2019 Holiday Challenge

Back by request, I am hosting another merry little fit-mas challenge!

The way I see it, we could all use a little extra motivation during the busiest time of year. At least I know I can! It's just so easy to to put things off and turn the holidays into one giant long break from healthy habits.

So, if you have found it hard to make time for workouts since Thanksgiving, (maybe even Halloween!) or if you are just a sucker for challenges (like me), I am happy to announce the 2019 HOLIDAY CHALLENGE. This is my way of helping YOU overcome the challenge by giving you quick exercises that you can do anywhere and a community to encourage you to stick with it.

The goal of this challenge is stay motivated and keep moving through the busy holiday season with daily achievable and challenging exercises. At the end we will feel amazing heading to our holiday events!

Here's how the Holiday Challenge works:

Monday through Friday until Christmas Eve, we will be completing 50 reps of different bodyweight exercises. Each day I will post the exercise for the day (with video) in the Holiday Challenge private Facebook group. On the weekend, you can choose your favorite exercise from challenge so far to repeat.

In addition, you will receive a FREE Macros to Muscles guide, mindset tips, holiday recipes and tips for eating smart on the holiday!

If you want to have yourself a Merry Little Fit-mas, then I've got you covered. My challenge will help you keep your head in the game and give you the accountability and motivation you need to stay on track or get back to it during the holiday season!

To join the Holiday Challenge, simple click here to join the private Facebook group and get ready because the fun begins December 9th!

Have a question? Leave a comment below or send me an email!

Are you joining me for the 2019 Holiday Challenge?

Let me know in the comments below!

Get Your Fat Pants Ready!

It’s time to get your fat pants ready!! Haha just kidding!

But seriously, people do tend to over-indulge over the holidays. And sometimes one holiday leads right into another holiday and before you know it, those pants are feeling a little tighter.

Am I right?

It’s Thanksgiving week Thanksgiving is known as the day that we throw caution to the wind and indulge in whatever we want. Some people over-do it and head down the slippery slope of over-indulging right through the new year. Others are so afraid of over-indulging that they spend too much time worrying about food and depriving themselves of food and feeling guilty about food

I don’t want anyone to feel guilty about food! Especially at THANKSGIVING!

Today I want to share my recipe for thriving through this holiday week:

1) Do NOT stress about food! Enjoy your company and enjoy all the foods. If you have weight loss goals, be intentional about your choices. Stay focused on whole foods, load up on protein and veggies, make a healthy appetizer to share. The key is to FULLY enjoy yourself. Don’t deprive yourself and feel miserable later. It’s one day and if you make healthy choices the rest of the time, one day will not ruin your progress. The truth is, it's the days following Thanksgiving that are most important.  Leave those leftovers behind and get right back to your normal routine the day after the holiday. 

2) Stay active! Grab your family and friends to join you in your workout instead of skipping it. Even if you don't have time for a full workout, half or 15 minutes is better than nothing. Consider a turkey day run or walk that you can do together and support a good cause. You’ll be active and create fun memories together. Then get pumped up for awesome workouts the rest of this week where you will put those Thanksgiving carbs to good use.

3) Relax! Enjoy sleeping in and give yourself a break from being on the go ALL THE TIME! Let others help you if you are hosting company. I know it can be hard to let go of control, but it will help you enjoy the day. Think about what things NEED to be done and what things can WAIT to be done. Make a point to step back and relax.

Having the right mindset is going to help you thrive through the holiday. Set some boundaries for yourself but don’t make it all or nothing. You can indulge, you can enjoy without experiencing a set back.

If you would like more information about FASTer Way to Fat Loss and learning strategies to help you reach your goals, click here or send me a message and we can chat about your goals. I’d love to help you!

There’s Nothing Wrong with Setting Non-negotiables

Today I want to chat about setting non-negotiables. 

We are coming in hot on another holiday! Thanksgiving is already just one week away.

For those of us living and creating a healthy lifestyle, holidays have a way of making us feel like we’re off track. With all the parties, performances, recitals, get-togethers, events, dinners (and whatever else is thrown your way),  it can feel overwhelming to prioritize our health and nutrition.

But, there are things you can commit to, even when your routine is off through the holidays.

We know that healthy living is created through the consistent daily habits we establish for ourselves, right? ⁠

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So even through the busy time of year, we can set boundaries, we can set non-negotiables, that will help us stay on track but still enjoy ourselves!

Here are my nutrition and fitness non-negotiables for the holidays:

intermittent fasting - No matter where I spend my holidays, I still focus on breaking my fast later in the day and consuming all my food, all my macro calories during my eating window. This works for me because intermittent fasting is flexible - I can move my eating window to fit my schedule. It is convenient - I can do it anywhere. Even when I’m traveling and I'm away from my food, my routine, my stuff, I can control my appetite and allow my body to digest the food that I am giving it through intermittent fasting.

Exercise - No matter what, I will find ways to get in my daily movement - either through a structured workout or some other activity. This year mrC and I will be doing our FASTer Way 5K walk in the morning. I will not spend my day sitting and eating. As a fitness junkie, that just wouldn’t work for me! 

Be a picky eater! - This used to mean that I would be a pain the butt and not want to eat anything. NOW it means that I will pick and choose what I eat because I eat to fuel my body. I also want to make sure that if I decide to indulge in alcohol or sugary treats that I have balanced those with lots of PROTEIN and NON-STARCHY VEGGIES. I’m going to enjoy the holidays, my way - and make smart choices.

I’m so grateful that I found the proper nutrition and exercise through FASTer Way to Fat Loss to help me get through the holidays without feeling guilty or worrying that I am going to ruin my progress.

If you are trying to create and live a healthy lifestyle, remember that it is ok to set boundaries. Setting non-negotiables will help you stay on track and enjoy yourself.

I’d love to know what your nutrition/healthy habit non- negotiable's are. If you have one, share in the comments below.

If you would like more information on FASTer Way to Fat Loss and when my next group starts, click here.

Don't Be THAT Charlie Brown!

Today I want to talk about Charlie Brown. This might sound strange, but I promise there is a point.

You probably know the Charlie Brown football gag, but just in case here is a quick summary because we can learn a couple of lessons from Charlie Brown’s experience:

Lucy tells Charlie Brown that she will hold a football so he can kick it. Charlie Brown refuses because he doesn’t trust her. Lucy persuades Charlie Brown to trust her, but as he runs up to kick the ball, she takes it away at the very last second and he flies up in the air. 

We are all guilty of being THAT Charlie Brown…falling for that thing that seems too good to be true only to be fooled and disappointed in the end. And perhaps we are even more like Charlie Brown than we’d like to admit because despite being fooled repeatedly, we often find ourselves expecting the result to be different the next time.

The nutrition and fitness industry places that metaphorical football in front of us, the consumer, all the time. They dangle their products, a magic pill, a miracle shake, or their version of a healthy food and promise that it will help us lose weight, reach our goals, get that perfect body without doing anything other than taking their pill or eating their food. And because we think they have our best interests at heart, we fall for it.

We fall for it because we are frustrated that we aren’t reaching our goals on our own.

We fall for it because we are tired of trying to figure out what to do and not getting the results we want.

Don’t be THAT Charlie Brown. Don't get swept away by empty promises! If it sounds too good to be true, it probably is.

We need good nutrition DAILY.

Be the Charlie Brown that is persistent, but instead of chasing after things that are too good to be true, 

persist in having good nutrition every day.

Persist in creating habits that are real and healthy:

eat whole foods

eat enough food

eat the right foods

If you don’t know what those things are, be the persistent Charlie Brown...persist in finding out.

Programs, like FASTer Way to Fat Loss, that focus on whole food nutrition and science backed strategies like intermittent fasting and carb cycling can help you implement these habits if you can’t do it on your own.

I understand not being able to do it on your own. I was feeling frustrated and defeated because I thought I was doing everything right. FASTer Way to Fat Loss taught me how to eat and exercise to make my body happy and get results.

I hope you have learned a thing or two from Charlie Brown today! Don’t be fooled by empty promises and don’t give up on yourself!

You can learn more about my next round of FASTer Way to Fat Loss here.

If you only care about a number on the scale, you will struggle forever!

Hey there!

I hope you are having an amazing day!

Today I want to chat about your scale.

Be honest! Do you obsess over the number on your scale?

Don’t worry. You are not alone.

Many people worry WAY too much and stress WAY too much about that number.

It’s too high

It’s not moving fast enough

Wait, why did it go back up????

Here are some things you should know about the number on a scale:

1. it only explains our relationship with gravity
2. it fluctuates based on water in your body
3. it is not a good measurement of progress

Every day I see ads for weight loss. They say things like,

Lose 10 pounds in 10 days

Do this for 7 days and lose 20 pounds

Nothing that promises results in such a short amount of time is true or good for you.

It takes an average 45 days to see REAL change, to start to create a healthy lifestyle.

That is why I would love for you to join me and my next round of FASTer Way to Fat Loss. 

I will not promise you weight loss.

I WILL promise you strategies that will help you lose fat, build muscle and improve your overall health.

I also promise that you will have to work for it.

The fat you want to lose, the fit and lean body that you desire, the healthy lifestyle you want...it can be yours with hard work, consistency, positive mindset and patience.

My next round is starting on November 4th!

If you have questions about the FASTer Way to Fat Loss, drop them in the comments below or send me a message. 

Visit my FWTFL page for more information and my own journey.

I truly want to be a part of your journey with breaking up with your scale!