Tag: nutrition

Post-workout treat

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It never ceases to amaze me, but I know that a lot of people actually think this way! Some people will workout and then they think that it earns them a meal from McDonalds afterwards. They will then come to me wondering why they don’t see results. Well, the answer is simple. You NEED to eat clean, and you need to exercise.

If you work out for an hour and then you go to a fast food joint for supper immediately after, you are negating all of that work you just put in. You cannot expect to lose weight by treating yourself to junk food after a workout. The biggest part of weight loss is actually your nutrition, so if you want to be successful in losing the weight you have got to start eating healthier.

Click Here if you would like access to some recipes for healthy meals and snacks.

Don’t let failure keep you down

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I agree with this quote 100%! As coaches we are in this business to help others be successful, not to shove our success down people’s throats. Sometimes I see people get upset or angry when they see people with fit bodies, and they say things like “well that person probably never had a weight problem to begin with”. You CANNOT make that judgment without knowing a person’s story. I know plenty of people that were really overweight, and went on to compete in fitness competitions after a TON of hard work. Do you think they let small setbacks keep them down? Definitely not.

You can’t let failures or setbacks get you down, because if you fall into that trap you won’t see the progress that you’re hoping for. Everyone has small failures here and there. We are only human, so you are bound to slip up in your diet at some point or skip out on a workout. You have to learn to forgive yourself for those mistakes and not let it keep you from moving forward. Sometimes people have a tendency to think “well I messed up, I may as well go all out”. Then they binge for the day on all of the junk they’ve been missing out on, and that cheat day can easily turn into a cheat weekend, which can turn into a cheat week, and so on.

What you need to remember is that ONE bad meal and/or missed workout is not going to make you GAIN weight, just like ONE good meal and/or workout is not going to make you LOSE weight. Don’t get upset over a setback and let a little mistake turn into a big mistake. Try to stay positive and always push yourself to be better than you were yesterday.

Click Here if you are ready to start working toward your own success story.

What will YOU choose?

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You can choose to change nothing with respect to diet and exercise, and expect no positive change in your body. OR, you can choose to make good choices with respect to diet and exercise and start seeing progress in your body, strength, and overall health!

The first week is the hardest when it comes to diet. Once you find healthy meals and snacks that you like it becomes a whole lot easier! After you’ve been eating healthy for a bit and you get all of those chemicals and processed foods out of your system, your body won’t crave the junk food as much. Instead, you’ll find yourself craving your favorite healthy snacks.

Just try to always keep in mind that the time will pass regardless, so you might as well make the best of it!

Click Here if you are ready to get started!

Hunger VS Boredom

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This was a huge thing for me! I am a big time night snacker, and I loved snacking while I watched tv. Watching movies or shows without food just felt foreign to me. What this is though is habit and comfort, it isn’t hunger.

When you catch yourself heading for a snack, I want you to think to yourself: “Am I really hungry, or is this just habit?” If you are hungry, try drinking a big glass of water to hold you over until your next meal. Believe it or not, water can actually curb your appetite short-term. If that doesn’t work and you’re still hungry, go for some of healthy snacks! Celery is a great snack choice, especially if your goal is weight loss. If you are snacking at night, try to stay away from fruit because of the natural sugars. It is better to consume fruit earlier in your day.

Click Here if you would like to gain FREE access to information regarding health and fitness, including recipes for healthy snacks and meals!

Thinking of giving up?

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SO many people start exercising and dieting, make it a week or so into their new routine, and then quit when they aren’t seeing the results that they want. This is really sad, because if they would just hold on a little longer they could have gotten some great results. What is important to remember with weight loss is that you didn’t put the weight on overnight, so you can’t expect it to all just fall off overnight.

You just need to have faith that if you continue then the results will come, because they will! Like I said, it didn’t take a week to put that weight on, so it is unrealistic to believe that it will come off in a week. If it does come off that quickly, chances are it is through unhealthy means or extreme changes, and the weight will come right back on when you return to typical eating/exercising patterns.

Do it the right way and stick to it! You won’t regret it if you do, but chances are you will regret it if you quit! Think of it this way: The time is going to pass regardless of whether or not you are eating clean and working out. Would you rather be following the plan and working toward your goals, or would you rather not ,and then find yourself in the exact same position – or worse – a few months later?

Only YOU have the power to make the choice to change your habits. Nobody can force you to eat good foods, just like nobody can force you to do your workouts. Just like that old saying, you can lead a horse to water, but you can’t make it drink. I can tell you what you need to do to get fit and healthy, but whether or not you do it is totally up to you!

Click Here if you’re finally ready to take that leap of faith!

Don’t Hesitate

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So many people say “I’ll start Monday”, or “I’ll start after New Years”, or “I’ll start after I eat all of the bad food in the house so that it won’t be there to tempt me”. and things of that nature. Yet, that day never actually comes. The more you put it off, the less likely it is to actually happen.

If you have the motivation to get started and you WANT to get started, don’t let yourself put it off. If you do, chances are you’ll never get started. If you do get started and you ate all of the junk food in the house so that it wouldn’t be there to tempt you, chances are you will have put on some extra weight. Now you not only will have wasted time you could have been making progress, but you’ll have put on more weight that you will have to work off!

Why not get started early and build the good daily habits that will keep you going during and after the bad days to come? There will be days when you will give in to temptation, and what I want you to remember is that one bad day is not going to wreck your progress. However, by the same token, one good day is not going to give you progress.

Click Here if you are ready to get started NOW.

Food VS Body

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Lol I totally agree, and I bet I am not alone in this! The cravings subside most of the time, but every now and then I do crave stuff like pizza, chocolate, ice cream, or my kryptonite, ROOTBEER!

Just because you have those cravings, doesn’t mean you have to indulge all the time.You should never completely restrict yourself from having things like this long term because it can actually be counter-productive. If you try too hard to NOT eat something, eventually you are going to get caught on a rough day and you are going to go on a binge.

Make the choice to treat yourself once a week, and try to pick cheat meals that are still relatively healthy. You can do this by make meals that mimic the foods that you love. For example, with Shakeology I mimic my love of ice cream by making it neapolitan flavored! My personal favorite cheat meals are homemade nachos and homemade pizza. We use organic nacho chips, we measure out the salsa and the tex mex cheese, and we throw it in the microwave. For the pizza, we use a healthier brand of thin crust and measure out some sauce, pineapple, pepperoni slices, and cheese. These meals are delicious, and I am able to eat them completely guilt free!

Click Here to make a free account on Team Beachbody so that you can gain access to some healthy recipes.

Survey Says!

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Have you ever heard of Shakeology? If not, check out the results from a survey that was done with people who have tried it. The vast majority of these listings are all super high numbers!

Now I am aware that they are a HUGE amount of drinks and shakes out there that claim they will help with weight loss. This deters many people from trying Shakeology because they think it is just another one of those fads. Coming from a person who actually HAD this line of thinking, I can honestly tell you that Shakeology is not like the other drinks or shakes you may have tried.

I refused to try it myself for a while because I was skeptical of anything that claimed to help you lose weight after having wasted hundreds of dollars on products that failed to work. After a while though, my coach sent me some sample packets in the mail. Upon trying the regular chocolate Shakeology, I finally decided to give it a try. I have been drinking shakeology daily ever since!

I love the way that Shakeology makes me feel, and I love what it does for my body. Even better than that though, I love the taste! I mix my Shakeology with a scoop of whey protein, some frozen strawberries, almond milk, and ice. To me this honestly tastes like a chocolate covered strawberry milkshake. Come to think of it, when I went to a Wedding Trade Show with my Beachbody business I gave out samples using this recipe. I had multiple people tell me that it tasted just like ice cream!

Shakeology has so many health benefits, and it is great for anyone who has a sweet tooth. Simply mix up a blend that mimics some tasty treat, and drink it to curb your craving!

Click Here if you would like to learn more. You can find videos, information, as well as recipes on my website.

Is your food medicine or poison?

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So many people are getting sick these day, and you hear all the time of people having heart attacks at a pretty young age. Sometimes these health issues has a lot to do with what the people were eating. If you’re one of those people that can eat just about anything all day and night and never gain any weight, that does NOT give you a free pass to eat nothing but junk! You can be unhealthy and still be small, and then some day all of that junk food will catch up to you.

Just because you are not getting “fat” on the outside, does not mean that your body isn’t changing and getting fat on the inside. If your arteries get clogged up from all the junk that you eat, and blood stops flowing to your heart, you can potentially be the next person to have a heart attack in your 20’s or 30’s.

People need to realize how important it is that you take care of yourself. You need to choose to put good and nutritious food into your body! More important than that, you need to choose to provide good and nutritious food to your children. It is your responsibility to teach your children how to be healthy, and they will learn from you. If you are constantly eating junk food and allowing them to eat junk food, they will grow up eating junk food.

When my little sister was a toddler, we didn’t allow her to have pop until she was older. By the time she actually tried pop, she didn’t even like it. She hadn’t been introduced to it because she was always told that it was yucky and not for her, so she didn’t get it in her head that it was okay to have at that super young age when they are developing their habits. Kids need to develop healthy eating habits so that they don’t end up being unhealthy as they grow up.

Parents tend to forget that their habits can impact their children in a big way. If a child loses their parent because they had a heart attack younger than they should have from their poor eating habits, it will most-likely devastate them. We all need to be more health conscious not just for ourselves, but for those around us that care about us and don’t want to lose us to something trivial that could have been prevented!

Click Here if you are ready to finally change your eating habits and create a healthier life for yourself and your family.

Do fit people discourage you?

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I have actually had people message me on my page tell me that I shouldn’t be posting pictures of all of these people with super fit bodies on my business page because it is “fat-shaming” and makes people feel bad about themselves. My response is always this. I do NOT, nor will I ever, post something on business page for the purpose of shaming someone or making them feel bad. I post those photos to inspire, and to show people that those kinds of results ARE possible.

Sometimes I have people say things like “well those aren’t real/normal people”, or “yeah but they never struggled with weight in the first place”. My answer is always this. How do YOU know what that person has been through, and what makes YOU the judge of who is real and/or normal in this world? You cannot look at a fit person and say definitively that they have never struggled with weight issues. A lot of people look at me and say that they wouldn’t believe I had ever been classified by a doctor as obese, but I was.

When you see success stories, I don’t want you to think of it as shaming. I want you to let that be motivation for you to achieve your own success story! Try not to let those pictures of progress discourage you by thinking that they are so far ahead of you, because chances are, they started way before you and worked hard for months or even years to get the results that they have achieved.

I want you to focus on what you want to look like. I want you to imagine yourself fitting back into your old favorite pair of jeans. For me, the proverbial pair of jeans was my high school grad ring. I got it early and by the middle of my graduating year, it would no longer fit on my finger. When I started this fitness journey, I promised myself that one day I WOULD get back into that ring. I tried the ring on pretty much every week during my journey until I finally slipped it on, and it felt SO GOOD when I finally hit that goal.

I want you to feel as good as I felt getting my high school grad ring back on my finger. Click Here if you are ready to embark on your own journey.