Why you might not be hungry in the morning

I bet you have heard the saying, “breakfast is the most important meal of the day” more times than you can count, right? But so many of my clients tell me that they are just not hungry in the morning. It’s a common complaint and there are actually some ways you can change that if you’re one of the non-hungry types, first thing in the morning.

Let’s start some common issues as we are rushing out the door in the morning. First of all, it’s not uncommon for many people to actually feel nauseous first thing in the morning. How does this make any sense when you haven’t eaten for at least 6-8 hours but during the day you can barely make it past 3 hours between meals?

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Makes you go HMMMMMM??

Well first of all, our metabolism actually slows down when we sleep at night. It goes into it’s own slumber since we aren’t expending much energy while we sleep. When we wake up, it may take some time for our metabolism to get the memo that it’s time to GO! The reason to get breakfast in sooner than later is that it will help to kick-start the metabolism and curbs our appetite throughout the day. It’s not uncommon to struggle more later in the day when we skip breakfast because our bodies are playing catch up. So you’re not low on willpower when you are ravished later in the day..you may just need set up some earlier meal plans.

I recommend planning a nutritious breakfast within 1-2 hours of waking up for best results. Once you start this habit, your body will become accustomed and start to feel hungry when you wake up! (some days, my body WAKES me up from hunger!)

Another common issue that may cause our appetites to fail us in the morning is eating too much before sleep. While there are many arguments on how late to eat before bed, I would suggest eating your final meal of the night at least 2-3 hours before you retire. Eating a heavy meal too close to bedtime can also disrupt our sleep because the body is hard at work digesting that food. (remember point one on our metabolism slowing down to sleep? If it doesn’t, then we don’t sleep either!)

Another reason to refrain from eating that midnight snack is that it can sit in your tummy all night. You may not feel like eating breakfast first thing in the morning because you still have the food sitting in your belly from the night before. It sits and starts to rot. I know…ewwwwww! It may even cause you to feel a bit “hung-over” in the morning. Bottom line? Eat more in your awake hours and slow down a few hours before bedtime for best results overall.

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One more reason you don’t want food in the morning may also be blamed on your hormones. Hormones are responsible for so many strange behaviors in our bodies and can also be tied to the lack of appetite and morning nausea. When we wake up in the morning, the body secretes several different hormones in order to help us wake up and get moving after a night’s rest. Besides giving us the boost we need to get going with a burst of energy, the hormones also raise our blood sugar (kind of important after the ‘fast’ during the night).  This surge of hormones is another reason for that mild nausea when you wake up. An empty stomach can also trigger the morning sickness as it will secrete acids in anticipation of eating food again. Kind of a “catch 22” when the nausea happens as it’s a sign from the body to get some food in there for the acids to work.

So now that you know…what should you do?

I usually tell my clients to not eat when they’re not hungry (duh) but the morning is an exception to that rule. If you’re not hungry when you wake up, it’s tempting to skip eating until you do become hungry…but by then, you’ve already done some minor damage to your metabolism.

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I start the day with a glass of water that I squeeze some lemon juice into. This helps to alkalanize our bodies and rehydrate from the hours of sleep. Within about 10-15 minutes, I am hungry and ready for my breakfast. If you don’t feel hungry within that time, a quick 15 minute walk or fasted steady state cardio session usually does the trick.

So, are you ready to start with these tips today?

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Are you ready for your transformation too?

Progress in fitness and weight loss isn’t always guaranteed to last and definitely isn’t guaranteed to be easy! I have struggled for most of my life to find the balance in feeling healthy, strong, fit and happy. This is a recap of my last few years of ups and downs…and finally where I can sustain without overtraining, deprivation or binge eating.

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March 2012: I reached my lowest body fat percentage ever and was super lean (and always hungry!) lol It was all about extreme work and no balance. I worked out over 2 hours every day, did fasted cardio in the early morning hours and stuck to a strict diet plan. Restrictions and hard work were what fueled me to reach the goals of taking on the stage (my biggest challenge to date)..that was my motto. I took home 2 trophies; one for 2nd place in my division and the other for 3rd place in the overall division. I was proud but I was also suffering both mentally and physically.
October 2012: After my competition passed, I couldn’t help myself to choose the foods that I had been deprived of for the past six months. I was extremely exhausted and had no desire to continue on my journey to exercise and eating right. My weight started to skyrocket and I found myself unfamiliar with the stages that my body took on. I was not able to control my weight gains, I was tired all of the time, I felt myself slipping into depression and hopelessness. Not a good feeling for someone who has been in love with fitness and health for over 2o years. I found that I was suffering from adrenal fatigue and couldn’t find the motivation to move forward. There was absolutely no balance in my life at this point. We were moving and resettling in a new area and the lack of schedule made it that much more difficult. I wondered if I’d ever get back to where I wanted to be…or at least to the point I was before my competition. I pretty much worked out when I wanted to and ate what I wanted to. My body and mind were suffering from my previous competition training and extreme dieting. I gained over 25 lbs and felt completely hopeless. My body stopped responding and I was miserable.


June 2016: Being an obsessive personality has left me with little choices in finding balance but when I hit rock bottom, I realized there had to be a better way. I could not – and I would not – allow myself to continue feeling this way. This summer, I finally found balance, and stopped suffering for my results. The past few years have been a roller coaster of struggles, diet plans, competitions, and feeling like a fraud to my clients. I never stopped eating clean foods and I never stopped working out…but I damaged my body and my metabolism by taking on too much and punishing myself in many ways. Commitment is not easy and finding balance to live a healthier and happier life is key to long term results. Extreme results are not healthy and def not worth the pain and suffering I went through. I now workout anywhere from 30-60 minutes a day…TOPS! No more and no less. I take at least 1 full rest day every week. I eat to fuel my body, not my mind and not my emotions. This is the rest of my life…and not just a walk across the stage. I want to feel powerful, healthy, strong, capable, athletic, and above all else: HAPPY. I actually feel the best that I’ve felt in YEARS. I hit rock bottom and became tired of feeling tired and always pushing for more.


I am committed to helping women like me feel this way and learn what it takes to eat, workout and live a happy life that doesn’t feel like punishment. If this post encourages or touches you, let’s chat about getting you started on your own journey with my help. I am restarting my one-on-one online training and invite you to join me. You can fill out the form below or send me an email and I’ll forward you all the information to check out. It’s never too late and you’re capable of more than you know! Deprivation and overtraining is not the way. You can be healthy, happy and fit for life! 

How to get a jump start on your goals

Goals. We all have them, right? We have personal goals, financial goals, relationship goals, future goals, weight loss or fitness goals, vacation goals…and so on. The problem is never in the goals that we make; but more in what we are doing or not doing more often when hoping to reach those goals. If you think about it, every decision you make; every second of every day – starts to add up to a result. That result can either be your goal..or the opposite of your goal.

Let me explain.

Imagine for a moment you are opening a new checking account and your goal is to save $10,000 for your next dream vacation. You figured out the costs for your flight; how much your hotel and amenities will cost; what you would need to pay for food, drinks and souvenirs and anything else imaginable. The grand total that you would require is $10k…so you start planning on saving enough money and choosing a date to book your trip for this amazing travel opportunity. Your account is opened, you’ve deposited $100 to start and you set up a direct deposit 10% of each paycheck into your new checking account to save for your trip.

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Exciting, isn’t it? That is probably how you feel at the start of every weight loss or fitness goal you set in place. You imagine that you’d love to lose 20 lbs (give or take) in time for a family reunion or summer vacation (or whatever the current reason would be) and you choose a workout program, healthy meal plan with recipes, supplements and support of a trainer so that you can make these goals a reality and succeed and enjoy feeling confident and strong.

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This first step of planning and setting in place your ideal progress is the easy part. What becomes a challenge is what follows. Imagine now you are on a road and following a road map. You come to a fork in the road and you see that moving towards the right side of the path will lead you to your goals and dreams; while moving towards the left side of the path will move you in the opposite direction. Even though we know better doesn’t guarantee us results. Sure, we know that if we continue to invest 10% of each paycheck into our new bank account, we will start to see the balance increase over time. We also know that if we are following the advice of our trainer/coach/expert in the workouts needed to reach our goals and the foods and supplements/vitamins – we will eventually see our bodies morph into the shape and size that we were dreaming about.

But that would be too easy, right? In our human minds, we start to rationalize “better ways” or we talk ourselves out of following the plans we’ve set up. Maybe at first for just “one day” – but once we give ourselves permission to go off track, it’s going to be easier to do the next time around. An example would be: maybe you need a pair of new shoes for an event you are attending next week and you are short on cash. You may rationalize that investing maybe just 5% this week and using the remainder to purchase those new shoes won’t hurt us too much, right?

Wrong!

This is where we need to become more focused on WHY we are wanting to create these goals as reality. Why do you want to travel to that exotic destination? What would that feel like? What would it look like? Why is that important today? How about your weight loss or fitness goals? Why are you working to lose 20lbs? What would that look like for you? What would it feel like to be 20 lbs less and feel more confident in your body?

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If we don’t dive into our WHY; we won’t stick to the plans. One small detour changes everything. Think about every single decision we all make in a given day. If you are hoping to get up early and workout before you head off to work but you overslept because you were “tired”…it’s important to accept that you made the decision that day to take a step further away from your weight loss goal.  The decision to sleep in – was more important to you than the results in that given moment. It may seem insignificant, but over time…those small choices begin to add up to large results.

I know it’s hard at times to stick to our plans, especially when we have a great “excuse” (which we usually refer to as “reason”) but having integrity and sticking to what we said we’d do is key to success. Saving the $10k for your vacation isn’t going to be fun along the way; but you better believe it will be well worth it while you are living it up and lavishing your journey. Same goes for your weight loss goals. It’s never fun to pass up on our favorite foods and drinks when we see others indulging, right? It’s also never fun to workout when we are not feeling like it; or when we are tired, sore and just feeling overwhelmed with life. (but hint; you won’t ever regret the workout once it’s done…but you may regret not following through with it as planned after the fact). However, when you think about the day of the occasion that you can show off your new body and hard earned results..all the sacrifice from before will be water under the bridge.

What decisions have you made just today…that have moved you closer to, as well as further away from your goals and dreams?

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Recovery; What is it GOOD for?

Recovering takes work. Whether you are recovering from a hard workout, a surgery, an accident or race, an illness, etc – it’s usually something we view as a passive process. Almost like a non-event. Right? I have heard from so many clients who desire to workout 7 days of the week to their maximum capacity refuse to accept this concept. So I would like to break it down so you can understand why it is so crucial to work on your recovery periods. Stop assuming that this process is something that simply takes care of itself with time.

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The recovery phase starts as soon as the physical task ends. It doesn’t start 60 minutes later, later that night or in the morning when you roll out of bed. It begins while you still have sweat pouring down your face – and this is something I’ve been known to repeat when I was teaching group exercise classes and I’d see people who thought the “workout” was over, sneaking out of class.

The cool down and stretch is the beginning of your recovery period; do NOT skip this!

I’d repeat this so often and still see those who weren’t buying it anyway. I know how to recover because I had to recover. When I trained for my fitness competition, when I trained and ran my first full marathon, and when I’ve completed intense training plans in order to reach goals, I’d find my body ragged and in need of more than just some rest and time. I suffered through some adrenal fatigue, I’ve dealt with injuries, pains, and lack of desire to move my body any longer (which is weird for me because I am a high intensity loving junky – but you don’t have to be like I am in order to need recovery)

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Let’s understand what “RECOVERY” means: The very first step to having a better recovery is to simply understand what this means. Much like your car’s engine, the human body is constantly producing waste products from functions such as contracting muscles, absorbing external forces, digesting foods and cooling itself down. When our body’s are subject to higher activities with higher intensity levels; higher temperatures; longer durations, it produces higher levels of waste. (bet you didn’t know that!) This means that the body is always working to rid itself of these toxins, such as lactic acid, damaged blood cells, urea (within our urine) salts and elements of inflammation.

The next important part of the recovery period is the support of healthy, oxygen-rich blood into the body parts that have worked hard during the activity, or workouts. Carrying away the toxins (bad) and bringing in more blood, oxygen, sugar (good) is the simple process that we can visualize during our recovery. The bad stuff (toxins) are removed from the body by systems that include our skin, sweat, urine, lungs, rectum and even open wounds. The good stuff, like nutrients, fluids and oxygen are then delivered to the working muscles, the brain and the organs by the digestive, circulatory and respiratory systems. It’s like we have our own personal worker bees buzzing around inside our bodies doing damage control after we pummel ourselves with life, stress and workouts.

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Let’s talk about the right way to recover:

The recovery phase benefits that impacts our bodies can be broken down into several areas….

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1. Injury Prevention

In order to allow our body’s systems to work together effectively before the next tough workout, etc, our body must first restore key body abilities and functions. It’s important to regain this balance before we place additional demands and stress in order to prevent injuries. Pay attention to these:

  • muscle flexibility
  • joint range of motion
  • blood sugar levels
  • tendon flexibility
  • spine mobility
  • hand grip strength
  • bodily hydration levels
  • mental concentration

2. Better Performance
Most of us view recovery as “getting over” the tough workout and “getting back to normal”, right? Well that’s wrong! The truth is that vigorous workouts or challenges are more about creating an investment into higher performance. By changing how we think about recovery phases, we can speed up our recovery and allow ourselves to both overcome the challenge that’s passed and to perform better and stronger with higher levels of energy and balance to our body and minds in the future.

3. Badass Levels of Confidence

Imagine you are an amazing athlete (which you are) with a perfect recovery plan (which you may need some work on, most of us do). You’re enjoying the results of preventing injuries and better performance (score!). Would you be confident as you move into your next workout? Would you have more energy and fire to take on new and seemingly “scary” exercise challenges? I think you’re saying that you would and you may even be saying, “BOOOYAH”

What it takes to recover effectively:

1. Hydrate. This is something that’s quite easy to do and yet most of my clients admit skipping more often than they should. Did you know that your body is made up of 60% water – not sodas, not protein drinks, not energy drinks and not even Shakeology! 🙂 I repeat: 60 % WATER!! This means that at least 60% of our consumption must be pure water. It’s important to not that replacing lost fluids with water (and salt, electrolytes and calories) as soon as freaking possible after a workout is our top priority! (check out HYDRATE, I love it!)

2. Heat reduction.  When we exercise in a hot environment, it’s crucial to cool the body’s core (chest = heart, lungs and organs) so we stay alive. Getting cool water to our heads, getting out of direct sunlight, enjoying some cool air or a cool breeze and drinking cold drinks will all help to cool our elevated body core temperature. I know it’s what we want to do because being overheated feels miserably hot…but it’s important to also understand what to do and why we do it.

3. Getting rid of the waste (not what you think).  Getting your legs elevated, as well as some easy knee, ankle and toe motions in a cool environment will help to increase your body’s natural ability to get rid of the toxins in the muscles of your legs and hips. Do you even?

4. Refuel and replenish with nutrition.  Did you know that the 30-minute window after a hard workout is the best time to get in a high-carb (yum!) and low-protein snack? This helps the body restore muscle glycogen and blood sugar levels. Don’t miss this window!!!

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5. Restore muscle balance. It’s important to rebalance the chemicals, fluids, nutrients, sugars and flexibility within our bodies in order to help our muscles regain their functions. If not, this is when muscle contractions can occur because of complicated nerve and chemical reactions within these muscles.

6. Get some shut-eye (sleep). When we are busier than usual, one of the first areas to skimp on is sleep. But did you know that sleep affects every single cell inside of your body? Yes, every one of them! That’s a LOT of cells being affected. Sleep is the easiest, cheapest and yet, most important, part of your recovery. You’ll need at least 90 minutes to slow your brain and body down before your earlier bedtime. Stop using your smart phones, any and all electronics and loud music in this time frame in order to prepare your mind to embrace deeper sleep. A cool room with no light should be part of your nightly sleep pattern to master this critical step in your recovery plan.

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So, how can we recover properly?

Make recovery non-negotiable.

Make sure to plan your recovery into your daily routine just like tying your shoes before you jump into your workout or putting on your seatbelt before heading out onto the road. Don’t wait for soreness or pain to be your reminder to do so.

Examples:

  1. Morning stretch with coffee
  2. Arriving at morning workout with an ice pack and ace wrap in cooler for the drive to work
  3. Ride your bike to/from gym workouts
  4. Stretch for 3 songs after every workout

Don’t underestimate the power of the right foods and drinks.

Your body works freaking hard for you so it totally deserves to get the energy it needs from the best sources that are available: whole foods and not processed and man-made crap! Choose dark colored veggies, fruits, fresh, fish/chicken/beef and water are all perfect sources to replenish your body during it’s recovery phases. I like to use RECOVER and SHAKEOLOGY to help my body recover and run at it’s best.

Examples:

  • Post-workout berry/kale/veggie shakes or my shakeology 🙂
  • Fish and veggies dinners 3x/week
  • Drink 3 bottles of water before lunch at work every day

Do more of what made you sore.

The day after a very hard workout is the perfect time to do a similar “Mini-Me” workout. Most people shy away from doing this because they assume it’s too soon and too uncomfortable. But when did “comfortable” help us achieve new levels of success? Just make it a small workout though, and not the same exact workout you did the day before. For example, the total workload, weight, intensity, or distance should be no more than 10% of the previous day’s brutal workout. Does that make you feel better now? 🙂 The goal here is to get the muscles and joints to repeat the motions of the tough workout. This helps to restore healthy joint range of motion and muscle mobility while also helps to restore normal blood flow into the sore and fatigued muscles.

Example:

The day after your grueling workout:

  • Barefoot walk half a mile on level grass or sand while drinking water
  • Run ½ mile on level grass or sand with running shoes
  • 2 burpees + sideshuffle 20 yards each way
  • 5 air squats
  • 2 pullups
  • Walk backwards 40 yards
  • Aggressive roller on legs, lats and back for 10 mins
  • Full-body stretch and an easy bike or swim for 10-30 minutes

Start sooner.

The sooner you start your recovery, the quicker you will make a full recovery. Don’t wait until after the soreness sets in to start because this will only delay the total recovery period. (and I don’t like to wait! LOL) Practice doing some “old school” style cool downs while the blood flow is still higher and the body is working hard to remove those high levels of toxins lingering in your muscles, blood and tissues.

Examples:

  • After every workout: 15-30 minutes of non-running cardio
  • Roller and stretch within 15 minutes after a workout
  • Have a pre-made recovery carbohydrate-heavy drink waiting for you after every workout (Shakeology and Recover are my go-to’s)

Listen to your inner warrior—your body.

Our body has a natural and awesome ability to know what it needs to feel better and to heal itself. It always needs some TLC, so give it some. ❤ Sometimes it may be tough love that isn’t as comfortable or as fun but if it helps your body to do it’s job quicker and with less effort, you will be happier long term. Examples: If you’re sore, ice your muscles. If you’re feeling tight, then stretch! If you find yourself feeling like your legs feel dead or you have zero energy stores then cancel your run and do a yoga routine or intense stretch with some core work and schedule in a massage. 

Ice is your BFF.

Forget the ridiculous saying: 72 hours after an injury, switch to heat. It’s a lie because it only applies to a small percentage of injuries for high-level athletes. Injury Management rule of thumb:

If a body part is warm, red or swollen, ICE it.

Ice is an athlete’s best friend because it reduces pain and decreases inflammation.  Use an ice pack or bag for 15 minutes MAX.

 

Here are some more examples:

  1. Sitting in a cold shower, cold mountain stream or ice bath is a great way to use ice to reduce body inflammation, pain and—let’s be honest—toughen your mind.
  2. Using 1-minute ice/1-minute heat/repeat 3-6 times contrast therapy is an easy way to decrease swelling for a chronic injury that is not red or warm.
  3. For acute and chronic injuries, ice should be applied to the site of the injury.

Embrace massage, rollers, yoga and stretching…PUH-LEEZE~

I use a hard roller every night before I go to bed and as soon as I wake up in the morning. Too many people skip this and the effects add up sooner or later and I’d rather you not suffer the pains from something as simple as this step. As you age, flexibility and mobility become a higher priority. The use of rollers, massage, yoga, flexibility exercises, Pilates, and stretching is crucial for keeping your muscles pliable and your joints limber.

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Examples:

  1. Roller on legs and shoulders every morning and night
  2. Regularly scheduled massages
  3. Easy stretching with deep breathing should be comfortable and relaxing. If it’s painful, you’re being too aggressive and, therefore, not effective.

Changing the way you think about recovery. This is the first step to embrace the benefits of mastering these critical recovery skills. Learn more by educating yourself, listening to your body, ask others for recovery tips, learn from your mistakes and put your recovery plan in place by planning it out like your workout. This will ensure you continue to handle yesterdays’ workout challenges and be ready to take on today’s.

Motivation: What is it and how do I get it?

What is motivation? How do you get it? How can you help motivate others?

These questions have always been factors in my personal and business success; as well as how I can help both my clients and my team mates.

So let’s start with “what is motivation”?

The dictionary defines it as the following:

Internal and external factors that stimulate desire and energy in people to be continually interested and committed to a job, role or subject, or to make an effort to attain a goal.

Motivation results from the interaction of both conscious and unconscious factors such as the (1) intensity of desire or need, (2) incentive or reward value of the goal, and (3) expectations of the individual and of his or her peers. These factors are the reasons one has for behaving a certain way. An example is a student that spends extra time studying for a test because he or she wants a better grade in the class.

Yes, I Think I Can!!

Isn’t that interesting? I find that when the commitment level is highest, the results are more apt to follow. When we begin a new goal or challenge with mediocre interest and commitment, then we are met with either mediocre results or we will quit before we reach the goals because the desire wasn’t strong enough to push past obstacles. And there will be obstacles. Life will challenge us and if our commitment levels and intensity are strong enough, we will prevail. An example that helped me see this as truth was when I decided to commit to competing in a fitness competition. It is one thing to decide to compete, it changes when you commit in writing and in putting money down.

I had always desired to reach goals to compete on stage with professional fitness competitors. My biggest struggle has always been in following a nutrition plan as laid out no matter how unhappy it makes me at times. I love to workout and I love to eat. I know many others who will agree with me on these two facts. But in all reality, as I’m sure you know, we cannot exercise to un-do a bad eating plan. But what if we follow clean eating principles, you ask? right? (I know this because I too wondered about this) I ate a strict and clean diet. I eliminated processed foods, white sugars, white flours, fast foods, anything that contained ingredients that I didn’t recognize as whole foods or could not pronounce. Simple is best in my opinion. But simple wasn’t allowing me to reach the goals that I was dreaming of realizing.
What Is Pushing You Today?

Good enough was definitely not good enough for me. I wanted to be at my peak; in both fitness and how I looked and felt. I wanted to drop my body fat below 20% and I wanted to feel like a badass. That’s about as technical as I get. So, I hired a professional fitness competitor to coach me in my workouts, meals, and training to walk and own the stage. I received a lot of negativity from people in my community and those who considered competing on stage a moral sin. That was definitely something I struggled to get past. In my heart and mind, I knew why I was doing this and it was not to “show off my body to others”. It was more about proving that I had what it took to take my commitment to the highest level I could imagine. What could be scarier than committing to walking across a stage in nothing but a bikini and heels and feeling like you’ve already won?

I wanted that. I wanted to conquer that fear.

before and after comp

So, I paid my trainer every month for 6 months to write me up the best workouts for my body to reach the goals I needed to win my trophy. She created meal plans and I signed up for the NPC competition in March of 2012. My husband and family supported me 100% and that was all I truly needed to feel confident with my support.

It was a grueling six months. I had never done anything as challenging as this in my entire life. The commitment level I took on was one I had never quite imagined I had in my reach. The plan was to workout for 6 days a week at the gym (or anywhere I could get the workouts done) and the workouts generally lasted 90 minutes to 2 hours a day.

No non-committed person would agree to this. If I hadn’t signed up for the event and tell my family and friends what I was doing, I may have easily dropped off when it became hard.

And it did become excruciatingly hard. I had decided to begin my training in October of 2011 and in my haste to register, hadn’t considered that I would be following the intense plan over the Christmas and New Year’s holiday events. My commitment level was set and I knew it would be hard but I still told everyone that I was going to stay strong.

During this season, I also earned a week at a resort for some Leadership training in my Beachbody business. This meant that I would be a guest at a 5 Star Resort overlooking Dana Point harbor in California. All food and drinks were included. The gorgeous room and all the accommodations were paid for. I could have easily decided to “just enjoy” the foods that were served and do my best to stick to the clean foods, right?

Wrong! That would not be the highest level of commitment that I was working towards. So what to do? I asked my trainer/coach what she had done in her training seasons as she traveled. The answer was to pre-plan all of my foods ahead of time. Then call the hotel and ask them to set me up in a room with a mini refrigerator because of my “medication” needs. I knew this wasn’t completely true but in my reasoning, I figured that medications meant my daily requirements for my goals in staying true to my needs and this is exactly what it was. I packed up my foods in plastic containers, brought my supplements with me and planned to do my workouts in the hotel gym in the early mornings before the conferences began.

All in all, I did it. And it was absolutely fabulous to know I stuck to my promises and succeeded in my goals.

When we are committed to this level, nothing can throw us off track. Life will always challenge us in new and unexpected ways and it’s up to us to prove to life that we are not going to back down. If we back down, we are not as dedicated to the goals as we said or thought we were.

True story.

I took that stage and won not one, but two trophies that day. I took away 2nd place in my division (and I was truly one of the oldest competitors, at 40 years of age); as well as 3rd place in the overall division (which means out of all the competitors)! I was ecstatic and felt like I could take over the world.

So what about the desire to motivate others? Once you are motivated to degrees that propel you along no matter what may come in your way…there comes a time we hope to motivate others to reach their own goals.

The easiest answer is to live your best life. Become the best version of yourself. I work in the fitness and health industry, as well as in the network marketing industry. This means that I want to motivate not only my clients and customers, but also my team mates who have desires to succeed in their own business and financial goals. Emotion, however is timeless. I can want the success for my clients and teammates more than they truly want it themselves; and if I don’t understand this fact, I could easily overwhelm myself and decide to quit on my own goals.

You cannot change people but you can always point them in the right direction and lead through your own lifestyle, results and actions. This is what I live for every day. I’ve inspired my family, friends and many in my community to take the initiative in their goals and there is no better feeling than the feeling of someone thanking you for helping them change their life. There is nothing better than seeing your children adopt habits and goals that far outweigh any of their peers because of your lead. There is nothing better than being the best you can be and living up to your goals through the challenges of life.

This is why a mentor or a coach is critical to your success. Remember how I had my own trainer to help me with my competition goals? I, myself, have been a personal trainer for over 20 years…and yet I hired my own trainer/coach with my goals. Why? Because I knew I was taking my commitment to higher levels and unknown territories and who better to help me than someone who’s been there before? A mentor/coach will give you a plan and consistently push you to rise up further. A mentor/coach will not allow you to become complacent and finding a mentor/coach will spark your mind because you are already playing the game at a higher level than you have ever done before.

If you would like to get started on our next goal and need some help and mentoring, I am looking for new and committed clients to do just that! There are many options in getting started but let’s start here; fill in the form below and click submit and I’ll reach out to you to talk about the best plan for you. Nobody will see your answers but me! 🙂

 

How to stay on track with foods on the Holiday weekend

I totally get how hard it is to always stay on track during the normal weekdays; but what about a holiday weekend and what about the summer months where it’s a constant reminder of our current results? I wanted to share exactly what it is that I do and how I have stopped thinking I had to be either “good” or “bad” on my plan. The secret is to find balance and to have a plan in all that we do.

Do you have to be perfect? I have to say that I don’t really enjoy this word as it only makes us feel like a failure. There is absolutely no such thing as a perfect human being. LOL We all trip and fall and following a meal plan with a normal life is a recipe for not being perfect. But the irony of it is that being imperfect is part of finding our success long term.

Say what? Right?

Bring your own healthy foods with you so you can at least enjoy some healthier options if nothing else is available.
Bring your own healthy foods with you so you can at least enjoy some healthier options if nothing else is available.

This is what I’ve learned over many years of trial and error and feeling like a failure over and over again. You can follow any meal plan that fits your body’s needs and succeed. There is no magic “one way” plan. Today I will  share my simple strategy for success over a holiday celebration without feeling like a failure or as someone who has to be deprived in order to succeed.

  1.  Stay Hydrated. This is really the easiest thing to do and something we tend to skip over when we aren’t as focused on following a plan or being “good”, right? When you wake up every morning, holiday mornings and every other morning every day, drink at least 1/2 – 1 liter of water before you eat breakfast. Drink the water immediately as you are already dehydrated from hours of sleep and no hydrating in those hours. If you aren’t a fan of plain water, squeeze some lemon or lime juice into your water or cut up some fruit and herbs and place into a large pitcher, filled with water to create infused waters with fun flavors.
  2. Plan your meals when not at the event or celebration. If you are planning to attend a party or festivities, make sure to structure your day’s foods around the event. I like to start the day as every other day and eat my breakfast. I then plan in snacks and other meals that I’d eat normally at home in order to keep my body fueled and on track as usual. I also pre-plan what I’ll have at the event. If I don’t know what foods will be available, I will always bring something that I know I can eat if nothing else fits my needs. Obviously you’ll want to enjoy fun foods and drinks but being mindful and mentally preparing yourself for the day will only guarantee a better result.
  3. What to choose at the event. The next step is to understand exactly what to choose when you’re at the party or event. If it’s a buffet style meal, walk around the table at least 3-5 times and take note of all the available choices. There are more than likely many options of foods that you don’t even like but in our culture of indulging, we tend to just eat everything placed in front of us because we feel that’s a necessity. It’s not and stop eating what you don’t like. That’s rule #1. The next step is to fill your plate primarily with veggies and protein. Be mindful of the amount of dressings and sauces you place on your veggies or meats. Finally, choose the 2-3 options of foods that you truly love to eat. It may be foods that you don’t ordinarily allow yourself because you’re usually following a plan to eliminate high fat or high carb foods. At the event, choose your favorites and limit the choices to no more than 3 items and serve yourself a regular portion serving size. Don’t just put a dollop of mashed potatoes on your plate if you want a full serving. You’ll only leave feeling deprived and that opens up problems long after you leave the party.
  4. Eat dessert! Simply put, I love sweets and if I am at a party and there are sweets available then I’m all in! But I like to follow the rules of eating one serving size and enjoying it in public, with a fork or a spoon in front of others. Why is this so important? Because we will take our time to enjoy the foods or treats and not scarf them down mindlessly and automatically eat more in response to just getting that “fix” of the treat. Be mindful, enjoy what you love most and leave the rest for everyone else.
  5. Limit alcoholic drinks to no more than 2. Yes, you can. You are an adult and have the ability to limit your alcoholic drinks (if you choose to imbibe) to no more than 2. Go ahead and have your favorites without worrying about the amount of calories, sugar, etc. If it’s something you rarely allow yourself then go ahead and enjoy it in front of others. Above all else, have dignity in yourself and your body. When you’ve reached your limit of 1-2 drinks, choose to drink something that will look like a drink and feel like a drink by pouring club soda or sparkling water into a fancy glass and spritzing with some cranberry juice or other flavor and voila…it will almost seem like you’re drinking but you’ll feel so much better in the morning. No guilt and no headache. Enough said.
Limit drinks to no more than 1-2 for the day.
Limit drinks to no more than 1-2 for the day.
  1. Get activity into your day. You don’t have to plan in a typical workout if you are in the mindset to “chill out” but make sure to schedule in more movement into these days. Take a walk with your dog, your loved ones or by yourself listening to some motivational words of wisdom on your phone. Go for a bike ride, take a hike, go for a run. Meet some friends and enjoy fun activities that feel like socializing but get your heart pumping too. It really doesn’t matter what you choose to do…just do something instead of sitting on your butt all day.

So there you have it. Simple steps anyone can do to enjoy the holidays and still wake up the following day without remorse or guilt or bloating that stops your heart. Have a healthy, fit and festive holiday! You are worth it and more!

I like to get some fun and healthy flavors into my body to feel like I'm cheating but I'm really not!
I like to get some fun and healthy flavors into my body to feel like I’m cheating but I’m really not!