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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3 Things That Are Wrecking Your Metabolism

3 Things That Are Wrecking Your Metabolism

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Do you ever wonder why you are not losing weight? Maybe there is more to than just calories in and calories out – there is. You can be “eating healthy” and still not lose weight. Read more about that here.  Your metabolism could be at play, but there are things you can do to boost the metabolism.

If you have been following me for any period of time, you know I struggled with adrenaline fatigue – which we know is caused by chronic stress and nutritional deficiencies. I had very low energy levels and I couldn’t lose weight for the life of me.

Some signs of adrenal fatigue:

  • Mild depression or anxiety.
  • Multiple food and or inhalant allergies.
  • Lethargy and lack of energy.
  • Increased effort to perform daily tasks.
  • Decreased ability to handle stress.
  • Dry and thin skin.
  • Low blood sugar.
  • Low body temperature.

Find more about Adrenal Fatigue here.

If you are suffering of 2 or more of the above symptoms, you should talk to your doctor or find a functional doctor in your area.

In the meantime, here are 3 things wrecking your metabolism and what to do about it.

1. Yo yo dieting or restricting calories, then going into excess and then restricting again. This a classic case of the diet mentality.
Restrict calories to lose weight
Feel deprived of your favorite foods – so give in and over do it.
Back to the diet and low carbs, low calories.
Feeling hungry all the time and eat all the stuff you know you shouldn’t have.

Does this sound familiar?

Your metabolism is like a boomerang and it doesn’t care about your vanity reasons to lose weight. It cares about keeping you safe and keeping you healthy. And so it keeps you alive.
Your metabolism will meet you where you are.
So if you are not eating a lot of food your metabolism is going to slow down. If you are eating a lot of food and you’re working out then your metabolism will speed up. Unfortunately, most people eat less and workout more and your metabolism has no idea what is going on and will slow down, as a result.

Grab my 10 Nutrition hacks to never diet again

2. Stress
Stress is a huge issue and it does cause a lot of people to be stress eaters. They’re emotional eaters because there’s different things we’re going to on in our life and we feel like we’re losing control and we look to food for comfort.
And not only that but excess stress on your body is not good. We live in a society that likes to go as fast as we can, do all the things and then feel like we can never catch up.

It’s like we think we can get a gold medal for having the most on our to do list, but we don’t. And it is causing your weight gain. When you were stressed out, you really taxing your endocrine system, which manages hormones and stress levels. Stress is inevitable, but chronic stress over long periods of time (months, years) takes a toll on the body.

Find some ways to reduce your stress levels and indulge in some self care. I list several ways in my Ultimate Self Care Guide

3. Lack of sleep or lack of quality sleep
So a couple of things that might be going on is either you’re running on four hours of sleep which is not good. Or maybe you are trying to get some sleep but you are You see you are up and up and down throughout the night. You’re not sleeping very good. I know I had a bad habit of not sleeping well and I will wake up at 2:00 or 3:00 in the morning and I will get inspired now come down work on stuff, then be tired the rest of the day. Your body needs sleep to rest and recharge and it needs the REM deep sleep to fully recharge, so you wake up rested and ready to go.

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Have you ever tried to charge your phone, while you are still using it? The charge is much slower and less efficient than if you turn it off and just let it charge. Our bodies are the same way.

If you have trouble getting to sleep, start a bedtime routine. My secret weapon for a great nights sleep is these Relax Now and Sleep Now + essential oils. I sleep like a baby every time.

Order my favorite metabolism boosting tea – to get you started in the mornings.

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Eating Health and Weight Loss – The Truth

Eating Health and Weight Loss – The Truth

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Are you frustrated you are not losing weight?

You are eating healthy. You are getting in your necessary step count. Yet, still not seeing progress.

The truth is eating healthy and losing weight does not always add up.

1. There’s a lot of foods that are necessarily healthy for you but don’t promote weight loss. You could be just not even enough of the right foods or enough food at all. And there is such thing as too much of a good thing, such as eating too much fat. There are a lot of good for you fats you should eat, but if weight loss is your goal, than keep fat intake to 1-2 tablespoons per day.
I like LifeSum app from Google Play or Apple Store to help determine how much you should be eating.

Grab my clean eating grocery list here to get you started.

Now – my Simplified Slim Down now includes a Weight Loss Blueprint – so you know exactly what to eat and how much to workout.

2. Too much stress leads to belly fat and resistance to weight loss. A lot of times, we try to do it all and take care of everything. What ends up happening is you are taking care of everyone but yourself. If you have high stress,take inventory of your stress levels and find ways to reduce stress like walking, reading, yoga or meditation. And maybe start saying  no more often, too.

Check out the 5 Real Life Shifts to Reduce Belly Fat

3. If you are not getting enough sleep, your body will hold onto fat. Most people who have too much on their plate, try to skimp on sleep to create more time, but it ends up backfiring if done long-term. Sleep is the time your body uses to reset and recharge. If you are not getting enough sleep, it can throw off your hormones, make you crave not so healthy foods and make you irritable. Make sure to set a reasonable bedtime and wake up times, allowing you an adequate 7-9 hours of sleep.

 

Four years ago, I was where you are. I just had a baby and I thought I WAS eating healthy. But my energy was tanked and the weight wasn’t going anywhere. Read more about me here.

If you all of those are in check – then it is time to step it up a notch and start getting results. My Simplified Slim Down is perfect for the person that is eating healthy, but ready to fine tune some things to get even better results.

 

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5 Temptations Keeping you from Losing Weight

5 Temptations Keeping you from Losing Weight

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Five temptations that are keeping you fat. These are five temptations that you know you shouldn’t be doing and how to ditch them for good.

temptations

 

After dropping over 30+ pounds and 4 dress sizes, I have learned the smallest of changes really adds up. If you are trying to lose weight and feeling stuck, try changing one of the following things and I bet you will see a difference in just a few short weeks.

1. Your Netflix Binge Watching

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Most Americans watch too much TV. How much TV do you watch? If you’re watching more than one to two hours a day, it’s too much. That’s in the morning before you go to work, after you get home, before bed…
Slow that Netflix binge DOWN. I’m not saying you have to cancel it, but just slow it down. Take it back a little bit. One to two hours a night is plenty. If you could swap out just one hour of Netflix binge watching for a workout, something to just get your heart rate up, you will be much happier come summer, I promise.

2. The Facebook Scroll

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You want to catch up with your friends, but for most of us, this is the modern day TV watching. If you were like, “You know what number one? I don’t really have Netflix. I don’t watch that much TV.” Cool. But how is your time on social media? How many hours do you think you’re spending on social media? Because it is the modern day version of watching too much TV.

You are comparing your low points to everyone else’s highlight reel and it doesn’t feel good. It is also affecting your eyes, your neck and cramping up your hand – from being glued to your phone all day.

We are signing into Facebook up to an average of nine times a day. Nine times a day. There’s only 24 hours in the day, we’re only awake for about 16 hours a day, and we’re logging into Facebook an average of 9 times. Are you one of them?

Set a timer 1-2 times a day and create meaningful connections, versus just scrolling.

3. Happy Hour

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If you are trying to lose weight, alcohol need to go or at bare minimum needs reduced. Alcohol is empty calories and the body doesn’t process them the same as food. Start taking a pass on the happy hour invitations and hit the gym instead. If you must go, use the alcohol in place of your carb or opt for a non-alcoholic drink, like iced tea.

4. Fast Food Lunches.

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I know it seems easy, but it is not worth it, in the end. When I worked in corporate, I was not a very good planner, and I went to McDonald’s every day for lunch. And I packed on the pounds for it.

Start packing your lunches, take a salad, some soup, even a sandwich, or a wrap, is better than what you’re gonna get at that fast food restaurant. A Big Mac has up to 1,000 calories. Can you believe that? 1,000 calories, that’s over half of your daily calorie intake that you should in-taking. Over half. Just in one single meal, just for lunch. If you cut out fast food, and I can guarantee you’re gonna lose a couple pounds just from that.

5. Break Room Vending Machine

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You know what I am talking about. 10:00 AM hits, you get hungry, you go to the vending machine, “Oh, just a snack,” right? Then at three o’clock it hits again, “Oh, I need another snack. I’m hungry.” Right? Yeah, I was there. I did it and I packed on the pounds to prove it. Slow down that vending machine drive by, start to pack some snacks that you can keep at your desk or if you have a refrigerator that you can keep some healthy snacks in there. That way whenever you do feel that urge, you get hungry, you can just opt for something healthy, a handful of nuts, some string cheese or a small thing of yogurt. Grab my 25 snacks to power through your day to get you started.

meals

 

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High Protein Snacks for Weight Loss

High Protein Snacks for Weight Loss

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snacks

Snacking is Good.

So there’s a lot of conflicting information out there about snacking and if it’s good or bad. So let’s get something straight: snacking is not bad. Snacking is good. It’s good to fuel your body; to be putting in good things in your body consistently, throughout the day. Your body is like a machine and you’re not gonna drive 200 miles and expect to not stop for gas, right? And putting food in your body, snacking throughout the day is the same way. If you wanna keep that energy and that focus up, you need to be constantly putting food into your body.

The Bad Snacks

These are examples of not so great snacks:

  • excess sugar
  • excess salt
  • potato chips
  • candy bars
  • donuts

The Good Snacks

There are better out there that are made up of whole foods such as the following:

  • fresh fruits and vegetables
  • plant based protein
  • animal proteins
  • chicken salad or wrap
  • dairy
  • nuts or seeds

So the excess sugars, the excess salts, those are what causes our body be low on energy. When we eat foods that are high in sugar and salt; but low in nutrition; we may get energy quickly, but we end up crashing 1-2 hours later, and looking for something else.

If you want energy to sustain you throughout the day, you want to choose foods that are high in nutrient value and in their most natural state, lots of whole foods and snacks.

Meal Timing

 

It is important to be eating every few hours.

I know in the beginning, I had trouble with this. It is easy to get busy with work, errands and kids.

If you have a hard time remembering to eat, I suggest setting a timer, as a reminder.

 

Here are some high protein snacks to get you started.

  1. High Protein Dip for fruit – Get the recipe here.
  2. Peanut Butter Banana RollUps – Get the recipe here.
  3. Spinach Quiche Cups – Get the recipe here.
  4. Zucchini Tuna Cakes – Get the recipe here.
  5. Apple Protein Cookies – Get the recipe here.
  6. Skinny Bell Pepper Nacho Boats – Get the recipe here.
  7. Turkey and Cheese Rolls – Get the recipe here.

Enjoy!!

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