Copy Cat Iced Coffee Peppermint Mocha

Copy Cat Iced Coffee Peppermint Mocha

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Are you looking for a lower calorie substitute for your iced coffee addiction? Most iced coffees are loaded with sugar, fat and excess calories.

I used to be a huge starbucks and dunkin donuts coffee addict! I loved the experience of getting a hot or iced latte. I didn’t love the price or the high calorie count.

My drink, caramel macchiato, came in at 250 calories and 33 grams of sugar.

Then, I started making them at home – with flavored creamers. I saved some money, not so much on the calories or sugar content.

When I started losing weight, I replaced my coffee with green tea, no sugar needed. If you know me, you know I drink my tea daily. Or I would try adding my favorite protein powder to coffee, but it never turned out as good as I wanted it to be.

I developed the mindset of – It is either taking me closer to my goals or away from it.

However, I would still occasionally stray over to the drive thru line – testing out the latest seasonal flavors. SHHHH don’t tell my husband! He hates supporting the corporate chain franchises, so I always go in secret.

 

BUTTTTT….. last year, I found the ultimate replacement and I no longer need to go get my coffee fix.

Protein Iced Coffee – just add water and ice. Herbalife released their newest product, in October of last year and I am totally in love!

Here’s why I love it:

  • High protein
  • Low sugar
  • Only 100 calories
  • Very easy to make
  • Simple to add some syrup to change the flavor

 

Recipe:

8 ounces water
2 scoops Herbalife protein coffee
Pour over ice

My favorite combinations:
Mocha flavor + mint extract
House blend + Walden Foods Caramel syrup
House blend + Walden Foods Caramel syrup and dash cinnamon

I like to drink my coffee either first thing in the morning or as an afternoon pick me up.

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Step Up Your Results After a Weight Loss Plateau

Step Up Your Results After a Weight Loss Plateau

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Are you experiencing a weight loss stall? Let’s figure out how to break that weight loss plateau. It’s almost summer and a lot of you may be stressing out about shorts and tank top season and perhaps trying to lose weight, but it’s just not happening as fast as you want it to. Here are some things you should consider when you hit a weight loss plateau and get the things moving gain;

  • Motivation & Excitement: A lot of times we get frustrated because we’re not seeing the results we want, and we start to lose that motivation and it can be really frustrating. So the first thing is you need do is get the things moving again, so you can get excited again, and get motivated. Motivation is temporary if you’re not motivated, you’re probably just not excited about either your goal, or you’re not excited about your method.
  • Your Diet: If you are doing the right thing; cleaning up your diet and working out but you still aren’t getting your desired results then you really need to change something. It could be your diet. You might need to clean things up a little bit. Maybe you’ve made some changes, but you might need to make even more changes. Sometimes, that means eating more or eating less.
  • Work Out: If you are not working out because you’ve gotten great results by just changing your nutrition and you start to notice a stall in your weight loss, then you need to start incorporating some workouts. Get some activity into your day, like taking a walk with a good breakfast.
  • Eat Breakfast. Make sure you never skip breakfast, it truly is the most important meal of the day, so you want to make sure you’re having some kind of protein first thing in the day. It’s going to keep you full for longer. It’s going to help you maintain that muscle mass while you lose weight. So eat enough eggs, oatmeal, Greek yogurt, cottage cheese with some fruit etc.
  • Cardio: If you are working out, and you’re still not getting results, again, you need to change something. This could mean less cardio or more cardio. If you’re doing straight cardio, now may be the time to incorporate some strength training with it. You want to keep your body guessing because our body is efficient. It gets used to what we’re doing, and always have to improving, and doing something better, and really challenging yourself.

 

Do you want to know how I dropped over 30 pounds and got below my pre-pregnancy weight, in just a few months? Learn the habits I used to drop the stubborn baby weight.

 

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Summertime Weight Loss for Busy Moms

Summertime Weight Loss for Busy Moms

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Are you dreading the summer? Does your weight loss journey always take a back seat in the summer time?

Kids home from school usually means less time for mom. Last summer, I ditched the gym to hang out with the kids and I will likely be doing it again, this summer – with a newborn due in June. For six weeks, I didn’t step foot into the gym and I am happy to report I dropped my body fat to the lowest I’ve ever been in two years. How did I do it?

It was summer break, the kids were out of school and it wasn’t intentional to skip the gym, but I just started being more intentional about getting active with them and we were going to the parks, going for walks, and getting in workouts when I was with them versus dragging myself (and them) to the gym.

I am not saying that I didn’t work out at all, I did work out from home and when we’d go to the park, I would also do my little work out while the kids were playing and since it was summertime which is my favorite time I would just prefer to workout outside rather than go to the gym. Another thing I did was I also focused on my stress levels and getting better sleepI posted, last week, about how your sleep schedule may be making you sick.

A lot of fitness professionals don’t really talk about how our stress levels and sleep is really affecting our weight, weight gain, weight loss, and this is something I wanted to bring your attention to it and share with you how to paying attention to your stress levels can actually help you lose weight. So here is a summary of what I did to lose weight while staying out of the gym:

Stay Active

  • I stayed active several times a week by going to the park and I made sure that I wasn’t stagnant, wasn’t sitting on the couch watching TV and I just put more of a priority on staying active, instead of my gym workouts.

  • I started getting to bed at a decent hour and really allowing myself to get into that restful sleep. I paid attention to my stress levels a found a way to reduce my exposure to those stress levels and really being more intentional about reducing that stress. As a work from home mom, I used to always work after the kids went to bed, worked before they got up and was always glued to my phone – never giving myself a break to relax.
  • I put up strong boundaries on when I was going to bed – even if it meant I had to miss an important webinar or team call. As someone who has recovered from burnout and adrenal fatigue, sleep is now a high priority.

The hours of sleep you’re getting is important, but also the quality of sleep is even more important.  You need to get into restful sleep cycles because our body recharges and detoxes in the sleep process. You need to focus more on getting well rested, and if you get up super early, you need to go to bed earlier, making sure you’re getting your seven to nine hours of sleep and actually you’re getting into those deep sleep cycles while you are sleeping.

It is my philosophy to work smarter, not harder. I can tell you if I am not having fun, I am not doing it!

I spent years grinding and burning the candle on both ends and when I decided to try something different, I realized most women are working way too hard and losing weight can can done easier, simpler and faster.

Join our next FREE 5 DAY CHALLENGE – starting August 12

 

What is your biggest struggle with losing weight?

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Simple Changes to Drop 20 Pounds

Simple Changes to Drop 20 Pounds

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Does losing weight seem hard or like a lot of work? Actually, there are small things you can do to start shifting the scale, without a lot of work at all. A few simple changes to your diet or activity can make all the difference.

I used to work in an Irish pub several years ago, when I was in college; where I gained about 20-25 pounds by being surrounded by food and alcohol. The moment I knew something had to change was when a customer I served asked when my baby was due- I wasn’t even pregnant!.

I was mortified – and it didn’t happen just once. I was in college, had no boyfriend and kids were the furthest thing from my mind. I was a petite girl, always thin, but I carried the bulk of my weight in my midsection – like most women.

I won’t say it is easy to avoid temptations when you are surrounded by food all day, but it is possible with some will power and when you know what you want.

Gymboree Sale On Now!

Here are the three things that I did to release those 20 pounds and how you can also apply it to yourself:

Eliminate Soda and Fizzy Drinks. When you work at a bar or a fast food restaurant,  you are surrounded by foods and drinks that are not healthy for you. So I made a conscious effort to stop buying soda by making an internal agreement with myself that I wouldn’t buy it anymore and I was able to drop five pounds instantly within a week.  So if you’re trying to eat healthier, I suggest cutting out the junk, throwing it away, and just stop buying it and you will be amazed at how much better your willpower is if you just don’t have it in the house.

Cut Down on Fried and Junk Foods.  I stopped eating fast food and started bringing in my own healthy snacks to work so that I would not be tempted to snack on the free fries that were provided.  Staying prepared is also a very crucial part of the process because you will be put in situations where there’s not always healthy options available.

Get a Workout Buddy.  Having an accountability buddy is very important when you are trying to lose weight, someone you can lean on and can motivate you when you don’t feel like working out. And just surrounding yourself with someone who’s on the same mission can be the make or break point.

For more tips on how to lose weight and drop belly fat, grab my REAL LIFE SHIFTS PDF now.

 

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Finding Calm With a Morning Routine

Finding Calm With a Morning Routine

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Want to know how to go from being a zombie mom to energy on fire in the morning? Then you should consider having a morning routine.

Most of us go from task to task, checking off our to do list, without ever considering what we need for ourselves. The morning can be one of the best times to have that check in, to process emotions, set solid intentions and set the tone of the day.

So, let’s talk about the power of a morning routine and how having one can help you be more productive throughout the day:

  1. Having a routine in the morning is important because it allows your body to get into the flow. It allows you to not have to think about the decisions that you’re about to make, but just being able to go into motion, one thing after another.
  2. A good morning routine makes you more productive all day long with a clearer and a more focused mind.
  3. It helps you have loads of energy all day. Depending on what your morning routine is, it can uplift your spirit throughout the day so it is important to adopt a routine that is unique to you.

So, what is the first thing that you do when you wake up?  Most of us get on our phone, or a computer the minute we get out of bed to check social media or emails, this might not be the best way to start your day.  How you start your day can really have a positive or negative impact on the rest of your day so it is important to set the right morning routine that is unique to you because what helps you get energy might be different from mine. Here are some of the morning routines that gives me energy all day long:

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  • I get energy from spending spiritual time alone. I feel calmer throughout the day whenever I wake up as early as 5:00 am to have a Bible study versus if my kids just wake me up and I go about my daily chores. Try diffusing some essential oils to energize you, first thing.

  • Getting my workout in before I go to work. This gives me loads of energy throughout the day and from experience, whenever I don’t  work out early I often find myself procrastinating and I might end up not getting it done at the end of the day.
  • Listening to uplifting or inspirational messages. This can be in form of an audiobook, a podcast, or music that helps me get into an upbeat mood that keeps me inspired all day long.
  • Writing down my to-do list and going to bed at a decent hour at night. Our brain is such a powerful force that goes to work and start strategizing on our to-do list for the next day while we are sleeping and the morning we will already have a clear vision on how to go about the day.

 

To make your morning routine even better.. grab my 10-minute breakfasts for fast and easy mornings. 

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How Not to Feel Deprived on a Diet

How Not to Feel Deprived on a Diet

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Want to indulge in your sweet cravings and still lose weight?

Most people think that losing weight (or being on a diet) has to be hard and we have been trained to think of a diet as giving up all our favorite foods.

Actually, you can eat healthy without feeling deprived. I still eat pizza, chocolate, and ice cream and I was able to lose 30 pounds. Most of the time when we are on a diet or trying to lose weight, we often limit ourselves to boring foods which we do not really enjoy just because they are the typical “healthy foods” but there are ways you can infuse the foods you absolutely love in your diet and still get your desired results.

I personally went on to lose over 30 pounds and for the first time EVER, I never felt like I was missing out.

Here are some ways to help you eat healthy without feeling deprived of the foods you love and how to ‘’eat your cake and have it’’ while on your weight loss journey:

  1. The 80/20 rule: Moderation is everything. When you deprive yourself of certain foods, it becomes all that you can think about, but when you allow yourself to indulge in your favorite foods as part of your lifestyle and healthy diet, then you won’t feel so deprived and there will be If you are eating and putting good things into your body 80% of the time, the other 20% won’t matter so much. You can still have a glass of wine or a chocolate brownie from time to time.
  2. Allow yourself those treats: Apart from just making it part of your diet, treat yourself to something nice on the weekend. If you ate salads Monday through Friday, allow yourself to have that baked potato, or a piece of pizza if it’s going to make you happy. Indulge occasionally in those things that would make your weight loss journey fun for you.


Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

3. Celebrate your accomplishments. Celebrate everything! So many times we get so focused on the goal that we fail to see every little progress we’ve made. Celebrate it at day one, celebrate it at day five, celebrate it at two weeks. Find ways to celebrate that doesn’t have anything to do with food so you don’t go overboard – buy yourself a new workout outfit, treat yourself to a massage or get your nails done. Whatever is going to make you happy just make sure you celebrate yourself.

Four years ago, I decided I was done with “dieting” and I was going to find something that would work – for my life, no matter what I had going on. If you are feeling restricted in any way, especially over time, you will not stick with it.

Why do you think 50% of people who lose weight end up gaining it all back?

In conclusion, you are what you think about and that becomes your reality. If you think losing weight will be hard, it will be.

What if it could be easy?

In my Simplified Slim Down, I break down how it can be easy, with easy healthy recipes and daily action steps to get you to your first goal.

 

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