthy Meal Choices for when you're feeling LAZY!

 

Often times as women, we assume that cooking healthy meals means spending hours a day prepping and cooking in the kitchen. 

What happens when you want to cook healthy meals on a limited budget or with a limited amount of time?

 
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There's nothing worse than getting home from a long day at work, only to feel uninspired to cook ANYTHING.  It's moments like this where a frozen pizza may sound appealing, but if you're trying to lose weight or eat healthy choices, what else is there to eat?

Good news!  There are PLENTY of healthy meal options that are delicious and can be made quickly.  In fact, enjoying a laid-back, healthy meal is a great way to establish a healthier relationship with food and cooking.  

What do these quick meals have in common?  

First, they're nutritious and can help you to lose weight.  Second, they help to keep you feeling full for a longer period of time.  Lastly, when you fill up on the good stuff, there's less room in your stomach for the not-so-healthy stuff (like cookies, chips, and ice cream).  

Check out my 3 FAVORITE healthy recipes for when I'm feeling lazy:

1. Stir-Fry

Stir-fry can be made in a matter of minutes, it contains plenty of nutrients, and they are filling.  Keep frozen veggies in your freezer and quinoa or brown rice on hand in your pantry.  Chop up chicken breasts to mix with the veggies.  Throw all ingredients into a sauté pan, add your favorite seasonings, and saute with a bit of oil, apple cider vinegar, lemon, low-sodium soy sauce, or your favorite chili sauce.  

2. Omelettes

Omelettes are one of my FAVORITE go-to meals for breakfast, lunch, or dinner.  Grab plenty of your favorite veggies, scramble with eggs or egg whites, add a tiny bit cheese if you'd like, and cook in a frying pan.  Omelettes are loaded with protein, healthy fats, veggies, AND they keep you feeling full for hours!

3. Pasta with Tuna and Beans

When you're tempted to make a box of macaroni and cheese for dinner, take these few extra steps and I promise that you won't regret it!  Cook a cup or two of whole wheat pasta.  Drain a can of tuna fish and garbanzo beans (or any other beans of your choice).  Toss the pasta, tuna, and beans in a dash of olive oil and fresh lemon juice, and top with a bit of parmesan cheese.  If you're looking for extra flavor AND fiber, add a can of artichoke hearts!

Cooking healthy meals at home doesn't always mean spending hours every day prepping healthy meals.  Always remember that spending 5 minutes a day or spending 95 minutes a day doesn't change the QUALITY of meals that you cook.  

If you're looking for more easy, healthy meal options, be sure to join my free Facebook group for women here! 

 

Can you lose weight and STILL enjoy your life?

 

HECK YES YOU CAN! 

I'm being serious.  

The *ONLY* way that you can sustainably lose weight and keep it off long-term is by developing healthy nutrition habits, and a healthy relationship with food, that are strong enough to keep you fit, but also flexible enough so you ENJOY life!

 
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To maintain your current weight, focus on eating nutritious, whole foods at LEAST 80% of the time.  Examples of nutritious foods include lean protein (like turkey or chicken breast), vegetables, fruits, and smart carbs (like sweet potatoes, brown rice, or quinoa).  

Allow yourself to indulge in your favorite "fun" foods NO MORE than 20% of the time.  

If you're hoping to lose weight, I encourage you to follow a similar plan, but make it more conservative.  Try to eat whole, nutritious foods 90-95% of the time, while still allowing yourself to indulge in your favorite treats (or drinks) 5-10% of the time. 

Always remember that the best way to permanently lose weight and lead a healthy life is NOT to completely cut out certain foods or food groups.  

If you're trying to lose weight but currently feel STUCK, and if you're looking for the support, accountability, and motivation to create a realistic nutrition plan that you can stick with, click here to book a free consultation call with me!

 

Are *HEALTHIER* snacks really healthier for you?

 
 
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I'm not going to lie to you...  Years ago, these nutrition facts surprised me when I compared the two! 

Back when I was trying to lose weight, I *THOUGHT* trail mix was a great snack choice!  Often times, it's labeled as healthy, organic, or high-protein.  YES, it may be organic, or contain a good amount of protein, or healthy to some, but it has almost the EXACT SAME nutrients as a Dairy Queen Blizzard.

This is really important to note--I'm not trying to compare what's the "healthier" or "better" option between trail mix or a DQ blizzard.  I'm simply showing that a food that MANY of us believe(d) to be *healthy" is loaded with just as many calories (and fat) as a Dairy Queen Blizzard.

At the end of the day, the quantity of calories you eat, no matter where they come from, will dictate whether you gain weight, lose weight, or maintain the same weight.

So how do you know you're choosing the healthiest snacks, especially if you're trying to lose weight?  

Should you count calories and check nutrition labels? NO and YES!  If you've been following me for awhile, you know that I DO NOT BELIEVE IN COUNTING CALORIES!  Seriously, it takes so much time and ISN'T necessary to lose weight!

But should you be checking your nutrition labels?  YES!  I highly encourage you to check the ingredients of your snacks.  Here's my general rule of advice for snacks: The fewer ingredients, the healthier it probably is. 

If you're looking for the healthiest snack choices, stick with the basics!  Try to choose foods that come in their natural state.  Whole pieces of fruit, vegetables, greek yogurt, or cottage cheese all make great snack choices!  

If you're looking for more healthy snack or meal choices, be sure to join my *FREE* Facebook group for Women here!

 

 

 

 

 

What happens when you doubt your fitness and nutrition plan?

 

When you begin to doubt your fitness and nutrition plan (because let's get real... it happens to all of us! Especially if we aren't seeing results as quickly as we would like,) focus on what matters most!

 
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Within a matter of seconds of googling "weight loss," you'll be bombarded with advertisements for fad diets, magic potions and pills, body wraps, juice cleanses, and detox teas.

Here's the worst part.  They all have raving testimonials.  You'll see pictures and quotes from people who got "amazing" results with little to no effort.  

... And you're going to start wondering if it really IS possible to lead a healthy life or lose weight while still enjoying chocolate and wine on special occasions.  

How are you supposed to choose the *BEST* product for your body and your goals with all of the options on the market?  

What often happens is you can't decide which is best... So you don't commit to ANYTHING and you end up staying stuck exactly where you're at today.

HERE'S THE TRUTH:

There's always going to some fad diet or program that is the latest and greatest way to lose weight.  Often times though, the programs promise weight loss but can be detrimental to your overall health.  They eliminate important nutrients that your body needs to properly function.  Or, they include too much of one macronutrient, placing additional stress on your bodies' organs.

Plus, these "hot off the press" fad diets and programs don't really teach you anything.  Once you finish the program, you usually end up gaining the weight back that you lost because you haven't learned how to sustain a healthy lifestyle. 

No matter what, your body needs to burn more calories than you consume to lose weight.  This does NOT mean you need to count calories, but it DOES mean that you need to eat nutritious, real foods (such as lean protein, vegetables, fruits, and complex carbohydrates) MOST OF THE TIME.  You'll want to include strength training into your exercise routine so that you can build muscle and rev your metabolism.  

Most importantly, you'll have to be PATIENT.  Losing weight, creating healthy habits, and leading a healthy life long-term takes a LONG time.  

Don't let this discourage you, but let it EMPOWER you.  Every decision you make on a daily basis affects your fitness and nutrition habits.

Focus on what matters most, be patient, and ENJOY YOUR OWN JOURNEY.

If you're looking for the knowledge, support, and guidance to start creating your own healthy journey today, I encourage you to book a free consultation call here.  On the no-pressure call, we'll talk about your body, your goals, and how I help my clients to achieve the body and the life of their dreams.

 

 

Check out this On-The-Go WORKOUT!

 

This workout is PERFECT for you to complete at work or at home!  

It doesn't require any equipment.  You can take 5 minutes or 60 minutes to complete this workout.  Complete as many cards as you can in the time you have to exercise. 

Plus, if you travel often for work or for pleasure, it's super convenient to complete in your hotel room! 

 
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If you're looking for more free workouts, be sure to join my Facebook Group for Women here!

 

Peach BBQ Lettuce Wraps

 
 
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I'm all about finding healthy recipes that taste delicious and that DON'T contain too many added calories or fat.  Today's recipe is healthy and EASY to make.  Plus, the leftovers make great lunches!

Note: the ingredient list is a bit longer but the prep time is only about 25 minutes!

Also note that the bbq sauce recipe makes about 3 cups, so you can freeze 2 cups for next time or use it as a marinade for chicken breasts!

Peach BBQ Lettuce Wraps

INGREDIENTS:

PEACH BBQ SAUCE

- 4 dates, pitted

- ½ cup boiling water

- 2 Tbsp. ghee (I recommend Pure Indian Foods ghee)

- ½ cup minced onion

- 3 cloves garlic, minced

- 1 6-ounce can tomato paste

- 1 12-ounce can tomato sauce

- 2 medium peaches, peeled and roughly chopped (may substitute 2 cups frozen peach slices, thawed, when fresh peaches are out of season)

- ¼ cup apple cider vinegar

- ¼ cup dijon mustard (such as Annie’s or 365 Everyday brand)

- 1 tsp. smoked paprika

- 1 Tbsp. chili powder

- ¼ tsp. ground cumin

- 1 pinch ground cloves

- Sea salt and pepper to taste

 

CHICKEN:

- 2 lb. boneless, skinless chicken breasts or thighs

- 1 cup Peach BBQ

- 1 head of lettuce

DIRECTIONS:

1. Place pitted dates in a blender or food processor. Cover with boiling water and set aside for 5 minutes to allow dates to soften.

2. In a small saucepan over medium heat, melt ghee and saute onions 7-8 minutes or until translucent and soft. Add garlic and cook an additional 30 seconds until fragrant.

3. Transfer onion and garlic mixture to blender with the dates.

4. Add remaining sauce ingredients and blend until smooth. Taste and season with salt and pepper as desired.

5. Place chicken in the bottom of the slow cooker.

6. Pour 1 cup BBQ sauce over chicken. Stir to coat chicken then cover with lid and cook on LOW heat for 5-6 hours or until cooked through.

7. Allow chicken to cool slightly before shredding with 2 forks right in the slow cooker.

8. Dish chicken into lettuce leaves and ENJOY!

Looking to cook other healthy and delicious meals at home, without spending hours a day in the kitchen?  Be sure to grab a *FREE* copy of my perfect meal planner here!

 

What do you *TELL* yourself about your body?

 
 
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As a nutrition & exercise coach, I’m bummed that most women don’t talk about mindset more when it comes to our BODIES!

You’re probably aware that your mind BELIEVES what you tell it... Regardless of whether it's the truth or not.  Yep, you read that correctly... Your mind often believes what you tell it, even if it's different than reality.

Ask yourself this question: What do you *TELL* yourself about your body?

If you're mind is always full of negative or criticizing thoughts, it will feel impossible to have a healthy & peaceful relationship with food, exercise, and your body.

Instead of focusing on the negative self-talk, celebrate every step of your journey… And start giving yourself (and your body) some credit!

There's absolutely NOTHING wrong with wanting to improve your health while transforming your body... 

Heck—my ENTIRE business is based on helping women create the healthy body of their dreams. ;)

But remember that BELIEVING you can achieve your goals and TELLING yourself how strong and beautiful you are (no matter what the damn number on the scale says) is the key to being successful.

You may be wondering… How do you *start* shifting your mindset so that you can actually start loving your body??

My favorite way is to write a body positive affirmation (like I AM BEAUTIFUL or MY BODY IS STRONG) on a sticky note, and place it on your desk or your bathroom mirror. EVERY time you see the sticky note, say the affirmation to yourself.

If you're looking for some help to overcome your mental hurdles, so you can create a healthier relationship with food and your body, I encourage you to book a FREE coaching call!  

On the call, we'll discuss your current relationship with food, and you'll leave the call with 3 strategies to implement immediately to help you love your body (and your life!)  Don't let fear stop you from reaching your goals... Let me help you push past the roadblocks that have stopped you from reaching your health and fitness goals!

 

What would happen if you only got ONE CAR in your life?

 
 
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Yes--I am a nutrition, fitness, and weight loss coach.  You're probably wondering WHY I am writing about cars.  

I promise this blog post is extremely important, so please read the entire thing!

I'm starting this with an analogy by Warren Buffet.  

Imagine that you turned 16 years old, and that you got to pick ANY brand new car that you wanted.  It could be a BMW, a Lexus, a Mercedes... ANYTHING you want!

Here's the catch though: You only get that ONE car to last your entire life.  If something happens to that one car, you can't get another one.  

  • How would you treat your car on a daily basis? 

  • What would you do to take care of your car?

I'm guessing that you would do ANYTHING and EVERYTHING in your power to take care of that car.  Because you KNOW it's the only car you'll ever have, chances are you'll take AMAZING care of it.

In reality, if something ever happens to your car, thankfully you are able to get a new one.

Remember that we all have only ONE body and mind.  

And how you treat it on a daily basis matters.  Treat your body and your mind like they are your most prized possessions--because they are.  And just to be clear, I'm not talking about buying yourself luxury items... I'm talking about making your health a priority.  

Work on creating healthy nutrition habits.  Find time throughout your day to exercise.  The actions you take on a daily basis matter.  

Sure, enjoying one alcoholic drink a week probably won't negatively affect your health... But enjoying one or more alcoholic drinks a day probably will affect your health.  

Remember that treating your body well involves more than just watching the foods you eat.  It also includes watching the foods you DON'T eat.  For example, if you're following a strict diet and you never eat carbs, you're probably missing out on important nutrients that can help prevent against Type 2 diabetes and cardiovascular problems.  

If you're ready to take the next step in changing your life by learning how to take care of your "car," I encourage you to check out how I work with my clients.

Every single day, YOU are the one who is in the driver's seat of your car.  You have the power to decide how you want to live your life and how you want to treat your body.  

And how you treat your body on a daily basis matters.  

 

5 Ways to Show Your Body Love this February

 

February is the month to celebrate LOVE!  

The most important type of love you can find is love for YOURSELF.  Self love doesn't mean selfish love... It means loving yourself so that you have the humility and acceptance to love others.  

 
 
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Check out these 5 ways to help you show your body love:

1. MOVE!

It doesn't matter how you exercise, or where you exercise, or what time of day you exercise... All that matters is that you MOVE!  Movement helps to keep your bones, muscles, and heart strong and healthy.

2. Make a love list.

Our bodies are amazing.  Physically, our bodies are strong enough to carry us throughout our daily lives... from birth to death.  Mentally, our bodies get us through the most exciting AND the most tragic events we encounter on a daily basis.  Make a list of all the things your body has done for you that you are grateful for.

3.  Spoil your body.

Treat yourself!  I'm talking about a manicure, a massage, or even a relaxing bath.  You don't need to spend lots of money... Just find some time and quiet space for you to relax!

4.  Eat something amazing.  

It could be a juicy piece of fresh fruit, or it could be a decadent brownie... But ENJOY something that you've been craving.  Try not to go overboard on the portion size, but truly enjoy eating it.  Eat your treat slowly and mindfully, so that you can savor every bite.

5. LAUGH!

Find your favorite funny movie, or a funny book... Read your favorite jokes... It doesn't matter what triggers it, but I encourage you to LAUGH until you're crying.  Research suggests that belly-aching laughter relieves stress and physical tension.  Plus, it decreases stress hormones and boosts your immune system.

During this season of love, by all means, SHARE love with others!  But don't forget to take care and love yourself too!  

If you're interested in learning how to love your body on a deeper level, I encourage you to book a no-pressure consultation call with me.  On the call, we will talk about your current relationship with your body, and how we can work together to help you lose weight, improve your energy and your confidence, and your self-love.  

 

Tabata CORE Workout

 

Exercise is crucial to leading a healthy life, regardless of whether you're trying to lose weight or not!  

That doesn't mean that you need to spend hours a day sweating away in the gym!  Try this at-home core workout!  It's tabata, which means 20 seconds of work followed by 10 second recoveries!

Check it out here: 

 

5 Reasons to Hire a Weight Loss Coach

 
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Do you feel like you've tried every diet or exercise program under the sun to lose weight, without any real results?  Or, maybe you lost weight while on the diet, but gained it all back once the diet was over?  Worse yet, maybe you felt miserable and deprived on these restrictive diets and exercise programs?

Just because you've struggled in the past does NOT mean that you should give up on your health and fitness goals.  Ultimately, most diets and exercise programs don't work because of the following:

  • Traditional diets don't ever focus on your mindset... Or WHY you became overweight in the first place
  • They don't provide the motivation and support to help hold you accountable
  • They don't teach you the skills to keep the weight off long-term

Instead of trying to lose weight and create a healthier life on your own, check out 5 reasons why you should hire a weight loss coach to help you safely and efficiently lose weight, gain confidence, and lead the life of your dreams.

1. You can't seem to lose weight even though you have all of the nutrition and fitness information under the sun.

When you already know WHAT to do to lose weight, but you're not taking action and DOING it... It almost always comes down to a mindset issue! The wrong mindset can account for 90% of your struggles to lose weight.  This should tell you where the real problem lives.  It's not with the food or exercise, but with your mental relationship to the food and exercise.  If you work on fixing this, losing weight becomes easy.

2. You can't stop eating no matter how many diets you've tried.

No food diet has ever given you the coping skills to understand why you emotionally eat... Or why you eat when you're bored... Or why you eat when you're stressed.  Working with a weight loss coach can help you get to the bottom of these issues, so that you can move past these roadblocks once and for all!

3. You're constantly telling yourself you'll "start tomorrow" or "start next Monday"

The idea of waiting for the perfect time to lose weight is constantly paralyzing you from reaching your goals.  It might be out of fear, or it may be because you're not sure how to get started... But either way, try to realize that by constantly pushing back your "start" date, you'll never lose weight.

4.  You'd love to feel "normal" about food and be able to enjoy just "one"

Have you ever dreamed about food just being fuel for your body?  Imagine leaving a bag of chocolates on your counter for 2 weeks without eating one... Just because you didn't want one!  Imagine enjoying one cookie because you want it... Without the worry of eating the entire box, or the added stress and worry of gaining weight from one cookie.  

5. You believe that you deserve the help of a professional who has a proven track record in helping other women to lose weight.

You've hit a point in your life where you're ready to start taking care of YOU for once.  You've always put others first, but you've realized that you can't give to anyone what you don't have for yourself.  The more frustrated and fed up you feel with your weight loss journey, the less joy, love, and patience you have for your loved ones.  The struggles with your weight, your confidence, and your happiness are always in the back of your mind, and you can't seem to escape them.  

Since YOU believe that you deserve to hire a weight loss coach, so that you can permanently achieve a weight loss mindset that will allow you to have a healthy relationship with food AND your body, I encourage you to take the next step and book a complementary call with me.  On the call, we'll discuss your current health & fitness levels, your goals, and how I can help you gain the positive mindset to lose weight, keep it off long-term, and create a healthy life AND a healthy relationship with food!

 

5 Lessons to Help You Crush Your Health & Fitness Goals!

 

My husband and I just got back from an amazing ski vacation in Whistler, Canada this week!

While we had a fabulous time, I learned a few life lessons on my trip that can directly help you to lose weight, get fit, and reach any goal you set your mind on! Check out the lessons below:

 
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1. TRUST YOURSELF

At times while we were skiing, I found myself second guessing my own skill levels. Physically, I am a good skier who can conquer anything on the mountain. Mentally, I kept freaking myself out that I was going to fall and injure myself. I learned that when I trusted myself, I conquered all of the runs we skied AND I had a blast doing it! 

2. MAKE A PLAN AND EXECUTE IT LIKE A BOSS

While skiing, we hit quite a few runs that were covered in moguls, or huge bumps of snow. I quickly learned that the safest, most efficient way to ski moguls WHILE having fun is to create a pathway in your mind through the moguls and just GO. If you start to change your mind or question your path, you end up skidding over the bumps... Which isn’t fun and puts you at risk to hurt yourself. Don’t second guess your actions or your goals. Create a path and give it 100%.

3. DON’T LET SETBACKS RUIN YOUR PROGRESS

No matter what types of goals you’re trying to achieve, it's inevitable... You’re going to face setbacks. While skiing, there were times we encountered rocks or small cliffs. There were other times where I skidded on ice and fell down. I knew going into this trip that we were skiing for 6 days, so the chances I fall at least once were pretty high. I could’ve easily given up when I fell, but I strapped my skis back on and kept going. If you prepare for setbacks, you’ll be more more likely to keep going when they happen. 

4. LISTEN TO YOUR BODY (AND YOUR GUT!)

On the second day of our trip, I got the stomach flu. Needless to say, I felt pretty crappy. However, I tried to convince myself that I could ski in the afternoon after being sick all morning... When the afternoon rolled around, I had to stop and listen to my body. I was exhausted, and as much as I wanted to ski, I knew my body was too tired to stay safe on the mountain. Have you ever felt that deep feeling inside your gut? Let that feeling (your intuition) guide you while making decisions about your goals.

5. FOCUS ON ONE STEP (OR TURN) AT A TIME

From the top of the peaks to the village at Whistler was over 5,000 vertical feet. That means that many of the ski runs from top to bottom were a few miles long. Every time we were at the peak and I thought of how far we had to ski to the bottom, I became overwhelmed. I found that I enjoy skiing SO much more when I focus on each turn (or step of the journey) as opposed to getting to the “finish line.” Whether your trying to lose 5 pounds or 50 pounds, break up your big, final goal into smaller, manageable tasks. You’ll be surprised at how much progress you can make when you focus on one step (or turn) at a time!

Whether you’re trying to get a promotion at work, slim down and tone up, meet that special someone, or run a half-marathon... I hope these tips and tricks help you stay motivated to achieve your goals! 

 

Kicking off 2018 by Throwing it Back...

 

I'm kicking off 2018 thinking about all of the progress I've made throughout my life, and especially, over the past few years.

7 years ago, I lost about 15-20 pounds, and have kept the weight OFF since then.  

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Back in college, I ate way too much fast food and enjoyed way too many adult beverages. Mix those unhealthy habits in with a full course load of 19 credits and no time to exercise, it comes as no surprise that I gained more than a few pounds. 

After graduating, I moved to Chicago and knew I needed to make a change. I was unhappy with how I looked and felt, and lacked the confidence to lead a happy, fulfilled life. However, I wasn't about to be miserable and follow some strict diet OR give up my favorite foods to become healthy.

Check out the 3 biggest lessons I learned about losing weight (and keeping it off for 7 years!): 

1. You have to start with small, manageable changes.

When you decide to lose weight, you're going to want to try EVERYTHING at once... DON'T LET YOURSELF do this! You're setting yourself up to fail. Sure, you probably won't lose 20 pounds in 5 days, (which is never healthy anyways!) However, by focusing on ONE change at a time, you'll create a healthier life that leads to losing weight, and you'll gain the confidence to keep the weight off for good!

2. You have to be willing to put in the work AND be patient.

I wish I could wave a magic wand and *POOF* help others lose weight, but that's far from the truth.  Losing weight takes WORK and PLANNING. You have to make time to grocery shop (or get your groceries delivered), and you have to put some time in to planning your meals.  I'm not saying you need 7 hours to meal prep, but you DO need to look ahead at your calendar and find time to cook or prepare healthy meals and snacks for your week. Being prepared is the KEY to losing weight. If you struggle with finding time to cook healthy meals, invest in a crock pot. The crock pot has been my saving grace! You can throw chicken and veggies in it, leave it on low for a few hours with some sort of healthy seasonings and sauce, and BOOM, you have a few healthy meals cooked with only 5-10 minutes of actual prep time. 

In the same way, real results CAN'T and WON'T happen overnight!  You have to be consistent, and more importantly, patient.  I know it can be frustrating, but I promise you that results WILL happen if you stick to your health and fitness plan.  Give yourself at least 90-120 days to see some results before writing it off as "not working."  Remember too, 

3. If you completely give up entire food groups (think carbs) along with your favorite foods and drinks, you're setting yourself up to fail PLUS you'll just feel miserable.

NO--you can't eat pasta or ice cream for every meal throughout the week and expect to magically lose weight. However, enjoying pasta or ice cream ONCE every few weeks won't stop you from losing weight. I know this for a fact because I NEVER GAVE UP ANY OF MY FAVORITE FOODS when I lost weight. Life is simply too short to completely cut out your favorite foods and drinks!

Losing weight and keeping it off for 7+ years has taught me more lessons than I can count.  Heck, I'm still learning new lessons about health, wellness, and fitness every single day!  Whatever goals you have, whether you're trying to lose that stubborn 15 pounds, or trying to run a marathon, or trying to get a promotion at work, remember these 3 key points.  I promise that if you apply them to your daily life, you WILL crush your goals sooner than you think!

 

4 Ways to Help You SLEEP Better!

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With the Holidays quickly approaching, I probably speak for many of us when I say we feel BUSY and STRESSED!  Between end of the year time constraints at work, to holiday parties with friends, to family gatherings, there’s one thing that many of us sacrifice this time of year… SLEEP!

Check out these easy ways to sleep better throughout the holidays, many which don’t take much extra time at all!

1.    Try to go to bed and wake up at the same time everyday.

Lots of us LOVE sleeping in on the weekends, but sticking to the same bed time and alarm time helps your body’s interval sleep clock, which can optimize the quality of your sleep. 

2.    Beware of lights!

Melatonin is a hormone that is found naturally in the body.  It is controlled by light exposure, and helps to regulate your sleep cycle.  When it’s dark, our bodies produce more melatonin, which makes us sleepy.  If you’re looking for a better quality sleep, try to limit screen time on your cell phone or computer for 1 hour prior to your bedtime.  To make mornings easier, you can turn a light on as soon as you wake up.

3.    Exercise Daily

Research suggests that people who exercise regularly sleep better at night, and feel more energized throughout the delay.  Even walking for 10 minutes a day has shown to improve sleep quality!  Be mindful of the time that you exercise though… Exercise releases cortisol and revs your metabolism, which means it may be harder to fall asleep immediately following a workout.

4.    Find ways to relax before bed

Stress, worry, and anger from your day can make it difficult to fall or stay asleep.  Try to find a relaxing nighttime ritual to help you fall asleep quicker.  For example, you can try taking a bubble bath or reading a book.  If it helps, consider keeping a notebook on your nightstand so you can write down any worries or ideas that come to you during the night.

Lack of sleep is one of the main ways we sabotage our health and fitness goals, especially weight loss.  Don't underestimate the power of a good night's SLEEP!

The “Stop and Start Mentality” is RUINING your health and fitness progress!

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Especially around this time of year, many women (including myself) wait to “start fresh” when it comes to reaching our health and fitness goals.  Do any of these excuses sound familiar to you?

·      “I want to enjoy the holidays with my loved ones without worrying about what to eat or when to exercise.”

·      “I’ll start after my baby is born.”

·      “I’ll start after my vacation next month.”

·      “I’m completely swamped at work, I’ll start after this big project ends.”

In reality, this “stop and start” mentality is probably sabotaging your health and fitness goals. 

Many clients have come to me asking to take a break during our work together.  Whether it be for a family vacation, work travel, or caring for a new baby, these clients truly believe that they are more likely to succeed if they take a break… And that they can start back up again once they have the time and energy to do it right. 

Now, don’t get me wrong, it’s an AMAZING quality to want to do your best, especially when it comes to improving your health and fitness!  It’s completely NORMAL to want to take a break, and then continue (or start over) when life slows down a bit. 

At the same time, this completely normal and well-intentioned way of thinking is one of the EASIEST ways you can set yourself up for failure. 

Here’s why:

When you allow yourself to stop and then start over when it comes to reaching your goals, the only real SKILL you’re teaching yourself is to stop and start. 

When you choose to stop and start, you begin to feel relief deep in your gut.  But here’s the honest to goodness truth—

It’s ALWAYS hard to reach your goals, especially when you’re in the middle of your journey.  The perceived relief you feel from “starting over” is just that—a perception.  No matter how many times you stop and start the journey towards reaching your goals, the middle is ALWAYS GOING TO BE HARD because life is always throwing us curve balls.

It will probably feel WRONG to try to improve your eating and exercise habits when life gets crazy—whether that means you’re on vacation with your family or when you’re looking for a new job.  But working towards your health and fitness goals during crazy life events is when you learn the skills to stay healthy once you achieve your goal weight. 

Here’s more of the gut-wrenching truth:

Always allowing yourself to stop and start over DOESN’T teach you the skiils you need to create a healthy life long-term.  Our lives will ALWAYS have bumps in the road.  From caring for elderly parents, to moving across the country, to work travel, to stressful commutes… You have to learn the skills to be healthy in the middle of your normal, yet complicated, life. 

Let’s all accept the fact that life doesn’t come with a stop and start button.  Heck, we don’t even get a timeout or a pause button in life!

There’s NEVER going to be a moment when things are magically easier for us, especially when it comes to finding time to become healthy and fit.  In fact, Most fad diets fail to provide long-term results because they boil down to willpower, not skills.

So, what’s the solution?

How do you keep reaching for your goals when all you want to do is stop and take a break?

1.    Ditch perfectionism!

I can’t begin to explain how important this one is!  SCREW the idea in your head that you need to be perfect to see results.  This “all-or-nothing” mentality usually handicaps us, and gets us nowhere near our goals!  There is NO SUCH THING as being perfect.  I’ve helped hundreds of women lose weight while loving their life, and NONE OF THEM WERE PERFECT.

2.    Focus on Progress!

When you are struggling with the idea of pushing the stop button, just keep going!  The smallest decisions you make on a daily basis directly lead to results.  Sometimes it will feel awkward, and other times you’ll be half-assing it, but remember that you have the power to take action and to make progress.  Always try to do SOMETHING that pushes you towards your goals.

3.    Instead of pushing the stop button, adjust the gears on your wheel.

Don’t allow yourself to give up and take a break just because life gets hectic.  As I mentioned earlier, life doesn’t come with a stop and start button.  Try to think of your health and fitness goals as a wheel with different gears on it.  Wheels are never-ending… They continue in a full circle.  You can turn the gears up when life is calm, and you can turn the gears down when life gets crazy, but the wheel always continues to move. 

There is one major lesson here:  There is a HUGE difference between turning your gears from slow or very slow to off. 

When you learn that you reaching your goals is do-able and effective, even with your gears turned low or very low, you’ll never find a reason to push the stop button.

Use these two wheels as examples in your life.  Again, you can adjust up or down as you need, but never turn your fitness or nutrition wheel off!  

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If you'd like some support, guidance, and assistance while adjusting the gears on your wheels, I invite you to book a complementary consultation call.  On this no-pressure call, we'll casually talk about your goals, your roadblocks, and how you can start crushing your goals before the Holidays even arrive.  Grab your calendar and click here to book. If none of the times in my calendar work for you, click the "contact me" tab on my website and send me a message!

4 Ways to Stay Healthy on Thanksgiving!

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Yikes!  If you’re hoping to still enjoy thanksgiving dinner without diving off the deep end, check out these tips to help prevent you from overeating:

1.    Hydrate throughout your day!

Often times, our bodies disguise thirst as hunger.  Keep yourself hydrated throughout the day, which will help prevent over-eating when you sit down to the dinner table!  I recommend carrying around a water bottle with you as you prep your meal--it will remind you to stay hydrated!  In addition, if you plan on drinking alcohol, be sure to drink at least one glass of water in between alcoholic drinks.

2.   Eat Breakfast!

I can’t stress the importance of this one enough!!  If you skip breakfast on Thanksgiving morning, be prepared to feel starved by the time dinner rolls around!  Even if you’re eating early, I recommend starting your day with some protein and fruit, like a banana with peanut butter!  Eating breakfast will help prevent you from eating too fast AND eating too much food!

3.   Eat Slowly!

Remember that the true meaning of Thanksgiving is to be with family and friends!  Enjoy your dinner by focusing on the conversations happening at the table, as opposed to how quickly you can finish off your plate.  Try to set your fork down every few bites, and challenge yourself to drink a glass of water during the meal.

4.   Beware of the appetizers!

By all means, I want you to ENJOY your appetizers and your dinner on Thursday!  Just be aware of how many hors d’oerves you’re eating!  Be sure to save room for the main course—that’s where you’ll find the BEST thanksgiving foods!  If you’re extremely hungry when cocktail hour starts, try snacking on fruits & veggies!  Most importantly, do NOT stand near the appetizer table!  I promise you're much more likely to overindulge if the appetizers are easy to grab! 

I want you to ENJOY your favorite Thanksgiving meals, but use these tips to help prevent over-indulging!  If you’re looking for the support and motivation to KICKSTART your weight loss goals before the end of 2017, I encourage you to grab your calendar & book a complementary, no-pressure consultation call.

PS--Keep your eyes open for an AMAZING Black Friday deal on my gold coaching program.  You won’t want to miss this!  If you book a consultation call now, I'll be sure you get the deal!