Fitness Tips

My fitness journey, nearly 5 years in. 145lbs down and stronger than ever! Sustainable, long term weight loss is possible.

Don’t underestimate what you can do with time. Most people give up too quickly. They expect results to be faster. This has taken nearly 5 years. This did not happen from doing endless hours of cardio and from eating as little as possible and only eating “clean” foods. I tried that approach many times before and any results I did get never lasted long. I often felt hopeless. That something was wrong with me. I thought I was meant to be a heavier person and that due to genetics, hormones, etc… this was just how life was going to be. But then something unexpected happened. I got pregnant and gained even more weight rapidly! My pregnancy ended up being high risk. I had to deliver my precious baby early since I developed preeclampsia. Just home from the hospital with my 4 lb baby to care for, I knew once and for all I was finished with all this yo-yo diet nonsense. I was going to lose the weight, I was going to get strong, I was going to do it sustainably, and I was going to love myself every step of the way. I chose to focus less on the big picture and instead focused on the small things I could do each day.

During nap time I dove deep into learning about science based approaches for sustainable fat loss. I applied what I was learning and upped my protein intake, started resistance training to build muscle, and used a small calorie deficit to elicit fat-loss. I have only ever lost around 3/4 a pound on average a week during while dieting. Yes, that’s right. I’ve utilized diet breaks, calorie cycling, reverse dieting, and other tactics to make it easier to adhere to rigors of being in a calorie deficit. I’ve taken long periods at maintenance to ensure that the fat-loss results I achieved were results I could maintain on an enjoyable amount of food and a realistic amount of activity.

Nearly 5 years in and you better believe that I am so glad I never gave up even when there were days and weeks that I felt so far away from my goals.

If you are curious to have me as your 1 on 1 coach so I can help you along your own sustainable fitness journey find more details about my affordable fitness coaching service through my website. Link below. I will never guarantee “rapid results”. But I can help you learn about sustainable techniques for your body and mindset so you can have lasting results. You will still have to do the work, but I will use my knowledge and experience to help remove the guesswork out of the process so you can achieve your goals with a custom program based on you, your starting point, goals and preferences.💚

Fitness Tips

5 practical tips to help you lose weight and keep it off for good.

Over the course of losing and keeping off over 135lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable.

Here are my top 5 practical tips to help you if you are also undertaking a fitness journey.

1. Have a daily step goal to ensure you are staying active.

2. Don’t let yourself get too hungry.

3. Eat protein plus fruits or veggies with each meal.

4. The scale fluctuates a lot. Don’t let this stress you out. Track your weight trends over a period of weeks not days for a better measure of progress.

5. Be patient. Be consistent. The only way you won’t see progress is if you give up.

If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.

Fit Recipes!

This 5 Minute Protein Pumpkin Pie Mousse Recipe is here to save your diet this season!

Low Calorie, High Protein, and Tastes Like Pumpkin Pie. Need I say more?!

Here is the super simple Recipe👇🏻

125g canned pumpkin puree

125g nonfat Greek yogurt

10g PEScience Cake POP Select Protein Powder

10g Godiva White Chocolate Instant Pudding Mix

20ml 1% milk

7g pecans

7ml real maple syrup

Dash of cinnamon or pumpkin pie spice

In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a thick frosting like consistency.

Add in the pumpkin and mix well. Then add in the yogurt and mix well. Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing.

This makes a delightful breakfast, snack, or dessert elegant enough for company. Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make.

Serves 1

285 calories

25g protein

35g carbohydrate

6g fat

Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.

This is one of 40 recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.

Find more about everything I offer through my website.

Fitness Tips

2 tips to help you stick to your fitness goals when eating out of your normal routine.

Something I have learned in the process of losing weight and successfully keeping off over the years is I have to be very mindful of my food choices especially when doing something out of my usual routine. Recently I was visiting my family to celebrate some birthdays and both take out pizza and cupcakes were on the menu. These foods are super delicious and I do enjoy eating them, however I find it easy to over consume them because they are so tasty! So what do I do to help me stick to my fitness goals at times like these??

The two tips to follow are what I use to navigate these types of situations. Hopefully they help you too!

Tip 1: To keep your portions appropriate with these kinds of calorie dense foods I recommend enjoying a big salad containing lots of veggies topped with a low calorie dressing first. This will allow you to eat slowly because a salad requires plenty of chewing time and will help fill your tummy up allowing you to be more satisfied from your meal overall.

Tip 2: Plan out your full day of eating using a calorie tracking app. Having some structure going into your day keeps the guess work out everything and then you can just enjoy the day without stressing over your food choices and how they may affect your progress on your fitness journey.

If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.