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!

 

 

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

How to eat healthy as a “Picky Eater” 

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I hear this all the time from clients, when we move on to talking about their diet and nutrition. And to be honest, I can’t relate, because I literally love all types of foods!  There is a very small list of foods that I don’t like to eat, which creates a completely different problem. (We will get into that in another blog post! LOL)

When I start working with a “picky eater”, my focus with them is to help them change their mindset and find solutions that will help them stay on track. Nutrition is a huge part of the transformation process and you can’t out exercise a bad diet. So, you have to get this under control if you want to get lasting results.

1.Focus on the foods that you like: I think that a lot of people get so caught up on what “healthy eating” is, and they believe that in order to be healthy they have to stick to a strict list of foods that are acceptable. I once had a client say that she couldn’t eat healthy, because she didn’t like spinach. In her mind, if she couldn’t eat what her friends were eating on their diet, it was pointless for her to even start.  So I asked her, “What foods do you like?” From there we came up with a list of foods that she does like and started to focus on creating a meal plan that included those things. So, if you don’t like kale, don’t eat kale, there are many other healthy vegetables that you can eat to stay on track. 🙂

2. Experiment with new recipes and new preparation techniques. It’s 2016, which means there is an unlimited amount of resources available to find recipes. Once you have an idea of what foods you do like, go to Google or Pinterest and type if “[FOOD YOU LIKE] Healthy Recipes” and voila! You will have a list of options that you can start to work into your daily routine. Also, try new preparation techniques, like using a Crock Pot or trying grilling your chicken instead of baking it.

3. Expand your horizons: Once you have a hang of trying new things with the foods that you like, take a step further and start to add new foods into the mix.  I don’t mean a huge overhaul, but maybe trying one new vegetable, or grain, or new way to prepare your meal.  This is one of the best ways to keep things from getting boring or stale, unless you like that (some people do like eating the same thing, because it helps to keep them on track and relieves some stress).

At the end of the day, just because you are a “picky eater”, it doesn’t mean that you are doomed when it comes to getting a handle on your nutrition.  Try these 3 tips and give it a shot!

If you are looking for a way to get a better handle on Clean Eating, check out my free Clean Eating Guide, which includes a sample meal play and grocery list that you can check out.  Click here to download the guide. 

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.

 

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. 

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

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.  

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Gluten Free, Health, Healthy Eating, Juicing, Motivation, Personal Development, Recipes, Weight Loss

My 3 Day Refresh Results!

Well, I successfully finished the 3 Day Refresh and I am proud to say that it wasn’t as bad as I thought it was going to be.  If you are considering a cleanse, I want to share with you the good, bad and ugly!

The Good:

  • Satisfied: I didn’t feel hungry during the 3 days, which was a big concern for me, especially since I am on my feet pretty much all day with training.
  • Mental Clarity: I felt that my mind was much more clear and I was able to focus on specific tasks much easier, if anyone knows me, you would know that I am the definition of organized chaos.
  • Energy: I found that I didn’t really feel sleepy or groggy, especially during the 3PM slump, I felt energized.
  • Improved Sleep: I typically am up each morning around 4AM, sometimes I wake up feeling tired and drag a bit, but each day on the Refresh I woke up feeling refreshed and didn’t wake up during the night.
  • Easy to Make Meals: I like that you actually get to eat real food and the recipes that you are given and guidelines make it really easy to find options for all of your meals.
  • Shakeology & Vanilla Fresh: I love Shakeology and was happy that I could continue to drink it during the 3 Day Refresh, but I was also pleasantly surprised by the Vanilla Fresh shake! I am hoping that this will become the new Vegan Vanilla formula, if so, I will be in heaven.  It was delicious!

The Bad:

  • Stay close to the bathroom! Since you are drinking a lot of water to facilitate the cleanse, you will have to pee quite a lot!
  • Although, I never felt hungry, there were times when I felt that I couldn’t finish all of the food and shakes that were required, which could have been because I was full or just was over eating the same thing.
  • Since my days are long and I don’t have much time to really think about my meals, I had to prepare all of my meals in advance and ending up eating the same meals and snacks every single day.  It helped to prep the meals, but I will say by the third day, as delicious as it was, I was over my Veggie Stir Fry.  Next time around, I will prepare a bit more variety with my meals and snacks.

  • While I wasn’t hungry, I did have two bouts of cravings – one was prompted by a dream I had where I ate an entire bag of Kettle Cooked Salt & Vinegar Chips and then craved them during the day. The other was a craving for a bacon cheese burger. Random, but I was shocked because I typically crave sweets, so I guess it’s a good thing that I got my sugar craving under control.
  • The Fiber Sweep wasn’t my favorite, but it wasn’t awful. I just had to make it really cold water and made it in a Shaker Cup then chugged it down as fast as I could.

The Ugly: 

  • Well, I should say more of the smelly…I did experience a bit of gas during the first day, but by the end of the day, I felt totally fine and no one was injured! 🙂

The Results:

Now, I’m sure that you are more interested in knowing if it actually did work! Well, I am proud to say that I got amazing results!

  • Starting Weight: 128.4
  • Starting Waist: 27
  • Ending Weight: 123.4
  • Ending Waist: 25.5

Yup, I love 5 pounds and 1.5 inches in 3 days by eating real foods, nourishing shakes and drinking tons of water.  Plus, I feel rested, energized and not bloated!

As I mentioned, my meals were pretty basic each day:

  • Breakfast: Vegan Chocolate or GreenberryShakeology made with Water and I also ate a pineapple spears or apple apple slices

  • Mid-Morning: Fiber Sweep (It wasn’t too bad)
  • Lunch: Vanilla Fresh Protein Shake (it was so delicious) with Tomato Cucumber Salad made with Lemon Juice, Garlic, and Cumin, and a handful of berries and avocado slices.

  • Mid Afternoon Snack: Carrots with Guacamole or Lemon Garlic Green Beans

  • Mid Afternoon Tea: Caffeine Free Chai (Unsweetened)
  • Dinner: Vanilla Fresh with Veggie Stir Fry made with garlic, ginger and cayenne pepper.

All in all, I would recommend the 3 Day Refresh to anyone who is looking for a way to kickstart or jumpstart their weight loss, find relief if you feel that you have overdone it with the junk food, or simply want something to help you get your body on track with your nutrition.

If you have any other questions or want more information about the 3 Day Refresh, including how to get your own kit and to join one of my 3 Day Refresh Accountability groups, fill out this form and I’ll get you more information! In the meantime, check out this awesome video that talks more about the 3 Day Refresh.

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Gluten Free, Health, Healthy Eating, Juicing, Motivation, Recipes, Self Care, Weight Loss

3 Questions to Ask Yourself before starting a Cleanse

Well, today is the day that I start my 3 Day Refresh program.  I will be honest and say that I am not one to go Ga-Ga for cleanses, but after the past month of emotional eating due to some lifestyle changes and major decisions being made, my eating took a bit of a toll.  Which, we all know, you can’t out train a bad diet.  I wasn’t going crazy but I will say that after discovering Cookie Butter ice cream from Trader Joes and sneaking to the bakery next to the gym (yes I said it!) time to time, I can tell that I need to get a bit more focused on my diet again.  After looking at photos of myself from last spring break’s trip to Mexico and preparing for my upcoming trip to mexico, I realize that I need to get it together.

So, I’m giving the 3 Day Refresh a shot and luckily I have a group of other people doing it with me to help me stay on track. To be honest, it’s not that bad, you are pretty much eating fruits and veggies and drinking high protein shakes and fiber drinks each day, so you are not starving and it’s pretty simple.

However, I have known about this program for about a year and have yet to try it, again, I am a skeptic, but before I made the decision to do it, I asked myself these 3 questions and after reviewing my answers, I knew that a cleanse would be the best thing for me. If you are thinking about doing a cleanse in the near future, ask yourself these 3 questions first before you invest:

  1. Why am I doing this cleanse?   Many of my clients will tell me that they are doing a cleanse to lose weight quickly or they even think that they can sustain it for longer than the cleanse suggests.  A cleanse should not be a quick fix, actually, nothing you do with your health and fitness should be a quick fix.  Why? Because you didn’t gain the weight quickly, so don’t expect it come off overnight. Instead, you should look at a cleanse as a way to make sure that your body is operating at its best to help facilitate the other good behaviors that you want to incorporate into your lifestyle.  If you are only looking for a quick fix, the second that you are done with the cleanse, you will go back (or even worse) to where you were.  When you do a cleanse shift your focus to HEALTH not WEIGHT LOSS. 
  2. Will this fuel and nourish my body or will it deplete my body?  Many people do these drastic cleanses that are out on the market or that they read about some celebrity doing, you know like only eating cauliflower puree and drinking pickle juice for 5 days.  The thing is that the body actually can do a pretty good job of cleansing itself if you simply focus on eating fruits and veggies and make sure that you have a good dose of plant based proteins and fiber.  Coupled with drinking lots of water.  Do you see that you don’t have to starve yourself or only eat one or two things??  Also, a lot of these shakes and pills that are on the market are filled with tons of fillers, preservatives, and chemicals, which yes, you may lose weight as they can help to make you feel fuller, make you poop more, or even suppress your appetite, this is not what a cleanse should do.  A cleanse is a very intense thing that your body may be going through and if you are not nourishing your body during the cleanse, you could be doing way more harm than good.  That’s what I love about the 3 Day Refresh so far, I have yet to feel hungry or cranky, to be honest I find it hard to eat all the food I’m required to eat. When you do a cleanse shift your focus to NOURISHING not DEPRIVING your body.
  3. What is my plan of action after completing the cleanse? As I mentioned above, cleanses are not quick fixes, they are more of a way to jumpstart or help you to get back on track so that you can build upon the results of the cleanse. After the cleanse is over, you should have a plan of action to continue the progress and results, that means that you are not going back to eating crap and junk food, as much as I want to go back to eating Cookie Butter Ice Cream and fresh baked cookies on the regular, I know that it will ruin the progress I made. So instead, I will focus on only indulging from time to time. I will also make sure that I am staying on top of my meal prep Sundays (another thing that I let go to the wayside last week causing me to eat junk and feel a bit bloated).   I am also going to make sure that I continue to keep drinking my water (on the Refresh I’m drinking about 90 ounces of water to help facilitate the cleanse).  The cleanse should never be your end all be all, but moreso an opportunity to set you up for success.  When you do a cleanse shift your focus to LONG TERM RESULTS not SHORT TERM RESULTS.

Cleanses are great, if you are 100% clear of why you are doing it, have a cleanse that nourishes your body during the cleansing process and you have a plan of action after the cleanse is over.

I will be sharing my results with the 3 Day Refresh at the end of the week and give you the good, bad, and ugly.  But in the meantime, if you have any questions about the 3 Day Refresh or any other cleanse that you have done in the past or are thinking about doing, let’s chat about it so we can make sure that you are prepped for ultimate success!

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

How to Avoid Winter Weight Gain (Free Teleclass)

10425183_10107607674106994_3525767044604470040_nThe holidays are upon us and I know first hand how difficult it can be to stay on track with your workouts and clean eating. However, as hard as it may be, this is the most critical time to stick with it. Why? Because, people tend to sabotage all of the progress that was made  during the first 10 months of year, which puts them in a difficult position to start off the new year.  Instead, I encourage you to not let the holidays become a Workout and Clean Eating Deadzone, instead make it a No Excuses Zone!

Here is a Teleclass that I created to help to give you 5 of my best tips to help you to get motivated to workout during the holidays.

Click Here For Instant Access

For more information or to schedule a free session with me. click here. 

Diet, Fitness, Health, Motivation, Self Care, Weight Loss, Workout

(VIDEO) Why You Are Gaining Weight with your New Workout Program

Many people freak out when they start to workout and they don’t see the number on the scale decrease, but it is actually INCREASING! Before you quit your new program, understand that this is absolutely normal and in this video I share with you why you are gaining weight during the first few days or weeks of your workout program/regimen and no, it is not because muscle weighs more than fat. 🙂 Watch the video to learn more and if you are still not seeing results with your workout program, you may need to consult your doctor as there may be an underlying health issue that needs to be addressed.

Comment below if you have ever gone through this and let me know how you stay motivated during that time. Also, I’d love to connect with you on Instagram http://www.instagram.com/allisontibbs or on Facebook http://www.facebook.com/allisontibbsfitness.