Tools to Build Your Home Gym

Tools to Build Your Home Gym

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You don’t need to have a gym membership before you can lose weight and for a very long time I had this same mindset but you can achieve the same goals by working out right in your house.

Here are some recommended tools to have in your home gym:

  1. Dumbbells. I recommend having dumbbells in several sizes, anywhere from three all the way up to twelve pounds. If you’re just starting out, you might want to start with maybe a five or eight-pound dumbbell and as you get stronger, you can increase the weight, up to a ten, twelve, fifteen-pound dumbbell. You can use it for everything from upper body work out, bicep curls, to shoulder press squats and lunges. Dumbbells are very versatile, you can work up multiple muscle groups at the same times unlike a lot of machines at the gym that usually works only one muscle.

  2. Kettle Bells. They are a free weight and very similar to dumbbells but can be used differently sometimes to do the kettlebell swings.


  3. Medicine ball. A medicine ball is just a weighted ball and this is great for your core. Sometimes, if you’re working out from home, it can be a little hard to target the back and one move that a personal trainer taught me is to bounce the ball off of the floor, or on the ground, or off a wall. It really works your back in a way that dumbbells just don’t.

  4. Your body. Your body is such a great tool, and you can do a lot of workouts just with your body alone. If you know how to use bodyweight exercises, you can work out anywhere: at the hotel, at the park with your kids, which I do quite often. If the kids want to play and I just didn’t get time to go to the gym or get my workout in, I can do some workouts right at the park with my kids.
  5. Jump Ropes. Jump rope is great for getting your heart rate up and getting you into the fat burning mode.
  6. You can get jump ropes and most any Walmart or Target, but Amazon has some cool ones, like these.

  7. Yoga Mat. Yoga mats are great for stretching. Stretching is so powerful, and just doing a couple yoga moves, or when you first wake up, can really make or break your day. Just getting on your yoga mat for a few minutes to stretch out your body is great.

  8. Mini-Trampoline. The mini-trampoline is great for getting in that little bit of cardio and it doesn’t take up a lot of space. It is great for winter time when you don’t go out or to the gym as often as you want to. It is also great for multitasking and you can do it first thing in the morning while listening to something positive.
  9. And even my kids love it!

So if you’re having trouble getting to the gym, maybe you work crazy hours and you can’t always get there, or you’re too tired, I encourage you to go to your local store and get these tools and start losing some weight.

Just getting started on losing weight? In my next masterclass, I am revealing how I lost over 30 pounds without a gym. Join here.

 

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How to Dress When Losing Weight

How to Dress When Losing Weight

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There are some very important wardrobe essentials you need especially if your body is changing because of the weight loss process. These essentials will prolong your wardrobe as you’re losing weight and will grow with you because changing your whole wardrobe can be the most expensive part of losing weight as nothing in your closet fits and you have to get new clothes.

 

Here are five wardrobe essentials to always have in your wardrobe that will grow with you:

  1. Stretchy Fabrics:  This is a very important piece to own. A lot of jeans now come in stretchy materials and they have a bit of stretch to them so they stay fitted and grow with you whether you are losing weight or building muscles.
  2. Elastic Waistbands:  Having skirts and pants with elastic waistbands in your wardrobe is essential as they can grow or slim down with you.
  3. Wrap Dresses or Wrap Tops: This is really important because they’re really expandable and very flattering on a lot of different body types, they can adjust with you as you are going up or down in sizes. If you’re pregnant or planning to get pregnant these are also great because they can grow with you and then they can go back down once you go back to your regular size. Wrap dresses are really a great thing to have in your wardrobe.
  4. Empire Waists:  An empire waist stops right at your bust line and then the rest of the top just goes down and it can be really flattering if you’re a little self-conscious of your tummy and it will really prolong your wardrobe.
  5. Accessories:  Accessories can bring or lead the eye where you want it to go. I love to have a big flashy necklace or earring because it brings the eye up. Other accessories like belts can also accentuate the waistline and create an hourglass look especially if you’re more square shaped and don’t have much of a waistline.

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How to Lose Weight While Working in the Food Industry

How to Lose Weight While Working in the Food Industry

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Have you ever wondered how to achieve your weight loss goals while working in the food industry?

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 and 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!.  But as a petite girl of 5’2″ I carried a lot of my weight in my midsection and that was what started my weight loss journey.

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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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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How To Eat For Fat Loss

How To Eat For Fat Loss

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Are you eating healthy + working out and not seeing the scale move? Are you wondering what and how to actually eat, so you hit your goals faster?

Let’s talk about how to eat for fat loss, so you can hit your goals faster.

It doesn’t matter how much you are working out, if you’re eating like crap, it’d be harder to lose weight. Once you hit 30, your metabolism slows down, your hormones start changing and you have to be mindful of what you eat. You can no longer do the vending machine drive-by or get meals at the gas station or else it is going to be harder and harder to hit your goals.

So, what you should be doing and eating if you are trying to lose weight? This is how I was able to lose over 30 pounds pretty shortly within a four to six-month period, and I teach in my program Simplified Slim Down.

  1. Eat a healthy breakfast.
    There is so much research on how eating a breakfast is beneficial for more energy, more focus and those who eat a nutritious breakfast, actually, eat less overall in the day. In this post, I break down why you should make breakfast a priority. Click here for 10 recipes for wholesome, nutritious, balanced breakfasts that the whole family will love.
  2. Eat frequent meals.You want to make sure you are eating every few hours. A lot of times, we get really busy and sometimes, we forget to eat. Especially as busy women – we are moms, we are working and we get so busy on taking care of everyone else. Sometimes, we forget to take care of ourselves, and I was in that where I would forget to eat or I couldn’t remember the last time I did eat.Don’t let your body to go into starvation mode,
    To avoid this, you can set a timer on your phone as a reminder to let you know when it is time to eat and set it to remind you daily. This has helped me a lot whenever I forget to eat because of my busy schedule. I recommend this to all my new clients.

  3. Minimize processed foods. Shift away from eating fast food, and convenience-type food and start eating real whole foods. You can find a lot of healthy pre-cut vegetables and fruit or ready-made salads to save you some time in the kitchen. Planning ahead wins every time.

 

Here are some staples that you should have around in the house and will help you reach your goal faster:

  • Whole fruits, vegetables and lean proteins like chicken, turkey, and fish.
  • Dairy products but make sure it is not processed dairy. My favorites are cottage cheese, Greek yogurt, cheese cubes and goat cheese which I absolutely love.
  • Lots of seeds and nuts, nut butters and eggs as these are all sources of healthy fats.
  • Healthy oils like olive oil, avocado oil, and walnut oil. These are some healthy oils to start with but stay away from vegetable oil; it is not so good for you.
  • Use spices to mix up your flavoring in your meals.

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

If you need a simple and tangible grocery list that you can take to the grocery store every week, then grab my grocery list for easy shopping. All my staples are on there and it made my grocery shopping a lot easier. Having these staples in my pantry on a regular basis helped me eat healthily and help me reach my goals faster.

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Fat Burning Mint Chocolate Truffles

Fat Burning Mint Chocolate Truffles

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Treat yourself and your sweet tooth, with these fat burning chocolate truffles.

Did you know fat is the macro that affects your blood sugar the LEAST?

The past several months, I have been learning more about macros, specifically which macros or combinations to help with fat loss and increasing metabolism. I am learning about the female hormones, how our metabolism works and how to deal with weight loss resistance.

As I am learning, I am also testing on my own body. I am testing different foods, different macros percentages and different workouts. So stay tuned, as I will be sharing more in the future.

High fat and low carb diets have been proven to help with weight loss, especially those in weight loss resistance, insulin resistance and those with a history of diabetes.

Try these mint chocolate truffles – you won’t even know they are actually good for you and will help burn fat! My kids even loved them!

1/2 cup chia seeds
1/2 cup flax seeds
1/2 cup chocolate protein powder
2 drops stevia
1 teaspoon peppermint extract
1 teaspoon of vanilla extract
Pinch pink salt
4 tablespoons coconut oil, melted
Combine in a food processor, roll into balls and chill.

For this recipe, I used 50/50 mint chocolate and Dutch chocolate formula 1 meal replacement, instead of mint extract.

Optional – Combine melted coconut oil and protein powder or raw cocoa powder and drizzle over the balls, for extra chocolatey goodness. We didn’t think it needed it.

Keeping my sweet tooth satisfied has been the #1 thing that has allowed me to be successful and not feel deprived.

Free Download for 10 fast and easy breakfasts

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