1. Step away from the bread basket. If you'd like a roll, grab one then move it outside of your reaching distance.
2. Meal modifications are key. Ask for dressings on the side, substitute french fries for some veggies.
3. Start out healthy. Drink that glass of water. Start with a side salad. Fill up on healthy first.
4. Practice portion control. If your plate is overflowing with food no need to eat it all ask for a box as soon as you get your meal and put half of it away.
5. Do not completely deprive yourself. Get the glass of wine. Enjoy the 1 piece of cake. One day won't kill your results. It’s the consistency of bad choices over time that will.
6. Enjoy yourself! This is a lifestyle change, not a strict diet. Learn YOUR balance.
You don't need to be perfect..
It's not about being perfect! Sometimes you have to pick up the brick and wonder why in the hell you agreed to it in the beginning!
Or, it might be that........
You want to feel better.
You want to gain energy.
You want to strengthen your muscles after surgery.
You want to keep up with your kids.
You want to feel like the best version of you.
You want to get rid of the stress.
You want to fit back into your pre-pregnancy jeans.
You might just want to do something for YOU.
Whatever the reason is, I want you to know you are worth the effort, the time, the energy and all the tears you might shed.
Pick up the damn brick and know that you, my friend, are stronger than your excuses!
Tips to Enjoy Your Holiday Cheer
Holiday parties are the biggest antagonists your fitness program is likely to face. Here are some tips to make it through the season without having to say, “Bah, humbug!”
The trick is how to enjoy the holidays without blowing everything you’ve worked so hard to achieve. Here are some tips that will help you.
1. Eat before you drink. Eating a high-protein and somewhat high-fat meal beforehand will slow the alcohol from entering your bloodstream. Plus, if you’re full you are more likely to drink less. (If you’re lucky.)
2. Drink before you drink. Don’t drink alcohol to quench thirst. It’s very easy to quaff a couple of beers just to wet your whistle; especially if you just got off of work. On party days, be more conscious about drinking a lot of water throughout the day and drink one full glass before heading off to the soiree.
3. Don’t mix drinks with soda pop. Sugar causes the alcohol to be absorbed even quicker, plus the carbonation decreases your body’s phosphorus levels. The result is that you’ll get drunk quicker and have a worse hangover.
4. Mix drinks with water. And even better, have a glass of water between each drink. This will offset the dehydrating effect of the alcohol. You’ll drink less and feel better the next day.
5. Have coconut water available. Coconut water is full of electrolytes, which will greatly help with recovery. Care in doing this post drinking (or even better, while drinking) will far offset the fashion faux pas of walking around a party with a water bottle.
Follow these rules and you will not only do little harm to your program, but also be far less likely to wake up with a hangover.
Transform your Life
OK-So it’s no secret I’m an at home workout junkie. But what you might not know is I’m a 30 minute girl. I like to…. get in, get out, get done and be done! I believe in moving your body the old fashion way with a good ole sweat sesh and I know it doesn’t take hours at the gym to get the results you desire UNLESS you want to spend your time there.
Being a mom of 3 I know I need something accesable, something that takes the guess workout, something that is quick and efficient that allows me to drive right down to my living room (BEEP BEEP) and press play on workout while my kids are sleeping or playing.
Any guesses on what’s better than a 30 minute workout?
A 20 minute workout!
Que the music...I am beyond estatic to introudce you to our newest workout program TRANSFORM 20!
A little bit about the program:
-20 minutes long
-6 days a week
-6 week program
-You need a stepper, your body, access to the workouts, me as your free coach
These are all results from Transform 20! 6 weeks baby!
Important DATES and what you NEED to know!
You can purchase early VIP access starting on Decemeber 4th!
You will gain access to ALL of the workouts starting on Janurary 14th
January 14th is when my Challenge group will open to help keep you accountable, supported and on track. I run my groups on an app called the My Challenge Tracker. It’s a private virtual group you can access from any phone, computer, wifi device.
A nutrition guide, workout calender, easy to follow steps, my help every step of the way will be provided.
YOU READY TO TRANSFORM YOUr LIFE?
“To believe in yourself, you must accept yourself. To accept yourself, you must trust in your power to believe. ”
Healthy Ways to Use Thanksgiving Leftovers
The feast is over, but the fun isn’t. Hopefully you have Thanksgiving leftovers! Instead of piling them on your plate for Thanksgiving, Part 2: The Wrath of Stuffing, try these healthy and frugal ways to use them up!
EVERYTHING
A little bit of all of your healthiest thanksgiving leftovers together in a whole-grain pita or wrapped in a tortilla is really what the day after Thaksgiving is all about.
TURKEY
Make a turkey hash. Recipe tip: Omit the ground turkey. Cook the onion, pepper, and potato together and then add cooked turkey in the last step.
Build a sandwich on whole-grain bread with turkey, lettuce, and cranberry sauce.
Replace chicken with chopped turkey scrambled eggs.
Use as a topping for chili or in a heartly vegetable soup.
VEGETABLES
Top leftover green beans or brussels sprouts with a poached egg,
Substitute chard with your veggie leftovers in a frittata. (Sweet potatoes taste great in this way too!)
Mix with cooked farro or other whole grains and a touch of feta cheese.
SWEET POTATOES
This make a pumpkin chili and sub out the pumpkin for sweet potatoes!
Add your roasted sweet potatoes or yams to a potatoe salad.
STUFFING
Aadd a scoop of stuffing atop salad greens.
Bread stuffing can be mixed with leftover green beans and brussels sprouts and re-baked in muffin tins for perfect portions.
For savory pancakes mix ¼ cup stuffing with 1 egg white. Form into a patty shape and cook in a nonstick skillet for 2 minutes. Flip and cook 2 minutes more.
CRANBERRY SAUCE
Stir a tablespoon or two into into plain yogurt or oatmeal.
Add a spoonful to your Shakeology®.
Use as a topping on healthy waffles
TIP: If you add cranberry sauce to yogurt or Shakeology, make sure you consume it within 5–10 minutes, as the acidity in cranberries may cause dairy to curdle.
GRAVY
Freeze leftover gravy in ice cube trays. These are perfect portions for future dinners.
Self Sabotage
SELF SABOTAGE .... Something we do all too often! Are you right on the verge of achieving your health and fitness goals or ANY GOAL but you're holding yourself back and you know it? Good news is you are aware! This is HUGE!!! Knowing what your doing MEANS your now able to take action on what is holding you back! The bad news is we have to fight the mind on what you want to achieve which is freaking hard wor
Here are some tips on how to move yourself forward instead of backward:
REACH OUT! Tell your coach! Tell someone you know that will give it to you straight and help hold you accountable! Give them permission to be honest with you! You don’t want someone that will baby you! You want someone that WILL test you and really help you see what you're made of!
Shout your goals out loud! Something about sharing it with the world also makes you step up your game! It's one thing if you let yourself down, it's a whole new ball game when people are waiting for you to show them you CAN and WILL achieve what you said you would! Shout it out today!!!
FUEL YOUR MIND! This needs to be your #1 ALWAYS! WHY? Because your body won't go where your mind won't allow it! Along with everything else in life! Our brain is THE MOST POWERFUL thing we own! Feed it with POSITIVITY & POWER! Here are some books you can read or listen too:
You Are a Bad Ass byJenn Sincero - This would be for anybody that lacks self-confidence within themselves.
UnF*ck Yourself by Gary John Bishop - This is for anybody that keeps on holding themselves back! YOU NEED A KICK this book is for you!
- 5 Second Rule or KICK ASS by Mel Robbins - This is for anybody that NEEDS that extra push to JUST GET UP AND GET SHIT DONE!
Here is a tip: f you are busy like me, sitting down and reading might not always be an option so download the app Audible! Get your book of choice, put your earbuds in and drive, clean, workout, whatever...while fueling the most powerful muscle your own!
If you get something I wanna hear! Respond to this email!
It's important for you to know this...
It is completely NORMAL and HUMAN to fall off “track” when it comes to your health and fitness. I don’t care how fit you are, unless you're some type of super human that is perfect ALL the time, “falling off track” is perfectly normal and if you ask me I feel it's vital because you learn yourself a little bit more and what makes you successful and better yet you learn how you want to feel! But today I did not want to talk about being human. I wanted to chat about ditching the training and never getting back on that track. Can I get an AMEN!
You might say things like:
“I’m jumping back on the wagon today!”
“I’m ready to get back on track.”
“I’m hoping on the health and fitness train-Choo choooooo!”
The best way I know how to explain this is…...
Maybe you're someone trying to gain control RIGHT THIS SECOND and your mind is already wondering about the Oreo cookies you have stashed in your cabinets. You start thinking well I shouldn’t be eating these tomorrow…..IT’S ONLY ONE! I can have it. Then one leads into two and two leads to half the bag. This is where that stupid train comes into play. The second we feel like we can’t have something is the second we want it.
You think….. once you jump on board YOU CAN NEVER have the foods you might love!
You think…...I’m jumping on the health and fitness train I “won’t” be able to have this tomorrow so I better eat this today and that my friends is what gets our MINDSET all out of whack. DITCH THAT TRAIN and instead jump in your badass convertible because you own the rights to the road you create for yourself. BEEP BEEP
Here’s the deal-You can eat the cookie! You can enjoy the nice crunchy colorful bowl of fruity pebbles. What matters the most about your journey is:
1. You are healthy!
2. You LEARN yourself along the way!
3. You LEARN you ALWAYS have the POWER!
4. You LEARN a LIFESTYLE change. One that you can see yourself doing forever!
“Learn to treat yourself NOT cheat yourself”
Need help creating food freedom? I'm here for you!
Keeping Healthy Choices Stupid Simple #KHSS
If there’s one thing I’ve learned working with so many other women and mommas is we get in our heads way too much! (Myself included)
So I wanted to share 3 of my main tips to help you mommas just feel better, take action and own your day!
Keeping Healthy Choices Stupid Simple #KHSS
1. If it’s 11 am and you’re still in your PJs go change, like NOW! (this was me yesterday) You can put on yoga pants whatever you choose...just change! You’ll feel better!
2. Move your BODY! Activity fuels more activity and laziness fuels more laziness! The more you move the better you will feel!
3. What you put in your mouth can really determine how you feel and the action you take! Pay attention to this and how you feel after you eat. Being MINDFUL of your feelings could be exactly what you need to make that change the following day.
You wanna feel better? Then you have to take ACTION! You have that power!
If you need more guidance shoot me an email. You never have to be alone on this journey. I’m here for you babe!
How to get your kids to eat those greens!
Do you have a hard time getting your family to eat veggies? Have you tried EVERYTHING? Here are some of my tips to help your family get those veggies in.
Lead by example. Monkey see monkey do!
Get them involved. Have them help you make lunch or dinner. Children are more invested in a meal if they help with it.
Enforce the one bite rule. Then introduce that veggie at least 8-10 more times. After enough exposures, the food will be more familiar to the child and usually, they begin to rate it more favorably.
Don’t make the decision for them. Don’t assume your child doesn't like certain veggies. For example, I eat spinach a lot and never thought to give some to my children some until one day they asked if they could try it. Now they love to eat raw spinach. I guess this is where I can go back and say start with number 1 (lead by example).
Make it cute! The teacher comes out in me here. Assemble cute smiley faces, ants on a log, pretend to be a walrus, you get my drift. When you make things fun it gets your children excited and creates a fun feeling around healthy foods.
Hide spinach. It’s one vegetable you can’t taste when hidden in a smoothie.
Being a mom of 3 small kids I get how hard it can be, trust me, I’m far from perfect but every day it’s a learning experience & I’ve learned to be thankful for it. Remember when introducing these new rules/foods consistency WILL always win the race. Don’t get mad, remember this is new to your child, make the most of it.
My best tips for healthy eating - Family edition
I get these two questions a lot:
- How do I keep my family of 5 on track with our health and fitness?
- How do I make healthy dinners FAMILY APPROVED?
First I have to mention, yes our family does eat healthy but never mistake this for we are PERFECT when it comes to our meals. Truth be told I could actually eat like a toddler and be ok with it IF a good feeling came from it. Problem is being a mom of 3 I NEED the energy and I want to teach my kids to have a healthy relationship with food.
Here are a few tips that have helped me along the way.
Learn to have a healthy relationship with food and share that relationship with your family. One way to create a healthy relationship is to stop focusing on everything you shouldn’t be eating and start focusing on everything you should be eating. Where our focus goes our energy flows. Start to focus and pay attention to food that will fuel your body properly.
Remind yourself food is FUEL and we need our tanks on FULL to perform at the best of our abilities. Same goes for our kids. If your kids start to crash or have outburst know this could be due to the amount of sugar in their diets.
Think of it like this….You wouldn’t put regular gas in a diesel truck and expect for it to perform. A diesel truck needs healthy “diesel” fuel that will make it run without crashing. Think of your body as a well-oiled diesel machine that needs the good gas!
#KHSS-Keep Healthy Stupid Simple and stop overcomplicating. For dinner, I like to make sure my family is eating a protein, healthy carb & veggie for dinner. That’s it! No rocket science here just a well-balanced meal. If you're wondering what’s a healthy carb, protein and well all veggies are healthy here’s a list for you. (start following this hashtag #KHSS for my healthy meals)
Please remember ANY type of change resistance will be created. Not only with you but your family! STAY FOCUSED on what you want for yourself and your family.