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

How To Stay On Track When “Life Happens”

overcoming-obstaclesToday I was speaking with a client who is struggling to stay on track with Clean Eating and working out because “Life Happens” and it keeps throwing her off.  Here’s the reality, life is going to happen, we are always going to have things that come up, emergencies or unplanned circumstances that will prevent us from being 100% on track with everything that we have planned, like eating clean, working out, and other things that help to stay focused.

I remember that I used to beat myself up when I would fall off track due to an unforeseen circumstance and miss a workoutor give in to a craving. I would immediately think that I was a failure and lose my motivation to keep going.  Does that sound familiar? That is the case for most people and it causes us to stay stuck on our journey or ultimately give up.

To help make sure that you stay on track and stay committed, here are a few tips that might help:

  • Choose NON-NEGOTIABLE habit that you will do every single day.  The kicker for this is to choose something that is small and that you can easily incorporate into your day.  For example, for one of my clients, her non-negotiable is to drink a glass of water upon waking every morning. Mainly because she doesn’t drink enough water, so starting her day with water is a nice reminder to drink more water.   When I was first starting on my journey, I made working out my non-negotiable, because I was so stressed out with my corporate job that I needed a release and that was my workout. It actually had nothing to do with weight loss, but moreso for the mental and emotional aspect of it.
  • TRACK YOUR PROGRESS: When you choose your NON-NEGOTIABLE and do it every single day, it gives you a sense of accomplishment for that day. When you see that you were able to do your NON-NEGOTIABLE for a consistent period of time, it boosts your confidence in your ability to success. This keeps the motivation going and makes it easier to stick with it.  It’s like that one win of the day, if you don’t do anything else for your goals, you can check off your NON-NEGOTIABLE.
  • CELEBRATE your accomplishments.  If you can successfully do your NON-NEGOTIABLE every day, at the end of the week reward yourself. It could simply be taking time to acknowledge your commitment or maybe it’s treating yourself to a massage or a bath.  We are so focused on what we don’t do and what do wrong, that we rarely take the time to acknowledge and celebrate our victories – big or small.

The entire process of this makes it easy for you start building habits that will ultimately lead to a lifestyle that will help you be healthier and reach your goals. Also, since you are choosing one thing that you can easily integrate into your life, even if “life happens” will make it easier to stick with it and also give you something positive to focus on in the event of chaos.

What is your one NON-NEGOTIABLE that you want to focus on? How will you track your progress? How will you celebrate your success? I’d love to hear from you!

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

5 Grocery Shopping Tips to Save Time & Money

 

20130109-232155.jpgOne of the biggest complaints that I hear from most of my clients is that they hate grocery shopping, mainly because they get there and spend way too much time and money on foods that the  never eat! Here are my top 5 Grocery Shopping Tips to help you save time and save money, while also making sure that you stay on track with your clean eating & meal prepping.

  1. Eat a snack before shopping. When you are hungry, you are more likely to throw in foods that trigger your cravings.
  2. Make a list (and stick to it!). This is where meal planning and prepping can help you to save money and time while shopping.
  3. Break down your list into categories in the store. So you are not aimlessly wandering around looking for things.
  4. Stick to perimeter of the grocery store. This is where the clean eating friendly items like produce, fresh meats, dairy, and other “real food”. My rule of thumb is 80% perimeter.
  5. Don’t be afraid to shop for convenience. If I am short on time for my meal prep, I will buy pre washed and chopped veggies and fruits, egg whites in a carton, and ask the butcher to season my meats with fresh herbs and spices. You can still keep it clean, but save some time when you get home.

These tips are simple and a way to make sure that your grocery shopping experience is as seamless as possible. For more information on clean eating and more tips on meal prep, visit www.CleanEatingGuide.com.

 

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, 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, Health, Healthy Eating, Motivation, Personal Development

Tips for eating healthy at the office

 

I had a friend who reached out to me, because she is struggling trying to eat healthy while at work. I can remember when I was working in Corporate America and between back to back meetings, office birthdays, potlucks and happy hours, coupled with sitting for hours at end glued to the computer and my desk, made it hard for me to eat healthy. I had a “grab and go” diet while at work and usually I was grabbing fast food, processed foods, or something from the vending machine. (No wonder I felt groggy and sleepy during the day!)  But here are some tips that I shared with my friend to help her out:

  1. Make a Shake or Smoothie for breakfast. This is super simple to make and takes a few minutes to prepare, plus you can make it and drink it on your way to work. I drink Shakeology, because it’s a complete nutrition shake that keeps me full until lunch and gives me tons of energy.
  2. Create a Healthy Snack Drawer: Keep your desk or office stocked with Nuts, Dried Fruit, Whole Grain crackers, and a jar of peanut butter. Keep it at arms length, so you can easily and quickly eat a healthy snack
  3. Bring an insulated lunch bag filled with healthy food. For non-perishable foods like Greek Yogurt, Cheese Sticks, Hummus, and fruit, you can keep them cold by using an insulated bag and keep it at your desk.
  4. Pack your lunch. This sounds pretty simple, but not only will it prevent you from running out to the nearest fast food place or vending machine for a lunch. If you pack it, you eat it. That’s my rule.  Even if you pack a lunch only 3 times a week, you could save yourself a few hundred calories and a few bucks. Pack a sandwich or a wrap or even left overs from a healthy meal that you made (wink wink) or a salad.
  5. Set a timer every few hours. Sometimes you can get so busy at work that you forget to eat or drink water. To keep your metabolism up, you should be eating every few hours and drinking tons of water. Set an alarm on your phone every 2 – 3 hours to remind you to eat something healthy and drink 8oz of water.

Hopefully, these tips will help you to stay on track with your healthy eating while at work. Do you have any other questions that I can help you with? Just comment below and I’ll do my best! If you need additional help, I’m here to help!