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!

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

 
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“I don’t eat past 6pm.”…

“I never eat carbs”
“I stay under 1200 calories a day.”

If you live by any of these strict food rules (or other ones not included), you MUST change your MINDSET.

Please listen—Following food rules ONLY helps create a messed up relationship with food. I’ve talked to hundreds of women who think about food 24/7 because of the unhealthy relationship they’ve developed with EATING.

Food is a necessity. It is meant to fuel your life and to be ENJOYED… It is NOT meant to rule your thoughts and rule your life.

In the Freedom with Food Formula, I help women to change their mindset, so they find peace with food and are able to escape from food rules, once and for all.

The magic question — HOW do you change your mindset?

It starts with your THOUGHTS and ends with your ACTIONS.

Begin to think about food in a different way, and then choose actions that help you to break free from your “food rules.”

Pop ONE food rule that YOU have struggled with in the past below!

I wake up every single morning thinking I am the LUCKIEST woman in the world.

 
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Seriously… I get to help my clients become HEALTHIER and MORE CONFIDENT every single day. How amazing is that?!

My clients inspire ME because they MAKE time to become healthier while still living BUSY LIVES.

Some of the women I work with are career-driven… Others are busy moms who volunteer…
Others own their own businesses…
Others travel often…
Others spend time on creative hobbies….

Here’s the ONE commonality among all my clients—NONE of them have unlimited amounts of time each week to spend becoming healthy.

And that is BEAUTIFUL.

Listen up — You DON’T need hours a week to become healthier. All it takes is ONE small action consistently, and you build from there.

START eating more vegetables.
START paying attention to your hunger levels.
START taking the stairs instead of the elevator.
START thinking of food as nourishment as opposed to a coping mechanism.
START including lean protein at each meal.

NONE of these actions take hours a day. Yes, they require some strategic planning ahead, but that can take as little as 5 minutes. Start right now. Decide to make a change and then execute.

What is ONE ACTION that you are taking today to make your life a little healthier?

Food Cravings are NOT your problem.

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

Women come to me asking “How do I get rid of my food cravings?” OR “What do I do when a serious food cravings hits?!”

The truth is that ALL of us have food cravings at times.

For some of us, it comes from the pure satisfaction of enjoying a particular food… And for others of us, cravings hit because we use food as a coping mechanism for stress and emotions.

When we fight our food cravings, we only WORSEN our relationship with food, because we try to completely eliminate and avoid the unhealthy foods that we crave... Which tends to lead to a late-night binge session... Can you relate

So, back to the GOLDEN question...

WHAT do you do when a food craving hits?!

You remember that YOU always have POWER over your decisions with food. YOU ARE IN CONTROL of your choices.

Stop allowing your food cravings to control you.
Stop thinking that foods are “bad” and “good”
Stop letting your emotions and fear take control over your eating.

START TRUSTING YOURSELF.

Instead of fighting your food cravings, be mindful, make a PLAN to help you navigate your cravings, and learn to TRUST YOURSELF to take power over your food choices.

I promise that THIS is one way to help heal your relationship with food.

Tag a friend in the comments below who needs to hear this message today!

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

 
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Is it —

Weight watchers
Whole 30
Keto
Intermittent Fasting
Slimming World
Jenny Craig

NOPE. It’s NONE of these.

Here’s the TRUTH behind every.single.one of these diets.

They are in the business of making MONEY. Sure, you might lose weight on them, but they DON’T teach you the skills that you need to keep the weight off long-term SOOO you end up gaining the weight back, and spending even MORE money to repeat the diet.

You DO NOT need another fad diet to lose weight.

You DO need a smart nutrition plan that allows you to eat nutritious foods MOST of the time, while still enjoying wine and chocolate on occasionally.

In The Freedom with Food Formula, I teach my clients the SKILLS they need to balance eating healthy foods with their favorite not-so-nutritious foods for the REST OF THEIR LIVES.

At the end of the day, diets simply tell you WHAT to eat. They don’t help you understand WHY you eat the way you do, or HOW to change your habits long-term.

Share in the comments below… What is the WORST diet you’ve ever tried or heard of?

TRUTH TIME — I have a HANGER problem.

 
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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.

 
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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!

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.

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

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

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

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

FOOD WILL NOT SOLVE YOUR PROBLEMS!

 
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Here’s the truth — It is 100 % possible to lose weight and lead a healthy life while still enjoying wine and chocolate. I know this because I’ve done it myself, and I’ve helped my current clients lose over 350 pounds without EVER giving up their favorite foods. ⁣ ⁣

The problem begins when you use food as comfort to help you feel better or to escape your stress and emotions. No matter how hard you try, food is NOT the solution to your problems. ⁣ ⁣

In my coaching program, the Freedom with Food Formula, I teach women exactly how to process and feel their stress and emotions WITHOUT turning to food as comfort. ⁣ ⁣ At the end of the day, what’s most important is that you eat your favorite foods when YOU truly want them, as opposed to using your fav foods as a comfort. ⁣ ⁣

Want to beat emotional eating? Take your emotions and your stress out of the equation. Remember that YOU control your actions... Not your emotions. ⁣ ⁣ Allow yourself to indulge in your favorite foods (like this awesome PB Brownie) when YOU want them, as opposed to letting your emotions/stresses dictate what you eat. ⁣

Share ONE way you can process your emotions/stress outside of eating in the comments below!

HEALTHY meals at home do NOT have to be boring!!

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

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 in the comments!

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.

Confession time...

 
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Confession time — I am a cardio QUEEN!

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

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

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

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

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


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

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

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

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

HEALTHY but FLEXIBLE eating!

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

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

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

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

I probably drank my body weight in amazing wine.

And I enjoyed gelato on most nights.

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

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

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

RIDICULOUSLY effective STRENGTH workout!

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

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

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

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

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

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

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

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

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!