Can you guess one of the WORST mistakes that I see women make when trying to lose weight?

 
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I GUARANTEE it’s not what you think it is, too! Nope, it’s NOT eating chocolate or drinking wine…

Nor is it lack of exercise…

It’s lack of CONSISTENCY. More specifically, I’m referring to trying a NEW diet every other week and not seeing ANY RESULTS.

I talk to women ALL.THE.TIME who struggle to lose weight because they try keto for one month … Then Weight Watchers the next… Then Whole 30 for a month… And then Jenny Craig…. And so on.

Here’s the truth — You MUST be consistent in order to see results. Whether you’re trying to lose weight… Or switch careers… Or run a marathon… You have to be consistent in order to make progress towards ANY goal you want to achieve. Consistency doesn’t usually mean one month either my friends…

Being honest with you, long-lasting results RARELY happen in just one month. They just don’t. It can take weeks, months, or even years of consistency before you see REAL progress that can be maintained long-term. Patience is KEY to achieving ANY goal... especially weight loss!

So… HOW do you become more consistent with weight loss? You COMMIT to ONE nutrition plan long enough to see results AND to learn how to adapt that plan to your everyday life long-term. I'm talking a MINIMUM of 3 months. If you don’t get results… You simply tweak the plan, NOT the goal. You learn to take ACTION every.single.day, no matter what life throws at you.

Share one goal that you’ve achieved BECAUSE of consistency in the comments below!

Struggling to lose weight OR create a healthy relationship with food?

 
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This COSTLY mistake is why...

Hint—It starts with a C.

And NO, it’s not eating chocolate.

It’s LACK of CONSISTENCY.

Friends, PLEASE remember this — One piece of pizza won’t cause you to gain weight. Just like one salad won’t help you lose weight. ‼️

What you eat MOST of the time matters more than what you eat SOME of the time.

You DO NOT need to completely eliminate your favorite foods (like chocolate and wine) in order to lose weight, BUT you have to be honest with yourself and only enjoy them occasionally in appropriate portions.

I promise… If you eat nutritious foods mindfully MOST of the time, there will always be room for your favorite foods WHILE still achieving your goals.

Do you agree with me? Drop your favorite HEALTHY FOOD emoji below!

Can you guess the single most IMPORTANT nutrient to help boost performance for EVERY activity except for long endurance events?

 
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Nope, it’s not protein… Or carbs… Or caffeine!

It’s WATER!

Here’s a SCARY statistic — 75% of Americans are chronically dehydrated. Yikes!

The benefits of drinking enough water are countless… From clear skin to healthy kidneys to strong muscles, but drinking enough water is CRUCIAL for weight loss. ‼️

So… How much water should you drink?

That really depends on your body, your goals, and your lifestyle, but as a general guide, try to drink 0.5-1 ounce of water for each pound you weigh.

Check out my BEST 3 tips to help you stay hydrated:
1. Have a water bottle or glass with you 24/7. Have one in the car… keep it at your desk… Even on the coffee table while watching TV! Simply SEEING your water bottle is a great visual reminder to drink more water.
2. Set a reminder on your phone. Set an alarm for every 2-3 hours to remind you to get up and drink a glass of water.
3. Include water-rich foods in your diet. Many of us forget, but ALL fruits, veggies, and even meats contain water. Adding nutritious, whole, healthy foods into your meals can add up to 20% of your daily water intake!

How much water (on average) do YOU drink on a daily basis?

Would you order tacos at an Italian restaurant?

 
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I sure as heck wouldn’t!

I LOVE tacos, but I only order them at a Mexican restaurant.

When you try to adapt a “fad diet,” you’re basically ordering tacos at an Italian restaurant.

You see, fad diets are meant for the average human. They are barely customizable to YOU and YOUR LIFE. I can’t tell you HOW many women I speak with who HAVE NOT lost any weight on a fad diet… Simply because the diet failed to accommodate their own individual needs.

Most diets do NOT take your body shape/structure, or your career choice, or your injuries/illness, or your food preferences, OR your lifestyle into consideration.

How can you expect the exact same diet to work for a 28 year old lawyer with two kids at home that works for a 65 year old retired schoolteacher?

In my 5-step method, the Freedom with Food Formula, I help my clients lose weight by creating a sustainable nutrition plan/habits that are 100% customized to HIS or HER own life.

Please friends… DO NOT order tacos at an Italian restaurant.

YOU and YOUR BODY deserve better. You deserve a sustainable nutrition plan that fits into YOUR life… Not the other way around!

Would YOU be brave and order tacos at an Italian restaurant???? Personally, I’ll save the pasta and pizza for the Italian restaurant.

I only have ONE coaching spot available for the rest of April. Want to talk about how I can help you achieve your goals? Comment below.

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?

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?

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.

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!

 

Want to know my SECRET for exercising to LOSE WEIGHT?!⁣⁣

 
 
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Find something you ENJOY doing, and GO with it! Some of my clients love yoga, while others love running. Others like walking their dog, and others lift weights. ⁣⁣ ⁣⁣

Exercise should NEVER be a punishment, nor should it be something you dread. It doesn’t mean spending hours in the gym... Heck, I can kick my own ass in 20 minutes in the gym.⁣ ⁣ At the end of the day, exercise should be something that you enjoy and do consistently. It empowers you and leaves you feeling stronger than you thought possible. ⁣⁣⁣

In my weight loss coaching program, the Freedom with Food Formula, I help my clients create an exercise routine that is FUN, safe, effective, and unique to each woman! ⁣⁣ ⁣Share YOUR favorite workout in the comments 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 350 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!

Confession time...

 
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Confession time — I am a cardio QUEEN!

If you’ve been following me for awhile, you know that I absolutely LOVE teaching at Cyclebar and running outdoors!

There is NOTHING wrong with enjoying cardio.  Heck, it’s an AMAZING way to keep your heart healthy, to increase your lung capacity, to relieve stress, and to get those endorphins pumping.

However, if your goal is weight loss, adding in some resistance training (YES body weight exercises count) is KEY to your success! ⁣

Check out the BEST 2 reasons that strength training helps you to lose weight:⁣

1. Strength training helps build lean muscle.  Lean muscle burns more calories at rest than fat does… So, the more lean muscle you have, the more calories your body burns while sleeping… That’s pretty amazing!


2. Strength training helps you burn more calories throughout the ENTIRE day.  Although a weight training session doesn’t burn as many calories as a cardio session does DURING the workout, you reap the benefits of a strength training workout for up to 24 hours AFTER the workout.  In other words, your metabolism stays elevated for a longer period of time after a strength workout. ⁣

For all my other cardio queens out there, keep ENJOYING cardio (I know that I will! )  However, if your goal is to lose weight, don’t be afraid to incorporate some strength training to your routine too! ⁣

Not sure where to start?  Contact me and I can point you in the right direction!

In the meantime, let’s take a poll…. Are you a CARDIO QUEEN or a STRENGTH TRAINING GODDESS?! Let me know in the comments below

HEALTHY but FLEXIBLE eating!

 
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Throwing it back to our amazing trip to Paris and Rome this past spring! ⁣#tbt ⁣
What I LOVE about my healthy yet flexible eating is that it allows me to live and ENJOY life! ⁣

Thinking back on my trip to Europe, I drank lattes and ate croissants every single day for breakfast. ⁣

80% of my meals consisted of pizza or pasta in Italy.

Aside from walking, I did not exercise once on my 2 week trip. ⁣

I probably drank my body weight in amazing wine.

And I enjoyed gelato on most nights.

And guess what?! NOTHING HAPPENED. I didn’t gain 10 pounds, and I didn’t freak out or feel guilty for indulging. ⁣

Do I eat and move like that on a regular basis? Heck no! But what I consistently DO on a regular basis (eat nutritious foods and exercise) allows me to enjoy my indulgent vacations.⁣

Life (and especially vacations) are MEANT to be enjoyed. As you work on losing weight and creating a healthy life, be sure that you’re establishing habits that allow you to stay true to your goals but that also give you the flexibility to LIVE.

RIDICULOUSLY effective STRENGTH workout!

 
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Warning—Only read if you’re looking for a RIDICULOUSLY effective STRENGTH workout!

Strength workouts DO NOT need to be hours long… Nor do they need to be complex or complicated.  Instead, they need to be SMART, SIMPLE, and EFFECTIVE. ⁣

The BEST way to SAVE TIME and get a great strength workout is to COMBO up your moves!  You end up working more muscles and burning MORE calories than with single-joint exercises (like bicep curls). ⁣

Grab a set of heavy weights, and check out one of my FAVORITE total body strength workouts below! ⁣

Complete 4 sets of each exercise… 12 reps EACH time! ⁣

1. SQUAT WITH OVERHEAD SHOULDER PRESS⁣
2. SUMO SQUAT WITH BICEP CURL⁣
3. LUNGE WITH OBLIQUE TWIST⁣
4. RENEGADE ROWS IN PLANK⁣
5. LUNGE TO FRONT RAISE⁣

Want a video demonstration of each exercise?  Quickly search each exercise in YouTube. ⁣

What is YOUR favorite strength training move?  Share it below in the comments!