How to Stay Motivated and Hit Your Fitness Goals

How to Stay Motivated and Hit Your Fitness Goals

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Struggling with motivation? Sorry, but motivation is only temporary, but you can develop discipline. Here are 3 ways I stayed motivated to drop 30 pounds.

At the end of 2013, I hit my rock bottom. I had two kids, I was working from home, making very little money and had a shaky marriage. I had no friends and very little family I could count on. My health was declining, I had no time for myself and I had been struggling with depression on and off for over 5 years.

I needed to make some changes and make them fast.

I stepped into 2014 like I was about to make something happen – but I didn’t know what.
There is a difference between motivation and discipline.

I hear a lot of my clients and potential clients will ask me how do you get motivated? How do you stay motivated?

Motivation is only temporary. 80% of people give up on their New Year’s Resolutions by February 19. 6 weeks into the New Year.

I think it is important to set goals. But let’s be honest. Motivation only lasts a couple hours or a few days. Then, we sink back into old habits, old mindsets and old comfort zones.

The key to hitting your goals is to reverse engineer – make sure you are not biting off more than you can chew. Then, creating daily habits that supports your goals.

It is so easy to set a goal – but it is another thing altogether to change your habits and your lifestyle to reach that goal.

In a matter of a few months, I dropped 30 pounds, got my energy back and started making extra money on the side.

How I did it was super simple – but not easy.

I had UBER focus. I knew where I needed to be and I was laser focused on getting there. I knew taking control of my health was goal #1 to getting my life back on track.

1. I set new goals every month. I was constantly upping myself and going bigger. I was my only competition.

2. I had a daily focus list. I had 3-4 things I focused on every day, until it became second nature. If you want to change something in your life, it starts with something you do daily.

3. Every month was a fresh start. It didn’t matter if I hit my goal from the month before. I started over every single month.

Are you ready to for some change? Grab my focus planner and start hitting those goals!

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Shift your mind and hit your goals in 2018

Shift your mind and hit your goals in 2018

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Lots of people want to lose weight – but few actually follow through with it; and even less actually keep it off.

Weight loss is one the very top new year’s resolutions, every single year. If weight loss is your goal, this year, I want to share with you some sexy mindset shifts it took for me to finally drop the weight and drop it for good.

Actually, these mindset shifts can apply to any goal you have.

Let me tell you a little bit of my back story, if you don’t know already. I tried so many diets. I tried so many different ways of losing weight, and I was largely unsuccessful. In my ’20s, I gained some weight in college drinking and eating lots of fast food, and I did go on to lose 20 to 25 pounds, which came off relatively easy with just a couple shifts, working out every day, but then after I had kids, that never happened again – despite many attempts.

1. It takes a DECISION.
After my second child, I was so tired of being over weight, my son was five years old, and I had been overweight, I had never lost the baby weight. I’d been carrying on an extra 20, 30, even up to 40 pounds of extra weight for five years. And so, when I was about eight or nine months pregnant with my daughter, I just made a decision that I wasn’t gonna carry that baby weight around any longer, and it was going to come off no matter what,

When you get to the point where you are ready to make it happen, it will. Most people want to lose weight, but don’t believe they can really do it or they think it has to be too hard and they talk themselves out of it.

2. Change what you think about.
You have to change what you’re thinking about and those internal thoughts, that internal dialogue that’s going on in your head. I had to change how I thought and how I talked to myself about my commitment level, about healthy foods, what I thought about exercise.
3. It is already done.
Step into it like you are already there. What would the fit version of you eat? What would she drink? How many times does she workout? Step into that version and you will be half way there.

The result?
I dropped 30 pounds, never setting foot in a gym.

May 2014 to September 2014

 

I’ve also been able to improve my marriage, work less while making the same amount and completely transform my life.
The brain is powerful and can do amazing things. You are in the drivers seat. Where do you want to go? Are you ready to put your car in drive? or are you stuck in neutral?
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Surviving The Holidays With No Weight Gain

Surviving The Holidays With No Weight Gain

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The typical American gains 10-15 pounds between Halloween and New Year’s. Gasp!!! Keep reading if you would like to enjoy the holidays – without the typical weight gain.

Holiday parties, candies, cookies and overpacked schedules all lead to overeating and being less active.

Here are some rules I follow to help me maintain my weight and not gain over the holidays.

1. Stick to a regular eating and workout program as closely as you can. Whether you have a regular workout program, how you regularly eat; if you can stick to that as closely as possible, that is going to help you avoid that holiday weight gain.

 

2. Don’t go to your holiday parties hungry. If you can have a little bit of something before you go, having a salad or having a small piece of protein, some chicken or just a small sandwich before you go. That way, you’re not starving, and you’re not going to fill your plate up with all this stuff you really shouldn’t be eating. You can still eat at the party, but you won’t just be absolutely starving and will help with portion control.

 

3. You want to keep your alcohol consumption to a minimum, especially if you’re trying to lose weight during the holidays, because alcohol metabolizes in the system differently than food. So it can really derail your weight loss efforts. A glass of wine, a glass of beer can be fine, just keep it to a minimum.

4. Also keep desserts to a minimum. . Save your indulgences – your absolute favorites – for those things you can only get at that one time of the year.

Enjoy your holiday. Make it less about food and more about people and relationships.

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11 ways to Thanksgiving Leftovers

11 ways to Thanksgiving Leftovers

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Are you getting tired of Thanksgiving leftovers, yet? Thanksgiving is my most favorite holiday because of all the good food. But after 2-3 days of the same food, I am ready to switch it up.

11 different ways to reuse Thanksgiving leftovers

While I don’t know exactly what’s in your fridge the day after the holiday, it’s safe to say that you’re likely to have turkey, some potatoes (white and or sweet), a bit of cranberry sauce, a little stuffing, a dab of gravy and probably a container of the ever-popular green bean casserole. Reheating is fine, but after a couple of meals, I’m usually looking for a change in taste.

Get creative in the kitchen

Turkey

Hands down, my favorite thing to make after the holiday is turkey soup. Once the turkey bones have been stripped of all their meat, I simmer them with onion, celery, carrots, salt and pepper for a few hours to produce a heavenly stock. From there, you can do a basic turkey noodle, or add your leftover mashed potatoes for a creamy soup base. A dab of leftover gravy will add a lot of flavor—but go easy, since it’s loaded with calories. Try these turkey soup recipes.

Easy Turkey Soup

Easy turkey soup

Wild Rice and Leftover Turkey Soup

The turkey lends itself to a million uses, but if you have so much left over that you don’t think you’ll use it in a few days, shred it into meal-sized portions and freeze. It’s great to have it handy to add to dishes like soup, pasta or burritos. Here’s something you may not have thought of—turkey lettuce cups. Heat up some minced leftover turkey with some diced scallions and a little Chinese hoisin sauce, then spoon into iceberg lettuce leaves. It’s a light and refreshing change from the usual turkey sandwiches. A few new recipes I am wanting to try this week.

 

 

Turkey Bacon Avocado Sandwich

Turkey Carnitas

Turkey Apple Cranberry Salad

Cranberry Sauce

Cranberry sauce is amazing on top of plain yogurt or oatmeal, or spooned over mixed fresh fruit for a quick dessert. You can also blend it with nonfat cream cheese for a tasty spread for your whole grain toast. I also like to spike my cranberry sauce with some ginger, garlic and soy sauce and serve on grilled fish or tofu. It tastes like a really sophisticated barbecue sauce.

Sweet and Spicy Cranberry Meatballs

Cranberry Sauce, Bacon, and Gorgonzola Pastry Puff Pizza

Sweet Potatoes

If your original sweet potato dish wasn’t too sweet, you can dice up the leftovers with the leftover turkey, then sauté with some onions and other veggies for a one-dish hash. Serve with a green salad and you’re all set. Sweet potatoes would also make the start of a pretty great curry with some leftover turkey added. I found a few more options for you, too.

Sweet Potato Kale Quinoa Fritters

Sweet Potato Carrot Soup

Green Bean Casserole

Stuffing and green bean casserole are some of the highest calorie leftovers, so you’ll want to use them sparingly and stretch them out with some healthier ingredients. Add some canned tomatoes and chopped turkey to your leftover stuffing to make a filling for stuffed peppers. And that leftover green bean casserole? Try heating it up with some white wine or broth, then add some garlic and hot pepper flakes and toss with some whole grain pasta.

Green Bean Stuffed Mushrooms

Stuffed Egg Rolls

 

Leave a comment below – what is your favorite way to use Thanksgiving leftovers?

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What foods to eat for more clear radiant skin

What foods to eat for more clear radiant skin

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Everything we put in our body has an effect on our skin. Creating that holiday glow can be simple, by including a few things in your diet and maybe taking some things out.

 

If you have chronic or even occasional acne, we want to get to the root of that, first. It is a result of the toxins and inflammation in your body. I talk about it more here.

What not to eat for clear skin

1. Processed foods
2. Fast food
3. Greasy foods
If you have eliminated those and still have acne, do a elimination diet and take out gluten and dairy to see if it clears up.
To create a healthy holiday glow, you want to include some essentials in your diet.

Foods to Include In Your Diet
1. Proteins – Check out my 25 Power Meals for some ideas
2. Healthy carbs – getting your carbs from fruits and vegetables will do your skin good.
3. Healthy fats – salmon, avocado, nuts, seeds, olive oil
4. Essential vitamins and minerals – see below

get your omega-3sSome places you can find these vitamins and minerals, include oranges, lemons, limes, strawberries, raspberries, kale, broccoli and bell peppers.

Fruit infused water

Try adding fruit to your water to get the antioxidant benefits. Some more ideas for you here.

 

All disease and inflammation starts inside the body.
If you cut the crap out of your diet, you can cure your acne from the inside out.

Then, start to implement a skincare routine. And you should be washing your face one to two times a day, once in the morning and then again at night. I admit, I didn’t really take care of myself in my 20s, but then a couple years ago I really started to implement a regular skincare routine. My pores have been reduced and I rarely have breakouts, anymore.

Herbalife offers two skincare lines that I love and mix and match with – for normal/dry/oily skin or acne prone skin.

SPF 30 Moisturizer

If you want a jump start on your healthy glow, I have a special deal for you.

I have had clients report of better and clearer skin by using our cellular cleansing nutrition, alone.

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Adrenal Fatigue: From pure exhaustion to renewed energy

Adrenal Fatigue: From pure exhaustion to renewed energy

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Four years ago, I found myself crying out for more sleep. I had a nursing infant, was working from home up to 12-15 hours a day and I was exhausted. So exhausted, I was ready for a nap before the kids were and I needed 3 cups of coffee to get me through the afternoon.

Sound familiar?

Looking back now, I realize I was in adrenal fatigue and didn’t know it. Adrenal fatigue is largely unrecognized by medical doctors.

A year prior, I had been to my naturopathic doctor for depression and was only prescribed an anti-depressant.

Some signs of adrenal fatigue are low energy, dependent on caffeine, hard time sleeping, hard time waking up in the morning, getting a second wind after 6pm, and resistant to weight loss.

It is often caused by chronic stress levels. The adrenals are largely responsible for managing hormones. During times of stress, cortisol is raised and we go into fight or flight mode.

In modern times of hustle and bustle and the on the go lifestyle, we are faced with stressful situations and often fight or flight mode never gets turned off. Eventually, the adrenals are overworked and they tire out – leading to adrenal fatigue and eventually adrenal failure. This is very common in women who are perfectionists or workaholics.

Unfortunately, doctors don’t recognize it for treatment until it is in it’s final stage of adrenal failure.

 

Some steps I took to heal myself and get more energy

  1. Switched from coffee to green tea and reduced my sugar intake.

  2. Supplementing with nutritional shakes and flooded my body with nutrients

  3. Started walking 3-4 days a week.

 

Caffeine and sugar are stimulants and aggravate the adrenals, when they are already taxed. By switching my coffee to green tea, I reduced both caffeine and sugar intake. I don’t know about you, but I only really drink coffee with a lot of cream and sugar, further worsening my condition. Eventually, you want to wean yourself off of caffeine, all together.

Lemon and chai tea are my favorites.

At the same time as switching from coffee, I started supplementing breakfast and lunch with a meal replacement shake and eating a whole foods based diet. The extra nutrients I was getting helped me regain some energy and allowed me to back off the caffeine some more.

Grab my grocery list here.

I still use the meal replacement shakes, on days when I am away from home or too busy to eat a regular lunch.

Within a few weeks, I noticed more and more energy and felt good enough to start walking. As a child care provider and mom of 2, it wasn’t always easy to get time to myself, so I packed up all the kids – often 3-4 at a time and we started walking together.

You can read more about me here.

The sit and stand stroller and ergo carrier became my new best friends!

 

 

What if I told you your belly fat may or MAY NOT have to do with your diet? What if you could learn how to lose weight that had nothing to do with counting calories? Start here.

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