Everyone Messes Up...

bikiniprep diet mealprep Apr 25, 2019

This past weekend was Easter. We went out of town to my in-laws house, which requires a bit of a road trip. This all meant I had a LOT to figure out.

No matter what I have done for weight loss, I always just kind of “do what I can” when we go out of town or have big events. The road trip means we have to eat a meal at a restaurant on the way. Being in someone else’s house means I am at the mercy of what they cook and serve. Road trip back home means another meal out. So when working on weight loss, or when maintaining, I always just kind of figure well, not too much I can do about it, except watch my portions.

But I knew this weekend was going to have to be different. This weekend, I knew I needed to put in a lot more effort. Because now, my goals are much bigger, much more specific. Working on prepping for a bikini fitness competition takes a whole new level of commitment. 

So for the first time ever, I planned out all my food, and packed it up in a cooler...

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Pleasure in the Process

diet goals mindset weightloss Apr 22, 2019

There’s a result you desire.

Maybe it’s weight loss, maybe it’s to achieve a specific lift or run your first 5k, or maybe it’s to get off your blood pressure medication. Whatever the goal is, what I’m going to talk about applies.

If you or someone you know has ever gone to extreme measures to lose weight – HCG injections, diet pills, surgery, starvation diets, etc – the chances are VERY small that they were successful. And if they were, chances are that they couldn’t sustain the result.  I’m going to tell you why…

They were chasing a result while ignoring the process.

To be successful with anything long term, whether it’s nutrition, weight loss, fitness, business, performance – literally anything –you have to learn to fall in love with the process.  

It’s not some grand action that gets you to lose 30 pounds.  It’s the accumulation of the choices you make each and every day...

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10 Tips for Enjoying the Holidays without Sabotaging Your Progress!

Tis the holiday season! I recently did a poll in my Facebook group and found that everyone DOES want to stay on track over the holidays, which is fantastic! So, I have put together a list of my top tips for enjoying the holidays, but still staying on track with your goals!

1. Start the Day off Right

The morning of a Holiday can be pretty tough. It’s easy to want to be lazy, and not pay attention to our normal routines. It’s also easy to be too busy to stick to our routines! Instead of throwing out all sense of reason, or allowing yourself to break from your normal routine, be intentional about it! Go for a walk with the family, or do a quick workout. Drink your protein shake like you usually do, and eat the way you normally eat!

2. Eat All Your Meals

People often assume it’s better to not eat all day until the holiday meal. Like they are “saving their calories”. But I’m here to tell ya… that is the WORST thing you can do! Eat your normal...

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Keto for Beginners

The Keto diet has been talked about a lot recently. Short for Ketogenic, the Keto diet is a concept of eating high fat, low carb, and moderate protein. This nutrition method is not new – even though it seems like the most recent fad. It has actually been around since the 1920’s. It was created by researchers working at John Hopkins Medical Center to successfully treat epileptic patients. Once pharmaceutical drugs for epilepsy came to market, the Keto diet was all but forgotten. It was pushed even further from mind in the 80’s when the fat free craze hit.

Fat, protein and carbohydrates are the only three macronutrients (macros) that exist. For macro, think big. These are large particles and they contain calories. On the flip side, micronutrients (micros) are small. They are things like vitamins and minerals and
do not contain calories.

When adopting a nutrition method that focuses on macros, like the Keto diet, it is important to have an understanding of these macros...

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Why Are There So Many Diets Out There?

Do you feel overwhelmed by all the diets? Is your Facebook wall filled with posts like:

“I drank these shakes and lost 50 pounds!”

“Shakes don’t work, you have to chew your food, and I’ve lost 50 pounds!”

“I started Keto and lost 50 pounds!”

“Keto doesn’t work, you NEED carbs, and I’ve lost 50 pounds!”

“Eat less calories and workout more. I’ve lost 50 pounds!”

“You have to eat every 2 hours or it kills your metabolism!”

“Don’t eat so often, it’s what makes you gain weight!”

“I went vegan and lost 50 pounds!”

“I went gluten free and lost 50 pounds!”

“Cardio is the best way to lose weight! I run every day and have lost 50 pounds!’

I think you get my point. But I could totally keep going.

There is LOADS of conflicting information out there, even among fitness experts, nutritionists, dieticians, and doctors. Everyone seems to...

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