The #1 Reason Why You Should Get Off The Scale

frustrated-with-losing-weight-2Have you ever started a new fitness program or diet and every single morning you would step on the scale to see if it was working? When you saw the number on the scale go down, you were elated and felt proud of yourself. It motivated you to keep doing the workouts and following the diet plan.  But what happened when you stepped on the scale and the number didn’t move? You probably just thought it was a fluke and you immediately begin to replay the last 24 hours to see what you did or didn’t do to cause the number to stay the same.  You try again the next day and still no change, now you’re starting to feel that you are doing something wrong. By day 3 of no progress, you are totally obsessed with finding the culprit for why you are not seeing progress and your motivation to keep going is dwindling by the second. By the end of the week, you are frustrated and feel defeated and quit all together. Sound familiar?

If this is something that you have struggled with in the past, I want to shed a piece of advice for you – STOP USING THE SCALE AS THE ONLY METRIC FOR SUCCESS! 

The scale only shows a small portion of the story and doesn’t reflect the healthy choices and small changes you are making to reach your results.  From my own experience, I’ve also found that the scale is usually the last thing to show true progress. Your best bet is to start to focus on Non Scale Victories which are more qualitative in nature, which can include improvements to your energy, mood, sleep, digestion, skin, hair, nails, etc.   This can also mean taking photos and trying on the same pair of pants each to physically see and feel how your body is changing.

When I work with my clients to help them shift from the short term mindset of the scale to a healthier and long term mindset of Non-Scale Victories, I find they stay motivated to continue with the workout programs and nutrition plans I have recommended and they tend to lose weight and keep it off for good.  Why is this? Because Non-Scale Victories give you immediate feedback on your progress and you begin to notice that you feel and look better.  It gives you a small “win” while you wait for the number on the scale to start to move.

If you are struggling to stay motivated because you are feeling frustrated and defeated by the scale, shift your thinking and begin to celebrate all of the things that are changing for the better as you build a healthier lifestyle that will improve the quality of your life for the long run!

 

 

What to do when you are not seeing results?

frustrated-with-losing-weight-2I know how frustrating it can be when you are on your health and fitness journey, you are working out and eating healthy, but it doesn’t seem like things are moving. This is typically when people get frustrated and want to give up or try an extreme measure to
speed up the results.

The first thing that you should realize is that this will take time and extreme measures will only make it worse for you in the long run. Instead, here are some tips that I have used for myself and share with my clients who are struggling to see results.

 

1. STICK WITH IT! I know that this is not what you want to hear, but it is true. Consistency is key to getting lasting results. If you are not seeing results, chances are you have not been at it long enough, so keep going. If you have been at this for awhile, maybe you should ask yourself “Am I giving this 100%?” or is there an area where you can step it up a notch? Add higher weights or maybe you are eating more sugar than you should or maybe you don’t need that extra glass of wine at dinner?

2. Track Your Activities: If you are not sure what to change or tweak, take a week and track EVERYTHING! I use my Fitbit and MyFitnessPal to track my food, my steps, my calories burned, and my sleep. I also journal about my mood and stress levels. When I track my activities I have a clear view of what I’m doing well and what I”m not doing, this is huge. You can take that information and figure out things that you want to change.

3. Test & Analyze: Once you have an idea of where you can improve, make a small change and test it for 2 – 3 weeks. If you upgrade a current habit with an even better habit, usually that will shock the system enough to get some things moving right along. Maybe you add more intensity to your workouts or you cut out the after dinner snack or get one additional hour of sleep or take a yoga class on sundays. See if that makes a difference, if not, keep that good habit going (remember consistency is key and it may take more time) and add another better habit.

4. Focus on Non Scale Victories: As you go through this journey and adjust your habits, don’t focus so much on the scale. The scale doesn’t always tell the full story and can leave you feeling defeated, even though you have improved your sleep habits, increased your workout intensity, meal prepped like a boss, and have less anxiety. These are all pluses and just know that you are focused on improving yourself, soon you’ll feel so great, the weight loss will be a bonus, not the priority.

This process takes time, so be patient and trust the process. If you have been on this journey for a long with no significant changes, then it may be time to consult with a fitness professional, nutritionist, or your doctor for additional support and help.

If you would like to speak more about how to work together to help you reach your goals, comment below!

5 Self Care Tips to Reduce Anxiety

When you find yourself stressed out and full of anxiety, life becomes harder and can make every day activities like your job, your sleep, your interaction with your loved ones and community, debilitating and may create even more stress.

Here are 5 tips that I have applies to my life and have shared with my clients to help them to reduce their own stress and anxiety and I hope that one or all five of these help you as well!

  1. Focus on your Breathing: Your breath is the key to your balance and can make a huge difference in how your body responds.  I’ve found that most people don’t even know how to properly breathe.  One exercise that I would encourage you to do is to place one hand on your chest/heart and one hand on your belly.  Inhale for 5 seconds, focusing on filling your belly/diaphragm with as much air as possible, then exhale completely for 10 seconds. Repeat this pattern for 2 minutes, working your way up to 5 minutes at a time.  Trust me, this one is a game changer! I do it before I go to bed after a long and stressful day.
  2. Listen to Music that Creates Good Vibes & Feelings: Music is such an emotive thing and can evoke positive feeling or negative feelings. You can change how you feel by listening to music and I’d suggest that you listen to songs that make you feel happy or that evoke happy memories. Create a playlist and listen to it daily, especially on your way into stressful situations/environments like a meeting or even family dinners (in the event that all of your family dinners come with a side of family drama :))
  3. Exercise and Move Your Body: Sometimes transferring the heavy, stressful, and anxious energy that you are holding inside into something physical can be an amazing thing.  Physical activity can release feel good hormones that combat stress and make you feel better, even if your situation doesn’t change. Try going for a walk or taking a workout class or just putting on some music and dance like no one is watching!
  4. Spend Time with Good People:  Do you have people in your life who make you smile or laugh until you almost pee your pants? Do you have people in your life who make you feel better and loved by simply being in their presence? FIND THOSE PEOPLE AND SPEND AS MUCH TIME WITH THEM! Don’t use this quality time with them to whine and complain, instead focus on the good – laugh until you pee your pants, embrace and hug until you release your tears, enjoy a meal that fills your heart and your belly.
  5. Fill and Fuel your Body with Healthy Food: When you’re stressed, your body and digestive system may not be working as properly as you would want and I know it may feel good to indulge in foods that don’t support and fuel your body, but try your best to eat healthier options.  Support your body and help it to maintain balance by fueling it with healthy foods. Check out  my free Clean Eating Guide ebook for recipes and ideas and you’ll also get access to my free Clean Eating Accountability Facebook group where I share some of my healthiest recipes.

Hopefully, these tips will be helpful for you in managing your stress and anxiety.

3 Tips to Get Out of Your Funk

I don’t know what is going on these days, but I’ve been speaking with a lot of my clients and friends who have said they are feeling “Blah!” when it comes to their jobs, their relationships (or lack thereof), their finances, their family, and their health/fitness. I don’t what it is, but I wanted to share my 3 tips that have helped me and I’ve already heard back from a few who have said my tips have helped them.

In the video below, I break it down into the following:

  1. Get Clarity in what you want.  If you are unhappy, it’s important to know exactly you are unhappy about and what exactly you want to change.
  2. Get Organized and clear the clutter. When our life, house, minds, fridge, etc is packed with clutter, it can create more anxiety and stress about the current situation and it can prevent us from seeing opportunities and possibilities to change ourselves, our situation or our perspective.
  3. Get a Goal that you can use to focus your attention and energy.  Once you know what you want to change and you have created space for change to happen, you have to take action by moving forward in a positive direction.

Watch the video to get a bit more about these tips and to help you get on track to getting out of your funk!

10 Sneaky Ways to Get Healthy

shutterstock_217194712Most people don’t realize that can actually be pretty easy to get healthy, the key is to remember that small changes compounded over time can lead to big results.  This is a concept I learned from reading The Compound Effect by Darren Hardy. So, I wanted to share a few ways that you can actually “sneak” in healthier habits into your day.

  1. Keep Healthy Snacks EVERYWHERE: If you are surrounded by junk food, you’ll eat it when hunger strikes.  If you keep healthy foods stocked in your desk at work, glove compartment, and in your house, you will be sure to avoid giving in to junk food.
  2. Do something physical during mundane tasks: One of my clients likes to respond to emails while she is on the treadmill, it’s easy for her to do both and kills two bird with one stone.
  3. Set reminders in your phone: If you have a super busy day, it may be in your best interest to set reminders in your phone to alert you to “Get up and walk around” so you don’t sit for too long or to “drink a glass of water”.  A lot of times our days get the best of us and we simply get stuck at our desk.
  4. Schedule your workouts and meals: Piggy backing off of #3, if you plan your days and schedule your workouts and meals into your calendar, you are more inclined to respect that as a meeting with yourself and will take the time to go workout or eat a real meal.
  5. Keep a pair of sneakers nearby: If you have your Sneakers under your desk at work or in your trunk, if you find that you have some free time that comes up, you can swap out your shoes and go for a nice stroll during that break.  “Not having shoes” can no longer be your excuse!
  6. Keep Bottles of Water Visible: I tend to not drink enough water during the day, so I started to keep water bottles in visible places – on my desk, on my night stand, in my cup holder in my car, and next to the couch. This way, when I see it I’m prompted to drink more water.
  7. Create a Fitness Inducing Playlist: One of my clients needs tons of motivation to work out, so I had her create a playlist of her favorite mood boosting, booty shaking tunes. I then had her to listen to it not only when she works out, but also 30 minutes she is scheduled to work out with me so she is pumped.  She says she now listens to the playlist when she feels sluggish or unmotivated in other areas of her life.
  8. Drink Your Fruits & Veggies: If you follow me on Social Media, you know that I love Shakeology, because it gives me everything I need to get my fruits, vegetables, minerals, vitamins and more.  You can also make a Superfood Smoothie at home, here is a list of Green Smoothies that you can try.
  9. Make Fitness Social: If you are typically meeting up with your friends or having date nights that are centered around food and cocktails, maybe try to switch things up and do something physical together. Maybe date night can be a hike or ice skating, or you can swap out happy hour for going bowling or rock climbing.  It’s the perfect way to make fitness fun and it’s always better when you have a partner to do it with you!
  10. Cook More Meals at Home: Each month I run a 5 Day Clean Eating Group via Facebook and typically my challengers lose 3 – 5 pounds during that challenge. The kicker about those groups is that everyone cooks all of their meals, because I provide a meal plan with a grocery list and recipes.  When you cook your meals, you can control what goes into them and the portion sizes (which are always too big when you eat out).

When I share these tips with my clients and they begin to implement them, they find that they are more consistent with their workouts and eating clean, but also find that they feel better, tend to lose weight, and feel empowered by developing healthier habits.

If you are looking to get a better handle on developing healthy habits, send me a note on Facebook or comment below.

 

3 Things You Can Do Right Now to Reach Your Weight Loss Goals 


Many people think that there is a perfect time to get on track to lose weight and get healthy, but the reality is, “someday” usually never comes. If you are infamous for saying “I’ll start someday”, I want to give you 3 things you can do today that will get you into action to start your successful journey of losing weight and hopefully keeping it off for good! 

  1. Do a Kitchen Audit: This is one thing I do with my clients, because it forces them to take immediate action and it eliminates temptation to fall off track. We pull out everything from their fridge and pantry and go through each item to determine if we keep it, throw it away or donate it. We keep the foods that are clean and not overly processed. We throw away any expired or extremely unhealthy foods, and we donate any non-perishable goods that are not going to help them reach their goals. If there is no junk in the house, you won’t be tempted to eat it. 
  2. Start Tracking Your Food: When my clients start working with me, I ask them to write down everything the put into their mouth from breakfast to a breath mint. This helps me to get a better idea of what they are eating and to help me develop a better meal plan for them, but for the client it gives them a clear picture of how healthy they truly are eating. I find that most people believe that they eat healthier than they really do, which causes them to not take their nutrition as seriously as they should when making changes. 
  3. Make a commitment to yourself and share it with someone: We bend over backwards to make and keep our commitments to others but tend to flake on ourselves. Take a moment and think about one thing you plan to do that will lead to you being healthier and happier. Once you figure it out, write it down and then share it with someone or even better post it on Social Media and ask your network to hold you accountable. When you put it out into the open, it holds you accountable and it allows for others to support you. It can be hard to stay on track if you feel like you’re doing it alone. My most successful clients are those who have a strong support system. 

You don’t have to make big changes, to get amazing results, but you do have to take action! Give these tips a try and if you need more help with getting on track to reach your goals, connect with me on Facebook. 

Try this goal setting technique to reach your weight loss goals

64186-we-are-what-we-repeatedly-doMany of my clients come to me with very specific goals, like “I want to lose 15 pounds in one month” or “I want to lose my stomach flab by my trip to Maui in a few months”. While I commend my clients for setting SMART Goals, which are Specific, Measurable, Attainable, Realistic, and Time Specific, I often have to have a conversation with them about how “Realistic and Attainable” their goals are. Is it possible to lose 15 pounds in one month? Absolutely. Will it be easy and will they enjoy the process? Absolutely not. Typically, when I lay out the plan of action, their eyes glaze over and they are hit with the reality that the goal they want may require more than they are willing to do to reach that goal in that amount of time.

One thing that I work on with my clients is setting goals that are motivating and actually make them excited to push for. How do I do that? We change the focus from achieving a specific result to adopting a specific habit, which will ultimately lead to their desired results. There is power in forming healthy habits, mainly because once you form those habits, naturally they will lead to results of getting healthier, losing weight, feeling better and more.

When I task my clients to set goals, I give them these specifics and I call them SMART 2.0 Goals: 

  • Specific
  • Meaningful & Motivating
  • Action Oriented
  • Realistic
  • Time Framed

For example, instead of saying, “I want to lose 15 pounds in one month”, your goal would look something like this:

Weight Loss SMART Goal 2.0: I will lose 15 pounds by developing the habit of eating a healthy breakfast and taking my dog on a 30 minute walk every morning for the next 4 weeks.

This type of goal setting provides you with a better aim and focus on developing habits, also it gives you a better idea of what you need to do each day to make that goal become a reality.   You are no longer focusing on the 15 pounds, instead you are focusing on creating a habit to eat a healthier breakfast and to use your dog walking time to be active.  By the end of the month, will you have reached your goal of 15 pounds of weight loss? Maybe or maybe not, but will you be well on your way? Absolutely! Will you feel good about yourself if you are able to make two small adjustments to your daily routine that will lead to feeling better, looking better, having more energy, fueling your body, and spending more quality time with your dog? Absolutely!   If you keep this habit up and make it a lifestyle change, will you eventually lose those 15 pounds? HECK YES!

This type of goal setting is great because at the end of the day you are forming habits that will lead to a healthier lifestyle and the bonus will be the weight loss or whatever result you are looking for.   Aristotle nailed it when he said, “We are what we repeatedly do.” 

If you would like to learn more about how to set better goals to help you achieve a healthier lifestyle, connect with me on Facebook and send me a message. 

3 Tips to Get (& Stay) Motivated in 2016

Happy New Years! As we kick off 2016, I wanted to share with you 3 Tips to Get (and Stay) Motivated for 2016.  I know that many people start off the new year excited and ready to crush their health and fitness goals, but as the days and weeks roll by, our level of commitment can begin to decline.  Last week, I hosted a free webinar where I go into detail of my 3 tips (click here to watch the webinar or scroll to the bottom), but I wanted to share them with you here.

quitting-motivation-card-wallpaper-inspiring-quitting-quote
1. Clearly Identify Your WHY and Your Goals: Take some time and think about WHY you want to get healthy and fit this year. One of my favorite quotes is “If you are considering QUITTING, think about why you started in the first place.”  This gets me every time, when I want to give up on a goal, I simply remember why I started in the first place and it helps me push past my excuses.  The same thing with your goals, get very clear on what you want to accomplish and make sure that your goals are SPECIFIC, MEASURABLE and REALISTIC. Once you have your WHY and your GOALS, read them at least once a day so that they stay in front of you!

aaeaaqaaaaaaaakuaaaajdvkzdnkyjuylwnmogitndi2mi1imzlmltflywm5owexndjiyq2. Make a Plan, Work Your Plan & Do It Consistently: Once you have your goals, break them down into daily, weekly, monthly and quarterly tasks.  This way you will know exactly what needs to be done and how to move forward with your goals. The biggest thing here is to make sure that do what needs to be done CONSISTENTLY, not just when you feel like it or when it is convenient for you. News flash, success isn’t always going to convenient and comfortable, so just suck it and keep pushing forward.

the_workout_buddy_tn-6630403. Get Connected to an Accountability System: The biggest success factor I found with my challengers last year, was those who actively participated and checked into the group or with their Accountability partner. When you know that you are expected to show up and check in to a group or for a weekly check in call, it creates a sense of urgency to do what you said you would do.  This is why I love my monthly groups, because you have people with the same goals as you, who are right there with you pushing and working on their goals. You are not alone and you have the support needed when you feel like giving up.

These 3 tips may seem super simple, but they have been game changers for my challengers in 2015 and hopefully, they will work for you, too!

If you are looking for more accountability to reach your goals in 2016, you’re invited to join my upcoming January 2016 Kick Off Challenge. To learn more, click here or watch the webinar below and at the end I discuss more about the challenge group and the special bonuses I’m throwing in for my participants.

 

5 Tips To Get Up & Workout This Winter

12376700_10109900696187364_4999197646206342273_nIt’s raining here in San Fran, but that doesn’t mean the workouts have to stop! Here are a few tips to get motivated to workout.

1. SUCK IT UP! Success isn’t comfortable or convenient. The truth is, if you want to reach your goals, it will require you to do things that you don’t always want to do! Get dressed, and get it done!

2. Find a workout buddy. When I don’t feel like working out, I can usually rely on my girls Jessica  or Kylie  to workout with me and push me in a killer workout. I always dread it before, but never regret it after. Who’s your workout buddy? 

3. Review Your Goals and ask yourself “Why?”. Think about why is it important for you to reach your goals. How will your life change? How will you feel if you don’t reach your goal?

4. Reward Yourself. If you are motivated by positive reinforcement, give yourself a reward (not food!) for actually getting it together and working out.

5. Track & Review. Do yourself a favor and figure out a way to track your progress. You can either use photos, take weekly measurements or use an app tracker, to help keep you motivated.

The key is to look at how far you’ve come and keep the eye on the prize. Don’t let excuses keep you from being the better version of yourself. You got this!  If you are struggling to stay accountable this winter, join my next 30 Day Fitness & Clean Eating Accountability Challenge.  Click here to learn more! 

5 Tips To Recover from Thanksgiving

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Well, Thanksgiving has come and gone and now it’s time to get back on track with your health and fitness goals.  Remember, on average people gain 7 – 10 pounds between Thanksgiving and Christmas, so check out these 5 tips to help you keep that from happening.

  1. Drink TONS of water: Typically, your Thanksgiving meal is packed with carbs and sodium, which can cause you to bloat. Flush out your system with water, at least half your weight in ounces. If you don’t like water, add lemons or cucumber for added flavor.
  2. Eat Your Veggies: Dark Leafy Greens are great detoxifiers and full of amazing vitamins, nutrients and antioxidants. Try making a big salad and throw in some pieces of turkey for protein and to help get rid of left overs. I stick with my Shakeology once a day, especially during this time! 
  3. Move Your Body: Aim to get at least 30 minutes of physical activity, especially over the next few days. Go for a walk, hit the gym, gather the family for a dance party in the living room or yes, Black Friday shopping can count as your cardio. Aim for 10,000 steps! For a quick HIIT workout, check out my latest video
  4. Portion Out Leftovers: Avoid over-eating by portioning out your leftovers and making meals in Tupperware containers. Whatever is left either freeze or give away to guests! Keep one or two meals per person and get rid of the rest. For more info on Meal Prep Tips, check out this post
  5. Forgive Yourself: If you overdid it yesterday…so what?! Today is a new day and with the 4 tips above, you will be able to get right back on track. Focus on the time spent with friends and family and know that you still have the power to change your body and reach your goals!

Hopefully, you had a great Thanksgiving and if you need a bit more accountability with your health and fitness, join my upcoming Health Holidays Clean Eating & Fitness Challenge.