To INFINITY and BEYOND!

 
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I love those famous words from Buzz Lightyear.

Here’s a question — Do you BELIEVE, to infinity and beyond, that you can lose weight, feel more confident and energized, and actually achieve your goals?!

If your answer was NO or I DON’T KNOW, you’re making weight loss 10 times harder than it needs to be. Seriously.

The first step towards achieving ANY goal is believing that you can actually DO IT.

You CREATE that belief in yourself by consistently taking action (that moves you towards your goal) repeatedly over time.

What actions am I referring too?

Drink more water.
Eat an extra serving of veggies daily.
Move for 10 minutes daily.
Only eat when you feel true hunger.

Each of these actions, when done consistently over time, lead to weight loss. By executing them, you prove to yourself that you CAN achieve this goal.

We’ve all made THIS mistake before... Myself included!

 
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What starts out as a well-intentioned favorite food (I’m going to eat one cookie because these look delicious!) turns into a full-blown eating fest (holy shit I just ate 4 of those cookies and a piece of pizza and had chips & salsa and 2 glasses of wine and now I feel STUFFED!)

I’m talking about a food BINGE.

Check out the top 3 reasons that women struggle with binge eating:

1. You’re feeling TIRED or STRESSED. When we’re tired, stressed, or emotional, it’s easy to seek comfort in food. Here’s the truth though — eating NEVER helps the root cause of our tiredness or stress! Find a way to deal with stress/tiredness that doesn’t involve food. Honor your body by only eating when you feel true hunger.

2. It’s EVENING or WEEKEND time. I love the evenings and weekends, but that time often comes without plans or routines. We are more likely to binge when we’re out of our normal routine. Try to keep yourself busy during evenings or weekends, or be intentional about finding ways to relax that don’t involve food!

3. You’re being TOO RESTRICTIVE. If you’re feeling hungry all the time, or following a diet that’s SO strict that you’re never able to enjoy chocolate, wine, or any of your other favorite foods, chances are you’ll binge. NO ONE has the willpower or “motivation” to live this way forever. Focus on building sustainable nutrition habits that teach you to eat nutritiously most times, but that still allow you to ENJOY your favorite foods!

MYTH or FACT time!

 
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“You must exercise intensely for 45-60 minutes in order to lose weight!”

Do YOU believe there’s any truth to this statement?

Often times, women believe that in order for a workout to be “efficient” or to actually see results & lose weight, you need to spend hours a day in the gym.

It is a MYTH and is complete BS!

Are there benefits to exercising for 30-60 minutes at a time? Absolutely!

Here’s the harsh reality though — It’s 2019, and the VAST majority of the population spends way too much time sitting down and way too little time MOVING AROUND. I promise that 10-20 minutes of exercise adds up. Doing something is ALWAYS better than doing nothing!

Always remember the best way for you to work out is to find something you ENJOY that you’re going to do CONSISTENTLY. If that’s walking, that’s great!! Maybe that’s yoga… Amazing! Personally, I love indoor cycling and running.

Want MORE free workouts and healthy recipes? Be sure to join my Facebook group!

THIS is the ONLY reason you’re not losing weight!

 
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Every week, I talk to women who are struggling to lose weight, to break the cycle with emotional eating, and to most importantly FEEL more confident and energized in their own skin!

At the end of the day, each woman is living a unique life and faces her own struggles, but there is only ONE major reason why they aren’t losing weight.

They aren’t in a calorie deficit.

The science behind weight loss is remarkably simple... You need to eat less calories than your body burns.

It’s the EXECUTION that’s a challenge for so many! Some women struggle with emotional eating... Others haven’t found a realistic way to incorporate healthy eating into their busy lives… And others struggle without accountability!

Here’s my best advice, no matter WHY you’re struggling — take ONE step towards a healthier life consistently.

Don’t overwhelm yourself by trying to make 758397 changes at once. That only leads to exhaustion, burnout, and failure because you’re making too many changes at once.

Make ONE manageable nutrition change at a time. Be patient. Be consistent. Lose the weight!

Let's Talk FAILURE!

 
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I am an extremely positive, passionate person about everything in life, but especially my clients and my business! But there’s something I want to talk about today that ISN’T all sunshine and rainbows…

It’s FAILURE.

There are two ways that my clients fail.

It’s not eating too much chocolate.

It’s not drinking too much wine.

It’s not lack of consistency.

It’s not overeating.

It’s not stress or emotional eating.

It’s not lack of exercise.

Will all of these reasons cause my clients to not lose weight? Absolutely!

But lack of results is NOT FAILING my friends!!!

Failing happens when you stop reaching towards your goals and completely GIVE UP on yourself. It also happens when you REFUSE to LEARN from your mistakes. Those bullet points I listed up there are mistakes that my clients make… sometimes often!

No one is perfect… Mistakes happen to all of us (me too)! But giving up on yourself every single time you make a mistake, or making the same mistake repeatedly without learning… THAT is FAILURE at it’s FINEST.

This applies to EVERYTHING in life too, not just weight loss!! Remember to be kind to yourself and show yourself some love. Setbacks and mistakes WILL happen… It’s what you do AFTER they happen that determines whether you achieve your goals or not.

Want to learn my little secret that practically GUARANTEES my clients get results?!

 
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It’s not that I’m a magician and can wave a magic wand and BOOM! My clients lose 20 lbs. Although the Freedom with Food Formula DOES offer a pretty magical transformation, a magic wand has nothing to do with it.

Instead, it’s asking my clients THIS question before we start working together

“On a scale from 1-10, how committed are you to reaching this goal?”

Here’s the truth — If you’re committed to ANY goal you hope to achieve at any level less than a 10, you’ll struggle to achieve it.

You MUST make your health and fitness a priority if you want to lose weight.

Now, this DOES NOT MEAN spending hours a week in the gym, or meal prepping for the entire week on Sunday... Nor does it mean eating the same bland foods over and over again.

But this DOES mean being honest with yourself.

If you think you don’t have time to pay attention to your health and fitness, then you’re probably right... You’re probably not committed enough to yourself in that area yet, and that’s okay! Be realistic with yourself though, and don’t expect to see any results where there’s no commitment/time.

Once you decide you’ve had enough, you’ll make time for it.

Making time has NOTHING to do with how busy you are, but rather has EVERYTHING to do with your priorities. Some women I work with have EXTREMELY busy schedules, but because they are committed to themselves, we work together to find time during their busy days for fitness and nutrition.

Remember too, this isn’t black and white, committed or not-committed. Every small step you make counts.

If all you can manage is a few short walks a week, do that!

If you struggle to eat enough veggies, start by adding in one serving a day.

Doing something ALWAYS beats doing nothing.

Want to learn the best, healthiest weight for YOUR body?

 
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Here’s a little equation I use with my clients.

And it looks like this:

Weight you can maintain + Eating nutritious foods most of the time + living a life you actually ENJOY + feeling confident and comfortable in your own skin - emotional/stress eating = YOUR BEST, HEALTHIEST WEIGHT.

There is SO MUCH MORE to finding your best weight than simply a number based off of your height.

If you hit your “goal weight” but feel hungry all the time, or you NEVER eat chocolate or drink wine, or have completely eliminated carbs, or hide behind baggy clothes and dread going out in public... Is that REALLY your healthiest weight?

Of course not!

Your healthiest, BEST weight shouldn’t even really revolve around a specific number. It should reflect a FEELING... Where you’re confident and energized, fueling your body with the nutrients it craves, but also ENJOYING your life.

Do you agree??? Drop a ❤️ below if you do!

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!

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

 
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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!

HOW you lose weight is more important than HOW QUICKLY you lose weight.

 
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In 10 years, it won’t matter if it took you 9 weeks, 9 months, or 9 years to lose weight.

Here’s what WILL matter:

✔️ The strategies you’ve learned to keep the weight off long-term.
✔️ The skills to know HOW to eat healthy most of the time but also how to enjoy your favorite foods and drinks
✔️ The strategies to know how to manage life’s stress and your emotions without using food as a coping mechanism
✔️ Freedom from guilt around food. You deserve to eat pizza and chocolate and drink wine when your best-self wants it WITHOUT any emotional strings attached
✔️ The skills to know how to portion out your meals and how to listen to your body’s hunger and fullness levels
✔️ Higher confidence and energy levels than you’ve felt in years
✔️ Sustainable habits that allow you to live and ENJOY your life while staying healthy
✔️ SELF TRUST. So that you’re CONFIDENT that you can enjoy your favorite foods without overindulging

Sure, a quick fix weight loss program that promises QUICK results sounds enticing...

But wouldn’t you rather lose weight and learn the skills and strategies to KEEP it off?!

Wine + Beer = Weight Loss?!

 
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Heck yes!!

Seriously, it is 100% POSSIBLE to lose weight and lead a healthy life while still ENJOYING booze my friends.

It all comes down to being strategic and having a plan!

Check out my best 4 tips to help you enjoy alcohol while still losing weight or staying healthy:

1. Because you KNOW you’ll be indulging in your drinks, focus on eating lean protein & veggies earlier in the day.
2. Choose drinks that are easy on the calories and sugar. Some examples include vodka sodas, light beers, or dry wines/champagnes.
3. Alternate one boozy drink with one water. This helps control how much alcohol you drink AND helps prevent the dreaded hangover. Afraid of what others might say if you’re drinking water? Order a sparking water with lime ;) It looks just like a mixed drink.
4. Avoid the drunk munchies! Drinking does NOT give you permission to mindlessly eat at the end of the night.

Want more free nutrition tips, healthy recipes, and workouts? Comment “ME” below and I’ll send you a link to my FREE Facebook group, where I share daily tips, recipes, and workouts!

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?

10 minutes is 0.7% of your day.

 
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That is ALL you need to get an effective workout.


For real — You DO NOT need to workout for 30-60 minutes in order for it to be effective or burn fat! Sure, it’s awesome when you have the time to do a longer workout… But don’t use time as an excuse to keep you from exercising!

All you need to do is be STRATEGIC. I’m talking about total-body, compound movements that are challenging… Add in minimal rest time between movements and BOOM! An effective workout in 10 minutes.

One of my FAVORITE ways to exercise when I’m on a time crunch is an AMRAP (As Many Rounds As Possible) workout.

Here’s how it works — Set a timer to 10 minutes. Complete ALL exercises as MANY times as you can within 10 minutes.

Remember, doing SOMETHING is always better than doing NOTHING. If an AMRAP seems too intense for you right now, spend 10 minutes walking or doing yoga! Just MOVE.

Want MORE free workouts, healthy recipes, and nutrition tips? Be sure to join my FREE Facebook group! Comment below for the link!

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?

You CANNOT out-exercise your fork.

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

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

Talk about an unhealthy relationship with food and exercise…

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

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

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

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

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

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

Do you agree with me?