If a health coach ever tells you to do this, RUN FOR THE HILLS!

 
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Can you imagine eating egg whites, ground turkey, and asparagus EVERY DAY for 2 YEARS straight?!

Last week, I had a call with a potential client, and she shared her experience with a previous weight loss coach. THAT is exactly what she ate for 2 years straight. She never missed a single day.

Sure, she lost weight, but at what COST⁉️

She never ate at a restaurant (adios social life!)
She never went to her friends’ houses for dinner
She never ate pizza or ice cream
She never drank booze
She never ate the HUNDREDS of other healthy foods that could’ve help her achieve her goals
She learned NOTHING during those 2 years except how to eat egg whites, ground turkey, and asparagus… Which means she gained ALL the weight back after she stopped the program.

I wanted to CRY for her when she shared this information with me.

PLEASE listen up my friends — There are MUCH better ways to lose weight and to take control over your health aside from restrictive diets that eliminate your favorite foods.

Life is meant to be LIVED and ENJOYED. If you feel the only way that you’ll be successful in losing weight is restricting yourself, please focus on eating nutritious foods 80-90% of the time, but still allow yourself to ENJOY your favorite foods 10-20% of the time!

There IS a better way, and I’m making it my MISSION to teach as many women as I can that it’s 100% POSSIBLE to lose weight and still ENJOY your favorite foods.

Using ONLY an emoji, share how you would FEEL if you had to eat egg whites, ground turkey, and asparagus every single day for 2 years straight!

Can you guess the MOST important SKILL that I learned to help me successfully run 26.2 miles?

 
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Hint—It’s the exact same skill that I teach my clients in the Freedom with Food Formula… So they are able to lose weight while still occasionally ENJOYING their favorite foods.

Hint #2 — It is NOT Motivation…

Don’t get me wrong… Motivation is definitely needed SOMETIMES to help you reach your goals, but here’s the truth — NO ONE is motivated ALL OF THE TIME towards reaching their goals.

When I was training for the Chicago marathon last summer, there were SO MANY TIMES where I struggled with motivation.

Often times, I could find 1000 excuses to NOT run, but struggled to find ONE reason to get my booty out the door to run.

In a similar way, there are SO MANY TIMES that my clients are tempted to order a pizza, or swing through a fast food drive through for dinner, as opposed to cooking a quick, healthy meal at home.

The MOST important skill that helped me run a marathon AND helps my clients CRUSH their weight loss goals is DISCIPLINE.

When you’re disciplined, you’re able to CHOOSE your ACTIONS with your goals in the front of your mind… Without letting ANY emotions influence how you act.

Here’s a fact — If you rely on motivation all the time, you’ll NEVER lose weight, or run a marathon, or reach ANY of your goals.

Being disciplined will help you LEARN to stay on track no matter HOW motivated you feel.

I’d love to know… What is one goal that YOU have reached because you were DISCIPLINED?!

If you follow FOOD RULES, there is ONE SECRET CHANGE that you need to make.

 
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“I don’t eat past 6pm.”…

“I never eat carbs”
“I stay under 1200 calories a day.”

If you live by any of these strict food rules (or other ones not included), you MUST change your MINDSET.

Please listen—Following food rules ONLY helps create a messed up relationship with food. I’ve talked to hundreds of women who think about food 24/7 because of the unhealthy relationship they’ve developed with EATING.

Food is a necessity. It is meant to fuel your life and to be ENJOYED… It is NOT meant to rule your thoughts and rule your life.

In the Freedom with Food Formula, I help women to change their mindset, so they find peace with food and are able to escape from food rules, once and for all.

The magic question — HOW do you change your mindset?

It starts with your THOUGHTS and ends with your ACTIONS.

Begin to think about food in a different way, and then choose actions that help you to break free from your “food rules.”

Pop ONE food rule that YOU have struggled with in the past below!

I wake up every single morning thinking I am the LUCKIEST woman in the world.

 
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Seriously… I get to help my clients become HEALTHIER and MORE CONFIDENT every single day. How amazing is that?!

My clients inspire ME because they MAKE time to become healthier while still living BUSY LIVES.

Some of the women I work with are career-driven… Others are busy moms who volunteer…
Others own their own businesses…
Others travel often…
Others spend time on creative hobbies….

Here’s the ONE commonality among all my clients—NONE of them have unlimited amounts of time each week to spend becoming healthy.

And that is BEAUTIFUL.

Listen up — You DON’T need hours a week to become healthier. All it takes is ONE small action consistently, and you build from there.

START eating more vegetables.
START paying attention to your hunger levels.
START taking the stairs instead of the elevator.
START thinking of food as nourishment as opposed to a coping mechanism.
START including lean protein at each meal.

NONE of these actions take hours a day. Yes, they require some strategic planning ahead, but that can take as little as 5 minutes. Start right now. Decide to make a change and then execute.

What is ONE ACTION that you are taking today to make your life a little healthier?

You CANNOT out-exercise your fork.

 
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When I was training for the Chicago Marathon, I read a book that specifically focused on nutrition for marathon runners.

There was an entire chapter devoted to the fact that some marathon runners GAIN weight because they justify everything they eat by the fact that they are running so many miles a week.

Talk about an unhealthy relationship with food and exercise…

As a society, when did we start believing that we DESERVE to eat chocolate or drink wine simply because we exercised?

Or, when did we start viewing exercise as a PUNISHMENT for eating a cheeseburger or pizza?

No matter how hard you try, exercise alone will not help you lose weight. You must create sustainable nutrition habits that teach you how to eat nutritiously most of the time while still enjoying life’s indulgences.

Exercise and food are two INDEPENDENT parts of the healthy life equation.

Exercise keeps our hearts, lungs, bones, and muscles strong... it isn’t a tool that’s meant to justify what you eat.

In a similar way, you DESERVE to eat chocolate, pizza, or burgers occasionally only simply because you WANT it... Not because you “earned” it with exercise.

Do you agree with me?

Ready for an EASY way to portion out your meals at the speed of LIGHT?!

 
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Seriously, this 4-part method is exactly how I portion out every single one of my meals, and you don’t need a food scale or measuring cups or any other fancy tool to use it.

All you need is your HAND!

Check it out below

1. PROTEIN — 1-2 Palm-sized servings at each meal
2. VEGGIES — 1-2 Fist-sized servings at each meal
3. HEALTHY FATS — 1 Thumb-sized serving at each meal
4. SMART CARBS — 0.5-1 Fist-sized serving at each meal


Do YOU have an easy way to portion out your meals that works? If so, drop it in the comments below!

Food Cravings are NOT your problem.

 
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We’re often taught that food cravings are EVIL, and that we must AVOID the foods we crave at all costs.

Women come to me asking “How do I get rid of my food cravings?” OR “What do I do when a serious food cravings hits?!”

The truth is that ALL of us have food cravings at times.

For some of us, it comes from the pure satisfaction of enjoying a particular food… And for others of us, cravings hit because we use food as a coping mechanism for stress and emotions.

When we fight our food cravings, we only WORSEN our relationship with food, because we try to completely eliminate and avoid the unhealthy foods that we crave... Which tends to lead to a late-night binge session... Can you relate

So, back to the GOLDEN question...

WHAT do you do when a food craving hits?!

You remember that YOU always have POWER over your decisions with food. YOU ARE IN CONTROL of your choices.

Stop allowing your food cravings to control you.
Stop thinking that foods are “bad” and “good”
Stop letting your emotions and fear take control over your eating.

START TRUSTING YOURSELF.

Instead of fighting your food cravings, be mindful, make a PLAN to help you navigate your cravings, and learn to TRUST YOURSELF to take power over your food choices.

I promise that THIS is one way to help heal your relationship with food.

Tag a friend in the comments below who needs to hear this message today!

Want to know the BEST diet in the world to lose weight?

 
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Is it —

Weight watchers
Whole 30
Keto
Intermittent Fasting
Slimming World
Jenny Craig

NOPE. It’s NONE of these.

Here’s the TRUTH behind every.single.one of these diets.

They are in the business of making MONEY. Sure, you might lose weight on them, but they DON’T teach you the skills that you need to keep the weight off long-term SOOO you end up gaining the weight back, and spending even MORE money to repeat the diet.

You DO NOT need another fad diet to lose weight.

You DO need a smart nutrition plan that allows you to eat nutritious foods MOST of the time, while still enjoying wine and chocolate on occasionally.

In The Freedom with Food Formula, I teach my clients the SKILLS they need to balance eating healthy foods with their favorite not-so-nutritious foods for the REST OF THEIR LIVES.

At the end of the day, diets simply tell you WHAT to eat. They don’t help you understand WHY you eat the way you do, or HOW to change your habits long-term.

Share in the comments below… What is the WORST diet you’ve ever tried or heard of?

TRUTH TIME — I have a HANGER problem.

 
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If I let myself get too HUNGRY, I am NOT a nice person to be around. I get super crabby and moody. It’s bad… If you don’t believe me, just ask my husband, Brad.

The GOOD news is that I make it my PRIORITY to fuel my body with proper nutrients every single day so I DON’T turn into the wicked witch of the Midwest.

TOO many women that I speak with who are trying to lose weight feel hangry ALL.THE.TIME because they’re restricting themselves on an extreme diet (like trying to eat 1000-1200 calories a day).

If you’re one of those women who is deeply restricting or practically yourself trying to lose weight, and you feel hangry more times than not, PLEASE STOP.

Eating too few calories WILL NOT speed up weight loss. In fact, it will do the OPPOSITE. If you eat too few calories, your body will cling to every single fat cell you have because your body believes it is being STARVED.

If your goal is to lose weight, try using a MODERATE calorie deficit (1500-1800 cals/day) while still finding a BALANCE that includes your favorite foods and drinks (for me, it's the chocolate and the vino).

PLEASE, show your body the love and respect it deserves by fueling it properly. You deserve MORE than feeling hungry all the time.

Calorie counting is one of the WORST ways to lose weight.

 
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Last week, I was talking to a client and we were looking at her food diary in My Fitness Pal.

Her weight had plateaued the past few weeks after a few weeks of consistently losing, so we decided to track her nutrition to see what’s going on.

By looking at her calories ONLY, she was eating around 1500-1600 cals a day. Based on her exercise routine, she was definitely burning more calories than she was eating… So, why wasn’t she losing weight?!

It’s because weight loss is SO MUCH MORE than simply calories in and calories out. YES, you must be in a calorie deficit to lose weight, but THE FOOD you eat (where you get your nutrients from) is KEY to your success.

You see, ALL foods are made up of macronutrients — proteins, fats, and carbohydrates (which includes sugar). Everyone’s body is unique, so YOUR body processes proteins, fats, and carbs in a very different way than MY body.

Looking closer at her diary, it was EASY for me to spot that her fat and sugar intake was OFF THE CHARTS for HER age, weight, and body type. On the other hand, her protein intake was WAY too low for HER body.

You and your body deserves MORE than simply counting calories.

Know someone who is a calorie counting QUEEN who isn’t getting results and NEEDS to hear this message?! Comment below.

What’s holding YOU back from becoming the BEST version (both physically and mentally) of YOURSELF?!

 
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One of my clients recently graduated from working together, and talk about obstacles to weight loss… She didn’t even have a KITCHEN to use for a few months during our time together. Not to mention she moved 3-4 different times while working together… Talk about stressful!

Seriously, she was in the military and lived on various bases so was often eating at the dining hall. She was at the expense of food choices that were provided to her, and she STILL managed to lose 14 pounds and 21 inches while working together!

The BEST result she achieved was her CONFIDENCE!

Before working together, she was uncomfortable in her own skin, and hated every piece of clothing she owned. She always enjoyed exercising, but felt tired and sluggish in the gym with the extra weight she had gained.

After working together, she became HAPPIER, and that’s NOT because she lost weight… It’s because she felt like HERSELF again! She gained the confidence and energy that she had been missing for years!

This could be YOU in 90 days.

If she was able to get these results WITHOUT access to a kitchen and while moving across the country 3 times, ask yourself… What’s really stopping YOU?

Truth bomb time — I hate the word DIET.

 
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Ugh. To me, it just SOUNDS miserable, restrictive, and unrealistic. Or it makes me think of processed foods (bars & shakes) that *promise* quick results and taste like plastic.

PLEASE understand that you do NOT need a diet to lose weight. You simply need a SMART NUTRITION PLAN and a LIFESTYLE CHANGE.

There is a HUGE difference between a diet and a nutrition plan.

DIETS are temporary. They have a start and a stop date. They require you to drastically cut calories, so you feel miserable, deprived, and hangry. Or, you are forced to eliminate your favorite foods or entire food groups, which leads to binging.

Diets don’t TEACH you anything about your current eating behaviors. Nor do they TEACH you how to maintain your results long term. The diet industry WANTS you to fail so you spend more $$$ with them.

A SMART NUTRITION PLAN is flexible, and allows you to ENJOY your favorite foods (like chocolate and wine) occasionally while eating the nutritious foods that your body craves MOST of the time.

Smart nutrition plans are meant to help you LEARN how to create healthy habits that are sustainable FOREVER.

In my signature coaching program, the Freedom with Food Formula, I help my clients to create & implement smart nutrition plans, and once they “graduate” from working together, they NEVER need another diet OR to work with me again because they have learned the skills to live a healthy life FOREVER!

PLEASE friends… Do yourself a favor and DITCH the DIETS for good.

If you’re unsure of how to create a smart nutrition plan for yourself, comment below! Let me help you take the first step towards a healthier life.

Are you Scared a Weight Loss Program won't get you results?

 
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If I had $5 for each time a potential client told me they were "SCARED" my program might not get them results, I would be rich.

Being honest, I’m pretty sure EVERY single client I’m working with right now had doubts in their mind at one point or another if I could help them lose weight.

To date, I’ve helped my current clients lose OVER 300 POUNDS!

You’re probably asking the golden question… HOW⁉️

I EMPOWER my clients and hold them accountable to use their emotions and fears, and turn their worries into simple ACTIONS.

THAT, my friends, is why my clients are so successful.

It’s not because of ME, nor is it because The Freedom with Food Formula is magical and filled with potions, wraps, pills, or secrets that automatically help you lose weight.

It’s because my clients learn to use their FEAR and decide to push past it and take action every single day to become healthier.

WHATEVER goals you may have that you’re trying to achieve… Please understand that it is OKAY and NORMAL to feel afraid and fearful of achieving them.

What’s NOT OKAY is to allow fear to stop you!

Take ONE small step towards your goals today. Then take another small step tomorrow.

Acknowledge your fears, but don’t let them stop you from growing, changing, and evolving!

If you’re SCARED but ready to commit to yourself, and you’re looking for someone to GUIDE you in taking the first step towards a healthier life, comment below and we can talk!

How do you feel when I say the words “MEAL PREP”⁉️

 
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Stressed? Anxious? Confused? Overwhelmed?

I feel your pain. Seriously, I used to HATE cooking healthy meals. I found it super stressful and overwhelming. I didn’t know where to begin, and thought I needed to spend HOURS every day cooking healthy meals.

Boy was I WRONG. Over the last 7 years, I’ve learned that cooking healthy meals at home DOES NOT REQUIRE you to spend 5 hours in the kitchen… Nor does it require a $200 grocery store bill every week.

Sure, cooking healthy meals requires you to PLAN and PREPARE ahead of time, but that doesn’t mean you need to spend your ENTIRE Sunday cooking meals for the entire week.

Check out my BEST 3 hacks to help you turn into a meal prep ninja:

1. WASH, CHOP, and STORE ALL FRUITS AND VEGGIES AS SOON AS YOU GET HOME FROM THE STORE — Not only did this help save me time, but it also helped save money. You’re MUCH more likely to use these if they’re already cut up and ready to eat!

2. DOUBLE and TRIPLE RECIPES — Whether you’re cooking for 1 person or a family of 4, try to double and triple healthy recipes and freeze the second and third batch. Having healthy meals in your freezer that are ready-to-go can help for weeks that turn crazy busy!

3. PREP SMARTER, NOT HARDER — Try to multitask when possible. For example, try to bake 4-5 chicken breasts at once, and use it throughout the week on salads, sandwiches, & wraps. While the chicken is in the oven, prepare your fruits, veggies and whole grains for the week.

At the end of the day, your meals don’t need to be FANCY in order to lose weight… They need to be NUTRITIOUS. Every month, I share a healthy recipe pack with ALL of my clients to help them become masters at meal prep without spending hours in the kitchen.

Are there certain meals where you struggle to find healthy recipes?

Hit me up in the comments below and let me know which meals are a challenge for you and I’ll share my best recipes!

Does cooking healthy meals at home SOUND bland and boring to you?

 
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If so, keep reading.

SO often, I talk with women who believe that losing weight means eating meals that TASTE boring and flavorless, like plain chicken and broccoli, and that’s simply NOT the case.

Check out my best 4 tips to help maximize the FLAVOR of your food (while still losing weight)!

  1. Use salsa, hot sauce, mustard, pico de gallo, or other low-calorie/low-fat condiments to add a kick to any meal.


  2. Cook your protein and veggies with garlic, onions, or to add some natural flavor without too much spice!

  3. Experiment with seasonings! Oregano, red pepper flakes, dill, sage, and thyme are just SOME of the many options of seasonings you can choose add flavor to ANY protein or veggie. The sky is the limit here! Simply find a flavor you ENJOY and run with it!

  4. Trader Joe’s Everything But The Bagel Seasoning. Seriously this seasoning is SO GOOD!!!! I use it on veggies, chicken, turkey, sweet potatoes, and SO many more foods to add some flavor without adding extra calories or fat!


Instead of believing that healthy meals have to be flavorless and boring, use this as an EXPERIMENT to find seasonings and flavors that YOU love!

Do you have a FAVORITE way to make protein and veggies taste delicious??? Share it below!

On a scale from 1-10, how CONFIDENT and RADIANT do you FEEL in your life right now?

 
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If it’s anything less than a 10, you’re selling yourself short. You deserve MORE.

You see, almost every woman I work with comes to me because they want to simply “lose weight.” While using the scale is a great tool to measure progress, it surprises me that so few women understand how creating a healthier life will make them FEEL!

How would you FEEL if you slept 7-9 hours a night? ⁣

How would you FEEL if you fueled your body with the nutrients it craves?⁣

How would you FEEL if you consciously chose to ate dessert simply because you WANTED it, without any strings attached or without using it as a comfort for stress or emotions? ⁣

So... how do you bump your confidence up to a level 10?

You remember that you always have a CHOICE, and that is your POWER. Decide to take action. ⁣

If you’re not happy with how you FEEL, how can you change your daily actions (which directly changes your feelings)?

Are your WEEKENDS a WRECK?!

 
 
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One of the BIGGEST ways I see women sabotaging their weight loss progress is by going overboard on the weekends.

You know what I’m talking about, and heck, it’s happened to ME before! What STARTS as a well intentioned happy hour drink on Friday often turns into:

Wine, Cocktails, Dessert, Burgers, Fries, Pizza, Tacos, Doughnuts and more.

Now there is NOTHING wrong with enjoying a cocktail and your FAVORITE meal on the weekends. I do this at least once every weekend!

Check out my best 3 tips to help you stay on track during the weekend:

1. PLAN AHEAD — Look at your weekend schedule and figure out WHEN you want to indulge and WHAT you plan to eat and drink. Then, swing by the grocery store and pick up some healthy foods for your other meals. Be sure to grab plenty of lean protein options (eggs, lean meats, almonds, greek yogurt, etc.) and veggies!


2. ONLY EAT WHEN YOU FEEL HUNGRY — I believe that this is a habit that every.single.human should try to adapt. There are NO reasons that ANY of us should eat if we don’t feel hungry. Often times weekends turn into two days of grazing… which leads to overeating. Before eating ANYTHING during the weekend, ask yourself if you feel hungry first.


3. WATCH THE BOOZE — Many of us use alcohol as a way to relax and socialize on the weekends, and that’s OKAY… But it’s super important to find other ways to decompress and relax too! Watch a show on Netflix, go for a walk, workout, read a book. There are a MILLION other things to try doing to help you unwind!

Weekends are meant to be ENJOYED. Part of having fun and enjoying SHOULD include your favorite foods and drinks. It is 100% possible to still LOVE your weekends and make progress towards your goals, too! It all comes down to being mindful.

Do YOU have a strategy that helps you stay healthy on the weekends?? Share it below!

The KEY to losing weight and LOVING your life.

 
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BALANCE. ⁣ I teach my clients that YES they can drink wine and eat chocolate and still lose weight.

Heck, one of my clients drank a large mocha and ate homemade lasagna and STILL lost 2 pounds that week! The best way to ENJOY your favorites and still lose weight is to PLAN AHEAD and PRIORITIZE.

Look ahead at your schedule this week and ask yourself... What is worth it to YOU this week to enjoy⁉️ ⁣ ⁣ Is it dinner with girlfriends? ⁣ Or date night with your significant other? Or birthday cake at your child’s birthday party? ⁣ If you find that you have a busy week with a few fun social events/meals planned, then it comes down to prioritizing your absolute favorite food or drink.

You simply CAN’T eat unhealthy foods and drink booze 3-4 days a week and still expect to reach your goals. It just won’t happen. ⁣ Do me a favor... grab your calendar and check out your upcoming week. Using ONLY an emoji, drop the favorite food or drink you plan on enjoying in the comments below!

BIGGEST reason most women struggle to lose weight!

 
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It’s NOT because they eat chocolate or pizza or drink wine....⁣ ⁣

It’s because they aren’t CONSISTENT enough with the nutritious foods they eat while still enjoying their favorite foods.

They tend to eat too much chocolate and pizza and drink too much wine without even realizing how much they’re eating.⁣ ⁣ In my weight loss coaching program, the Freedom with Food Formula, I teach women EXACTLY how to lose weight but still enjoy pizza, chocolate, wine, and even French fries .⁣ ⁣If you want to learn more about the 5-step process I take my clients through in the Freedom with Food Formula, comment below.

FOOD WILL NOT SOLVE YOUR PROBLEMS.

 
 
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Here’s the truth — It is 100% possible to lose weight and lead a healthy life while still enjoying wine and chocolate.

I know this because I’ve done it myself, and I’ve helped my current clients lose over 270 pounds without EVER giving up their favorite foods. ⁣ ⁣ The problem begins when you use food as comfort to help you feel better or to escape your stress and emotions. No matter how hard you try, food is NOT the solution to your problems. ⁣ ⁣

In my coaching program, the Freedom with Food Formula, I teach women exactly how to process and feel their stress and emotions WITHOUT turning to food as comfort. ⁣ ⁣

At the end of the day, what’s most important is that you eat your favorite foods when YOU truly want them, as opposed to using your fav foods as a comfort. ⁣ ⁣ Want to beat emotional eating? Take your emotions and your stress out of the equation.

Remember that YOU control your actions... Not your emotions. Allow yourself to indulge in your favorite foods (like this awesome PB Brownie) when YOU want them, as opposed to letting your emotions/stresses dictate what you eat. Share ONE way you can process your emotions/stress outside of eating in the comments below!