Learn: What circumstances preceded the events that led to it?
Plan: Is there a way to make it easier for you to stick to your goals in the future?
Keep Going: Consistency not perfection. It’s what you do most of the time that matters.
Don’t be discouraged if you fall off track. Everyone does. The only way to discover your potential is if you keep going.
Remember, a fitness journey lasts a lifetime.
Reflect- Learn- Plan- Keep Going
You’ve got this!
Use these steps to help you reach your fitness goals and to help you maintain your hard earned results long term.
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
“What can I do today that adds value to me tomorrow.”
It’s easy to succumb to short term convenience and comforts when we are tired, hungry, stressed or overwhelmed. Especially at the end of a long day or week.
Most of us do not deviate from our action plan when things are easy. We veer off track when things get hard, inconvenient, or require more effort than we expect.
When this inevitably happens. Shift your mindset and REMEMBER that your long term goals are valuable and hold a greater purpose than how you feel in this fleeting moment.
Stay true to what you know you should do. Keep the promises you made to yourself. Your tomorrow self will thank you that you persevered today.
Every week I have the opportunity to hear how my 1 on 1 clients stay consistent to their long term goals despite their circumstances and about the rewards and benefits they see because of their previous consistency.
We call these Non Scale Victories and I have all my clients share at least one with me each check in.
Next are a few non scale victories that were shared with me recently.
Eating well and nailing their full body resistance workouts while on full time kid duty and a husband out of town. This includes a very active, nap skipping toddler!
Keeping to their nutritional goals despite the stress of moving halfway around the world, starting a new job, finding a car, and a new home.
Getting to play in the snow and keep up with their kid for sled riding.
Having someone comment about how buff their arms are now.
Seeing noticeable quad growth while waist measurements stay the same. Lean Gains!
We all lead full and busy lives.
It’s easy to get lost in the chaos of the moment.
Hold strong.
We are all more capable and resilient than we realize.
On your own fitness journey pay attention to your many non scale victories.
Victories such as:
Increased strength, endurance and mobility
Increased self confidence and self efficacy
Less anxiety around food
Better Sleep
More ability to cope with negative stressors and less overall stress
More energy for daily tasks
Less joint and muscle aches or pains
Allow these victories to help you remember that making your fitness a priority is always worth it.
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
When I was a teen and in my 20’s I lost and gained weight more times than I can count. Each time I repeated the cycle I regained even more weight. I felt hopeless and broken as I tried to do what I thought worked. Restrictive diets and lots of cardio. Always with the focus on weight loss.
What changed? I had to switch the paradigm in my mind and habits that had me focused on weight loss. Instead I had to focus my mind and habits on BUILDING MUSCLE.
Eating for muscle, training for muscle, sleeping for muscle, hydrating for muscle, reducing stress and recovering for muscle.
When I focused on muscle: I lost fat, built strength, increased my endurance and drastically improved my overall health markers: blood pressure, cholesterol, glucose management, and triglycerides.
To go on an empowering fitness journey I suggest this. Rather than focusing on losing weight, adjust your perspective and start focusing on building muscle.
The habits and behaviors needed to build healthy skeletal muscle will yield incredible results in overall health and physique development.
It does not mean that the process is easy and will happen without effort.
But those efforts, WORTH IT!
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
Get your recommended per meal 30g of protein in this delicious dark chocolate pudding. Also a great recipe for those of you new to meal prep! Keep the calories lower by topping with your favorite fresh or frozen berries or cherries. Also great topped with chopped walnuts for more of a brownie vibe.
Serves 1 (fruit topping included)
345 calories
30g protein
39g carbohydrate
9g fat
INGREDIENTS YOU’LL NEED:
125 ml 2% milk
15g chocolate whey protein powder of choice
8g sugar free chocolate instant pudding mix
10g cocoa powder
10g monk fruit powdered zero calorie sweetener
15g chia seeds
Pinch of pink Himalayan salt
Optional Toppings:
100g fresh or frozen berries or cherries
DIRECTIONS
Add all the ingredients to a small bowl and whisk together until smooth. Top with optional fruit.
Refrigerate for at least 2-3 hours or overnight before enjoying. Stores for up to 2-3 days in the refrigerator.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
The bulk prep recipe version of this chia seed pudding is in Volume 1 as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
When it comes to making any fitness or activity goal happen day in and day out without fail it’s imperative to be open and creative. If we think the only way to reach a step goal is time on a treadmill, think again.
What happens if you can’t get to the gym? Don’t own a treadmill?
Do these obstacles mean you need to skip getting in your daily steps?
Of course not. You have choices.
Next are a few creative ways to increase your daily step count without access to a treadmill.
Walk outside. Personally I dress for the weather rain, snow, or shine and make it happen. Daily outdoor light is a must and why not combine the time with a walk. Enjoy a podcast, talk to a friend on the phone, or meet up with someone and make the time enjoyable. My daughter is my step buddy. We love our walks and talks together.
Walk inside. Pace around the house. Take more laps through the isles in a big box store. Mall walk. Take the stairs. When tidying up at home take several trips instead of one and rack up a few more. Every extra bit of activity counts.
Walk in place. This is my secret weapon and I’ve done it for years and years. This has been the way I make sure to never miss my daily step goal. I walk in place while watching a show, studying, reading, talking on the phone, and even in between sets during my workouts. Yes, at the end of a long day I have been known to walk in place to ensure I have those last few steps before diving head first into bed. Lol!
Make realistic goals, commit, be creative, and then make them happen. You’ve got this!
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
It’s the new year and that means many of us are keen to make our health and fitness a priority.
It’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results.
This approach is not sustainable. What if this year you tried to become consistent with a few basic healthy habits first?
Next are 3 habits you can start today to jump start your sustainable fitness lifestyle.
Create a daily step goal and make it happen everyday. 8-10k is a great goal for long term health. It doesn’t need to happen all at once. It’s actually better to include light movement and walking throughout the day.
Make your first meal of the day (breakfast) contain at least 30g of high quality protein. Starting with a high Protein breakfast helps you to feel fuller and more satiated for longer. This means you are less likely to overeat later. Great protein sources include whey protein, greek yogurt and eggs/egg whites.
Remove trigger foods and ultra processed convenience foods from sight. Think chips, ice cream, candy, cookies, etc… Either don’t buy these items in the first place or stick them in a cupboard so it’s not the first or even second thing you see when you walk into your kitchen. Put the food you know and should eat front and center. Hiding the treats and placing a bowl of fresh fruit on the counter, plus veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) will make it a lot easier to make better food choices.
Make realistic goals, commit, and then make them happen. 2024 let’s do this!
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
As long as you are in a calorie deficit and eating sufficient protein, either can work!
(About 1g per pound of your ideal bodyweight is a good place to aim for.)
You can lose fat on high carb, high fat, or balanced diets. Macronutrient distribution does not change your ability to lose fat.
This is great news!
Choose whatever makes you feel and perform your best.
Consistency is key to having a Sustainable Fitness Journey.
Your preferences matter. Consistency is only possible when you enjoy the journey.
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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
These simple and effective tips are the ones I follow 365. If a day doesn’t go as well as I hoped, I start fresh the next day.
1.
MAKE SURE EACH MEAL CONTAINS AT LEAST 30G OF PROTEIN.
2.
INCLUDE FRUITS AND/OR VEGGIES WITH EACH MEAL.
3.
EAT REGULARLY AND DON’T ALLOW YOURSELF TO GET TOO HUNGRY.
4.
DON’T SNACK OR NIBBLE BETWEEN MEALS.
5.
DON’T RESTRICT FOODS OR FOOD GROUPS AND YOU CAN INCLUDE FUN FOODS IN MODERATION.
Stay Consistent.
Treat yourself with kindness.
And the results will follow.
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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
When it comes to breakfast, meet my morning staple. Loaded with all the good stuff to keep me feeling energetic and capable to tackle the day. I want to train hard during my workouts and still have energy to take care of my work and life to do list. This is for the those with high performance goals. Meet life’s demands and feel like a badass of mind and body all day long! And did I mention it’s delicious??
Serves 1
573 calories
36g protein
85g carbohydrate
10g fat
INGREDIENTS YOU’LL NEED:
240ml 2% milk
40g rolled oats
30g whey protein powder (flavor of choice)
10g sugar free instant pudding mix (flavor of choice)
100g sliced ripe banana
100g frozen berries
pinch of salt
Optional: 10g zero calorie sweetener or choice sprinkles on top
Directions:
On the stove top or microwave, cook the oats in the milk until softened. In a glass storage bowl (bonus if it has a matching lid) measure out your protein powder, pudding mix, and add a pinch of salt. Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. This will help it to thicken. Top with the fruit and optional sweetener. Enjoy right away, in a couple hours, or even make the night before. If, enjoying later, store in the refrigerator or cooler with ice packs. Mix and match flavors of protein powder, pudding mix, and fruits to keep things fun!
***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***
Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!
Guess what!? They are the same tips I recommend all year around no matter where you find yourself in the world. We bring ourselves anywhere we go and these basics will always help us reach, maintain, and level up our fitness. Even while traveling.
Stay proactive with these habits so you can feel good wherever life takes you.
1. Cook and prepare your own meals most of the time. Choose accommodations that have at least a mini fridge and microwave and you can make all kinds of delicious and healthy meals.
2. Grocery shop: upon arrival get to a local store. Grab some easy lean proteins, fruits, veggies, plus some healthy snacks.
3. Walk: Stay active by exploring new places on foot.
4. Don’t snack: Mindless snacking makes it so easy to overeat. Have a well rounded breakfast, lunch, and dinner centered around a lean protein plus a fruit and/or veggie.
5. Exercise: Don’t let the excuse of not having equipment or gym access stop you from training! A solid session of weight training is great, but you can do a lot with bodyweight only exercises. When my fitness coaching clients are traveling I always make sure to provide them with a fun and quick full body- bodyweight workout.
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
