Diet, Fitness, Health, Motivation, Weight Loss

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!



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

3 Tips to Sculpt Your Body

Screen Shot 2015-06-13 at 9.48.31 AMHappy Saturday!

Did you get your workout in today???

Here’s a thought: The body that you want is attainable, but it will require WORK! Quick Fixes won’t cut it and will not give you lasting results.

If you want to sculpt your body and really get changes that will last, here are my 3 tips that helped me:

1⃣ Adopt a Clean Eating lifestyle – Aim to eat as much “REAL FOOD” as possible. Eliminate as much of the the processed, refined, and enriched “foods” that are on the shelves. Choose fruits, veggies, lean proteins, and whole grains. For more info on Clean Eating, check out my Clean Eating Guide.

2⃣ Add Strength Training to your fitness routine – Many of my clients believed that doing hours upon hours of cardio would be the answer to their weight loss and body composition goals. It wasn’t until they starting picking up weights and adding it to their fitness routine, that they saw their body begin to change. Building muscle turns your body into a fat burning machine and gives you healthy curves and a killer figure!

3⃣ Adjust your mindset – We live in a “Quick Fix” society and we want results ASAP, but the reality is you didn’t gain the weight overnight and it won’t disappear overnight. Learn to be patient and forgiving with yourself and practice self love though this process. Will it be easy, no, but will it be worth it if you stick it out day in and day out, absolutely!

If you are ready to put in the work to reach your goals, I’d love to work with you in my next upcoming Fitness & Clean Eating Challenge.

To learn more, visit to learn how we can work together!

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

Check out my Healthiest Meal of the Day! What’s yours?

For the past 3 years, I’ve had the pleasure of drinking Shakeology daily to help me get a better handle on my health and nutrition. To be honest, before Shakeology my diet was more like that of Bart and Homer Simpson, I didn’t like veggies and I had no desire to eat clean. Oh how things have changed for me! Since drinking Shakeology, I’ve seen my energy levels improve, my digestion has improved (after eating junk for so long you can only imagine the discomfort I was having), I also lost weight and kicked my junk food cravings.  I’ve also seen how Shakeology has helped my friends with PCOS, digestion disorders, and high cholesterol.

Let’s be honest, eating healthy these days are becoming more and more difficult, but here is a solution to that problem.  If you need help with your nutrition, your weight, and your health, this is a product that I recommend 100%.  If you want more information, comment below or send me an email for more information.

After eating like a crazy person during a vacation week, I was able to get back on track in 3 days by doing the Shakeology Cleanse. :
After eating like a crazy person during a vacation week, I was able to get back on track in 3 days by doing the Shakeology Cleanse. :
Clean Eating, Diet, Health, Healthy Eating, Recipes

Weekly Meal Plan: January 28th

Meal Planning for the Week

Many people have been asking for ideas for meal planning, so I decided to post my weekly meal plan for this week, including the grocery list. 🙂 Hope this helps!

Daily Breakfast: Shakeology with Almond Milk and Frozen Fruit


Monday: Morning Star Spicy Black Bean Burgers with Avocado & Tomato on Arnold Sandwich Thins

Tuesday: Leftover Taco Meat with Brown Rice, Black Beans, and Guacamole

Wednesday: Salad topped with Grilled Chicken, Tomatoes, Avocado, Cucumbers, Corn with Balsamic VInegar & Olive Oil

Thursday: Left Over Salmon with Quinoa Pilaf

Friday: Trader Joes Instant Miso Soup with Brown Rice, Spinach, and Tofu


Monday: Turkey Tacos with Brown Rice & Black Beans and Guacamole (Brown Ground Turkey, Onions, Bell Peppers, and Garlic with Taco Seasoning.  Heat one can of Black Beans, Onions, Garlic, and Chili Powder (I also use Sazon and Adobo)  in a pot and combine with cooked brown rice).

Tuesday: Grilled Chicken Wraps with Sweet Potato Fries (Grilled Chicken, Shredded Cheese, Brown Rice & Black Beans, Avocado, Plain Greek Yogurt.  Slice a sweet potato and toss with olive oil, Himalayan salt, cinnamon, and Adobo. Bake for 20 minutes).

Wednesday: Teriyaki Salmon with Baked Sweet Potato & Quinoa Roasted Veggie PIlaf (Marinate Salmon in Braggs Aminos, Agave Nectar, chopped garlic, Green Onions. Bake for 25 – 30 minutes.  Roast 1 Zucchini, 1 Onion, 2 Portabello Mushrooms, and 3 Bell Peppers tossed with Olive Oil, Garlic, and Spices on 400F for 25 minutes mix 1 – 2 cups of veggies with 2 cups of quinoa. Save the rest of the veggies for the next day).  Bake a Sweet Potato for 35 – 40 minutes on 400F.

Thursday: Veggie Pizzas and Salad (Bake a whole wheat tortilla, with a few teaspoons of tomato sauce, crushed garlic, roasted veggies and mozzerrella cheese for 15 – 20 minutes).

Friday: Any leftover laying around.  🙂

Tips: Roast all of the veggies at once and use them throughout the week for the Quinoa, you can add to the chicken wrap, and for the pizzas.

Grocery List: (Some of these things I buy in bulk and already had on hand)

  • Shakeology
  • Fresh or Frozen Fruit (Bananas, Berries, PIneapples, Mangoes, etc)
  • Unsweetened Almond Milk
  • Morningstar Spicy Black Bean Burger
  • Arnold’s Sandwich Thins
  • Avocados (3)
  • Tomatoes (2 – 3)
  • Onions (2 – 3)
  • Garlic
  • Ground Turkey
  • Taco Seasoning or Spices like Cumin, Chili Powder, Himalayan Salt, Paprika, Garlic Salt, Onion Powder, etc
  • Shredded Cheese
  • Lettuce
  • Plain Greek Yogurt (I use this instead of Sour Cream for my tacos)
  • Whole Wheat Tortillas (Make sure you find one that is 100% Whole Wheat)
  • Brown Rice
  • Black Beans (Canned)
  • Chicken Breast Tenderloin (I use organic and free range)
  • Canned Corn
  • Salad – Romaine, Spring Mix, Spinach
  • Salmon
  • Braggs Liquid Aminos
  • Agave Nectar
  • Green Onions
  • Zuchinni (2)
  • Portabella Mushroom (2)
  • Bell Peppers (3)
  • Tomato Sauce
  • Mozzarella Cheese
  • Quinoa




Beachbody Products, Beachbody Programs, Clean Eating, Diet, Healthy Eating, Motivation, Recipes

My Results on the Ultimate Reset

Check out my journey on the Ultimate Reset.  For 21 days, I focused strictly on improving my diet in order to reset my body back to its “factory settings”.  I made the decision to do this because even with all of the working out I was doing, I still wasn’t 100% happy with my body. I knew that my diet had a lot to do with it.  I decided to do the Reset with a group of other Beachbody Coaches. I cannot be happier with the results.  I am so excited to finally be able to look at my body and be 100% happy with how I look.  If you want to have a body that you can be proud of, it all starts with the way that you fuel your body and the Reset can help you out!  Check out the video and let me know if you have any questions. You can email me at or you can find me on facebook.  I will begin to hold monthly Reset Challenges and you are always welcome to join! The next one starts on February 6th, visit to learn more and order!

Beachbody Programs, Clean Eating, Diet, Fitness, Health, Motivation, Personal Development, Workout

FREE Fitness & Health Coaching[Crown]-Keep-Calm-And-Work-With-A-Coach-For many of you, the new year is full of energy, motivation, and inspiration to make this year better than the years prior.  If you are truly serious about making 2013 great, it may require you to do some things a bit different.  Many people set goals and have big plans, but tend to miss the mark because they lack the consistency, the plan of action, and the accountability to make those goals a reality.  One of the ways that I’ve been able to do some amazing things like write a book, build my business, establish my new non profit, or lose weight and get healthy, was by working with coaches who could help me.

Some of the world’s most successful people, like Donald Trump, Steve Jobs, Les Brown, Oprah Winfey, all had coaches.  Why? Because they realize that they can’t do it alone and that they need help to achieve their goals.  Don’t let 2013, be a repeat of the years before.

Do you have fitness goals, like working out 6 times a day, losing 20 pounds, dropping 15% body fat, running a marathon?   Or maybe, you have health goals, like reduce your cholesterol points, eat cleaner, adopt a vegan diet, or drink more water?  In order to assure that you reach those goals it will require you to have a plan of action to attack those goals, develop habits that will foster consistency, and accountability to keep you on track to reach those goals.  If you don’t have these things, you won’t succeed.  Period.

As a coach, I can help you with your health and fitness goals. I will take your goals and help you create a plan of action that will incorporate daily, weekly, monthly and quarterly tasks to ensure that you are consistently working towards your goals. We will work together to keep you accountable by weekly check ins to discuss your progress and your challenges. Ultimately, it will be a partnership to ensure that you get the success that you deserve. It’s that simple…and it’s free!

To get started, simply click here!

Once you’ve registered, send me an email at to set up our first session.   I will work with you as long as you want, so what do you have to lose?


Beachbody Programs, Clean Eating, Diet, Health, Healthy Eating, Recipes

The Ultimate Reset: Day One


Today kicked off Day One of the Ultimate Reset. I decided to do this 21 cleanse program for one main reason: I wanted my body to be able to keep up with my goals and dreams. Nutrition plays a major role in how our bodies perform, operate and how we feel. This in turn affects how we go through our days, how we feel about ourselves and how we feel about our future. If my body isn’t at it’s best, then I can’t be my best. Over the past 3 years I have improved my fitness levels, I recently finished Insanity with major improvements. However, my eating habits are what is holding me back.

The Ultimate Reset is a 21 program that focuses on eating very clean and supplementing the body with vital components to restore, balance, cleanse, detoxify and reset the body back to its optimal settings.

Day One wasn’t that bad at all. I never felt hungry or undernourished. The recipes are easy to follow and are quite tasty. I plan on eating them even when I’m off the Reset. My favorite was the Creamy Garlic Salad Dressing that I made today for my salad. I wasn’t a fan of spinach and eggs for breakfast, but it kept me full until lunch with no hunger pangs. The supplements were pretty easy to take and I set an alarm for 8am, 12pm, 3pm, and 6pm so I don’t forget. The only supplement that I don’t think that I will ever get used to is the Alkalinize. It has a dark vibrant green color, smells like grass, and tastes like salty wheatgrass mixed with dirt (LOL). So I decided to take that as a shot complete with a lemon wedge to mask the taste. I also held my breath.

All in all, I’m excited for this 21 day program. I think that I will get the results I am looking for (lose at least 5 pounds and drop my body fat by 5%) and hopefully will adopt a new way of eating and fueling my body.

Stay tuned!

Beachbody Products, Clean Eating, Diet, Health, Recipes

Healthier Chocolate Brownie Bites

Lately, I’ve been on a chocolate kick, especially as the holidays are winding up.  With all of the snacks and goodies that people keep bringing over, I want to indulge but not sabotage all of the work I’ve been doing with Insanity for the past 7 weeks. Luckily, I found an option that would not only satisfy my chocolate sweet tooth, but also help me stay committed to eating as healthy as I can.  Here is a recipe for Brownie Bites that are definitely a healthier option and just the right portion.

  • 1/2 Cup of Natural Almond Butter
  • 1 Scoop of Chocolate Shakeology
  • 1 Ripe Medium Banana
  • 1/4 Cup of Rolled Oats
  • Dash of Cinnamon

Simply combine all the ingredients into a bowl and spread into a square baking pan (8inch or 9inch). Refrigerate for at least 1.5 hours and then cut into 1 inch squares.  Serve immediately or place the brownie bites in an air tight container and refrigerate until ready to serve. Enjoy!

What is Shakeology? Click here to learn more or email me at


Diet, Health, Healthy Eating, Motivation, Personal Development

Cleaning Up My Eating

One of my goals for 2012 was to “Eat Clean for 10 meals a week”.  When setting goals, you always want to be SMART (specific, measurable, attainable, realistic, and time specific) because this is how you are able to have a clear definition of the goal and you are more able to achieve the goal because of the clarity.  I know myself and I know that saying that I will completely Eat Clean for every meal, would be unrealistic.  Our nation has become one that has become addicted to sugar (which usually one of the first 3 ingredients in most processed foods), the convenience of processed foods and junk foods. Our taste buds are now desensitized to eating foods without salt or artificial flavorings.   On top of that, most of the food that we eat are pumped with chemicals, hormones, and who knows what else.

I am reading a book now that talks about how the food we eat plays a large role on our hormones, our body’s natural functions and the alarming rate of disease that we are plagued with. I realized that without much  difficulty I was pumping my body with awful things. I decided to focus on eating clean more often. My first time eating clean for a long period of time was when I lived in Switzerland. In general, there are not a lot of processed foods and most of the foods that I ate come from dairies, butchers, markets, and bakeries. The fridges were so tiny and I found myself buying food more often (especially because since it wasn’t processed it would spoil quickly). I immediately noticed that my stomach was flatter (not puffy or bloated), my skin/hair/nails looked and felt different (better), I had more energy, I naturally lost about 5 pounds (that I couldn’t lose no matter how hard I worked out), and I lost my cravings for the junk.  I fell in love with the way food tasted without having to use a lot of salt, sugar, or additional flavorings.I overall felt, looked, and performed better.

I want to have that feeling more often. So, now I am focused on dedicating 10 meals a week to eating clean that means whole foods (natural and unprocessed) like fruits, veggies, lean meats, natural fats, and complex carbs. I also am aiming to eat more organic foods to avoid the toxins that are used in and on the foods that I eat.  My ultimate goal is to adopt a cleaner eating lifestyle and I think that 10 meals a week is a great start.  I also decided that my daily Shakeology wouldn’t count as my 10 meals (since it is as clean as it gets :)) This will force me to make better meal choices.

I will keep you in the loop with my quest of cleaner eating…:)

Diet, Health, Healthy Eating, Recipes

Be Like Popeye and Eat your Spinach…Daily!

Today I was reading an article on “Eat This, Not That” and they mentioned some foods that you should eat EVERYDAY! The list was pretty basic – Spinach, Yogurt, Tomatoes, Carrots, Blueberries, Black Beans, Walnuts and Oats.  I’m not really sure why these 8 foods are the most important, but I was interested in Spinach, since I just started really enjoying it in my diet. Here is their reason why we should eat it daily, what it can do for us, and how to incorporate it into our daily diets. Get the full article here.
The Low Down on Spinach

It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

Substitutes: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.