Search Results

At my last doctor's appointment (I see a functional doctor, and you should too), my integrative doctor mentioned that I had gained weight since I'd seen him 3 months before. No woman adores hearing these words. But I actually appreciated the honest truth and took it to heart. It was a defining moment that pointed out my abuse of grace and even self-sabotage. Like you, I know how to be healthy but don't always do it. I sat on this information for a few days or weeks, to be honest.  I needed to think through my approach.  If you known me, you know that I have done dumb diets in my life and that is not for me ever again.  I marinated on my action plan. My goals: make it easy, make it effective, make it sustainable. No deprivation.  No restriction.  No starvation.  No complication. I have to be able to do it on my busiest of days (and my days, like yours, are saturated). Real talk, I already had a string of important habits in place:  water, workouts, sleep (sort of).  That meant I would focus on 2 things:  movement (not exercise) and food. I set a higher daily steps goal (you know I walk stairs every day, right?) and have met it nearly every day.  It's a freaking game changer, no lie.  You gotta move more.  Seriously.   Not workout more or sweat more, just be active.  It melts off inches. I started eating with intention.  No mindless eating ever ever ever.  I would pause before opening my mouth.  I increased my protein at every meal, had breakfast within 1 hour of waking (and BEFORE a sip of coffee), only had a snack if I was actually hungry, and changed my nighttime eating.  Every night, I have 1 piece of Unreal chocolate and a Crave hot cocoa.  I still have my weekly splurge of pizza and dessert, and I still have drinks on date nights.  I like to think of nutrition like a financial budget.  My weekdays are tighter than my weekends . . . but I monitor it all to make sure it works. I measured consistently to make sure that what I was doing was effective (and already knew it was easy and sustainable).  My energy has been level as I've stayed encouraged. I measure 2 places on my waist, my hips, and my thighs.  In those 4 places, in 4 weeks I lost a total of 6 inches.  I don't say that to brag, I say that because it's data. The changes I've made work; if my body was not responding, well, I'd need different tactics. Maybe you KNOW what to do.  Maybe you do not. Maybe you are *DOING" the things that make you strong, lean, and on track.  Maybe you are not. My doctor's words have enhanced my life.  My husband notices and my pants notice too. Change is possible.  It does take some grit, some self-control, some inner drive, but it's possible. I'm not dwelling on the weight gain I allowed.  I'm human.  But I'm far too stubborn to let those pounds creep higher and higher each year, spiraling out of control and acting like I'm a victim. Let's not be victims.  No excuses.  No empty promises.  No denying reality. Acknowledge the loopholes you've created / allowed, then reach out to me so we can go from goals to RESULTS. P.S.Fit + Freshis open for enrollment!  Go check it out for FREE!  It's where I keep all workout videos, all recipes, and all fat-loss lifestyle resources!

Quick question for you today… Which motivates you more: ●     Running toward something you want (a “carrot”) ●     Running away from something you want to escape (a “stick”)? There is no wrong answer! But it’s worth thinking about, because… Most of us choose the “carrot” approach to go after things we want. But working to overcome things we DON’T want can also be a powerful motivator. Not too long ago I was listening to a podcast with David Goggins, the bestselling author/motivational speaker/endurance athlete/former Navy SEAL/world record holder, etc. He was talking about how what drives him to go after so many goals isn’t the CARROT… It’s the STICK — e.g., avoiding the consequences of NOT working toward his goals. Here’s what I’m talking about: ●     He grew up overweight and out of shape — and he never wants to feel that way again ●     Growing up, learning was a challenge for him — and he hated how that made him feel. So now, he uses those feelings to keep pushing himself forward. For David, it’s not so much about the reward or chasing “good” feelings, as it is about avoiding the consequences and the bad feelings. Do you have any “sticks” that keep moving you forward? It’s good to think about because most of us are motivated by a mix of both. Constantly chasing the “carrot” can cut back on your sense of urgency — and too much “stick” can lead to burnout. The fact is, your motivation might change from day to day! This is why it’s so important to keep working on your mindset, the same way you do all the other aspects of your fitness and health. And that’s one of the things I keep in mind in my one-on-one coaching. It gives you extra accountability and more support from an experienced expert who’s already helped people like you achieve amazing results. You don’t have to go it alone! Want to know more? Click here for details.

I know you don't like recipe intros, so let's get right to the list of 9 Easter Dessert Recipes that are dairy-free, gluten-free, soy-free, and have no added sugars! With no more than 7 ingredients, enjoy the easy desserts that your family will love! Coconut Macaroons 2 cups unsweetened shredded coconut 1/4 cup ChocZero maple syrup 2 tablespoons coconut flour 2 tablespoons coconut oil, melted 1 teaspoon vanilla extract Pinch of salt Vegan chocolate chips for decoration (optional) 1.      Preheat oven to 350°F and line a baking sheet with parchment paper. 2.      In a bowl, mix shredded coconut, maple syrup, coconut flour, melted coconut oil, vanilla extract, and salt until well combined. 3.      Use a small cookie scoop to form the mixture into balls and place them on the prepared baking sheet. 4.      Bake for 15-18 minutes or until lightly golden brown. 5.      Let cool completely before serving. Optional: drizzle with melted vegan chocolate for decoration. Carrot Cake Energy Bites 1 cup shredded carrots 3/4 cup pitted dates 1 cup raw walnuts 1 teaspoon cinnamon 1/2 teaspoon nutmeg Pinch of salt Shredded coconut for rolling (optional) 1.      In a food processor, combine shredded carrots, dates, walnuts, cinnamon, nutmeg, and salt. Pulse until the mixture comes together and forms a dough. 2.      Roll the dough into small balls and coat with shredded coconut if desired. 3.      Refrigerate for at least 30 minutes before serving. Fruit Skewers Assorted fruits (strawberries, pineapple, kiwi, grapes, etc.) Wooden skewers 1.      Wash and chop the fruits into bite-sized pieces. 2.      Thread the fruit onto wooden skewers in a colorful pattern. 3.      Serve immediately or refrigerate until ready to serve. Almond Butter Banana Bites 2 ripe bananas, peeled and sliced 1/4 cup almond butter (or your favorite nut butter) 2 tablespoons unsweetened shredded coconut 2 tablespoons chopped almonds Spread almond butter onto banana slices. Sprinkle with shredded coconut and chopped almonds. Serve immediately or refrigerate until ready to serve. Chocolate Covered Strawberries 1 pint strawberries, washed and dried 1/2 cup dairy-free dark chocolate chips 1 teaspoon coconut oil 1.      Line a baking sheet with parchment paper. 2.      In a microwave-safe bowl, melt the dark chocolate chips and coconut oil in 30-second intervals, stirring until smooth. 3.      Dip each strawberry into the melted chocolate, letting any excess drip off, and place it on the prepared baking sheet. 4.      Refrigerate until the chocolate is set, about 15 minutes. Apple Nachos 2 apples, thinly sliced 2 tablespoons almond butter (or favorite nut butter) 2 tablespoons unsweetened shredded coconut 2 tablespoons chopped nuts (such as almonds or walnuts) 1 tablespoon hemp seeds (optional) 1.      Arrange apple slices on a plate. 2.      Drizzle almond butter over the apple slices. 3.      Sprinkle with shredded coconut, chopped nuts, and hemp seeds if using. 4.      Serve immediately. Frozen Yogurt Bark 2 cups dairy-free yogurt (such as coconut or almond yogurt) 1/4 cup mixed berries (blueberries, raspberries, strawberries) 2 tablespoons unsweetened shredded coconut 2 tablespoons chopped nuts (such as almonds or walnuts) 1.      Line a baking sheet with parchment paper. 2.      Spread yogurt evenly onto the parchment paper. 3.      Sprinkle mixed berries, shredded coconut, and chopped nuts over the yogurt. 4.      Freeze for at least 2 hours, then break into pieces and serve. Almond Butter Cups 1/2 cup almond butter (or favorite nut butter) 1/4 cup coconut oil, melted 2 tablespoons CRAVE cocoa blend powder 1.      Mix almond butter, melted coconut oil, and Crave in a bowl. 2.      Pour the mixture into mini muffin cups lined with paper liners. 3.      Freeze until firm, then enjoy! Rice Crispy Treats 4 cups gluten-free rice cereal 1/2 cup Nature’s Hollow honey 1/2 cup almond butter (or favorite nut butter) 1.      In a saucepan, heat honey and almond butter over low heat until smooth. 2.      Remove from heat and stir in rice cereal until well coated. 3.      Press the mixture into a greased 9x9 inch pan and let cool before cutting into squares.