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.

Are you Scared a Weight Loss Program won't get you results?

 
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If I had $5 for each time a potential client told me they were "SCARED" my program might not get them results, I would be rich.

Being honest, I’m pretty sure EVERY single client I’m working with right now had doubts in their mind at one point or another if I could help them lose weight.

To date, I’ve helped my current clients lose OVER 300 POUNDS!

You’re probably asking the golden question… HOW⁉️

I EMPOWER my clients and hold them accountable to use their emotions and fears, and turn their worries into simple ACTIONS.

THAT, my friends, is why my clients are so successful.

It’s not because of ME, nor is it because The Freedom with Food Formula is magical and filled with potions, wraps, pills, or secrets that automatically help you lose weight.

It’s because my clients learn to use their FEAR and decide to push past it and take action every single day to become healthier.

WHATEVER goals you may have that you’re trying to achieve… Please understand that it is OKAY and NORMAL to feel afraid and fearful of achieving them.

What’s NOT OKAY is to allow fear to stop you!

Take ONE small step towards your goals today. Then take another small step tomorrow.

Acknowledge your fears, but don’t let them stop you from growing, changing, and evolving!

If you’re SCARED but ready to commit to yourself, and you’re looking for someone to GUIDE you in taking the first step towards a healthier life, comment below and we can talk!

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!

The KEY to losing weight and LOVING your life.

 
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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!

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!

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

What's the most IMPORTANT nutrient to boost performance??

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

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 into your meals. 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! ⁣

Can you commit to drinking an extra glass of water today? Let me know in the comments below if you are in!

Ready for an EASY way to portion out your meals at the speed of LIGHT?!

Seriously, this 4-part method is exactly how I portion out every single one of my meals, and you don’t need a food scale or measuring cups or any other fancy tool to use it. 

 
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All you need is your HAND!

Check it out below

1.  PROTEIN — 1-2 Palm-sized servings at each meal 🍗⁣
2.  VEGGIES — 1-2 Fist-sized servings at each meal 🥦⁣
3.  HEALTHY FATS — 1 Thumb-sized serving at each meal 🥑⁣
4.  SMART CARBS — 0.5-1 Fist-sized serving at each meal 🍠⁣

I PROMISE, if you use this system precisely you CAN lose weight without ever counting a calorie or macro! ;)

Do YOU have an easy way to portion out your meals that works?  If so, drop it in the comments below! 🍴

Food Cravings are NOT your problem!!!!

We’re often taught that food cravings are EVIL, and that we must AVOID the foods we crave at all costs.

 
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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! 

Ready to IMPROVE your confidence and really SHINE?

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, share in the comments below… How can you change your daily actions (which directly changes your feelings)?

My BEST Secret about how to exercise to lose weight!

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!

Results? Or Excuses?

Being totally honest, I’ve been slacking when it comes to running lately.

I’ve used the terrible Michigan winter and “hating the treadmill” as an excuse to NOT run. I went from running 100+ miles a month in November and December to 11 miles in January. YIKES.

 
 

One of my goals for 2019 is to run another marathon and to break 4 hours (I finished my first in 4 hours and 11 minutes).

Guess what though?! That WON’T HAPPEN if I don’t start incorporating a mix of running AND strength training. More importantly, if I don’t start preparing now, I’ll end up getting injured like I did last year. ⁣

This past weekend, I hopped on the treadmill and instead of focusing on how much I hate running in the same place, I shifted my mindset and focused on how grateful I am that I’m healthy enough to run. And guess what? I survived and I WAS NOT MISERABLE. ⁣

Would I rather run outside? You bet, but I don’t take those risks when the sidewalks are snowy or icy. ⁣

I don’t care if you’re trying to lose weight, or run a marathon, or start dating, or make a career change... IF YOUR EXCUSES HOLD YOU BACK, YOU WILL NEVER REACH YOUR GOALS.

“I’m too busy…”

“I don’t have time…”

“It’s too much work…”

“I’ll never be able to succeed.”

ALL OF THESE ARE EXCUSES.

Yes, there are times that we have VALID reasons for not taking action towards our goals. For example, if I am injured I WILL NOT RUN. Or, if you’re trying to lose weight but the ONLY option for lunch at an all-day work seminar is pizza, you NEED TO EAT THE PIZZA..

Chances are though, OUR EXCUSES are the biggest reasons that we aren’t achieving our goals.

Can you think of any excuses that have been stopping YOU from achieving your goals?!

Drop them in the comments below!

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!

Stop "SHOULD-ING" on yourself! 💩

 

I SHOULD eat healthier.

I SHOULDN’T eat this pizza.

I SHOULD go exercise

I SHOULDN’T drink this glass of wine.

 
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Anytime you tell yourself you “should” or “shouldn’t” do something, you’re asking for a speeding ticket on the highway to the city of Guilt, located in the country of I’M NOT ENOUGH.

Whatever action you “should” or “shouldn’t” be doing makes your current task or behavior seem WRONG… Which automatically leads to feelings of anger, resentment, failure, shame, lack of control, etc.

What happens when we SHOULD on ourselves? We create a ton of pressure within ourselves to do or be something which we feel we’re supposed to do. Basically we are telling ourselves that we’re not good enough, we’re not healthy enough, we’re not smart enough, etc.

If we don’t do what we “should” do, or if we do what we “shouldn’t” do, we feel wrong or guilty for our choices. SHOULD-ING strengthens our belief that we can’t trust ourselves, or that we don’t have enough willpower to reach our goals… Both of which are huge piles of POOP.

Many of us use the words SHOULD and SHOULD’T so frequently that the words that follow these phrases (I should workout, I should eat healthy, I shouldn’t eat pizza, etc.) become MORE POWERFUL in our minds than our actual desires.

In other words, our minds’ preconceived ideas about pizza, exercise, eating healthy and glasses of wine make the decisions FOR us, as opposed to what we really want.

Feeling overwhelmed, guilty, anger, or resentful of the things you SHOULD do keeps you feeling stuck… The more you feel you SHOULD do something, the less likely you are to actually DO IT.

SHOULD-ING is often tied into foods because we label foods as “good” or “bad” in our minds (which unconsciously leads to feelings of either happiness or anger/resentment).  On a nutritious level, foods can’t be labelled as good or bad because foods don’t have power over their actions.  Think about it: good humans are those who help others around them and are kind and loving.  Bad humans murder, commit crimes, and take advantage of those around them.  Foods can’t do EITHER of those things.  Now I understand that you can have “bad” pizza at a restaurant, but that is because of how the restaurant prepared and made the pizza, not because of the pizza itself.  

All foods are simply more-nutritious or less nutritious for our bodies.  At a biological level, our bodies CRAVE healthy foods because we need those nutrients to survive.  A donut may have 500 calories but has little nutrients for it’s caloric count, compared to a chicken breast with veggies that has the same 500 calories but is loaded with nutrients.  The calorie count is the exact same, so does it matter which one we eat? YES!  

Because the donut contains little nutrients, it won’t keep us feeling full and satisfied for very long.  We will quickly feel hungry, and eat MORE foods than we don’t actually need. Because the chicken and veggies contain more nutrients, they will do a better job of keeping our bodies’ satisfied and feeling full for a longer time. 

Ultimately, when we associate foods as being “good” or “bad” instead of “nutritious” or “not-so-nutritious”, we feel we have messed up when we eat something “bad,” or we feel better about ourselves when we eat something “good.” In other words, research suggests that we feel BAD about ourselves when we eat “bad” foods, and we feel good about ourselves when we eat “good” foods.

Remember that food is just food. It has no power over us UNLESS we give it power.

So here is the golden question: How do we STOP should-ing on ourselves?!

First, we become aware that it is happening. Start to notice your feelings and HOW you choose the foods you eat. Are you telling yourselves you “SHOULD” or “SHOULDN’T” eat certain foods, or are you taking control over food and consciously choosing to eat foods that you WANT to eat?

In the moment, ask yourself some of these questions: Why should I choose this? Who says that I should choose this? Will this help me reach my goals? Does the BEST, HEALTHIEST version of me want to enjoy this?

Next, try to get as specific as you can with your goals AND your wants. In other words, what not-so-nutritous foods do you truly LOVE? What goals are you hoping to achieve and what’s realistic for YOUR lifestyle? For example, I absolutely LOVE pasta. When I was on my own personal weight loss journey (you can read more about it HERE), I wasn’t willing to give pasta up in order to lose weight… So I decided to eat more nutritious foods MOST of the time, but to still consciously CHOOSE to eat pasta on special occasions (simply because I loved it!)

Lastly, start to replace the word SHOULD with I WILL… I CAN… I CHOOSE… I AM... I WANT.

It’s a complete mindset shift that takes the pressure off of you. It takes the power away from the food and gives YOU the power to make the decision about what to eat without the emotional strings attached to it.

Instead of telling yourself “I should eat more veggies,” try telling yourself “I will choose more veggies.” Or, instead of telling yourself “I want to be someone who exercises regularly,” try telling yourself “I am someone who exercises regularly. I promise that small mindset shift will help you think twice about your nutrition AND your exercise choices.

By slowing shifting your mindset, you take back your power and you OWN your decisions.

This doesn’t mean you never enjoy pizza, but it means that you can CHOOSE when you enjoy the pizza, which is extremely powerful. You also get to CHOOSE to eat more protein and veggies so that you lose weight and reach your goals.

If you can stop SHOULD-ING on yourself, you can remove the stress and emotions associated with foods, and you can take back the power to choose what YOU want to eat.

Does this post resonate with you? Do you struggle with SHOULD-ING on yourself, whether it comes in the form of eating healthy OR any other goal you’re trying to achieve? Drop a comment below!

 

Ready to measure portions WITHOUT counting calories?!

 

SO many women believe that in order to lose weight, they have to strictly count calories. In reality, calorie counting isn’t the best long-term strategy to leading a healthy life. What happens when you go over to a friend’s house for dinner and she doesn’t have the calorie count? Or, what happens when you go to a restaurant and there are no calorie counts on the menu?

Here’s the truth:

YOU DON’T NEED TO COUNT CALORIES IN ORDER TO LOSE WEIGHT!

SERIOUSLY! My system of measuring portions helps my clients to lose weight without ever counting a single calories. And NO, my system doesn’t mean that you feel hungry all the time either!

The only tool you need to correctly measure out portion sizes is your HAND!

Your hand goes with you everywhere, so you’ll be able to keep your portions in-check while eating at your friends’ house AND while dining out at restaurants!

 
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Here’s how it works:

  1. PROTEIN: Every meal you eat should contain 1-2 PALM-SIZED servings of protein

  2. VEGGIES/FRUIT: Every meal you eat should contain 1-2 FIST-SIZED servings of veggies & fruit

  3. SMART CARBS: Every meal you eat should contain 0.5-1 FIST-SIZED serving of smart (whole grain) carbs

  4. HEALTHY FATS/CONDIMENTS: Each meal you eat should contain about 1 THUMB-SIZED serving of healthy fats (like nuts or avocado) and/or condiments.

Especially if you’re trying to lose weight, be aware of your carb and fat portion sizes. If you need, cut back on those portion sizes and add 1-2 portions of veggies to your meals.

I’d love for you to try out this system to help you portion your meals, and then comment below and share how it works for you!

 

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?

 

4 Ways to Stay Healthy on Thanksgiving

 
4500 calories thanksgiving.png
 
 

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!