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

 
Chocolate & champagne laugh.jpg
 
 

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!

Are you making weight loss HARDER than it needs to be?

 
DSC_0610_00031.jpg
 
 

For most of the women I speak with, the answer is YES.

Here’s why: The diet industry want you to believe that you must eliminate entire food groups (like carbs or desserts), or NEVER eat chocolate or drink wine to lose weight.

And that, my friends, is the biggest BS lie that I’ve ever heard.

The actions needed to lose weight are remarkably simple:

1. Eat nutritious, healthy foods (including smart carbs) most of the time
2. Allow yourself to enjoy healthy portions of chocolate, wine, and other favorite foods occasionally
3. Learn to eat intuitively
4. Be patient and consistent

That’s it.

PLEASE, do not deprive yourself or make your health journey more stressful or complicated than it needs to be.

Do you have any questions about these 4 action steps? Ask them below, and I’ll create a mini-training specifically for you!

Would you order tacos at an Italian restaurant?

 
IMG_8104.JPG
 
 

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

 
IMG_9780.JPG
 
 

“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!

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

 
IMG_8034.JPG
 
 

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.

 
IMG_9784.JPG
 
 

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.

Truth bomb time — I hate the word DIET.

 
IMG_6490 4.JPG
 
 

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.

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

 
IMG_6489.JPG
 

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!

The KEY to losing weight and LOVING your life.

 
Untitled design (3).png
 
 

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!

DITCH your DIET!

 
Sarah with tea.jpg
 

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.

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!

 
 
Consistency is Key..png
 

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!