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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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. 

Clean Eating, Diet, Fitness, Motivation, Personal Development, Weight Loss, Workout

3 Tips to Get (& Stay) Motivated in 2016

Happy New Years! As we kick off 2016, I wanted to share with you 3 Tips to Get (and Stay) Motivated for 2016.  I know that many people start off the new year excited and ready to crush their health and fitness goals, but as the days and weeks roll by, our level of commitment can begin to decline.  Last week, I hosted a free webinar where I go into detail of my 3 tips (click here to watch the webinar or scroll to the bottom), but I wanted to share them with you here.

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1. Clearly Identify Your WHY and Your Goals: Take some time and think about WHY you want to get healthy and fit this year. One of my favorite quotes is “If you are considering QUITTING, think about why you started in the first place.”  This gets me every time, when I want to give up on a goal, I simply remember why I started in the first place and it helps me push past my excuses.  The same thing with your goals, get very clear on what you want to accomplish and make sure that your goals are SPECIFIC, MEASURABLE and REALISTIC. Once you have your WHY and your GOALS, read them at least once a day so that they stay in front of you!

aaeaaqaaaaaaaakuaaaajdvkzdnkyjuylwnmogitndi2mi1imzlmltflywm5owexndjiyq2. Make a Plan, Work Your Plan & Do It Consistently: Once you have your goals, break them down into daily, weekly, monthly and quarterly tasks.  This way you will know exactly what needs to be done and how to move forward with your goals. The biggest thing here is to make sure that do what needs to be done CONSISTENTLY, not just when you feel like it or when it is convenient for you. News flash, success isn’t always going to convenient and comfortable, so just suck it and keep pushing forward.

the_workout_buddy_tn-6630403. Get Connected to an Accountability System: The biggest success factor I found with my challengers last year, was those who actively participated and checked into the group or with their Accountability partner. When you know that you are expected to show up and check in to a group or for a weekly check in call, it creates a sense of urgency to do what you said you would do.  This is why I love my monthly groups, because you have people with the same goals as you, who are right there with you pushing and working on their goals. You are not alone and you have the support needed when you feel like giving up.

These 3 tips may seem super simple, but they have been game changers for my challengers in 2015 and hopefully, they will work for you, too!

If you are looking for more accountability to reach your goals in 2016, you’re invited to join my upcoming January 2016 Kick Off Challenge. To learn more, click here or watch the webinar below and at the end I discuss more about the challenge group and the special bonuses I’m throwing in for my participants.

 

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

Is your mindset keeping you from reaching your goals?

Did you know that one of the major indicators of whether you will succeed in your health and fitness goals or not, is your mindset? When I work with people and they don’t believe that they can lose weight…they don’t. Why? It’s because the have already placed in their mind they can’t, so they won’t. They have already set themselves up for failure before even starting the race. Where the mind goes, the body will follow, so your mindset is the key to unlocking your success.

Forget about what happened in the past, today is a new day! What will you accomplish today? What will you accomplish by the end of the year? What will you accomplish by the end of 2015? Adjust your mindset and your self talk to be focused on your ability to be successful and you will be. Period.

If you are struggling with reaching your goals, maybe you need a new system. I have created a self paced course dedicated to teach you how to set goals that will inspire you and motivate you to reach them no matter what.

For more info and support, visit http://tinyurl.com/The7Keys

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Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Recipes

Are you fueling your body? 3 Tips to stay Fueled Up!

Right now I have a challenge group running and we are 2 weeks in.  Many of the challengers are reporting to be super hungry and they are nervous about eating more since they are trying to lose weight.

I love when my challengers get to this point, because they are normally confused as to why they want to eat more food, then I remind them that they are now doing a committed fitness regimen where they are working out daily and burning more calories and building muscle, which revs up the metabolism. This is a great place to be along your weight loss journey, but it can also be the place that will sabotage your hard work.   Yes, you will be hungrier and want to eat more often and I encourage that…only if you are choosing foods that will fuel your body and help you along your journey.

So what should you do?

  • Focus on eating real and whole foods, keep the processed and refined foods out of your house and out of your mouth.  These will definitely side track your progress, especially because it isn’t “real food” and you body tends to hold on to it longer.
  • Second, aim to eat healthy snacks throughout the day. I’m a big fan of doing one snack that is protein and fruit (apple and tbsp of peanut butter or banana and 10 raw almonds) and then another snack that is fiber and protein (whole grain crackers with low fat cheese stick or plain greek yogurt with crushed pecans and sunflower seeds), because these keep me full and fuel my body.
  • Lastly, make sure that you are drinking tons of water, I challenge my groups to hit 80+ ounces a day.  Water is a necessity as you are working to lose weight and get healthy, but also, sometimes we think that we are hungry but in reality we are thirsty or even worse, dehydrated.

Hopefully, these tips help you if you find yourself ravenous in your new journey of fitness and weight loss! For more information or help to create some healthy meals and snack ideas, comment below and we can chat!

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 allisontibbs@beachbodycoach.com 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 www.myultimatereset.com/allisontibbs to learn more and order!

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

FREE Fitness & Health Coaching

KeepCalmStudio.com--[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 allisontibbs@beachbodycoach.com to set up our first session.   I will work with you as long as you want, so what do you have to lose?