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.

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!

DITCH your DIET!

 
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Truth bomb time — I hate the word DIET.

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.

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

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, please reach out to me! Let me help you take the first step towards a healthier life.

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.

The Top 3 Reasons Women Struggle to Lose Weight

 

Losing weight is HARD work. I won’t deny it. I won’t pretend it’s as easy as eating one salad.

With that being said, there are many reasons that 95% of women who are on a journey to become healthier struggle to lose weight.

Check out the top 3 reasons that most women struggle to lose weight:

  1. Consistency and patience are KEY!

 
 
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When it comes to weight loss, consistency has two meanings.

First, let’s talk about consistency in regards to eating nutritious foods (protein, lots of veggies, smart carbs, and healthy fats). It is 1000000% possible to lose weight while still eating chocolate and drinking wine.

My current clients have lost over 220 pounds while still enjoying their favorite foods and drinking wine.

The KEY is to enjoy those indulgences seldomly. Maybe that means once a week, maybe twice a week, or maybe once every two weeks! It’s really different for every woman, and comes down to your bodies’ metabolism and physical properties.

Second, consistency means waiting a few WEEKS and sometimes MONTHS to see results. Often times, women start to eat very nutritiously and expect to see results THAT WEEK. It takes the body time to adapt to being in a calorie deficit, so you have to give yourself time to see results. Again, how long varies from woman to woman. Be patient, be consistent, and the results will come!

2. Getting back on track is CRUCIAL to success!

When it comes to losing weight, there WILL be events where you’ll eat non-nutritious foods, and that’s OKAY!!! For example, let’s look at family pizza parties. Do you really expect to bring your own nutritious foods, or never enjoy the pizza? Of course not! Just because you eat non-nutritious foods (especially when it’s out of your control) does NOT mean you can’t lose weight.

What’s MOST important is to getting right back on track after you eat non-nutritious foods. One of my personal mottos is “never miss a healthy meal twice in a row.” When I eat foods I love that aren’t the most nutritious (for example, I ate tacos, rice, and beans for dinner last night), I make SURE that my next meal (and the ones that follow that) consists of lean protein and loads of veggies.

Many women fail to lose weight because they allow one not-so-nutritious meals turn into a not-so-nutritious day, week, etc.

3. Mindful eating is EXTREMELY important and often overlooked.

What does eating mindfully mean? Eating mindfully means only eat when you feel hungry, eating slowly, and paying attention to your fullness levels after each bite.

Are YOU an emotional or stress eater? SO many women use food as a way to escape emotions or stress.

At the end of the day, food rarely helps the root cause of the emotions or stress.

If you struggle from emotional or stress eating, keep telling yourself that your struggles are NOT related to food... Meaning that eating food won’t help the cause of your stress or emotions (unless it’s true hunger). Honor and FEEL your feelings, but don’t use food as a way to try to escape them.

Eating mindfully also means paying attention to how slowly you eat, and how you feel WHILE eating. Ideally, you want to STOP eating as soon as you feel satisfied and before you feel stuffed.

Losing weight while enjoying your favorite foods and drinks is 100000% possible. I’ve helped my current clients lose 225 POUNDS while enjoying their favorite foods AND while feeling satisfied (no 800 calorie/day crash diets needed!)

Have you struggled from any of these 3 weight loss roadblocks before? Are you struggling to lose weight because of another roadblock? Share with me in the comments below!