Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss, Workout

Plant Based Pre & Post Workout Snacks

Recently, I’ve had a few clients who have a plant based diet and they have asked me for ideas of what to eat before and after their workouts.  Many people get confused on what to eat, so I wanted to share some of my favorite options that are perfect not just for someone who has a plant based diet, but anyone.

What to Eat Before Your Workout: The key is to remember that quality of your workout will depend on how fueled it is before the workout. Your body has to pull energy from somewhere and it’s much easier to pull it from calories that are consumed within an hour of your workout, then pulling stored energy that your body uses for other daily functions. Focus on eating more carbs based foods 30 – 60 minutes before your workout.

  • Oatmeal or Overnight Oats: This is one of my favorites, mainly because I workout in the morning and this “breakfast” food just makes sense to me.  Plus, it’s whole and takes a while to digest, so it can help to keep you fueled, especially if you are working out for longer than 45 minutes.
  • 100% Whole Grain or Sprouted Grain Toast with Pure Honey or Real Fruit Spread: This is one of my dad’s go to pre workout snacks and he swears by it for his long cardio sessions.  The key is to make sure that you choose 100% Whole Grain or Sprouted Grains, which helps with the slow digestion of the carbs coupled with the fast digesting carbs with the honey or fruit spread.
  • Apple or Banana with a Tbsp of Nut Butter: This is an easy pre workout snack that doesn’t feel as heavy as the oatmeal or the toast.  This is my favorite for a HIIT or Circuit Training Strength workout.
  • Kind Bars: I am not a big fan of bars, but I do like Kind Bars because I can recognize all of the ingredients in them, they are easy to take with me on the way to the gym, and they taste like a candy bar. 🙂
  • Fruit Juice or Smoothies: This is typically my last resort, as most fruit juices and smoothies are packed with sugar and don’t give you a lot of substance and I feel really full, but when I’m in a real crunch, I will grab a bottle of 100% Orange Juice or grab a Smoothie and drink half.

What to eat after your workout: The key here is to make sure that you have a mix of protein and carbs.  I know that this sounds crazy, but after a workout, while your muscles are going into repair mode (where protein is key), your body is still burning calories and can burn them with carbs that you use to replenish your body after the workout. I highly recommend that you consume your post workout meal or snack within 30 minutes of your workout.

  • Meal Replacement Shake: As you know, I’m a big fan of Shakeology and this is my all time go to post workout Shake, because it’s more than just protein, it’s a true meal which includes not only carbs, but also minerals, vitamins, adaptogens (which also help with the post workout recovery), super greens (to help reduce the acidic ph levels, which also help with reduction of inflammation), and so much more.
  • Chocolate Milk – This can be Soy Milk or Dairy Milk, both options are a great mix of protein and carbs and easy to digest and great when you are in a pinch.
  • Hummus with Veggies and Whole Grain Pita: This is a great snack, especially if you want something more savory.
  • Green Salad with Lean Protein & Veggies: Your protein options can be tofu, edamame, hard boiled eggs, tempeh, nuts, seeds, or beans.  Aim to use a vinegar based dressing.
  • Peanut Butter & Jelly Sandwich or a Hummus & Veggie Sandwich: This is the perfect balance of protein, carbs, and healthy fats. Many people think sandwiches are not healthy, it’s a matter of the bread you choice, the condiments/fillings that you use. Here’s my tips on how to make a Healthier PB&J

 

Hopefully, this will give you some ideas of what to eat before and after your workouts! 

Clean Eating, Healthy Eating, Weight Loss, Workout

My Post Vegas Detox Plan

Hand writing Time to Detox concept with blue marker on transparent wipe board.Last week, I went to Vegas with a few instructors and members of one of the studios where I teach – Dogpatch Dance & Yoga in San Francisco. While we had a great time, I definitely was off track with my nutrition.  The main culprit was that I was off my normal sleep, workout, and eating schedule, which threw me off, coupled with the lack of fresh fruits and veggies and eating at random times of the night, including a 5AM post club meal of Fried Chicken and Waffles! Now that I am back home, I am going to use this week to get back on track with my nutrition, sleep, and fitness.

Here is my plan of action, I’ll make sure to share my results with you at the end of the week:

  1. Hydration: Vegas in June is pretty hot and dry and even though I didn’t drink alcohol while I was on vacation, I didn’t drink enough water.
    • Start each day with a glass of water upon waking up is a great way to wake up the body and rev up the digestive system to facilitate a smoother detoxification process.
    • Drinking at least half my body weight (in ounces) of water is vital on all levels and should be a non-negotiable for everyone. But if you are working out, make sure to add 16 – 24 additional ounces to your daily total.
  2. Nutrient Dense Breakfast: Breakfast is such a vital meal and most of us take that for granted and either skip it completely or eat a breakfast high in fat and sugar. Each morning, I’ll be drinking Shakeology, which is a nutrient dense vegan meal replacement shake that is more like a super potent multi-vitamin & probiotic packed with superfoods, super greens, adaptogens, and more.  This not only gives me fuel, but the daily dose of dense nutrition helps moves things right along and puts the proper things into my body.
  3. Simple Lunch & Dinner: I’m not trying to be super fancy this week with my meals, I’m eliminating chicken, red meat and pork and will focus on eating a lot of fish, fruits, and veggies for most of my meals. My meals will be:
    • Kale Salads with Tuna, Beets, Hard Boiled Eggs, and Cabbage for lunch
    • Thai Curry Lentils & Spinach with Brown Rice, Garlic & Herb Salmon with Sauteed Garlic Green Beans and Roasted Sweet Potatoes, Grilled Fish Tacos with Fresh Mango Salsa & Black Beans and rice for dinner
  4. Green Smoothies for my Afternoon Snack: I love drinking Green Smoothies in the afternoon, because I typically crave something sweet and by packing a smoothie with fresh kale and some frozen fruit, it feels like treat but also helps with adding more detox friendly ingredients to my daily intake. Here’s my recipe.
  5. Special Attention to the Body: I’ll be doing Shaun T’s “Shaun Week” Fitness Challenge this week, which is sure to be a perfect addition to my nutrition plan, as I’ll be able to break a sweat and help to get rid of those Vegas toxins.  I’ll also add in some yoga with Beachbody OnDemand’s Yoga Studio program.  (If you want information on how to access this for free, comment below).
  6. Rest: One of the most important parts of this week is ensuring that my body gets caught up on its rest (although I slept for 16 hours when I returned). Our bodies use rest to help heal, reset, refresh, and recover and if we deprive our bodies of rest, the body can’t function the way it needs to. Plus, it has been shown that sleep deprivation is a big factor in weight gain. So I’ll be aiming for 7-8 hours of sleep each night.
  7. Self Love: With a detox, it’s so easy to look at it as a punishment. We focus on what we are missing out on and make a big deal out of it. Instead, I am simply using this as a way to honor and respect my body. I don’t regret anything from my time in vegas and if I had to go back, I would probably have done the same thing, except eaten more macaroons! So, now that I’m back home, I am simply focusing on how lucky I am to be able to eat nourishing, healthy and fresh foods, excited to try Shaun T’s “Shaun Week” workouts, and to take time to rest and recover from one of the best Vegas trips to date!

If you want to keep up to date with how this week goes, make sure to follow me on Instagram, Facebook, and/or Snapchat!

Diet, Fitness, Healthy Eating, Motivation, Weight Loss, Workout

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!

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Weight Loss, Workout

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.

 

Diet, Fitness, Healthy Eating, Motivation, Quote, Weight Loss, Workout

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. 

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Weight Loss, Workout

How I lost 3 lbs on a 8 day all inclusive vacation in Mexico!

13754460_10111174801729644_1663793885540118672_nWhen most people think of all inclusive vacations, they immediately are drawn to the allure of the all you can eat and all you can drink portion of that package.  Anyone who knows me, knows that I love to eat and I love my Margaritas, but this time around, I had to be very intentional about what I ate and drank on my 8 day vacation at the Now Sapphire Resort in Riviera Maya, Mexico.

On July 6th, I started the 21 Day Fix Extreme program which also included replacing one meal a day with Shakeology.  This 21 day program focuses on 30 minute workouts which vary from upper body, lower body, total body, plyometric, pilates, cardio, and yoga. On top of that you have a very simple nutrition plan that you follow that incorporates portion control containers and a list of foods that you are able to eat.  The whole thought of this program is simplicity, it takes out calorie counting or spending endless hours working out, yet yields pretty amazing results, because you do the program for 21 days without rest days or cheat meals.  In my mind, you can do anything for 21 days, but I will say when 8 of those days are spent abroad, I was a bit nervous, but I am happy to report that I actually lost 3 pounds while on vacation and feel like a total rockstar for staying on track.

Here are a few things that I did, that made this possible and actually pretty doable for the vacation:

  1. SHAKEOLOGY EVERY SINGLE DAY!: I made sure that every morning, before leaving my hotel room, I used one of the ice cold bottles of water and mixed it with one serving of Cafe Latte Shakeology. It was like my morning Iced Coffee that I didn’t feel guilty about.  Shakeology is packed with nutrients, vitamins, minerals, probiotics, protein, and has 9 servings of fruits and vegetables. This was my morning fuel.
  2. Beachbody OnDemand & the Gym: Since the resort had free wifi, I was able to bring my phone or laptop to the resort gym and do my 30 minute workouts each morning. Since the program uses dumbbells and resistance bands and doesn’t take up a lot of space, I was able to get the workouts done. Plus, the gym area with the weights was pretty empty, as most people either stuck to the cardio machines or used the cable weight machines.
  3. Make Friends with the Chefs & Wait Staff: The chefs and waitstaff were pretty regular and I made it a point to make friends and explain my dietary needs on day one.  This way, it was easy for me over the course of the 8 days to get foods that I could eat. I frequented the grill area, where I could order a piece of fish, steak, or chicken to be grilled for me on the spot. I brought over the olive oil that was near the salad bar and asked them to use that instead of the oil that was next to the grill, which wasn’t olive oil and didn’t have any additional additives. I also, brought over fresh veggies from the salad bar and asked them grill or sauté them for me and they did without blinking an eye.  I opted out of the fried foods or foods drenched in salty sauces, and ate mostly grilled protein and veggies at each meal.  I also indulged in tropical fruits that we don’t typically have here in the states like Mexican Papaya with a squeeze of lime juice, dragon fruit, and tons of melon, pineapples and mangos. For breakfast, I stuck with egg white omelets with a bit of cheese and tons of veggies.
  4. SKIP THE ALCOHOL: The 21 Day Fix Extreme doesn’t allow for alcohol, which was a bit of bummer, especially seeing all of the cool concoctions being served in pineapples or hearing people order a “Dirty Monkey” from the pool bar.  However, I was able to still have a refreshing “mocktail” – Sparkling Water with muddled mint and lime with a pineapple slice. It was the perfect drink and still felt fancy and tropical. I actually didn’t even miss the alcohol, being that it was so hot and humid, my drink was perfect and I could drink them all day! Which was helpful, since I needed to make sure that I drink at least 10 glasses of water.
  5. Challenge Tracker App & 21 Day Fix Tracker App: To help me stay on track, as when I am on vacation I rarely know what day it is, so having a tool to ensure that I was eating on track and doing the correct workouts for the day, was key.  Plus, I was a part of a Challenge Group, where I was able to see everyone else checking in with their meals and workouts, it was a great reminder when I didn’t want to workout or wanted to pig out at the buffet, that I had goals and made commitments and that I wasn’t alone on this journey.

I am pleased with myself and my results so far, especially because I didn’t make excuses and stayed on track.  If I can do it, that means that anyone else can.  This just proves the power of having a true system and plan for your nutrition and fitness that is simple and sustainable, coupled with an accountability system and tracking tools.  If you are interested in trying the 21 Day Fix or the 21 Day Fix Extreme, I have a Challenge Group starting soon and I’d love to have you join me and the rest of the group.

Click here to learn more!

Fitness, Workout

3 Tips to Make You a Faster Runner

As the summer months kick off, it means that Marathon and Race season is a few months away.  When a client tells me that they want to train for an upcoming race, I know that I must update their training program to incorporate 3 important components:

  1. Sprint Training – Helps to increase aerobic capacity
  2. Strength Training – Increase muscle and bone density and prevents injuries
  3. Plyometrics Training – Activates fast twitch muscles, which you don’t hit at lower intensities

What I’ve found is that my clients have not improved their running, when they couple it with their own cardio training program, like a Couch to 5K or more traditional marathon prep trainings, we saw an increase in speed and endurance, plus a reduction in body fat.  Which basically means, a faster, stronger and more efficient athlete, who is ready to compete! Plus, this helps to prevent injuries and assist with recovery post race.

0937.jpg

Here are some things to consider adding to your training regimen:

  • Sprint Training Circuit – Perform the circuit and rest 2 minutes, then repeat 4-5 more times
    • Sprint 30 seconds
    • Jog 60 seconds
    • Sprint 50 seconds
    • Jog 60 seconds
    • Sprint 70 seconds
    • Rest/Walk 2 minutes
  • Strength Training Circuit – Perform each move with minimal rest. At the end of the circuit rest for 90 seconds
    • 15 Bodyweight or Goblet Squats
    • 10 Push Ups
    • 20 Alternating Reverse Lunges
    • 60 Second Plank
    • 20 Alternating Lateral/Side Lunges
  • Plyometric Circuit – Perform one or all of these moves each for one minute, then rest for one minute. Repeat up to 5 cycles to complete 10 minutes
    • Jump Rope
    • Bodyweight Jump Squats
    • Bodyweight Switch Lunges
    • Low Box Jumps
    • Ladder Shuffles or Skater Lateral Jumps

Give these a shot and add them to your training regimen!  For more information or assistance with your marathon/race training, shoot me a message on my Facebook Page. 

Diet, Health, Healthy Eating, Recipes, Weight Loss, Workout

Sweet & Savory Post Workout Parfaits

Many people ask me about what to eat after a good workout and yes, protein is important, but many of the protein shakes on the market are not the cleanest of healthiest for you.  Here is an option, that I have fallen in love with and it’s a perfect recipe that you can meal prep a few in advance for a nice grab and go snack, that’s as filling as it is fancy!

I typically use plain greek yogurt for my parfaits, but I wanted to try something a little different, especially since my basil plant, Peter (yes, I named him), was started to wilt so I wanted to make use of the basil I had on hand.  So, I figured I’d swap out the yogurt for cottage cheese, which I have never been a real fan of, until now, and figured that strawberries would be a nice pair with the lemony basil.   For added sweetness and depth of flavor, balsamic vinegar and honey round out this recipe.

13413557_1140563579298490_8495127499479017490_n

  • 1/2 Cup of Cottage Cheese
  • 1/4 Cup of Diced Strawberries
  • 1 Tablespoon of Fresh Basil, chopped
  • 1 Tablespoon of Balsamic Vinegar 
  • 1 Drizzle of Honey
  1. Place cottage cheese at the bottom of a bowl or a mason jar.
  2. In a small bowl, combine Strawberries, Basil and Balsamic together and add to cottage cheese. 
  3. Drizzle with honey and enjoy!

For more of my recipes, I now have a Clean Eating Instagram account – www.Instagram.com/iCookClean. Follow for more recipes and meal prep ideas!

Clean Eating, Diet, Fitness, Motivation, Personal Development, Weight Loss, Workout

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.

 

Clean Eating, Diet, Fitness, Health, Motivation, Personal Development, Self Care, Weight Loss, Workout

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!