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

3 Tips to Eat Clean This Year

Did you make a New Year’s Resolution to Eat Clean or Lose Weight or to Take Care of yourself this year? If so, you are in good company, according to iQuanti, over 63 Million people searched Google on how to get healthy for the new year.   It’s pretty clear that most people know that being healthy is important, but life just seems to get in the way and we go back to our old (unhealthy) habits.

Monday I kick off a 5 Day Clean Eating Challenge in my private Facebook Group, because one thing that I do know is that having a place to be held accountable and feel supported is important when reaching your goals.  If you need the accountability and support, feel free to join the group, but I also wanted to share some tips that have helped me develop my Clean Eating Lifestyle years ago and these 3 tips still hold true for me today to keep me on track.

1. Cook & Prepare your meals: I know this may be a challenge for you, but this is a great habit to create and strengthen. When you cook your own meals, you control what goes into them, you eat at home so you save money, and you can also get creative with trying new recipes.

Here are some simple Clean Eating Recipes that you can try. 

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2. Avoid Packaged and Processed Foods: Stay away from “junk” food, which are packed with tons of preservatives and chemicals. Most people fall victim to snacking on junk food. Instead, aim to find healthy snack options to keep you full and fueled.

Here are some healthy snack options to try 

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3. Plan Your Week: Many people fail to stay on track, because they fail to plan. Before the challenge begins, pull out your calendar and get a better idea of what you have going on this week. If your mornings are rushed, ensure that you have a healthy breakfast ready to grab and go in the morning to eat at work, like overnight oats. If you have a work lunch, research the restaurant to find a healthy option or ask the person coordinating the lunch to order you a salad. If you’re going to be busy at night, pack a dinner with you or meal prep some dinners (or any other meals) so that way you will have a healthy meal in your fridge. Here are some meal prep tips for you.

www.mealpreplikeaboss.com

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Hopefully these tips will help you stay on track for 2018 to develop a Clean Eating Lifestyle and reach your goals!

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

3 Ways to Make April Your Best Month Yet!

11034117_10108423685368884_2743392851562478390_nHappy April!

Are you ready to crush this month and reach your goals?

The beginning of the month is where people tend to set new goals, but if you have been setting the same goal over and over again each month, chances are there some things that need to be tweaked in order to finally reach those goals. For most, it’s simply being held accountable to what you say you are going to do and having a plan of action that you make the commitment to working that plan every-single-day!

Will it be easy? probably not. Will it be fun? I will do my best to make it fun! Will it be worth it? Of course it will!!! 

Here are 3 ways to stay on track this month:

  • Create a plan of action and share it with someone to hold you accountable. Remember, if you fail to plan, you plan to fail. Period. So think about what you need to do daily and then having someone keep you accountable to doing those daily activities will make sure that you move closer to reaching that goal.  Doing daily or weekly check ins to track your progress and brainstorm ways to move past obstacles can help you to keep moving forward.
  • Make your goals challenging, but realistic.  One thing that I used to do was set goals that were challenging and pretty much unrealistic. Within one week of pushing hard, reality set in and I would give up.  Take a look at your current schedule, budget, and mental/emotional capacity, do you really have time to run 10 miles every single day or should you focus on running 1 – 3 miles a day? Do you think that you can eat 100% clean with NO CHEATS or maybe you focus on eating a healthy breakfast and practicing meal prep to help stay on track this month? Make it challenging, but also make it realistic so you are truly motivated, instead of discouraged.
  • Don’t be afraid to change things up.  This weekend I recorded a video (click here to watch) where I talk about the importance of re-evaluating your plan and making small changes, when necessary. This works if you feel stuck, you know, working out daily, but the scale isn’t moving or eating healthy, but still feeling sluggish.  If you are struggling and want help with reaching your health and fitness goals this month, I can help you to make some tweaks to help you get back on track.

I hope that you have a great month and remember, I am here as your Healthy Lifestyle Coach and Personal Trainer, so if you have questions, need advice, or want suggestions on how to get back on track, I’m here! We can connect on Facebook and chat!

Health, Healthy Eating, Motivation, Personal Development, Self Care, Weight Loss

3 (Non-Fitness) Books to help you lose weight

One of the biggest things that I like to implement into working with my clients, is ensuring that they have the mindset to help them stay focused and consistent with their health and fitness journey.  A big game changer for me, as well as my clients, has been the role of personal development to accompany the physical transformation that is happening.

Here are some books that I highly recommend if you need a little motivational boost to stay committed to your health and fitness goals:

  • Eat That Frog by Brian Tracy – This is the perfect book for those who struggle with time management and use the excuse “I don’t have time to workout”.
  • The Compound Effect by Darren Hardy – This is the perfect book for those who are a bit impatient and are getting frustrated that the results aren’t coming quick enough.
  • PUSH by Chalene Johnson – This is the perfect book for those who are struggling with setting goals and creating a plan to reach those goals.

These books have been game changers for me and my clients and if you are finding that you are not pushing hard or digging deep, give one of these books a try.  I’d love to know what other books you are reading – fitness or non-fitness related! 

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

4 Ways to Change Your Body for Lasting Results

Lately, I’ve been receiving a lot of emails and notes on Social Media from people who are FRUSTRATED because they are not seeing the results that they are aiming for – the weight isn’t coming off, the abs aren’t coming through, there is still too much jiggle going on, etc.  If you are in the same boat, please understand that to  get real change in your body composition, it will require

  • a structured fitness plan that includes resistance training and cardio at least 4 – 5 times a week for at least 30 minutes.
  • a diet that is focused on eating clean and filled with fruits, veggies, lean protein, and whole grainsShakeology is a great way to ensure that your diet is on point and if you want more info on what clean eating is click here to get my free clean eating guide.
  • drinking adequate water every day (at least half your body weight in ounces – EX. If you weigh 200 pounds, you need at least 100 ounces of water)
  • getting enough sleep so your body can recover and support the change that is happening.

If you are frustrated because you’re not getting the results that you are looking for, the scale isn’t moving, the abs aren’t coming through, or whatever else you are aiming for, let’s get you on a program that is structured, customized to your goals, and will position you to get the results you are looking for.  Each month, I host Fitness & Clean Eating Challenge Groups, for more information click here. My goals are to help you reach your goals!

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Self Care, Weight Loss

3 Tips to Jumpstart Your Weight Loss

Have you ever said “I just can’t lose weight!” or do you wonder why the scale is not moving in your favor no matter what you are doing? Chances are there are a few small tweaks to your daily routine that may need to happen to get results that you are looking for.

Here are a few tips or tweaks that you can add that may get better results:

1. Eat more throughout the day: This may seem a bit out of whack, but trust me with this one. When you eat, your metabolism revs up to digest your food, if you are only eating 3 times a day, your metabolism will drop back down after it has digested your meal, but if you add some snacks in between, it will keep your metabolism pumping which in fact burn more calories throughout the day. The key is to eat the right foods, not junk or sugary or fried or processed foods.

2. Reduce your cardio: Okay, so most people love to hop the treadmill for 90 minutes or take a Zumba class and get in a good sweat session, but if that is all you are doing, you are doing yourself and your body a disservice. Reduce your cardio and replace some of those days with some resistance and weight training.  Why? Cardio doesn’t build muscle and muscle is is what you need to burn fat.  For every one pound of muscle you gain, you will burn an additional 50 calories per day.  If you gain 10 pounds of lean muscle, you would burn 500 calories a day, just by being alive (no treadmill needed).  So, drop the treadmill and pick up some weights!

3. Join an Accountability Group or Find an Accountability Partner: Momemtum is key to reach your goals and if you are not consistently working out and only working out when you feel like it, chances are you will not get great results.  Getting plugged into an Accountability Group can be a great way to stay committed to working out and eating healthy on a more consistent basis.

If you are still struggling to reach your health and fitness goals, I have a 30 Day Challenge Group starting on March 2nd. I will work with you to help you to develop better eating habits and stay consistent with your workouts. In this group, you will receive 7 thirty minute workouts, 7 color coded portion control food containers, a meal plan guide, recipes, grocery list, and 30 days of a Superfood meal replacement smoothie.

If you would like more information, just reply to this email or fill out this form and I will get back to you ASAP!

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development

5 Keys to Get Lasting Results with your Health & Fitness

As a Personal Trainer and Healthy Lifestyle Coach, I have many people who come to me looking for quick results with their health and fitness. The reality is, they didn’t get to their current situation overnight. If you want results, more importantly results that will last, it will not happen overnight. It will require Hard Work and Patience. Period. Here are a few tips on how to get mentally prepared for achieving those results that you are looking for.

  1.  Make a decision. When we make a decision, we are telling ourselves that we are making the commitment to do whatever it takes to make that change. That is what making a decision is all about it, it is putting a stake in the ground, drawing a line in the sand, it’s saying enough is enough.
  2. Get Informed. Understand what will be required of you and from you to make these changes happen. This may mean making sacrifices and compromises. It may mean doing things that you don’t necessarily want to do, but in the end it will benefit you (like waking up early, cutting out TV, or replacing those french fries with a salad).
  3. Be patient. I know that it is difficult when you are making strides but you don’t see or feel like you are making progress. We live in a “microwave society” where everyone wants everything to be quick, fast and in a hurry. Well when it comes to lasting, life changing results, that is not the road you want to take. Change takes time and if you keep that in your mind, it will make the process (because it is a process) much easier.
  4. Get Assistance. If you find that you need more help to stay consistent, on track, and committed to your journey for change, it is okay, actually it is highly recommended, that you find an accountability partner, support group or even a coach (like me), to help you to stay focused. It’s always easier to reach your results when you feel like you aren’t going it alone.
  5. Track and Celebrate Progress. As I mentioned, this will be a journey, not a quick fix and although you may feel like you are not making strides, trust me, you are. Taking photos, measurements, journaling your journey, blogging, or creating videos to document your path to change, can give you that boost of confidence that you are on the right track. Don’t be ashamed to celebrate a victory no matter how big or small it may seem!

I know that you have it in you to get the results that you have always wanted, but it all starts with you making that decision. If you need help, encouragement, tips, or support to get the results that you are looking for click here so we can connect.

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

3 Keys to Make a Habit Stick

 

 

 

 

 

 

 

Let’s face it, most people don’t have a problem setting a goal or stating a new habit that they want to develop.  It’s staying accountable and consistent with working towards that goal or habit, right? Think about a time when you set a goal or stated that you wanted to make a change in your life, but weren’t able to make it come to fruition.  Let’s be honest for a moment, why didn’t you make it happen?  Naturally, we will look at external things like people, situations, circumstances, time, money, etc to point the blame.  However, at the end of the day, 9 times out of 10, the reason why that habit didn’t stick or that goal wasn’t met, is because you weren’t set up for success in the first place.

Here are a few tips that I share with my clients to help them stick with their goals and work towards success.

1. Believe that you can do it: If you don’t believe that you can’t reach that goal, you won’t. Period.  The mindset that you have is the #1 thing that will determine your success in anything that you do. If you have set the goal that you want to run a marathon by the end of the year, believe that you can do it. Visualize yourself crossing the finish line, create affirmations that will help you to stay focused on that goal. Here is a video that I created that talks more about Mindset. 

2. Set mini goals: Most people focus so much on the end result that they neglect the progress they are making along the way. Instead of having your timeline on the finished product, create a few mini goals that you can shoot for.  If you have set a goal to lose 50 pounds by the end of the year, break up your goal and focus on how much weight you want to lose each month, that is about 4 pounds a month. Chances are, if you make minor tweaks to your diet and stick with a fitness program, you will definitely lose 4 pounds (or more) a month.  I’ve seen most people in my 21 Day Online Bootcamps lose up to 10 – 15 pounds with the 21 Day Fix, so I know that it is possible.

3. Drop the “All or Nothing” mentality: I had a client who would start out each year with her goals and the second that she “failed”, she would give up.  She looked at her failure to eat healthy for that day, as completely ruining her chances of reaching that goal.  She thought that she would either give it her all or nothing at all. That type of thinking will always keep you stuck…because WE ARE HUMANS AND WE ARE NOT PERFECT! WE WILL FAIL TIME TO TIME! You will have awesome days and you will have days that you fall off track.  The key is not to focus on the failure, but to linger on the lesson.  When you fall off track, think about what you can do differently to improve and reach that goal.

If you are at a point where you want to make your health and fitness goals stick this year, but need a bit more accountability to make it happen. I want to invite you to join me in my next 21 Day Online Fitness & Clean Eating Bootcamp!  Click here for more information. 

Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development, Self Care

3 Ways to Get Back On Track with your New Years Resolutions

Photo Credit: Huffington PostWe are about 3 weeks into 2015, how are you doing with your Health and Fitness goals so far? I know how difficult it can be to get started and to stay commited with your goals at the beginning of the year. So, I wanted to give you 3 tips that may help you.

1. Don’t be afraid to do a “DO OVER”: Many times we feel that if we have one off day that we should just call it a quits and give up.  This is the biggest mistake that you can make, instead use it as an opportunity to evaluate what went wrong – maybe you choose a workout that you didn’t particularly enjoy and in turn it meant that you dreaded your workout, so you weren’t consistent with it.  Is it time to do a “Do Over”?

2. Find a Better Way: After evaluating what wasn’t working, start to think of other ways or alternatives that you can implement to help you reach your goals.  I like to say, keep the destination (i.e. lose 20 pounds), but be flexible with how you get there.  What are some things that you can try that are new and maybe better?

3. FInd a Partner: You are almost 8 times more likely to reach your goals when you have someone or even a group of people who are working towards the same or similar goals as you.  When you know that others are in the same boat and you make a plan to check in regularly with each other, it gives you an extra dose of accountability to keep pushing.  Who do you know who might want to join you on this journey?

The moral of the story is that we are not perfect and we won’t knock it out the park every single time, but if you are willing to try and give it the best you can each day, that is what really matters.  If you need more support or accountability with your 2015 Health and Fitness goals, I would love to help you, just comment below.  Also, on February 2nd, I have my next Online Fitness & Clean Eating Bootcamp starting up and you are more than welcome to join us. For more information, click here. 

Health, Motivation, Personal Development, Weight Loss

One Step Can Change Your Life

Are waiting for the “right time” or the “right opportunity”? Guess what, there is never a “right” time for anything…you simply just have to decide how bad you want it.

How bad do you want to change your life? How bad do you want drop that weight? How bad do you want to finally reach that goal? How bad do you want to change your situation?

It all starts with you taking a step, it doesn’t even have to be a big step, but you must take a step forward. Make the leap of faith. Trust the process. Know that you can do this. Believe that God has your back. It’s time to stop playing small and letting your fears hold you back. Take that step…you never know how your life will change!

Let’s make it happen together, visit http://tinyurl.com/The7Keys to get the system to help you move forward to crush your goals!

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

#1 Way to Stay Consistent with your Health & Fitness

FullSizeRenderMost people around this time of year get a bit down as they reflect on the goals that they didn’t accomplish and they realize that instead of losing 20 pounds this year, they actually gained 40 pounds. This doesn’t make for a very pleasant goal setting session.  If you are tired of setting health and fitness goals, but never quite are able to stick with them, chances are you need a new system. Because what you are doing is not helping you reach your goals.

A few years ago, when I was tired of ending the year with unfinished and unaccomplished goals, I took a step back and realized that I was doing some things wrong. I dedicated that next year to learn and study some of the most successful people that I knew and watched how they approached their life and their goals, and I found that they had a system that they followed.  So I began to apply that system and those steps to my life every single day, and through having the right system to follow, I was able to stay consistent because it became a habit.  That’s why now, I feel like I have been able to maintain the same weight, give or take 2 pounds for the past 2 years now.  It’s because I found a better system to follow and it was one that was applicable to any area of my life.

FullSizeRender 3If you are tired of ending the year without accomplishing the goals that you set at the beginning of the year, it’s time for a SYSTEM UPGRADE! Click here to learn more about the new program that I have created where I share that same system that I applied to my life to finally get the results I was looking for. Click here to learn more about my new program The 7 Keys to Make This Year The Best Year Yet!