4 Diet Tips To Help You Stick With It Till The End

Tip #1: Get the word Diet out of your vocabulary.  Diets do not work, they are temporary and teach you nothing but restriction and misery.

Tip #2: Replace the word diet with LIFESTYLE change.  Healthy eating is for life.  It is not for 5 days so you can look good to impress your ex-boyfriend, or one month crash diet to fit in your halloween costume.  It’s for LIFE so that you not only reach your goals when you’re young, but so you aren’t miserable and prescription medicine filled when you’re older.

Tip #3:  No need for starting a healthy lifestyle cold turkey.  Love soda and fried foods and eat them on a daily/weekly basis.  Make your first goal to go 2 weeks without soda.  Then, once you reach that made your goal to go another 2 weeks without soda and 2 weeks without fried foods.  Start with baby changes…they go along way and you are more likely to keep those habits.

Tip #4:  Healthy food doesn’t have to taste bad or be complicated!  Find foods you love and get creative!  I have an entire instagram page dedicated to simple and quick recipes! click here to follow

Need a lifestyle coach?  I would LOVE to help you!  For my coaching click here

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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4 Reasons You Should Start Working Out Today

As much as the current fitness industry would like you to believe, fitness is not about perfect quads, chiseled, abs, and overall shredded physique.  Here are 4 Benefits that have absolutely nothing to do with you physique.

  1. Reduce your risk of Coronary Heart Disease:  Studies have found that not only does exercise help reduce your risk of CHD, but studies have found that in patients who have already suffered a stroke, physical activity was more effective than drug treatment.  (Not saying toss the drugs, always consult with MD, but realize you should be exercising)
  2. Improve your memory:  Aerobic exercise boosts the size of your hippocampus (responsible for memory and learning).  In women more so than man they have found that regular aerobic exercise decreases risk factor for dementia.
  3. Strengthen your Immune System:  Regular aerobic exercise boosts your immune system
  4. Increase your life span:  A study published in 2012 that contained 650,000 people found that 150 minutes total a week of moderate exercise, which is about 30 minutes of exercise 5 days a week could increase your life by 3.4 years.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

How to Get Yourself Motivated To Get Fit

We’ve all been there…get to our goals, or close to them and all of the sudden we hit a wall, stop seeing progress, and it’s like why even bother?

10 Tips to Stay Motivated:

  1. Understand it’s not about being too busy, it’s about not making your fitness a priority.  Many people get stuck in the mindset that they don’t have time, they’re too busy to the point to where they believe it. Believing you don’t have time for a workout does NOTHING for your motivation.  You find time to watch an hour or two of your favorite show.  Or eating shit on social media, but god forbid you find a time to dedicate 30-60 minutes to your fitness.  When you understand that you make time for what is a priority, and understand fitness it s priority not something you are too busy for, you get a small natural motivation boost.  The same way you’re motivated to watch that episode of Game of Thrones in the schedule you were “too busy” to do anything extra in.
  2. Get it done early!  The more you put off your workout the least likely the average person is going to get it done as the day goes by.
  3. Find those pair of jeans that you love, but don’t fit and hang them somewhere you see them every day.  Trying to make gains?  Find a pair of shorts thats too big around the booty and use them as motivation to fill them in!  The latter works great for me!
  4. Get consistent, the more consistent you are the sooner you’ll start to feel that natural energy boost.
  5. Understand why you want to get or stay fit in the first place.
  6. Brush up on some of the non-physique related benefits that exercise gives.  Sometimes it helps to understand a little bit of how your heart, your lungs, your other body systems greatly benefit from exercise.  It’s not always about fitting into a size 2!
  7. Do it for the endorphins.  How good do you feel once you’re all done?  The hardest part some days is getting it done, but I don’t usually hear people tell me they regret it.
  8. Find an accountability partner, coach, or knowledgable personal trainer (emphasis on the knowledgable).  It’s easier when you have someone to report to.  Even I have a coach because I’m human too!  As much as my career is fitness, sometimes my body just wants to be lazy when it shouldn’t.
  9. Change things up!  Doing the same routine over and over again get’s boring.  Not just mentally, but your body adjusts and get bored too.
  10. Find something you enjoy!  For me it’s weight lifting.  I will always have more weight lifting days than cardio days because motivation goes out the door when you dread what you do!  If you love yoga or running, do more of what you love!  Do the things you hate less frequently, but understand they have to be done to gain benefits the exercise you love may not be able to give you.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

4 Best Pieces Of Exercise Equipment For Your Own Home

Sometimes our schedule does not permit us to make it to the gym.  Sometimes we lose the time we would need to actually drive to and from because life just happens.  But when life happens I recommend the following 4 pieces of exercise equipment for a killer home workout.

  1. Set of Dumbbells
  2. Exercise Bench
  3. Slam Ball
  4. Bosu Ball

The above 4 pieces of equipment for your home are great because they are INCREDIBLY versatile and also take up minimal space in the house!  Everything can be purchased for cheap on amazon, except the Bosu Ball!  Go to Bed Bath and Beyond and order that online using the 20% off and you can get it for cheaper than on amazon!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Day 21: Tips for Beating Workout Procrastination

Today was supposed to be about giving tips to blogging procrastination, but I’m not a blogger, so instead, I will be giving you 5 Tips on beating workout procrastination!

  1. Get Started!  The hardest part is actually starting, but I have never met anyone who regrets starting the workout once they have finished.
  2. Get it out of the way first thing in the morning!  The same way you should do all of the hard stuff first!
  3. Think about your goals.  How bad do you want them?
  4. Are you a parent?  Be the role model you want to be for your children.   Teach them to make their health and fitness a priority by leading from the front.
  5. Do exercise that’s fun for you! If it’s not fun for you there’s less chance you’ll get it done.  For example I HATE steady state cardio, but I can enjoy Interval Training for my Cardio!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Day 11, but really day 10…oops!

Oops!  I already missed a day in this blog challenge, yesterday was MADNESS!  Yesterday I was supposed to write about my summer workout routine and today I was supposed to plan a picnic, do one, and share…but that’s not happening so instead I’ll share my summer workout routine!

3 Days a week I do my powerlifting program, trying to get back to my old strength levels.

2 times a week I am testing out workouts for my new ebook coming out at the end of the year.

3 times a week I have been doing my own ab program!  Currently on Intermediate Abs, Month 3 week 2.  Click Here to join me!

I workout Monday, Tuesday, Wednesday, Friday, and Saturday.  I use Thursdays and Sundays as my rest days.

My Summer routine was off to a rocky start dealing with some health issues, but everything is slowly starting to feel normal again so I’ll be easing my way back into max effort.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

My Challenges Help me more Than my Clients

I Run 3 challenges every year:

  1. A 90 Day New Year Kick Off Challenges with my Fitness Programs
  2. A 4 Week Gallon Challenge utilizing the Herbalife Nutrition Products
  3. a 6 Week Challenge Incorporating my Fitness Programs WITH the herbalife nutrition products

We are mid way through week 2 of 4, of my Gallon Challenge with my herbalife ladies and I am reminded daily about why these challenges benefit me more than everyone else.  I mean yes, I coach everyone personally and my accountability chat is a challenge favorite, but the one who truly sees motivation and gets inspired daily is me.

  • Seeing how everyone motivates each other is such a beautiful thing.  It really does show how people are inherently genuine and authentic.  Everyone wants everyone to do well and get used to this lifestyle change and establish a healthy balance.
  • I love getting recipe, snack, and meal ideas from all of the ladies
  • I stay in check with my own meal plan and exercise routine.  After all what kind of a coach and leader am I if I don’t get on my own goals.  For example I had been getting comfortable only making it to the gym 3 times, when I know I would personally benefit from 4-5 times per week on the program I’m on.  Seeing how one of my fit moms and a full time student who is also working full time (dejavu) made it to their 5 day goals the first week has pushed me to make sure I get my 5 days in as well!  Whenever I feel like overindulging, I think of all of my challengers learning how to establish their balance and learn to choose healthy 80% of the time, my desire to indulge dwindles.
  • Our weekly check ins add more fuel to my fire seeing how much progress everyone makes in just one week including my self is just a motivational bonus!
  • I am always grateful for those who choose me as their coach and allow me to guide them on their journey, but if only they knew they’re the ones that inspire me to keep going when I lose my own motivation.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.