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

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. 

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!

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! 

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!

Clean Eating, Diet, Health, Healthy Eating, Motivation

How To Eat Healthier At Home

Today I had a great conversation with a friend of mine who is really struggling with eating healthy.  She said that she will eat perfectly fine while she is at work, because her job always offers a healthy option for their breakfast and lunch entrees, which she has been purchasing daily and has really been consistent with it.  She is now even working out in the mornings before work.  Unfortunately, her struggle, which has been sabotaging her progress is that when she gets home after work, she tends to eat a bunch of junk food.   I tried my best to keep my composure, but I couldn’t help it and simply asked her “What was the junk food doing in her house?”   She went silent on the other end of the line…Hey, I’m a coach, so tough love is what I do best!

As much as I wanted to praise her for the progress that she is making with her workouts and her breakfast and lunches, I had to be honest with her and hold her accountable to the choices she was making at home.  However, our conversation shifted and which led her to going through her pantry and fridge and throwing out all of the junk and processed foods in her house.  Next, we created a grocery list to help her stock her house with healthier foods.  She was relieved, because her biggest problem was that she didn’t know what to buy and remained eating the same junk that she was eating before she decided to get healthy and fit.  Now, she realizes that the only reason why she is binging on junk food is because she is the one bringing it into her house.

If you can't eat responsibly keep it out your house

Moral of the Story: What you keep in your fridge and pantry, is what you will eat.  If you are not ready to do a complete overhaul of the junk in your house, try removing a few items and replace it with something healthy.  Try doing that each week, until you have gradually made the full switch.

If you need help with cleaning up your diet, your fridge, or your pantry, let’s chat! I’m here to help!

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

Accountability is Key to Reaching your Health & Fitness Goals

Staying accountable to your health and fitness goals can be difficult, especially if you are doing it alone. One way to stay consistent and committed to your goals, is to find someone or a group of people who will hold you accountable to your goals. I host monthly accountability challenge groups to help others to stay focused and committed to their goals of being healthier, if you would like to learn more about my groups, feel free to comment below.

Check out the short video I created to talk more about Accountability and why it’s so important.

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

5 Tips to Stay On Track during the Weekends


Today I had a friend ask me for help. Her eating during the week is clean and healthy and she works out regularly. However, on the weekend she really struggles to stay on track.

Here are some tips that I use to keep me on track during the weekends:

1. Plan your meals out. For example, if I know that I have plans for dinner, I try to go easy during breakfast and lunch. Vice verse.

2. Drink Shakeology everyday even on weekends. Keep you full and helps with cravings. Plus, if the rest of the day is crappy eating you know that you have at least one healthy meal.

3. Workout right when you wake up. Once your day starts, you won’t want to stop to workout. Even if its a lazy day workout, shower and then put your comfy clothes on and then relax knowing that you did your body good.

4. Graze on healthy snacks throughout the day if you are out running errands. I carry beef jerky, almonds, dried fruit, apple slices, P90X protein bar, or even a Shakeology Shaker cup with a packet of ShakeO to drink on the go.

5. If I’m drinking alcohol, I alternate booze with a glass of water. Also, I still try to get to bed somewhat early. If I am up late, I WILL eat junk food. So I try to go to bed, even if I’m hungry to avoid the late night post night out binging.

What are your tips? Comment below and share! Hopefully my tips help you!