Expectations vs. Reality of Weight Loss

 

In October, I ran my first marathon (26.2 miles). While I EXPECTED the race to be a challenge, I expected to finish and feel amazing. What I DIDN’T expect was the reality of those last 6 miles.

The first 20 miles I felt strong and quick. The last 6 were a completely different story. They were the HARDEST 6 miles I have ever run in my life. My legs were screaming at me in pain. I was physically and emotionally drained. I cried at Mile 22, where I called myself stupid and wanted to quit. Needless to say, my expectations of running a marathon and the reality of running a marathon were VERY DIFFERENT.

 
 How I expected to cross the finish line…   Versus the reality of how I felt at Mile 25.

How I expected to cross the finish line…

Versus the reality of how I felt at Mile 25.

 

In a similar way, almost every woman I work with must come to terms with the reality of weight loss, versus her own expectations.

After helping hundreds of women lose weight throughout the course of my career, I’ve learned many things about the expectations of weight loss, versus what REALLY happens. Be sure to set yourself up for weight loss success by using these tips to help you become realistic about your goals.

EXPECTATION #1: Losing weight will make you happier.

  • REALITY: Current research suggests that while losing weight can lead to feelings of satisfaction and will make you temporarily happier, your overall happiness depends on MANY other factors in your life. As you lose weight and become healthier, focus on creating healthy work relationships, personal relationships, and hobbies too.

EXPECTATION #2: The scale will immediately start to change the second you begin implementing new habits into your routine.

  • REALITY: It probably comes as no surprise that changing your daily habits is one of the biggest determinants of long-term weight loss success. However, because habit change often starts off slowly, it takes TIME for results to happen. Expect that it might take weeks or months for the scale to change, and that’s NORMAL. Instead of focusing on instant results, focus on consistency and patience.

EXPECTATION #3: Weight loss will be perfect & linear.

  • Reality: Once you start seeing results, many of us expect the scale to change every single week. In reality, it’s NORMAL for results to vary! Some weeks, depending on the types of foods we eat, the last time we used the restroom, or even our hormones, the scale might go up before it drops more. Expect the scale to sometimes go up and other times go down... Daily fluctuations are healthy and normal.

EXPECTATION #4: THE NUMBER ON THE SCALE IS THE ONLY WAY TO MEASURE PROGRESS.

  • REALITY: There are literally hundreds of ways to measure progress as you begin to eat healthier and exercise. Are you more energized? How are you sleeping? How are your clothes fitting? How are your workouts feeling? Do you get tired and “crash” in the afternoon? How is your skin looking? There are just SOME of the questions you need to ask yourself as you strive to lose weight. Remember the scale is only ONE way to measure progress.

These examples I give are only the tip of the iceberg. As you begin your journey to lose weight, give yourself some extra love when reality differs from your expectations. And whatever happens, DO NOT give up on yourself. Now that I know the reality of running a marathon, instead of giving up on running completely, I can better prepare myself for the next one!

Share in the comments below… Have you ever experienced something where your expectations differ from reality? What was it, and how did you react?

 

Do you suffer from black and white thinking when it comes to eating healthy?

MANY women that I encounter struggle with black and white thinking when it comes to eating healthy.

Black and white thinking, or the all-or-nothing mentality, refers to eating one not-so-nutritious food and feeling like you are a complete failure…

And then sabotaging yourself by continuing to eat unhealthy.

The next time you find yourself struggling with the all-or-nothing mentality, remember the examples in this video… And remember that you DO have the power to change your behaviors and mindset!

4 Ways to Stay Healthy on Thanksgiving

 
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YIKES!!! That is a TON of calories to consume within the span of 24 hours!

Even though Thanksgiving revolves around eating, there are ways to navigate your day so that you still ENJOY your favorite foods without going overboard! Check out my 4 best tips on how to stay healthy (yet still ENJOY) your Thanksgiving!

  1. Eat Breakfast. It may sound counterintuitive, but eating breakfast can help prevent you from snacking all day. “Saving up” for the big meal rarely works because you end up becoming SO hungry throughout the day, that you overeat before the main meal is even served.

  2. Pitch in and Bring Something Healthy! What makes Thanksgiving amazing is the number of options to choose from! Most Thanksgiving options are high in fats and carbs (ahem stuffing, mashed potatoes, and gravy). Be SURE there is a healthy choice at dinner or as an appetizer by bringing along a veggie tray or veggies as a side dish.

  3. Fill HALF of your dinner plate with veggies and protein. If you’ve been following me for awhile, you know that I’m a believer in ENJOYING your favorite foods and drinks on special occasions. And for most of us, Thanksgiving is a special occasion! That doesn’t mean you can eat 5 servings of stuffing and expect to lose weight. Set yourself up for success by filling at least HALF of your plate with veggies & turkey, and allowing yourself to indulge in smaller portions of your favorite, heavier foods.

  4. Pay attention to your hunger and fullness levels! This one is harder than it sounds, but really try to eat ONLY when you feel hungry on Thanksgiving. Often times, this day turns into a “grazing day” when food is available to eat all day. Instead of mindlessly eating everything that is offered to you, focus on eating ONLY when you feel hungry. When you feel full, politely pass on food or take some home as leftovers!

Thanksgiving is a tricky holiday to stay on track, but it’s possible with a little planning and knowledge. Most importantly, when it comes to appetizer and overall food choices, decide what you are COMMITTING to do, and what you’re NOT willing to do before Thanksgiving arrives!

Do you have any other tips that help you stay healthy on Thanksgiving? Share them in the comments below!

 

EASY & DELICIOUS Turkey and Egg Casserole

 

Often times, the women I work with struggle to make healthy breakfast choices that keep them feeling full and satisfied all morning long.

Today's recipe is a fantastic option to meal prep for breakfast, lunch, OR dinner!  Plus, it’s EASY! Seriously — it takes about 5-10 minutes of prep work, and once you put it in the oven, you’re free to do other things! Make this on a Sunday and have breakfast or lunches ready-to-go all week long!

Turkey & Egg Breakfast Casserole 

 
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Ingredients: 

- 1 tablespoon Coconut Oil + more for coating the pan
- 1 lb Ground Turkey
- 1/2 teaspoon Chili Powder
- /2 teaspoon Garlic Powder
- 12 Large Eggs
- 1 small Sweet Potato (peeled and sliced thin)
- 1 cup Baby Spinach
- Salt & Pepper for Seasoning
- Additional Veggie Toppings: Tomatoes (Diced Onions, Mushrooms, Bell Peppers, Broccoli)

Directions:

1. Preheat the oven to 375 degrees. Grease a 9 x 9 baking dish with Coconut Oil as well as heat the 1 tablespoon in a medium sized skillet set to medium-high heat. Once the oil has melted add in the Ground Turkey and season with the Chili Powder, and Salt and Pepper. Continue to cook the meat until it begins to brown.
2. While the turkey is cooking peel and slice your Sweet Potato. Make sure your slices are fairly thin because if they’re too thick they won’t be as tender. Line the bottom of the greased baking dish with the sliced potatoes. In a medium bowl beat the Eggs with a whisk and season with salt and pepper.
3. Top the potatoes with the turkey and then pour the eggs on top. Layer the Spinach on top of the eggs as well as any additional toppings you’d like to add.
4. Place the dish in the oven and cook for 35 to 40 minutes or until the edges of the egg begin to brown and the casserole is firm throughout. Check the dish with about 5 minutes to go to see if you need to add any time.

ENJOY!

Note: If you want to make this as part of your meal prep (or the night before serving) and freeze it for later go ahead and fully prepare the dish then place in the freezer. To cook, let it defrost and then reheat at 275 to 300 degrees for about 15 to 20 minutes.

 

Festive Fall *HEALTHIER* Pumpkin Brownies!

 

As the weather turns chilly, fall is a festive season for some HEALTHIER brownies! Today’s recipe is SUPER easy (seriously — it only uses 2 ingredients), and removes the egg, butter, and oil from traditional brownies.

 
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Pumpkin Brownies

Ingredients:

  • 1 can of 100% pumpkin (NOT pumpkin pie filling)

  • 1 box of any brownie mix you’d like to use

Directions:

  1. Mix the ingredients together well.

  2. Bake according to the box instructions; NOTE: you may need to add more time (I usually do). Cook until a toothpick comes out clean

  3. Allow them to cool and ENJOY!

 

26.2 Lessons I Learned from Running a Marathon

 

On October 7, 2018, I ran my FIRST marathon, the Bank of America Chicago Marathon! It was an amazing journey that taught me SO many lessons about reaching your goals and living life.

 
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The smile and the medal represent SO MUCH MORE than the race itself. They represent a journey that includes months of hard work, dedication, learning, and sacrifice. 

Here are 26.2 lessons my first marathon taught me:

1. Your weaknesses often turn into strengths. 
2. What once seemed impossible is now a goal achieved.
3. Only you have the power to take action over your choices and your life.
4. You are stronger (mentally and physically) than you give yourself credit for.
5. If you give up every time doubt crosses your mind, you’ll never achieve anything. 
6. The best things in life are never easy to achieve, but are always worth it.
7. Don’t sweat over things you can’t control (like the weather), focus your energy on what you CAN control 
8. You get out what you put into it. Put in the work and see the results.
9. Whatever pain you are in WILL subside.
10. Listen to your body. If something is wrong, get it checked out & take care of it.
11. Focus on the path ahead of you, not your obstacles.
12. Don’t compare yourself to another’s journey. You do you.
13. There’s enough room for everyone to cross the finish line. 
14. Your mind is powerful and your body listens to it.  
15. Setbacks (and injuries) happen. Learn from them and move on.
16. If you’re constantly competing with others, you’ll never find happiness within yourself.
17. Every day (or every mile) is the chance for a fresh start
18. Shortcuts never work. There are no shortcuts in marathon training.
19. Achieving goals takes patience and consistency. Results never happen overnight. 
20. Ignore the haters. They’re always going to be there, don’t let them stop you.
21. Have fun—life is too short to take seriously. 
22. Don’t be afraid to try a new strategy. You never know what will work for you until you try.
23. Be thankful that you have a body that is healthy and strong enough to carry you through 26.2 miles (and life in general)
24. Mental and physical exhaustion leads to emotions you don’t expect. Honor them but don’t let them stop you. 
25. Nothing will ever be perfect. Focus on trying to make progress instead.
26. There will be bumps (or puddles) in the road... you can either go around them or through them but you can’t turn around and run from them.
26.2 Don't focus on how far you have to go. Focus on taking one step at a time!

Share with me in the comments below… Do any of these life lessons resonate with you? Have you achieved a goal that taught you life lessons?

 

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!