New Year Goals Do’s And Don’ts

Happy new year!

Have you set up your goals already?

Are you feeling motivated to make some changes in your health and fitness in 2019?

I get it, its’ contagious!

But if you’re like most other busy and stressed out moms,

You might try and lose weight by starting a new diet –

You might tell your friends and family and getting all excited that you’re finally going to make a change this year.

But chances are that as the weeks go by,

You’ll begin to lose your motivation.

Your bad eating habits start creeping back.

(After all, you have nothing in place to keep you accountable…)
And before you know it –

You’ve fallen off the wagon of feeling motivated for the new year and you’re back to square one.

Maybe you decided to buy a gym membership this year.

Just like the diet,

You get all excited.

You tell your friends and family.

But this time, you think that paying money will keep you accountable.

But what happens after a few weeks go by?

The standard bs excuses come up.

You’ll get ‘too tired’.

You’ll leave it ‘too late’.

You’ll say ‘I’ll go tomorrow’.

You start skipping the gym.

You workout less often.

You start to go weeks without working out.

Before you know it –

You’ve fallen off the wagon and you’re back to square one.

Maybe you decided to try a fitness program you bought online from that fitness pro that has rock hard abs.

But again,

You have no accountability.

You have no one in your corner actually coaching you.

And you haven’t got the lifestyles and habits in place to make the weight-loss information work for you.

So what happens?

You don’t see any major results.

You lose motivation.

Your bad eating habits come back.

Before you know it –

You’ve fallen off the wagon and you’re back to square one.

Do you know the definition of insanity?
Insanity is repeating the same thing over and over again and expecting a different result.Sound familiar?

Here’s the really twisted part:

The fitness industry wants you to fail to lose weight.

It wants you to keep spinning your wheels.

It wants you to repeat the same patterns, over and over again, and it wants you to expect a different result each time.

Why?

Because the longer you stay unhappy and overweight, the more desperate you’ll become for a solution…

…and when you’re desperate for a solution, you’re inviting thousands of marketers to pounce on you with the promise of ‘rapid’ or ‘easy’ weight-loss.

The fitness industry literally relies on you spinning your wheels like this because it makes them rich.

Don’t believe me?

According to Forbes, the fitness industry has been growing by at least 4% every year, and in the last 3 years, growth has been accelerating massively.

As of 2018, it’s worth almost $90bn dollars in America alone.

But at the same time –

Rates of obesity and diabetes have never been higher.

In other words:
The fitness industry is profiting from your failures.Why am I telling you this?

Because I need you to understand that there is no magic pill or quick fix.

You must change your habits.

When you change your habits, you change everything that happens on a daily basis.

And that will change your results.

Listen, I know you. I know where you get stuck because I was there for so many years.

1. Your Stories.

There are things that you keep telling yourself in your head that hold you back.

It’s the crippling self-doubt.

It’s the belief that you don’t deserve to look good naked.

It’s the horrible things you tell yourself when you look in the mirror.

And if you’re failing to lose weight, chances are you have a lot of ‘stories’ about why you can’t or won’t succeed.

2. Your Surroundings.

You don’t realize it, but the people you spend the most time with and the places you go have a HUGE impact on your success or lack of it.

3. Your Identity.

How do you see yourself right now?

Do you see yourself as a beautiful woman with a stunning figure?

Or do you see yourself as someone who doesn’t deserve to love the way they look?

How you see yourself determines your success when it comes to fitness.

You can’t lose weight if you don’t believe you deserve to look good.

You must create a strong and positive identity within yourself.

That way, achieving weight-loss becomes easy.

4. Your Vision.

This is how you see yourself in the future, and it’s just as important.

If you don’t carefully and intentionally craft a ‘future you’, any weight you lose in the short-term will be put back on again in the long-term.

You need to realize that it’s impossible to craft your dream body if you don’t first remove all the mental barriers.

Why?

Because every single weight-loss failure has conditioned your mind to think that you won’t be able to achieve your fitness goals.

I get it. I have struggled with these areas for so many years and know it takes a new approach to changing where you’re stuck.

Not another quick fix diet program or 6 week transformation plan.

Hope this helps you set yourself up for success this year!

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Grocery Shopping tips

Ever heard the saying “abs are made in the kitchen”? 

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I’m sure you have and honestly, it’s not a cute phrase that fitness freaks love to share. It’s actually true! You cannot shed that stubborn belly fat with exercise alone – even if you’re working out umpteen hours a week! In order to show off your hard work, your meals MUST be filled with whole, “clean” foods. Besides that, you are obviously invested (hopefully, anyway) in achieving and maintaining a healthy and well-functioning body, aren’t you?

Good answer 🙂

So let’s begin at the beginning…stocking your home with the foods that will help you look and feel your best long term. I will share what I do and how I help my clients eat to reach goals – instead of starving themselves as diets will have you believe. #ugh

Here are my tips for grocery shopping: 

  • Do not go out hungry! Eat beforehand! (pretty explanatory but needs to be said)
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores. (I’ll be sharing more on my coupon tips this year)
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
  • Always shop with a list so you don’t forget anything…and stick to the list ONLY! Don’t buy more than what you need! It will save you money and stress in the long run.

 

 

 

Grocery List (you can copy this off and take to the store)

*means it’s a better option 😉

Proteins:

Protein powder (Vegan options available)*
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)*
White Fish
Wild Salmon*
Tofu (Vegan friendly)
Plain 0%-2% fat Cottage Cheese
Plain 0%-2% fat Greek Yogurt (I love FAGE brand!)
Nonfat or low-fat cheese sticks

Fibrous Veggies:
Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
(Don’t be afraid to experiment! These are just a few suggestions b)

Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One for example) (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available, I personally use Ezekiel bread)
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Apples
Pears
Blueberries
Raspberries
Strawberries
Grapefruit
Lemons (for water & fish)

Beverages
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Unsweetened Coconut Milk
Green tea bags*
Coffee*

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
Honey
Non-stick cooking spray*

Vitamins
Fish Oil*
Multi-vitamin*

 

NEED A PLACE TO START? 

 

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