The Only Thing Standing Between You & Your Goals

 

 

 

We can share our excuses all day long as to why we haven’t lost the weight & achieved the body changes we seek.

But at the end of the day these excuses are just another layer we hide behind.

We are the only ones who can achieve these goals. No one else can do it for us.

We can hire the most famous personal trainer in the world, the most world renowned nutritionist & have a meal & exercise plan created that has been used by the most beautiful bodies in the world.

But if we don’t believe that we have what it takes to implement these very tools, we aren’t going to get anywhere.

We are just going to remain in the same place where wishes and hopes and dreams die all because of the one thing that holds us back;

Believing the thought that we aren’t capable of achieving such success.

So how does one break through the bullshit & start realizing their potential?

We begin telling ourselves the SAME loving words & encouragement that we provide to the most loved people in our lives.  

Take a moment to imagine how our loved ones would feel if we looked right at them & said they weren’t capable of achieving their personal goals because they weren’t worthy of having such things?

Then how in turn would this make us feel to say such a thing to someone we loved so very much? It would makes us feel awful wouldn’t it?

That’s exactly how our souls feel when our minds tells us these thoughts.

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The Woman Who Wears the Size 6 Jeans…

 

 

The reality is that all women, regardless of the size of jeans they wear, know exactly what it feels like to think they are fat & ugly & worthless.

Because the way we feel? Is the same as what another one feels as we are never alone in our personal struggles.

We tend to look at a woman who is smaller than we are and instantly think that she is happy; that she believes she is the most beautiful woman in the world & that she never has any struggles or depressed days. That she wakes up every single morning & slips on her clothes feeling fabulous. There is no way she cries in her room because of the reflection that stares right back at her in the mirror.

But this reality? Isn’t the true reality. It is only the stories that we tell ourselves because we want to BE HER.

But the truth of the matter is that regardless of the size of the jeans, we are one in the same. There are plenty of women who wear a size 6 pair of jeans and believe they are fat just like the woman who wears the size 18. Both believe that they are ugly and worthless and don’t deserve happiness.

Because self-esteem issues are not reserved for those who only wear a “certain size of jeans.”

It’s more about the love and belief that we have for ourselves. And if we believe we are fat and ugly and worthless and don’t deserve to live a happy life unless we weight a certain amount or we wear a certain size pair of clothes; have thinner thighs a plumper tush, a smaller waist, abs, etc, then we are not going to be happy nor give ourselves permission to live our life to the fullest until we reach these personal wishes.

It’s totally cliche but it’s true; we must NEVER judge a book by it’s cover.

We must never assume anything about anyone based on what we see as what we see is only a perception of what we believe in our own minds. At the end of the day we can look at a woman smaller than us and think “man what it must be like to be HER!”  

When in reality, she may very well be living in the same reality as we are. Because at the end of the day? We are all women who are battling the same struggles day in and day out. Size never discriminates who gets to struggle and who doesn’t, because we all do. 

 

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The True Secret of Change

Ever stop to think that maybe it isn’t the change that is hard, but actually having the willingness to put in the time, energy, and hard work it takes in order to create that change?

We can’t just WANT the change. We have to be willing to show up daily, throw some trust in the trust bucket, & believe enough in ourselves that we are capable of creating the change we seek.  

Because we are either willing to put in the time & own our shit and take responsibility for our own actions and just put in the work, or accept the fact that we aren’t willing to do the work required.

There is no ands, ifs, or buts, about it. Excuses are just another way we choose to not own up our choices we make.

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READY FOR A SUPER SIMPLE WEIGHT LOSS TIP?

I can’t even begin to tell you how many years I searched for super simple weight loss tips. Maybe I was looking in the wrong places; maybe I just didn’t actually see the simplicity at the time because I believed I had to do MORE all at once. 

Either way, I wished I had been told this super simple tip WAAAAAAAY before I actually learned about it! 

But I also believe that we are to learn the things we are meant to learn at the time they are given to us, and not a moment more. 

So many times we instantly go to counting our calories. Totally get it as that is exactly what I would do too. And while there is a time and a place for doing such a thing, we don’t always need to revert back to that time and time again. 

So if we DON’T revert back to counting calories, then what are we to do? 

WE FILL HALF OF OUR PLATE WITH VEGGIES! 

I know, I know. Sounds so easy. So simple. 

It can’t really be this easy, can it? 

But it actually CAN.

And honestly?  How are we ever going to know if we don’t try it. I mean, that is exactly what we do when we revert back to calorie counting, right? We didn’t know if it would work because we had never really done it before (the first time we did it) but we did it anyways because that is what we read and what other people do and got results, so we jumped in to try it too.

Same thing right here.  I do this. My clients all do this. And it is so easy to do that we can actually give this a try at our very next meal!

Here are the 3 steps that can be taken to implement this super simple weight loss tip!

  1. Fill Half of Your Plate with Veggies

  2. Fill the remaining space with other food being eaten at that meal.

  3. Then eat your veggies first before consuming the rest of your food. 

So now the question is, How does this even work? 

First we are going to be eating in a caloric deficit. So we are already counting our calories but in a different way. Veggies eaten in abundance is still eating lower calories overall. They are fibrous and filled with water so they allow for us to feel full without feeling stuffed. When the tummy is full it signals to the brain that we are done eating and so we stop. Totally different feeling to feel full and allow our body to tell us this when we are eating nutritious foods, rather than when we are eating things like pizza. 

Plus, veggies are good for us. We all know this. It is part of the nutrients that our bodies need in order to function properly to keep us alive. 

So when our bodies get what it needs, then they function at their optimum level. 

Know what happens next?  We lose weight without even trying.  

NOT EVEN KIDDING ON THIS ONE. 

I was skeptical myself at first because it was totally different than what I have always done. But I gave it a try anyways. And the results have been downright amazing. My fatness has kicked up and I am feeling overall leaner. 

And I have only been doing this for about a couple of months. 

So just give it a try. See how it goes for you. 

And finally see just how simple this weight loss gig can be once and for all by just making one change at a time. 

I mean what is the worst that could happen?  

 

 

 

 

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How All or Nothing is Failing Us

 

We have our workout clothes ready to go. Our meals are all prepared in different containers and stacked up in the fridge. We are geared up and soooo ready to tackle this weight loss gig.

It feels so exciting to finally feel motivated to get to work on this weight loss.

First week goes really well. We get all the workouts in from our program. We have eaten all of our healthy meals. We totally avoided office donut Wednesday and Family Pizza Friday like a champ!

We totally got this thing!

Week 2 goes the same way. We are totally killing this journey!  We are motivated and feeling energized. We feel lighter already!

Week 3 approaches and life happens. We have to stay late at work. We didn’t get the bonus we were hoping for so we had to go without paying a bill so we could make another payment which only leaves a little money left for food (how are we even going to buy our all organic produce now?).

As the week goes on we are hardly sleeping due to the stress and worry. Office donut Wednesday we have 3 donuts while sitting at our desk because no one can see us eat these as we have been on a diet. Thursday we sneak in the kitchen while everyone is in bed and we get the cookies that were meant for a party this weekend at our friend’s house. Friday rolls around and we don’t have time to fix breakfast so we go through McDonald’s for that bacon egg and cheese biscuit meal with a large Coke because this week?  This week has been hell. We are stressed and tired. We haven’t eaten maybe but a couple of our salads this week and have felt so tired we didn’t get our workouts in.

Then the feelings start to settle in. We feel like a failure because we didn’t meal prep and eat healthy for every single meal. We feel ashamed because we didn’t get in our schedule workouts on the program.   And we are totally not going to even mention the donuts, cookies, and pizza. We already know we gained like 30 lbs just from this week.

We feel like a failure. We feel like should of had our shit together but instead we don’t. We look around at the other people who were doing the program too and they are all killing it. One gal even said she lost 15 lbs by week 2.  We knew it was too good to be true.

That’s it. We quit. We are just destined to be fat and weigh this much forever. It’s hopeless.  I don’t even know why I try.

Sound familiar?   

THIS IS THE ALL OR NOTHING APPROACH; THIS IS THE ALL OR NOTHING MINDSET.

This was me for so many years. I would join a gym. I would buy the latest workout program I saw on an infomercial. I would try a brand new diet I read about that all my friends were doing too.

Ever single time the same thing would happen over and over again. I would start out strong hitting all the points I was supposed to based on the plan. And then at some point life would hit. And I didn’t know how to maneuver around it. I thought at the time that I had to be perfect. I had to do all the workouts and eat every single meal clean.  I had to say away from all the “bad” food on the list because if I would even have some of it I was going to gain weight instantly.

I tried for years and years to lose weight as I had first gained weight back when I was 22 years old. A few months before I had met my now husband. We then moved in together and I quit smoking. There was a lot of stress going on at that time and I was eating horribly. Some nights me and him would sit on the couch and eat an extra large pizza from Cassanos watching a movie while I washed it down with soda. And I totally wasn’t exercising.   But each and every time I would start a new diet and/or workout program, I would start out strong, but then I would always end up right back to where I began. And I would totally quit.

So here is what I learned from all those years of that damn diet cycle, and how it became different for me when I decided back in December 2013 that this was it and the weight was going to freaking come off.

I learned that going all in and trying to be perfect is insane. We think we have to do this but that couldn’t be further from the truth. This kind of thinking is what has been ingrained in our own minds from the health and fitness industry.

We are honestly already setting ourselves up to fail. We are expecting ourselves to do things that are all so brand new. We have been doing certain habits for years and years and years that caused our weight gain, and yet we are expecting things to magically change for us because we made the decision to start this. And because we made this decision, we think things are going to change instantly. But that couldn’t be further from the truth.

Here is the truth. Small changes are what adds up over time. We don’t gain weight when we eat one donut or have pizza on a Friday night with the family. We don’t have to exercise every single day.  Slow and steady actually does win the race, not when we sprint.

Because we when Sprint? We tire out pretty quickly. And no matter how hard we push, at some point we are going to quit before we get to the finish line because we signed up for this race without any time to train for it.  I mean, just because we made the decision to run a race without ever running in our life doesn’t instantly make us a runner and the runner who wins the race, right?

Weight loss is the same. We have to show up daily yes, but tackling small goals within that day (like drinking water every time we eat. Eating some veggies at each meal. Going to bed at a decent hour.) Every day we show up and we practice. And we get better and better as we go. And before we know it, we are seeing some awesome progress and suddenly the results are showing up!

Why does this work? Because instead of focusing on the goal of losing X amount of weight we are instead focusing on what we have to do in our day to make a change instead. We switch the focus and tackle one thing at a time whether that would be exercise twice a week, or drinking water instead of soda.

And because we show up every single day for it, the return is that our results happen without us even really trying.  Let that sink in for a bit. Doesn’t that sound lovely?  To get results.

And the best part? We can totally start today. Pick one thing, get super good at it for a month, and then choose something else. It all adds up. And at some point? We will have created a habit without even really thinking about creating the habit. And the weight? It totally comes off as a result of it.


Want to learn more about how you can finally lose weight?  Then I personally am inviting you to be a part of my email squad!  Each Week I send tips straight to your inbox plus some free stuff like food list, meal plan creation, and workouts!

Join Us By Clicking this image below now! 

There is even a FREE LITTLE GIFT for you when you sign up! So Welcome to the Squad!  We are super excited for you to join us! xoxo

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WHAT HAPPENED WHEN I WENT FROM BEING MY LAST PRIORITY TO MY FIRST

I have always been the gal that put everyone else’s needs before mine.  Mostly due to acceptance back in my younger days, but when I got older it was more of the nurturing instinct in me.

Plus, this is what I always saw my own mother do; with her kids and my dad.

So I really never thought to take time out for myself or my own needs.

Once I became a wife, and then a mother, I automatically just put their needs ahead of my own.

 

Know what happened?  I was worn out. I was tired. I was irritated. I felt taken advantage of and I felt that no one cared about me and my needs.

Why was I constantly making sure they were taken care of and all was well in their world when no one cared to do the same for me?

Because I never asked for help.

See, I made this choice. I chose to take care of everyone else around me. And by the time I would consider it was time to take care of me, well, I was too exhausted and just didn’t have enough energy left.

 

So one day back in 2013, I decided that this just couldn’t go on. Not any longer. I was unhappy, severely obese, struggling with my anxiety and depression even while taking medication for it.  I felt unworthy, unloved, and uncared for.

And because of all of this, I really wasn’t caring for my loved ones in the manner that they deserved to be cared for.

Why? Because I was not giving them the best of me. Instead, they were getting the rest of me, the me that was struggling; the me that was tired, irritable, distant, & pushing all of my struggles and feelings to the side the best I could (which obviously didn’t work one bit!)

So how is one supposed to begin taking care of herself as this was all brand new territory?

 

I just took it one step at a time.

Aside from focusing on my caloric intake (as this was also when I decided to make changes so I could lose weight) I began to journal again daily.

I have kept a diary/journal since I received my very first diary at age 11. It was a Christmas Gift from my parents and it smelled just like baby powder on the pages. It’s cover was so pretty and it was pink with pink colored pages (I still have this actually. It’s pages are totally filled at this point however it holds so much from my young life that I just couldn’t part with it. So it’s in a container with High School Memorabilia).

 

Writing my thoughts down on paper was always the most freeing and relaxing task I did. It was the place where I could be completely open; free from judgement. It’s the only place where I could be super vulnerable & totally exposed.

And the only place where I could free my mind from all the thoughts that rested inside of it.

 

I knew that before I could begin to heal & to realize the true reality of the situation, I needed to get it out of my head and onto paper.

And while I did journal from time to time over the years, it wasn’t a daily occurance because I didn’t take the time out of my day to do it.

So I made time.

 

I just spent 5 to 10 minutes each day writing down all of my thoughts in my journal. I didn’t have any rhyme or reason to it, I just allowed the thoughts to flow from my mind, through the pen, onto the paper.

Know what began to happen?  I started to feel better. I started to see how I was feeling and it made me truly think of how I could make the changes so that I could be happier.

I began to feel less irritable and less stressed.

 

This showed me that just taking a bit of time out for me daily was what I had needed. It wasn’t selfish. My husband and daughter didn’t receive any less care from me. In fact, they received more because I took the time to fill up my own cup.

As I write this my self care looks a lot different as I spend more time and do many different things. It just depends on how I am feeling & what I believe I need to do at that time.

But one thing has remained constant, and that is the journaling. I begin each day writing down 3 things that I am grateful for; any thoughts that are plaguing me as well as an emotional and physical check-in.   It’s one of those things that has evolved since I began doing this those 4 years ago, but the reason behind it is still the same.

Because in order to be able to truly care for those that we love the most in this life, we must first give ourselves the same love and care.  Because our loved ones deserve to have the very best of us.


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There is even a FREE LITTLE GIFT for you when you sign up! So Welcome to the Squad!  We are super excited for you to join us! xoxo

 

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Find Your Tribe & Love Them Hard

 

Find Your Tribe & Love Them Hard.

So true isn’t it?  I mean, once we find our people (you know the ones that just GET us) it makes life feel just a bit easier,  doesn’t it?

Last year I made a decision that actually led me to my tribe; these women, they just get me. They understand what I am thinking/feeling/doing. There is no judgement and the support and encouragement is just legit unreal.  

There is no competition amongst us. Information is never withheld due to feeling like that person is going to get further ahead than those who shared their “secrets.”

So many people just aren’t willing to help others get ahead or succeed in their own right because they are just so worried about how that will affect them and their personal success.  But that’s not how our tribe rolls. We care about each other & care that the other person succeeds in their business.  We want them to get ahead & make all of their dreams come true just like we want our own dreams to come true.

So this tribe of mine.

It’s  a bunch of ladies who have come together for the year of 2017. We are all a part of a mentorship led by our fearless leader and the most inspirational & badass coach on the planet, Shira Nelson: Found of Mombeyondbaby & Businessbeyondbaby.  

And What are we all individuality working on?

BEING A MOMPRENEUR.

We all have the same dream; to be our own boss and run a successful business that is all ours. We want to have freedom and the space to take care of our children when needed, but also contribute to our household income. But more importantly?  We want to have something that is all our own. Something that reflect who we are as individual women and is outside of the mom and wife hat that we wear daily.  We want to shine our lights so damn bright in this world that it’s hard for others to NOT see it.

So who are these ladies that I speak of?  This wonderful group of women that sounds too good to be true and sounds like something straight out of the movie…

I am so damn glad you asked!  Because I am super excited to introduce you these kick ass women!!   

To help you get to know them better, I asked them to share 5 pieces of information with you!  

So grab a cup of coffee, tea, or whatever your favorite beverage is and sit back and relax as I introduce you to these badass babes and what they have been up to the past 8 months!


 Your Name:  Carli Desai

Name of Your Business:   Chaos Styled

What is Your Business About?  My business is about helping women to feel confident in their post baby bodies by way of fashion. Our bodies change after babies and that can leave us in a weird place of not knowing how to dress and not knowing what to do to feel our best. It doesn’t have to be hard, sometimes we just need a little help. I’ve been there. I’m here to help!


Share 1 Quirk You Have!   
Something funny about me is that I was really shy and introverted when I was growing up. Then, when I was in college, I was usually one of the loudest ones in the room. Now, as a mom of 3, I seem to have found a comfortable place in the middle where I don’t apologize for my kids screaming in public but I’m still a little embarrassed if they pull my shirt down in public. But only a little, because kids.


Share a Freebie for Women!  

Feeling put together starts with the basics. The basics are totally doable! These are the 12 Essential Items that I think every woman needs in her wardrobe!

www.chaosstyled.com/12items

Connect with Carli!

https://www.facebook.com/chaosstyled/


Your Name:  Connie Deal

Name of Your Business: Lessons and Learning for Littles

What is Your Business About?help moms prepare their toddlers for kindergarten through fun, but easy to do activities that involve little to no prep-work up front. Plus, we use easily accessible materials, so you’re never dashing off for something super specific. We’re about doing and having fun with our kids, not being Pinterest-worthy.

Share 1 Quirk You Have! love being organized! Color coding, labels, you name it! Everyone makes fun of me, but it really comes in handy with the kids. Oh, and let’s not get started on the back to school sales! Once a teacher, always a teacher and those aisles call my name every summer.

 

Share a Freebie for Women!

Busy Bag Ideas, Scavenger hunts, videos, themed activities and more are available in the Lessons and Learning for Littles Digital Library for FREE!

http://conniedeal.com/resources/freedownloads

 

Connect with Connie!

https://www.facebook.com/lessonsandlearningforlittles/

 


 

Your Name:  Stacey Dimmler

Your Business Name:  Stacey Dimmler- Fixed on Food

What’s Your Business About?  I empower women to overcome food obsessions with sensible solutions based on personal experience.

Share 1 Quirk You Have!  Just one? hahaha I’ll go with- I love to do puzzles and always try to do them without looking at the picture.

 Please Share a Freebie for Women!

This guide is meant to help you finally find that peace with food you’ve been looking for. It has simple steps for reconnecting with your body and appetite in a natural way with key tips that set me free from my diet prison.

http://staceydimmler.com/last

 

Connect with Stacey!

https://www.facebook.com/fixedonfood/


My name is Melanie Lund and I am the owner and creator of Real Strong Mom.

I help women get strong with simple strength training programs and support so they can be fit, healthy, and confident. RSM is a safe place for women to come and learn the basics of strength training and lifting weights whether they are just starting out, ready to try something new or just need some support along the way.

Fun quirk about me: I love to bake (because I adore sweets!) and most of the time I am making “healthy” versions of my favorite treats. I like to replace ingredients with “better for you” options so that I can enjoy sweets on a daily basis!!

If you are interested in strength training but not sure where to start download my FREE Beginner Strength Training Guide for Women!

http://www.realstrongmom.com/beginnerstrengthtrainingguide

 

Connect with Melanie!

https://www.facebook.com/realstrongmom/


 

Your Name:  Shelly Levine

Name of your Business: Live Love and Flourish

What’s Your Business About:  Live Love and Flourish is all about helping mamas embrace (and survive!) the chaos of motherhood. We talk about everything- pregnancy, those overwhelming moments at home with a newborn trying to figure out what our new “normal” is, the frustratingly sweet trials and tribulations of raising a toddler, and pretty much anything motherhood!

Share one quirk about yourself:   I live for coffee!!!! But I’m a mom, so that’s pretty much a given ?, so here’s a little more about me. I’m about as unathletic as they come. Imagine a flailing brand new baby goat trying to shoot a basketball, and you pretty much have a picture of me participating in any team sport. I was the kid in the outfield with my baseball glove over my face trying to watch the game through the holes when I played softball as a kid and I would probably be the same way today if it was even remotely possible to get me on any sort of field/ court for any reason. I guess what I’m saying is, I am NOT your go-to gal if you need a sub for your kickball team.
BUT- I’ve ran two half marathons, a ton of different 5Ks and 10Ks, and I love to lift weights. I would say that makes me athletic, but just know that if you toss a football at me, every fiber of my being still says to duck out of the way- NOT to catch it ?.

Share Your Freebie for Women!

The Busy Mom’s Guide to Getting Your Day Back.

This guide is for you if you’ve ever sat on the couch at the end of the day and felt like you got hit by a truck, wondering where all of your time went and why on earth it always feels like you’re never getting anywhere with that massive to-do list. Time to Get Your Day Back (AND find some time for YOU in the process)!!!

 

www.liveloveandflourish.com/getyourdayback

 

Connect with Shelly!

https://www.facebook.com/liveloveandflourish/


Your Name: Krystin Pearl

Your Business Name:  A Mom Moment

What’s Your Business About: I teach moms how to find balance amongst the many demands of motherhood by prioritizing their own passions and interests.

Share one quirk of yours outside of your business: I enjoy cleaning, no really I do. It’s my meditation. Guess you can say my husband really lucked out 😉

 Share a Freebie for Women!

5 Simple Tips for Creating an Effective Evening Routine Just for Moms. Let’s put the same effort we invest in our children’s nightly routines into our own!

http://amommoment.com/bedtime

 

Connect with Krystin!

https://www.facebook.com/amommoment/


 

Your Name: Janel Sack

Your Business Name: Janel Sack Movement

What’s Your Business About:  Helping women make time for movement that they enjoy and figuring out nutrition that works for them, along with a little shift in perspective.
Share 1 Quirk of yours: I have two boys, an amazing husband, we live on 22 acres with chickens, ducks, cats and dogs. I also teach physical education in grades K-5. I have suffered with anxiety and depression for years, so I know how important movement is in helping people deal with these issues.

Please share a freebie for Women!

Learn how to consistently add movement to our day! 

Http://www.janelsack.com/mamaneedstomove

Connect with Janel!

https://www.facebook.com/JanelSackMovement/


 

 

Your Name: Emma While

Name of Your Business: Courage & Chamomile

What Your Business is About: Helping mamas trust their instincts to mummy their own way, with a special passion for helping families with sleep and with babywearing.

Share 1 Quirk of Yours:  I LOVE squirrels ?

 

Please share a freebie for Women!

Ready to Survive Nap time?

Www.courageandchamomile.com/survivingnaptime

Connect with Emma!

https://www.facebook.com/courageandchamomile/


Your Name:  Stacy Hobson

Name of Your Business:  Fat 2 Fitabulous Stacy Hobson

What is your Business About:  I teach women how to simplify their healthy eating, & learn how to fit exercise into their busy day, so they can finally lose the weight and get the results they have worked YEARS to get. 

Share 1 Quirk about yourself:  I am pretty obsessed with office supplies. Whenever I buy a pen or a spiral notebook, it has to be in the color I love. It has to be pretty & just catch my eye. I could legit spend hours at an office supply store or in the office supply aisle just picking out all the pretty things that are going to get me organized! lol 

My Freebie I have available for women!

Fat 2 Fitabulous Fast Start Guide

 My Fast Start Guide includes 34 Fat Burning Foods that are going to reduce hunger in the moment, cause hunger suppression, and get your HEC (hunger-energy-cravings) back in check to heal your metabolism from dieting & boost your weight loss efforts! As a bonus I have included my meal creation guide to simplify what to eat at your daily meals!

http://www.fat2fitabulous.com/faststartguide/

 

Connect with Stacy!

www.facebook.com/fat2fitabulous

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Cinnamon & Coffee Smoothie!

I am a HUGE fan of coffee.  Seriously I wake up thinking about coffee & typically head straight to the kitchen to make some before even heading to the bathroom! lol 

One might even say that I am SLIGHTLY obsessed. While that MAY very well be true, I am not ready to admit it just yet. 😉 

So of course when I came across this recipe I just KNEW I had to give it a try!  Because, well, it totally had me at coffee! lololol

Now I am also a smoothie person. I drink a protein shake every single morning for my breakfast most days (well except for cinnamon roll Sunday, but that’s a story for another time). They are super quick and easy; not to mention that I can take it with me on the go!  

But I must confess that some days I just want a little more when it comes to my shakes as I usually just blend unsweetened vanilla almond milk with some ice and a couple scoops of my protein powder.  And while I do love this combination, I like to mix it up as well to try some new things! 

And this recipe hit the spot for me!  

This smoothie can be had for breakfast, lunch, dinner, or a snack!  It’s your call!  Either way, you have GOT to give this one a try! 

So let’s get right to the good stuff shall we!?!?

Here’s What You are Gonna Need! 

1/2 cup dark brewed coffee, cooled.

1 oz. dark chocolate

1 cup Rice Milk or Unsweetened Almond Milk or Regular Milk

1 tsp. ground cinnamon

1/2 cup low-fat vanilla yogurt or greek yogurt

4-6 ice cubes. 

Here’s What You Gotta Do! 

Place all ingredients into your blender and blend until smooth!  Serve right away! 

 

Now once you have given this a try you MUST let me know what you thought of it! 


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Flat Out Fantastic!

Listen, I love me a good slice from my favorite pizza place!  Pizza is LIFE to me and it is one of those things that I just am not going to live my life without. 

 

But just because we love certain foods like this, we also know that it isn’t feasible to eat this as much as we truly want to. Moderation is key with foods like this so eating pizza often from our favorite pizza place really isn’t the healthy lifestyle we are trying to achieve here. 

I am not saying this is a bad food because well I don’t really look at food as being good or bad.  BUT  we can create a similar taste for foods like this that are lower in calories and just easier on our waistline, digestion, and more in alignment with our personal goals. 

I first came across this recipe back when I first started my weight loss journey and ever since the first time trying it I have been hooked!  It has been my go to when I am really craving some pizza more than just one night out of the week.  It’s super easy and really quick so this can be something that is prepared on a weeknight with little effort, as well as easy on the grocery budget.

 

Plus?  It’s  totally simple to create. And because I am not a great cook this is more of my speed because I can actually do this and not rely on the hubby to cook our meals! haha

 I am going to share with you today one I make often as it’s my favorite, but seriously there are so many possibilities with this recipe that any kind of pizza we can dream up can be created! So play around and figure out what you love! 

FLAT OUT WRAP PIZZA!

Here’s What You Are Going to Need! 

Makes 1 Serving:

  • 1 FlatOut Wrap (these come in packages and can be found at any of our local grocery stores in the deli section!)

  • 3 slices of Canadian bacon

  • 3 Slices of fully cooked microwave bacon

  • 3 Tbsp of pizza sauce or homemade pizza sauce (I just use canned tomato sauce and use spices to my taste)

  • A couple of handfuls of shredded mozzarella cheese (shred your own or buy prepackaged)

  • A handful of mushrooms (can be canned or fresh)

Here’s What You Gotta Do!

  • Preheat oven to 350°.

  • Place your flat out wrap on a pizza pan or cookie sheet and bake for 4-5 minutes.

  • Remove from oven.

  • Add sauce, then a bit of cheese, then Canadian bacon, bacon, mushrooms, and then top with the rest of the cheese.

  • Place back in the oven for another 4-5 minutes until cheese is fully melted.

  • Enjoy!  And ONLY SHARE if you so desire! lol


Love this recipe? Join me and a hundred others in my Fat2fitabulous Email Squad!  These kind of tips, as well as real life insights on mindset, fitness, and just well life! Are discussed and shared weekly!

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HOW TO BEGIN AN EXERCISE ROUTINE!

 

 

 

 

 

 

 

 

 

 

So we made the decision to start getting healthy and to lose weight. Part of the equation is moving our bodies through exercise.

And while we know this, it isn’t always easy to know exactly where to begin with this. We search on google and head over to pinterest to be bombarded with all the ways we can do a workout; from exercise routines to how many times a week we should begin to workout.

BEfore we know it our head is spinning and we end up being even more confused then we when sat down to find out answer.

Totally get it as this was me too. I wasn’t even sure where to begin or what to do so I would go online and search. But I would never really feel like I found my answer as I had to sift through so many different ideas and ways to go about it that I just didn’t even know what action to take first.

I personally spent many years trying to figure out the formula. I tried many different things from getting a gym membership to taking group fitness classes; to buying the latest workout dvd programs and everything in between.

But no matter what I purchased it just didn’t stick. I would go along with it for a while and then would get frustrated or miss a day or get sick and then felt like I totally ruined everything I just worked on so I threw my hands up in the air and said screw it. I always ended up feeling like a total failure and that I just was never going to lose the weight.

Of course this belief?  Total crap. I was just stuck in this cycle of trying to do what everyone else was doing and so when I didn’t meet the expectations I had set for myself of following the program exactly like the people on the cover or the infomercial stated that I somehow was failing. But I didn’t actually fail until I gave up and quit altogether.

So while I get what this is like, I also get what it’s like to break through all of this and come out on the other side. I used to be you and now I am the person you are striving to be. So I totally get this.

So today I want to share with you how I was able to bust through the crap and figure it out so that I could reach my weight loss goals and just feel better and healthier.

First step?  Forget everything you have learned to date. All the rules. All the stuff that has been thrown at you over and over and over again.  We have to learn to clear our minds and step outside of our boxes that we have been stuck in.  Mindset plays a big role in all of this so we have to quit reverting back to the same path we have walked down over and over and over again.

So back to the exercise part. When beginning an exercise routine we don’t start out moving every day.  In order to get results we really only have to exercise no more than 2 to 3 times a week as far as a true workout goes. So I always recommend to my clients to begin working out no more than 2 times per week.  The workouts are always focused on strength training by utilizing dumbbells, resistance bands, or bodyweight exercises.  All workouts are total body.

So now that we know how many times per week to workout and the kind of workout we should do, then let’s chat about the exercises we focus on during these 2 exercises (and how long the workout should be).

So total body workouts focus on working on all parts of our bodies.  So choose an exercise for legs, chest, back, triceps, biceps and shoulders. Then choose an ab workout to finish it all off.  Reps of exercises should be no more than 15 reps for each exercise, and just begin doing 2 rounds of each exercise.  Should take us know more than 30 minutes to complete.

Let’s break this down into actionable steps for easy how to ok!

Step 1: Schedule 2 workouts in your week (so like workout on Monday and Thursday at 6:00 am).

Step 2: Create your workout. Grab a piece of paper and write down the words legs, chest, back, triceps, biceps, shoulders, and abs.

Step 3: Google exercises for each body part and choose ONE exercise to perform for each by writing the name of the exercise next to the body part on the paper.

Step 4:  Write down 15 reps for each exercise, for 2 rounds total, for 30 minutes.

You just wrote down your first workout!  Woot!!  So this workout you created can be done 2 times per week for up to 6 weeks.  If you want to switch it up just go back up through these steps to create your own workout.

As we go along and get stronger we can add another day to our week.  The point isn’t to go all in and do all or nothing. It is about choosing one actionable step and incorporating it into our life, get super good at it, and then add on as we go along. We didn’t gain the weight over night or in a month, so we have to take time to instill these new habits so that we show up consistently.  Something is always better than nothing at all! So don’t be afraid to switch things up and see what works for you and your own unique life. The only way this works is if we figure out how what we like to do and how we like doing it! 


 

Need help with the food part of the equation?  

Then click the image to grab your copy of my FREE guide Fat 2 Fitabulous Fast Start Guide!  

With a foods list containing 34 fat burning foods to help boost our weight loss that also includes a super simple meal creation guide we will be on our way to losing the weight in no time!  I have done all the work for you so that you don’t have to give one thought to it!  All that needs to be done is choose the food you like, write it down in the proper box and you are on your way!

<—– CLICK this image to grab your FREE COPY!!

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