Should you diet or exercise; or both?


When it comes to losing weight, we feel overwhelmed and under-informed.

We believe when our best friend, Jan, tells us that the Keto diet is the only way to lose weight.

We get caught up in the latest hype, thinking this must be a new research finding that finally works wonders.

But the only truth is that it’s simpler than we actually want to believe. We want to believe it’s more complicated because at least that would give us some clarity on why we haven’t achieved our goals – and kept them – after so much practice. Does that say something about us?

Yes and no. We want to believe the hype because it’s, well, hype.  We love hearing the latest gossip, watch the latest episode of our favorite reality tv show and are obsessed with scrolling through our favorite social media newsfeeds.

How can weight loss and fat loss be so boring? It’s basically the same old thing you’ve heard a million years ago:

Move more + Eat less 

Ya, I know, BORING!

But so true and when you get down to it and finally accept this truth, it can actually help free you from ever believing another hyped up claim of fat and weight loss. You can simply smile and nod when your besties tell you they finally found the “golden bestest weight loss plan ever!” Because you now know better.

But it isn’t easy to give up our old habits this easily. We may feel like a fraud. We might secretly believe that there really is going to be another magical potion or balance of macronutrients that will burn off fat faster and give us the freedom we’ve always dreamed of.

But no. Not going to happen. Ever. So let’s stop putting off the inevitable and just start already! You can start today if you truly are ready. Just start tracking your foods. You don’t even have to count the calories yet. Just write down what you eat, make sure to take note of the amount and portions and tally it all at the end of the day. Easy peasy. Or is it?

At first, this is going to feel like the hardest thing you’ve ever done! But just trust me and stick with it. It will get easier. You might have to cut back on some of the foods after a day or two of tracking. If you aren’t sure how many calories you need to lose weight, I have a video tutorial on how to find your personal magical weight loss calorie deficit range.

Now that you know how to find your calorie range,  you have no reason not to succeed, right? Or do you? I find the biggest component of weight loss and successful results come from accountability and support. We all need to feel like we are not alone in any of our efforts and it’s important to work with someone who can answer our questions and help us when we get stuck or hit a plateau. If that’s something you are interested in, you need to join my support system. Just shoot me an email to: and tell me what your goals are for this month.

Here’s a fun and FREE workout you can try out with your favorite playlist to motivate you through! (message me and let me know if you give this a go!)


FREE Playlist Workout Challenge (from Fitness Bootcamp Pros Newsletter):

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long.  Each circuit is done for the duration of the song.

Warm up with 5 to 10 minutes of light cardio, then some moving stretches (leg swings, arm circles, etc)

Song 1:

– 10 Jumping Jacks

– 10 Reverse Lunges (10/side)

– 10 Mountain climbers (10/side)

– 10 second rest (if needed)

Song 2:

– 10 Push-ups

– 10 BodyWeight Squats

– 10 Bent-Over Rows (10/side)

– 10 second rest (if needed)


Song 3:

– 10 Burpees

– 10 High Knees (10/side)

– 10 Walking Lunges w/ twist (5/side)

– 10 second rest (if needed)

Song 4:

– 10 Glute Bridges (hold 3 sec at top)

– 10 sec Side Plank (10 left / 10 right)

– 10 Mountain Climbers

– 10 second rest (if needed)

How to freaking reach your goals

Your excuses are no longer valid…

Well, in all honesty, they were never truly valid anyway but we seem to believe that they are. Here is my Motivation Monday vlog and blog post; I know it will help you if you are serious!



Hey guys! Welcome to today’s motivation. I’m going to be making Motivational Monday posts in this blog post so feel free to FOLLOW and SUBSCRIBE so you don’t miss your motivation; or your little kickbutt (I wanted to say KICKASS but held back) to this next week.

So what I want to talk to you today about is SETTING YOUR INTENTION on what you truly want in your life.

What are your goals?

What are you striving to achieve?

Now, most of us have something waayyyy out in the distance, that we hope and dream and wish that happen. That sounds nice in our minds and it makes us almost feel like we have a goal and we’re working towards something…

but unless we are actually setting up the steps to reach those goals; they are truly a dream and a fantasy.

So if you are tired of having these fantasies, I know, I got the the point in my life too where I was tired talking about it. Everyone I was around and that surrounded me in  my life, were in the same boat. They were all talking about these goals and these dreams; how they wanted to look and feel in their life, in their bodies, and in their minds. And yet they weren’t reaching it and it was always like they were stuck on that “hamster wheel”. As I was working out in the gym, I also got to that same point when I was on that treadmill and I felt that same feeling, like “this is where I’m stuck” … I’m stuck (not ON the treadmill technically but…); stuck in that momentum of just doing enough to stay in the same place. So it’s like you’re spinning your wheels and you’re just digging yourself deeper and deeper into where you are right now. So if you’re tired of doing this, listen, it’s not that difficult to move forward. You first just have to set the decision. Set it up that you are focused on a specific goal and write it down!

For me, I love to write things down (can you tell why I blog? LOL) because I know that there’s power in actually putting it down on paper. Whether you think about it or you dream about it, or you wish or you hope; that’s one thing. But you know what? It doesn’t complete itself until we write it down. Be creative with how you write it down. You can create something online and copy and print it off with your goals, you can just write it down on paper with your pen and I encourage you to post it up somewhere. Someplace you can see it every day. Post it in your bedroom, your bathroom, your car; you can even have sticky notes (post it notes) everywhere, to remind yourself; pointing towards that goal.

Then the next step is to CREATE A PLAN. Have an action plan towards reaching that goal. It’s one thing to write it down; after you dream about it and writing it down, but just looking at it and thinking about it some more isn’t going to make it happen. It’s like wishing for anything else in life. Wishing for the perfect life, wishing to find your passion in life and just sitting there on the couch day after day wishing and hoping and dreaming writing it down aren’t going to magically manifest into reality.

You need to put the steps into place. So what can you do? What are those steps that you need to do; and if you’re not sure, reach out and find out. There are tons of resources online; you can look on google for any type of information, YouTube is also a great forum to find the info you are searching for, reach out to someone you know that has succeeded in the same areas. By all means, reach out to someone, someplace or something that will help you find a focus, a goal and a plan.


Once you set that up, start to implement those steps into your day. Your day should be set up around your priorities.  We all claim that we only have so much time. I hear people who don’t reach their goals say to me, “well that would be nice but I don’t have enough time.” “I’m busy.”

Guys, we are all busy!! We all have the same 168 hours every week. So let’s break it down for a minute; out of those 168, let’s say you work a “9 to 5” job so that takes up about 40 hours per week, right? Subtract that from your 168, and you’re left with 128. (I never stated I was good in math but I think I’ve got this time thing handled!) Now lets say you sleep 8 hours every night (I know, I’m being generous with some of you but this only proves my point better), so that subtracts another 56 hours from your week. 128-56=72.

Now say you’re eating a combined 2 hours per day, multiply that by 7 and you’re spending 14 hours per week eating. (Seems kind of crazy but it’s true!) Now 72-14=58.

Next, for me anyway, let’s say we are exercising about 30-60 minutes- 6 times per week. (you’ll need to add in at least 1 day of rest with that type of schedule!) So now let’s subtract those hours; 58-6=52.

We are left with 52 hours. We’ve counted up our work hours, our sleep hours, our eating time and our exercise hours. We are left with 52 hours a week. What else are you doing in those 52 hours? Now, obviously we drive, we have errands to do, grocery shopping, laundry, cooking and leisure time…but 52 HOURS to do these??? Something’s not right, Lucy! 😉

Need to find out what’s going on in those missing hours? Take this practice challenge this week; take every hour you are awake until every hour you go to sleep and write down what you are doing within that hour. So for example; if you wake up at 6am, what are you doing at 6, 7, 8, 9, 10 all the way until you sleep? I guarantee you’ll be shocked at the time you may indeed be wasting in your day that you never thought much about. If you want to spend some mindless time online, watching t.v. or spending quality time with your loved ones, then for goodness sakes, PLAN THAT TIME OUT!! You probably don’t even realize how much of it you are already doing and not appreciating for what it’s worth.

Agree? Feel free to disagree too, I can take it! 😉 Any questions, shoot me a message at: