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You know those nights when you slip into bed and the sheets feel soooo good? Your body is tired, your mind is calm, and you’re perfectly set up for a great night of zzz's. It’s the best! And then there are those nights you go to bed and just can’t get comfortable. Your muscles are tight from sitting all day, and your mind can’t seem to settle down. It seems to take FOREVER to fall asleep and when you finally drift off, you toss and turn all night long. Ugh. Not fun. Here’s the difference: The nights you fall asleep easily usually follow the days you did something to EARN that sleep. When you think about sleep that way, it makes it a whole lot easier to set yourself up for sleep success! If you don’t make it a point to be physically active — and/or you sit in front of a screen for most of the day — you’re making it harder for your body to get into a good sleep groove. Here’s how to earn that sleep: ●     Be active during the day. Regular exercise doesn't just boost your health, it sets the stage for deeper sleep. Hit the gym, take a brisk walk, and/or find a reason to move — your body will thank you at bedtime. ●     Train your brain. Make it a habit to do activities that give you a mental challenge. ●     Release tension. Help ease stress and work out muscle tension with sex, a bath, foam rolling, stretching, or mobility work. ●     Eat well. Give your body the right nutrition and plenty of water during the day to keep it functioning at its best. ●     Go outside. Natural light and fresh air can improve and help lock in your sleep cycle. If you’re looking at this list thinking, “But I’m too tired to do all of that!”, I can help you find the best place to start. In my upcoming challenge (which will open soon), we'll work to create a personalized plan that fits your lifestyle. It doesn’t have to be complicated… It just has to be consistent! Here's to getting you feeling happy, healthy, and energized!

If you’ve been scared to eat much fat because you think it’s unhealthy, it’s time to get your head around which fats are actually unhealthy. It’s true that some fats are definitely best kept to an absolute minimum but there are others that are really important for staying healthy. These good fats can play lots of roles in your body, including keeping your heart and brain healthy, boosting your immunity, balancing hormones, stabilizing your metabolism and keeping inflammation to a minimum. Stock up on these foods to make sure you get plenty of healthy fats! Fatty Fish Eating fatty fish such as salmon, mackerel, herring and sardines two to three times per week helps you to get a good boost of omega 3 fatty acids. If you go for tuna, just be aware of the mercury content if you eat it a lot. Eggs Eggs are hugely nutritious and are great for keeping you feeling full thanks to their protein content. For years, we were told that eating eggs would raise “bad” LDL cholesterol levels but we know now that this isn’t true. It’s actually the opposite: people who eat plenty of eggs often have lower cholesterol. As an added bonus, it also helps to keep your heart healthy. Avocado Avocado is a great way to get more monounsaturated fats into your diet. These are a double whammy for heart health as they’re known to raise levels of “good” HDL cholesterol and at the same time, they also help to lower your “bad” LDL cholesterol. Healthy fats aren’t the only thing you’ll get from them though; they’re incredibly nutritious and give you a good range of vitamins and minerals. Guacamole is a delicious way to get more avocado in your life. Not a fan? You can also drizzle avocado oil on salads or even cook with it. Olive oil Olive oil is another fantastic source of the same kind of monounsaturated fats that you’ll find in avocado. Studies have shown that it can make you less likely to get heart disease or have a heart attack.  It’s a bit more expensive but extra virgin olive oil is the best bet as other types of olive oil won’t bring quite the same health benefits. Coconut Oil A lot of people don’t feel comfortable using coconut oil because of its saturated fat content but it’s actually super healthy and increases levels of “good” cholesterol. Plus, it’s packed full of antioxidants. You can use it in cooking or baking but the fairly strong taste can take some getting used to at first. Nuts and seeds The good fats found in nuts and seeds can help to lower LDL cholesterol so they’re a great choice for super healthy snacks. Stick to a small handful though - these fats may be of the good variety but you still don’t want to go overboard with them! They’re also a good source of other nutrients such as vitamin E, magnesium and selenium. If you don’t want to snack on them, try adding them to baking or using them in salads and smoothies. Beef Grass fed varieties are another good source of omega 3. An added bonus with meat from grass fed animals is the much lower risk of consuming hormones and antibiotics compared to their grain fed counterparts. Dark Chocolate Here is a source of healthy fat that you’re sure to love! Dark chocolate ticks two big boxes from a health perspective: antioxidants and healthy fats. You don’t want just any type of dark chocolate though - go for something with at least 70% cacao. If you can find it, 85% cacao is even better. The more cacao, the more benefits you’ll get. As always, be sure to eat a balanced diet so that you can ensure you are eating the rainbow and getting the right amount of nutrients each day. What is your fave healthy fat?

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.

Has this ever happened to you? You’re on a road trip, or with family or friends, or maybe it’s a work trip — and you end up in the drive-thru lane… And you’re left to try to figure out the least-terrible option in just a few seconds. Never fear! I have a few tips for you today. The awesome news is that nowadays, it’s easy to order a fast-food meal that: 1)    Tastes great 2)    Keeps you on track 3)    Doesn’t leave you feeling regretful But first, I’ve got a major motivator to help you make healthy choices… instead of falling back on old habits. 👉 Think about how you’ll feel an hour or two AFTER eating. Do you want to feel bloated, blah, and wondering what you did to yourself? OR… Do you want to feel energized and proud of yourself for following through on your healthy eating goals? It’s a no-brainer! :) Quick & Easy Drive-Thru Survival Guide ●     Focus on lean protein options like chicken or fish that’s baked or grilled (not fried) ●     Bean dishes like chili are another healthy option ●     At Mexican-themed restaurants, order “fresco style” dishes with pico de gallo and guacamole, instead of sour cream and heavy cheeses ●     Say “yes” to salads but make sure they aren’t loaded with cheese, sour cream, and fried chicken — and choose a vinaigrette dressing ●     Instead of fries, order fruit as your side ●     Choose wraps instead of burgers with buns ●     If you do choose a hamburger with a bun, remove the top bun to cut back on highly refined carbs ●     Avoid heavy sauces and mayo ●     Remember that some items sound healthier than they are — like yogurt parfaits and turkey burgers ●     When it comes to drinks, go for water, unsweetened iced tea, or black coffee to avoid artificial sweeteners and added sugars And, if at all possible, have a game plan BEFORE you place your order! Guess what? Over time, it gets SO MUCH EASIER to make a better choice! If you’re looking for support, tips, and accountability for upgrading YOUR fitness and health, Fit + Fresh can help! Sometimes, just making the commitment to a program like this can help you stay on track. That way, when you’re in a situation where you may not normally make the healthy choice, remembering that you’ve invested in yourself can remind you to think, “Wait! I can do better!” When you’re treating your body right, drive-thru food doesn’t sound as good!

I am about to BLOW YOUR MIND with the SNACK you NEED in your life!!!! ​ It's so freaking good, I literally just had 2 massive servings. I am hooked! ​ It is healthy. It takes 5 seconds. It's 4 ingredients. It's low/no carb. ​ I almost licked the bowl, not even lying. ​ I love sharing healthy recipes in both Fit + Fresh as well as my challenge groups.  If you've never been a part of either, you really are missing out. ​ The fat-loss lifestyle SHOULD be ENJOYABLE, SATISFYING, and SIMPLE.  If that's not how you would describe your nutrition situation, well, you're doing it wrong. ​ You're not going to believe that this is AMAZING. ​ You WILL think I'm lying or that I have "off" taste buds. ​ Just try it.  It's LIFE CHANGING. ​ I found the inspiration from TikTok (by the way, I have an account there of ALL my workout videos, so let's connect).  I modified her recipe to make it dairy-free. ​ Ready? ​ You're going to make homemade Cinnamon Toast Crunch. . . ​ Ingredients: Dairy-free milk of choice (I used coconut) Cinnamon (measure with your heart, but be liberal) Swerve sweetener (zero sugar spike) (you can use monk fruit instead) Unflavored, regular Pork Rinds (yes, I'm serious) (no, it won't taste swine-y) Directions: ​​ Put it all in a bowl . . . pork rinds, then milk, then cinnamon and sweetener. Stir it up.  Live your best life. I promise it doesn't taste like pork!  I was so nervous to try it.  After the first bite, SOLD.  I inhaled it all, drank the leftover sweet cinnamon milk, and made another serving immediately. ​ So get your ingredients, because I know good and well you don't have pork rinds in your house right now.  You won't regret it. ​ Like I mentioned, I always share amazing hacks, tricks, tips, and secrets for the ENJOYING the fat-loss lifestyle without deprivation or restriction. ​

Every 4 years you get a rare opportunity.  An incredible gift awaits . . . AN EXTRA DAY! Leap Year Day, February 29, is coming!  And it's a symbol of something most of us overlook: The power of extra time. Think about it… How often do we WISH for extra time? Well, this year, we are gifted an extra day. But here's the kicker...most people will waste it. You don't want to be most people. Which leads me to a rewarding and fun little challenge for you: Take some time next Thursday . . . And use it to LEAP toward something you want.(see what I did there?) Yes, I’d love it if it was something health-related — but it can be ANYTHING. So, what’s it going to be? Will you let that extra day be just another date on the calendar… Or will you use it to move closer to your goals? You’ve got this, and we’re here to help every step of the way.

I’ve got a BIG wake-up call for you today — about SLEEP! Did you know that if you don’t get enough sleep, your risk for heart disease and heart attack goes up… … no matter your age, your weight, how much you exercise, or whether you smoke?!!! 😱 Plus, not getting enough sleep is linked with: ●     Cognitive decline & dementia ●     Depression ●     Obesity One of the BEST things you can do for yourself — mind, body, and spirit! — is set yourself for a good night of sleep every night. You’ll recover from your workouts better… have a lot more energy the next day… you’ll make better decisions… you’ll be more focused… and you’ll be able to perform at your very best. And getting enough sleep can help: ●     Boost your immune system and mood, ●     Improve brain function, ●     Lower your risk of chronic diseases Here are a few great ways to boost your sleep: ●     Get fresh air and sunshine during the day ●     Work out or squeeze in some activity early in the day ●     Make sure you go to bed early enough so you can get 7+ hours of sleep ●     Don’t drink coffee or other caffeinated drinks after lunch ●     Limit (or avoid!) alcohol ●     Don’t eat heavy foods before bed ●     Create a nighttime wind-down routine to let your body know when it’s time to go to sleep ●     Dim your screens at night or use a blue light filter ●     Use app-blocking tools to avoid late-night scrolling on your phone And maybe most importantly, really listen to your body. When you have a GREAT night of sleep, notice what helped you make it happen… and do more of that! 😴 P.S. Fit + Fresh is 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!

I’ve got a recipe for you today that checks all the boxes: ●     It’s delicious ●     It LOOKS good (they say you eat with your eyes first!) ●     It’s simple ●     It’s filling ●     You can make it ahead of time ●     It only has 6 ingredients And you don’t have to do any actual cooking! Easy Avocado Chickpea Salad (serves 2-3) ●     1 x 14 oz can chickpeas, drained and rinsed ●     1 medium ripe avocado, peeled, pitted, and mashed ●     1 cup cherry tomatoes, halved ●     Juice of 1 medium lemon juice ●     Handful of fresh cilantro, chopped ●     8-10 oz of canned tuna (or chicken) in water, drained ●     Sea salt and fresh cracked pepper to taste In a mixing bowl, combine the mashed avocado with the lemon juice. Stir in the protein, cherry tomatoes, and tuna if using. Toss in the cilantro. Sprinkle with a little sea salt and black pepper. Eat and enjoy! Make-Ahead Tip: You can prep the tuna / chicken, tomatoes, chickpeas, and cilantro in advance. Just add the avocado and lemon juice when you're ready to eat. This will keep 2-3 days in the fridge. Tag me at @fitwithdeb if you try this recipe 👩‍🍳 P.S. Fit + Fresh is 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!

Controversial statement alert! You’ve heard (probably many times) how important it is to focus on what you WANT. And yes, it is important. Your “want” is like the carrot on the end of the stick, motivating you forward. 👉 But it’s also important to acknowledge what you DON’T want. Because that can also be a huge motivator. Just a few examples… ●     You don’t want to feel sluggish and blah ●     You don’t want your knees and back to hurt every time you stand up from your desk ●     You don’t want to get that “ugh” feeling in the dressing room when you’re trying on clothes at the store ●     You don’t want to have to rely on someone to help move that couch to a new spot in the living room Knowing what you DON’T want can help you set strong boundaries… It can help spur you to take action… AND it can actually help you move closer to what you DO want. ●     You want to be lean, fit, and strong — with all the energy you need! ●     You want to move pain-free and do the things you used to enjoy ●     You want to feel good in (and out of!) your clothes ●     You want to feel strong and capable So today, identify at least one outcome you DO NOT WANT. And think about HOW you can make sure it doesn’t happen. You’ve got this! P.S F it + Fresh is 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!

Imagine how different your life would be if instead of asking yourself: “Can I do that?” … You asked yourself: “HOW can I do that?” ●     How many more opportunities would you go after? ●     How many new things would you try? ●     How many more possibilities would you see for your life? It’s wild how one tiny word can shift your perspective. Adding the “how” immediately puts you into action mode. Don’t believe me? Try this: You know that one goal you’ve been secretly thinking about? What if instead of thinking, “Can I [whatever your goal is]?” ●     Can I lose 10 pounds? ●     Can I quit nighttime snacking? ●     Can I get off my BP meds? Ask yourself: “How can I [whatever your goal is]?” ●     How can I lose 10 pounds? ●     How can I quit nighttime snacking? ●     How can I get off my BP meds? Almost immediately, your brain will start coming up with solutions and ways you can bring it to life. Now, the next question is: when are you going to get started?! 😉 There’s no time like RIGHT NOW! P.S. If your "when" is "right now!" - and you want to know exactly how I help busy women over 40 lose stubborn inches and get in the best shape of their lives, you can check out myone-on-one coaching here!

I’ve got a DELICIOUS healthy copycat recipe for you — It’s a fresh and easy take on one of Panera’s/a very popular chain restaurant’s favorite seasonal salads. I know you’ll love it. I’ve taken the sweetness down a bit in this revamped version, but if you really want to add it back in: add a few tablespoons each of no-sugar-added canned mandarin oranges or pineapple chunks. Make this for lunch, you won’t be sorry! Strawberry Poppyseed Chicken Salad (makes 2 servings) ●     4 big handfuls (cups) mixed salad greens ●     1 cooked chicken breast, diced ●     4 large strawberries, hulled and sliced ●     ½ cup blueberries ●     ¼ cup goat cheese crumbles ●     ¼ cup chopped toasted pecans Poppyseed Dressing (makes 4 2-tbsp servings) ●     ½ tsp sea salt ●     1 Tbsp Nature’s Hollow honey ●     2 Tbsp apple cider vinegar ●     ¼ cup plain dairy-free yogurt ●     1 Tbsp extra virgin olive oil ●     1 tsp poppy seeds First, make the dressing: Place all the ingredients in a mason jar, screw on the cover, and shake until well combined. Or place the ingredients in a bowl and whisk until combined. This dressing will keep in the refrigerator, covered, for 2-3 days. Make the salad: Place the salad greens, chicken, strawberries, blueberries, and goat cheese in a large salad bowl. Drizzle 4 Tbsp (half the recipe) of the salad dressing over the top of the salad and toss well. If using, sprinkle the pecans over the top. Divide into two portions and serve. Yum! Tag me at "Fit With Deb" if you try this recipe 👩‍🍳

Happy New Year! A lot of us nowadays are doing something that doesn’t do us any favors. We play small. By that I mean, we hold ourselves back — and don’t go after the things we really want. In other words, we settle. When we do this, not only are we depriving ourselves — but we’re also depriving the world of our gifts and our potential! Well, let’s make 2024 the year that stops! It’s time to THINK BIGGER. It’s time to step out of your comfort zone and go after the things that you truly want. And I’ve got some great news: it is absolutely possible to go after big goals in a way that’s HEALTHY, STRATEGIC, and (yes!) FUN. Let me walk you through the process… _________________________________________________________________ FIRST: Mark your goal You probably already have an idea or two in the back of your head of something you want to accomplish this year (or even over the next couple of years). And if you don’t take some time to think about what would give your life more meaning, more purpose, and help you feel more fulfilled. Grab a notebook — because we’re about to come up with a way to bring those goals to life! At the top of your page, write “What if I ____?”and fill in the blank with your goal. __________________________________________________________________ SECOND: Get tactical Now it’s time to make some lists. List 1: Write down all your fears about this goal. All of them. Even the ones that seem silly. Example: Let’s say you want to go back to school. Maybe you’re afraid you’ve forgotten how to study, that you’ll feel out of place, or you won’t have any free time. List 2: Write how you can MINIMIZE those fears. Maybe you need to learn a new skill, create a support network, or set some boundaries. Plan it all out. Example: You could always join a study group, or you could experiment by starting with one class at a time. List 3: Write down what you’ll do when things don’t go as planned.(Because as you know, things rarely go as planned!) This could be people you can reach out to or new approaches you can try. Example: You could meet with your teacher or hire a tutor. The takeaway: Fears are just fears. Once you break them down, they lose their power. Here’s to a year of taking a GIANT step out of our comfort zones, and into a big, beautiful life! And if one of your goals is to live your best life Fit + Fresh gives you a step-by-step action plan approach to help you get and stay in the habit of optimizing your health Happy New Year! P.S. Check outFit + Fresh for FREE!  It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

I hope you had a wonderful Christmas!  YOU are such a GIFT to ME, thank you! Can you believe we're just about to say goodbye to 2023? I started to write you an email about setting goals for the coming year. But then I thought it would be more exciting to go even BIGGER — and set a THEME for 2024. Ask yourself: What do you want this next year to be about? How do you want to feel a year from now? Setting a 2024 theme helps you shift your priorities, mindset, and actions in an easy-to-follow direction. Basically, your choices align with your theme… or they don’t! Some ideas: ●     A Year of Follow Through ●     Cultivating Happiness ●     Adventure Awaits ●     Choosing Health ●     Positive Mindset ●     Accountability ●     Leveling Up Your theme should be something that resonates with youandmakes you feel excited to see where it will lead you — or like a heavy load has been lifted from your back. It works because it connects your actions with a feeling or desired outcome — rather than just creating another rule to follow. Let’s make 2024 the year of YOU. Ready to start planning? I’m here every step of the way! P.S. Check out Fit + Fresh for FREE!  It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

Because I know you have a sweet tooth (me too) and want dessert, I've got a BROWNIE RECIPE for you today!  And because, I am Fit With Deb, it's surprisingly HEALTHY!  It's a win-win! These aren’t just any old brownies — they are chocolatey, rich, and decadent. And they contain a “surprise” healthy ingredient: SWEET POTATOES. Wait, what? Brownies withsweet potatoes? You bet! They bring a long list of vitamins, minerals, and antioxidants — and when you combine them with almond butter and cocoa powder, you're setting yourself up for a nutrient-packed indulgence. TIP: Don’t tell your picky eaters there are sweet potatoes in them until AFTER they eat one (if you tell them at all!). Sweet Potato Brownies (Makes 9 servings) ●     1 cup cooked, cooled, and mashed sweet potato (about 1 medium) ●     ½ cup almond butter ●     ¼ cup raw Crave cocoa blend powder ●     ¼ cup ChocZero syrup or Nature’s Hollow honey (adjust based on sweetness preference) ●     1 egg ●     OPTIONAL: ½ cup chopped nuts, a sprinkle of sea salt Preheat your oven to 350°F. Grease an 8x8-inch baking dish or line it with parchment paper. In a mixing bowl, stir together the mashed sweet potato and almond butter until smooth. Add the Crave, syrup or honey, and the egg. Stir until all ingredients are well combined and the batter is smooth. If using the nuts, gently stir them in now. Sprinkle with optional salt. Transfer the batter to the prepared baking dish and spread it out evenly. Place the dish in the preheated oven and bake for 25-30 minutes. The brownies should be set but still slightly soft in the middle. Remove the brownies from the oven and allow them to cool in the baking dish on a cooling rack for about 30 minutes. Cut into squares and enjoy! These brownies are the perfect blend of gooey and chocolatey with a hint of nuttiness. Plus, they're great for satisfying that sweet tooth while staying on track with your health goals. Happy baking & even happier eating! P.S. Check out Fit + Fresh for FREE!  It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

I have a serious question for you today:What are you getting YOURSELF this year? (Hint: itdoesn’thave to be anything you have tobuy!) I had an epiphany a few years ago. Do you daydream about all the fun and exciting things you want to do one day…but not until you feel more settled and reach the next benchmark on your list? Have you been saying this same thing to yourself for years? And then never followed through? What if you gave yourself the best gift … What if you made a conscious decision to get rid of the old mindset that you have to EARN your happiness — and just let yourself ENJOY what you've already achieved? It doesn't mean you're not working toward goals anymore. It DOES mean that you can cut yourself a break (even if eventually you want to do more). The strange thing is, once you give yourself that permission, it is EASY to let yourself be more settled and happier — and to celebrate the small wins. I love this quote that says,“Happiness is a choice that requires effort at times.” — Aeschylus In other words, all it takes is CHOOSING. So… What is the ONE INTANGIBLE GIFT that you can CHOOSE to give yourself this holiday — starting right now — that will add the most value to your life? It should be something that makes you feel relaxed, content, and relieved. How can you make that gift happen? You deserve it! P.S. Check outFit + Fresh for FREE!  It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

How do you feel about saying the word NO? Confident? Nervous? Indifferent? For most people, it is SO HARD to say that one teeny-tiny word (which is funny, since it’s one of the first words we learn to say when we’re little.) The thing is, saying “no” is especially hard this time of year, with all of its obligations and expectations. But here’s something to think about next time you feel like you “need” to say yes… When you find yourself saying YES to everyone and everything — and putting yourself and your own needs on the back burner — you’re actually saying NO to feeling your best. So, be careful about what you agree to! Warren Buffet says, "The difference between successful people and really successful people is that really successful people say no to almost everything." When you say “no” in favor of taking care of yourself, you end up with more energy, less burnt out, and bringing more of YOU to everything you do. So, here are some strategies for saying “NO” this season, so you have more time for the people and events that matter most to you: 1. Be Direct. If it’s something that you really don’t want to do, be clear, honest, and kind. ● When your schedule is full: “Thank you for the kind offer, but I’m already super booked this week.” ● When you are being encouraged to eat dessert or other foods that don’t align with your health or your goals: “No thank you — but everything I’ve eaten is delicious. Thank you.” 2. Offer an alternative. When a “no” isn’t quite right, find a middle ground. ● When you don’t want to attend yet another food- or alcohol-focused event: “I’d love to see you, what if we get together for a walk instead?” ● When you’re asked to bring homemade goodies for the office buffet: "I'd love to bring something, but I won't have time to bake. Can I bring in something from the store? Or maybe a fruit platter?" 3. Raincheck This is your go-to when an invitation or request competes with your priorities — i.e., spending more time at home creating your own traditions — or you are overbooked. ● “This sounds fun, but I can’t make it happen. What if we got together next month?” ● “Let’s have lunch or go shopping after the New Year.” Remember: Every time you say "no" to something that doesn’t fit your own goals, schedule, or priorities, you’re actually saying "YES" to those goals and priorities… You deserve it! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

We've all been there... It's mid-afternoon… the hours til dinner feel like an eternity… and you can hear the cookies/chips/crackers/candy calling your name. Do you sneak a snack… or do you try to white-knuckle it until mealtime? 👉It’s time to break free from the snack attack cycle! First, let’s acknowledge a few facts: ● Being tempted by not-so-healthy snacks is NOT a sign of weakness (it happens to even the most disciplined people sometimes!) ● Ultra-processed foods are specifically DESIGNED to be crave-able ● It’s SO MUCH easier to make a snack choice that supports your goals if you have something healthy on hand to munch on You’ve probably already heard a ton of snack swap suggestions (i.e., “swap your cookies for grapes”). And they are all solid suggestions. But I’ve got 5 ideas to help mix up your snack game! 1. Seaweed Strips: Forget about potato chips, seaweed strips are crunchy, salty, satisfying, and packed with minerals like iodine which supports thyroid health. Find them in the Asian food section at your grocery store. 2. Sweet Potato Toasts: Sweet potato toasts are a delicious swap for your regular bread. Slice, toast, and top them with your favorite sandwich fillings for a vitamin A-rich, gluten-free, sweet-and-savory treat. 3. Roasted Chickpeas: These little treats are another swap for when you want something crunchy. They are good sources of fiber and protein – plus they contain folate, antioxidants, B group vitamins, calcium, phosphorus, zinc, and magnesium. 4. Avocado Chocolate Mousse: Talk about a decadent swap for the next time you want ice cream! The biggest challenge in making this recipe is waiting until it’s chilled before diving into it! Roughly chop ¼ avocado and place it in a high-speed blender and process until smooth. Add 1 tsp each CRAVE cocoa powder and ChocZero maple syrup, 2 tsp coconut cream, and 2 Tbsp melted Enjoy Life dark chocolate, and blend until smooth and mousse-like. Scrape out of the blender into a serving dish and refrigerate for at least 30 minutes before eating. 5. Jerky: This is a great choice when you want something chewy. There are tons of different types of jerky on the market now – from mushroom and seaweed to beef and turkey. Just be sure to scour the label to make sure it’s made from simple, recognizable ingredients and is low in salt and sugar. These swaps are a tasty alternative to traditional snacks… but also pack a nutrient punch and will help keep you fueled and on track. Remember: planning ahead of time can help you break the snack attack cycle! Having healthy options on-hand is the key. 🔑 Happy snacking! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

All too often, when we’re going after a health goal we throw our nutrition OUT of balance by eliminating entire food groups. ​ You might get some short-term wins… but over the long term? Not so much! ​ Here’s why… ​ Your body needs a wide variety of nutrients to function at its very best. I’m talking about carbs, proteins, healthy fats, and fiber — all of which give you vitamins, minerals, antioxidants, etc. ​ 👉 Every food group provides different and equally important nutrients. ​ When you eliminate an entire food group, you miss out on these key nutrients. ​ Take carbs, one of the first major food groups to get tossed out. In their whole, unprocessed form, carbs are our body's main source of energy and provide nutrients like fiber, iron, and B vitamins. ​ Cut them out completely and you're likely to feel tired, blah, and (sorry, but it’s true) praying for a bathroom moment. You might even feel like you have the flu. ​ But it’s not just that. ​ When you deprive your body of an entire food group, cravings can kick in… which can lead to overeating… which can lead to more restrictions, and on and on! ​ Here’s the good news — you can escape this cycle and still reach your goals! ​ 1. Include all food groups: Strive to incorporate proteins, carbs, and fats in your meals. Remember, fats aren't the enemy — they help your body absorb vitamins and protect your heart when chosen wisely (think avocados, olive oil, nuts, and seeds). ​ 2. Listen to your body: Intuitive eating encourages you to tune in to your body's hunger and fullness cues, and notice which foods make you feel GREAT and others, not-so-much. 3. Make conscious choices: Choose whole, unprocessed foods most of the time — preferably the ones that help you feel energized and satisfied! Go for whole grains, lean proteins, fruits, vegetables, and healthy fats. ​ 4. Seek professional help: Work with a dietitian or nutritionist if you're unsure about making changes to your diet or have specific questions about covering all your nutritional bases. ​ Remember, it’s not about perfection — it’s about balance. ​ ​ If you want tons of yummy meals that cover all the food groups, Fit + Fresh has all the recipes you could ever want! Try it out for FREE!

Chances are you want to lose fat, right? While you may say, "I want to lose weight," it's actually FAT (not muscle) that you are hoping goes away. Here's a heavily researched strategy that's EASY with MASSIVE IMPACT. No dieting, no calorie counting, and no starving. If you want body composition change, eat MORE protein. More than what you're eating now. And we're talking QUALITY protein (not complete proteins like beans and rice). See, protein is the building block for muscle. Getting enough protein means you both maintain AND grow muscle (which burns more calories than fat, even while you're on the couch watching Netflix). Plus, more muscle is crazy-beneficial as you age because it means (a) less injury and (b) less cognitive decline. Getting ENOUGH protein will regulate your insulin level. And with a balanced blood sugar level, you have balanced ENERGY, hooray! Meeting your protein quota will control your appetite, all while you stay satisfied. Protein takes a long time to digest, and you won't overindulge (like we do with processed, refined carbs). You don't need appetite suppressants or diet pills, you need PROTEIN! THE KEY is to start EARLY in the day. Some research says WITHIN 30 MINUTES OF WAKING. IF you're not hungry soon after waking, there can actually be underlying issues. What you do NOT want to do is play "catch up" and try to meet your protein goal in, say, lunch and dinner alone - it's overwhelming. You want to start EARLY and with MUCH protein. So how much do you need? At the risk of being numbers focused, you want to eat around 0.8 grams - 1 gram of protein per pound of desired body weight. You KNOW I'm not a fan of the scale, but for this purpose, it gives decent structure. Want to weigh 150? Eat AROUND 150 grams of protein each day (consistency is crucial); if you eat 3 meals, that's around 50 grams per meal; if you eat 5 times a day, that's 30 grams per meal; again, don't get obsessive over numbers. Go load up on Mom Fuel protein powder, eggs, and animal proteins to lose fat rapidly and sustainably, without deprivation, cravings, or exhaustion! If you want tons of protein-based meals, Fit + Fresh has all the recipes you could ever want! Try it out for FREE! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

● 96 million adults over the age of 18 in the US have prediabetes (38% of the population!) ● 48% of people over 65 have prediabetes ● 37.3 million people have diabetes (11% of the US population) – 8.5 million of them undiagnosed Woah, right? This is something we ALL need to pay attention to because it plays a huge role in your health over the long term. Let’s take a quick look at the domino effect of how blood sugar issues can occur: Over time, your blood sugar levels start to creep up. This can be because of obesity, inactivity, a high-carb diet, medications, genetics, or even getting older – the list is long! Your body pumps out insulin to remove the blood sugar. This is a good thing… at least at first. But over time, too much insulin can make your body resistant to it. This leaves excess blood sugar in your bloodstream. (This is when you might notice a buildup of extra belly fat.) Chronic high blood sugar can lead to a long list of serious health conditions like obesity, type 2 diabetes, heart disease, and more. But you have a powerful ally to help fight off this sugar invasion… Regular exercise! Here’s how it helps: ● Exercise can lower blood sugar levels as your muscles burn sugar as fuel. ● Exercise improves insulin sensitivity. Regular workouts help your cells become more receptive to insulin, helping to keep your blood sugar levels in balance. ● Exercise helps control your weight. Being at a healthy weight can help prevent insulin resistance. ● Exercise boosts your overall health. Regular physical activity promotes better heart health, strengthens your immune system, and lifts your mood. Plus, it can help keep nagging sugar cravings at bay! Remember, every step you take towards regular exercise is a step towards better health. If you're not sure where to start or need some guidance, Fit + Fresh has all the 10-20 workouts you could ever want! Try it out for FREE! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

I’ve got an awesome tip for you the next time you feel like you need to clear out some mental cobwebs and improve your focus… Get up and MOVE for just 10-20 minutes!! Go for a walk, a bike ride, lift some weights… your choice! This helps in a few different ways. 🧠First: physical activity boosts blood flow to your brain. This fires up your neurons and helps promote cell growth, especially in the hippocampus. Your hippocampus plays a role in your emotions, memories, and learning – but its biggest job is to hold your short-term memories and transfer them for long-term storage in your brain! After you’re done, you’ll feel fresh, focused, and ready to tackle anything that needs your full attention. BUT… it gets even better. Regular exercise can change your brain to improve your memory, thinking skills, and focus. Studies show that exercise can even increase the size of your hippocampus! A third bonus benefit: immediately after you’re done, you will get a mood boost thanks to all the endorphins (aka the “feel good” chemicals) your brain will release. The workout doesn’t have to be intense. The goal is to get your blood pumping and your body moving for 10 - 20 minutes. So, the next time you're feeling mentally foggy or finding it hard to concentrate, remember this: Move to Improve! If you're not sure where to start or need some guidance, Fit + Fresh has all the 10-20 workouts you could ever want! Try it out for FREE! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

Let’s talk about CHOICES. Specifically ONE choice – an exciting and potentially life-changing one. 🎯What if tomorrow morning, you woke up and chose to live as the most powerful version of yourself? As someone with a clear vision for what they want, a strong belief in their ability to take action, and the desire (and drive!) to bring it to life! Ask yourself: ● How would you live your day? ● What would you turn your attention to? ● What would you decide NOT to focus on? ● What would be the TOP 5 actions you would take? And the biggest question of all… What would your self-talk sound like? To me, living a powerful life means that you are ready – and willing! – take responsibility for your life… … and (re)create it, in a way that serves you, your goals, your beliefs, and your life’s mission. How empowering is THAT? So… what will tomorrow look like for you? Remember, the most powerful version of yourself isn't a distant aspiration. It's inside you, waiting to be unleashed! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

I have a GREAT TIP for you to help you streamline your schedule. It’s one of my “musts” when I feel like my to-do list is overflowing. But here’s my favorite payoff: If you try it for 1-2 weeks, you’ll notice you have MORE FREE TIME for your non-negotiables (workouts, meal prep, etc.). It’s called the Eisenhower Matrix — and using it will help you prioritize what you tackle first, and pinpoint items you might be able to cross off your list forever (woohoo!). Here’s how it works: → Take your to-do list and pop each item into a category: Urgent or Not Urgent. Urgent tasks DEMAND your attention and need to be done ASAP. How to know if something is urgent: It makes you feel stressed, defensive, rushed, and frazzled. → Then, take all of those same tasks and divide them AGAIN into two different categories: Important and Not Important. Important tasks contribute to your long-term goals and well-being. But here’s the sneaky thing about “important” tasks… if we keep delaying them, important tasks BECOME urgent. → NOW, place each task into this matrix depending on how you classified them: ● Urgent/Important ● Urgent/Not Important ● Important/Not Urgent ● Not Important/Not Urgent Then, make your way through your tasks according to this chart! After just a few days, you’ll start noticing fewer “urgent” items popping up. It will help you be more PROACTIVE in your life, and less REACTIVE. And that will help reduce so much stress… and give you MORE time for the things that are truly important to you. Like your self-care! Give it a try for a couple of weeks and see for yourself. P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

Feeling under the weather? Here is my all-inclusive system for naturally boosting your immune system so you can feel normal again! Most over the counter medications have artificial sweeteners which cause inflammation and can keep you sick! I'm going to share what to do once sick AND what to do to prevent sickness. REMEDIES (once you're sick): * Probiotics + Nourish.  70% of your immune system is in your gut.  So while it's great to wash your hands, you also need to take a probiotic daily.  I even do a morning pill and another again in the afternoon. Since most of your immune system is in your gut, monitor your nutrition. Often we have to shift to survival mode and eat what we tolerate (Sprite and crackers), but let's not downward spiral into all the junk foods to comfort us. * Hydrate.  Flush the system of the funk.  And go ahead and enjoy some hot tea with honey as well as soothing broth.  For a sore throat, gargle warm salt water throughout the day. * Rest + De-Stress.  Conserve energy and let your body work on recovery.  You'll be too tired to do much anyway.  I often get asked if it's okay to walk/exercise when under the weather.  There's the expression, "If it's in your head, go ahead.  If it's in your chest, it's best to rest."  But honestly, I say go with your gut.  If you have the energy and desire for a slow stroll, try it.  If you know you can't function for even 5 minutes, stay on the couch.  I've sometimes compromised by doing a shorter, less intense workout, just to stay moving in hopes of boosting wellness. Stress is an invisible force that's out to attack every system of our body. It wants to destroy you. In order to improve our immune system, we need to reduce our stress through self-care and stress management. Take time to say no, have sex, pray, cuddle pets, take a walk, and read a book. * Bathe.  A warm bath and/or a steamy shower will require energy, but if you can, it can bring comfort.  Speaking of steam, go ahead and get a humidifier running in the room where you're quarantined. * Elevate.  Use an extra pillow to assist drainage and ease a headache. * Eat.  If you have an appetite, typically bland foods are tolerable.  Just make sure you're not causing inflammation (like in the medicine example I shared).  The goal is so survive sickness with whatever you can keep down, but be aware that some foods with a lot of sugar / carbs / dairy can slow the healing process. * Elderberry.  Try to get your hands on locally made syrup if you can.  We start using lozanges the instant we feel "off" to try and prevent worsening. * Essential oils.  I am pretty ignorant about essential oils, to be honest, but many swear by them, so ask some friends in the know which ones to try. * Zarbee's.  I love this brand because their ingredients are healthy.  We use their Vitamin C drink mix, lozanges, and syrups at our house. * Vitamins & Minerals.  While there can be some different schools of thought here, I am a big fan of Vitamin D (more important than Vitamin C) which requires Vitamin K in order to absorb.  GET OUTSIDE MIDDAY for natural Vitamin D from the sun as well. I also like zinc (found in Zarbee's lozanges). And I use 1 teaspoon of colloidal silver each day. I also use EZC Pak + D 5-day Immune System Support with Echinacea, Vitamin C, Vitamin D, and Zinc. I also take "Wellness Formula" (by Source Naturals) vitamins for immune support. Boiron has amazing homeopathic medicines (cold, cough, flu, allergy, pain, etc) * Pray.  Get others praying for you, since sometimes praying for yourself calls for too much energy. PREVENTION (SO YOU DON'T GET SICK AGAIN LATER): Get at least 7 hours of sleep a night. Studies show not getting enough quality sleep makes you more susceptible to getting sick. Make sure your diet is packed with whole plant-based foods (fruits, veggies, nuts, legumes, etc.) because they contain antioxidants, anti-inflammatories, and vitamin C, which all can help you fight illness. Get some fiber, too. Your gut microbiome is a big part of your immune system – the healthy bacteria in your gut can improve your immunity while keeping pathogens from getting into your body through your digestive tract. Cut back on added sugar. This one is a one-two punch. First, added sugars contribute to disease-causing inflammation. And second, they contribute to obesity, type 2 diabetes, and heart disease, all of which can affect your immune system. Don’t get dehydrated because it’s linked with lowered immunity. Try to drink at least 10 cups of water a day. Make time to destress by building stress management into your routine. This could be prayer, reading, napping, journaling, exercise, or anything else that helps you burn off stress. Being chronically stressed is linked with inflammation in your body, plus it can affect your immune cell function. Moderate exercise can cut inflammation plus promote the turnover of immune cells in your system. Aim for 150 minutes a week (5 x 30-minute sessions of exercises like walking, swimming, weight lifting, biking, etc.). → It can keep your body’s lymphatic system moving. This system is a huge part of your immune system, keeping all your disease-fighting white blood cells and antibodies flowing through your body, and helping to get rid of waste. → Being physically active can flush invading bacteria out of your respiratory system, cutting your risk of getting sick. → The slight increase in body temp caused by vigorous exercise might stop bacteria from growing, helping your body fight infection. →  Also, exercise can reduce stress and help you sleep better! That’s great, but you might be wondering how to put it into action? * Acute exercise (defined as moderate-to-vigorous intensity that lasts less than an hour) is an important immune system booster, especially if you workout on a near-daily basis. For example: a walk, riding a bike, or quick weights session. * Too much exercise (like an athlete prepping for a major event) OR if you work out hard while under a lot of other stress (not eating enough, traveling, too little sleep, etc.) can actually harm your immune system because it can overstress your system. The takeaway: Definitely MOVE and be ACTIVE most days of the week, but don’t do it too long or too intensely too often.  Find your sweet spot!

I'm sharing practical time-management strategies for exercise, meal prep, adequate sleep, and less stress! I shared this in my challenge group, Summer Smart, which is ending next week. Make sure you are in the know about my next upcoming program! I know you're busy, so here is a real-life list of things you can do to allot your time wisely based on your priorities. You can pick and choose what works best for you! 1.Plan Ahead: Use a planner or digital calendar to schedule specific time slots for exercise, meal prep, and stress reduction activities. Treat these appointments with yourself as non-negotiable. 2.Active Commute: Incorporate physical activity into your daily commute by walking, biking, or using public transportation and getting off at a stop early to walk the rest of the way. 3.Desk Exercise Breaks: Take short exercise breaks at your desk. Incorporate simple stretches and chair exercises to stay active throughout the workday. 4.Multi-Task Wisely: Find ways to combine tasks, like listening to podcasts or audiobooks while exercising or meal prepping. 5.Utilize Time Blocks: Organize your day into time blocks, dedicating specific periods for work, family, self-care, and leisure. Stick to the schedule as much as possible. 6.Optimize Mornings: Wake up a bit earlier to make time for exercise, a nutritious breakfast, and some moments of quiet reflection. 7.Delegate and Share Responsibilities: Involve family members in household chores and tasks to free up more time for self-care activities. 8.Family Digital Detox: Plan a family digital detox day, where everyone disconnects from screens and engages in tech-free activities together. 9.Practice Mindful Eating: Take time to savor your meals and eat without distractions. Mindful eating can help you appreciate food and prevent overeating. 10.Invest in Time-Saving Tools: Use time-saving tools like slow cookers, meal delivery services, or pre-cut vegetables to streamline meal prep and save valuable time. 11.Set a Bedtime Alarm: Use a bedtime alarm to remind yourself when it's time to wind down for a restful night's sleep. 12.Create a Bedtime Routine: Establish a calming bedtime routine, such as reading a book or practicing relaxation techniques, to prepare your body and mind for sleep. 13.Learn to Say No: Be selective with your commitments and learn to say no to activities that don't align with your priorities. 14.Declutter and Simplify: Simplify your daily life by decluttering and organizing your space. A clutter-free environment can reduce stress and provide more mental space for health priorities. 15.Plan Active Social Outings: When making plans with friends or family, opt for active outings like hiking, cycling, or dancing to incorporate movement into your social life. What would you add to this list? P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

Can you say YUM? The spicy salmon burger recipe I have for you today is a delicious alternative to ground beef or turkey burgers – and it’s loaded with healthy omega-3 fatty acids. The best part? These burgers are meal-prep friendly! Not only do they keep for 2-3 days in the fridge, they also freeze well if you want to make more for later. You can serve these delicious burgers with a side salad for a light meal, or for a heartier dinner, you can include some quinoa or sweet potato. So good! TIP: If you don’t love spicy curry, try yellow curry paste. It’s a milder option but no less flavorful! Salmon Curry Burgers (serves 4) ● 20 oz boneless, skinless salmon, cut into chunks. ● 2 tbsp Thai red curry paste ● 1 inch piece fresh root ginger, grated ● 1 tsp coconut aminos ● ½ bunch coriander, chopped ● 2 tsp olive oil Place the salmon, curry paste, ginger root, coconut aminos, and coriander in a food processor. Pulse until roughly minced. Remove the mixture from the food processor and form into 4 burgers – the mixture will be slightly wet. Place the burgers on a plate and put them in the refrigerator for 15-20 minutes to firm up. Heat the oil over medium heat in a nonstick skillet. Fry the burgers for 4-5 minutes on each side. They will be crisp and cooked through when done. So delicious! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

I’ve got a double-duty workout that’ll get your heart pumping AND work nearly every muscle group in your body. You game? This workout is PERFECT for when you’re traveling or strapped for time, so save this on your phone and come back to it whenever you’re too busy for a full-blown sweat session! Here’s how to do the “Time Crunch” Workout… Warm up for 3-5 minutes: walk in place, do arm and leg swings, etc. (I have a Fit With Deb warm up video on YouTube) Then, do the following circuit 1-3 times through: ● 15 Squats ● 10 Push-ups ● 15 Jumping Jacks ● 10 Couch or bench triceps dips ● 10 Lateral lunges (each side) ● 30 seconds Ab bicycles ● 15 Glute bridges ● 10 Plank with shoulder taps (each side) ● Rest 90 seconds This circuit is perfect for traveling, extra busy days, or even when you’re feeling like skipping your workout and you need to get SOMETHING on the books. I've got a TON of full-length workout videos waiting for you in Fit + Fresh (they're all 10-20 minutes) for FREE! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

I can’t even count how many of my clients first come to me telling me they are STUCK. They WANT to feel leaner and energized. … and in some cases, they’ve spent years HOPING, WISHING, and even “TRYING” to make it happen. This isn’t a fun place to live in… and can leave people feeling downright defeated, unmotivated, and powerless. Why weren’t they able to achieve their goals yet? They didn’t fully OWN the outcome. But once they stepped into their power and took OWNERSHIP of their life and their goals? Magical things started happening. Here's the truth: If you want things to change, you must make a change. You must OWN your outcome. So if there’s something that’s been holding you back… Remember that the power to make that change starts with owning your outcome. It’s time to take ACTION. Because life isn’t going to wait for any of us. If you're ready to feel your best, I’ve got you covered. Here's your first step: reply to this email and we'll figure out the best plan for getting on track and staying on track! No more hoping, no more wishing — let's own it and start achieving! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

​I’ve got a delicious and healthy sheet pan recipe that will have you looking forward to dinnertime! ​ This recipe is perfect for metabolism-boosting because salmon is rich in both protein and vitamin D. Research hints that vitamin D not only helps with weight loss… but also with preventing weight gain in the first place. ​ But most importantly, this recipe just tastes good! ​ Sheet Pan Baked Salmon with Roasted Veggies (serves 4) ● 2 Tbsp olive oil ● Juice of 1 large lemon (about 4 Tbsp) ● 2 garlic cloves, finely minced ● ½ tsp dried dill ● ½ tsp sea salt ● ¼ tsp black pepper ● 1¼ pound salmon filets (4 filets) ● 2 large sweet potatoes, washed, peeled & sliced into thin rounds ● 12 oz green beans, trimmed ● ½ yellow onion, thinly sliced Preheat oven to 425ºF. Line a rimmed baking sheet with parchment paper and coat with cooking spray. ​ Prep the marinade: whisk together the oil, lemon juice, garlic, dill, salt, and pepper. ​ Place salmon filets in a baking dish and brush 2 Tbsp of the marinade over them. Put the dish in the refrigerator. ​ Prep the veggies: Place the sweet potato rounds, green beans, and sliced onion into a bowl, and toss with the remaining 4 Tbsp of marinade. Arrange on the baking sheet before putting them in the oven. ​ Let bake for 15 minutes. ​ Remove from the oven and make room for the salmon filets in the center of the pan. Place back in the oven and bake for 8-12 minutes, until the salmon is done and the sweet potato slices and green beans are tender. ​ Thicker filets = longer cooking time. The salmon is “done” if it flakes when you press down on a filet with a fork. ​ Remove from the oven — it’s time to eat! ​ Let me know if you try it.

I probably don’t have to ask you if you’ve ever thought about “losing weight” or “burning fat” — but how often do you think about building muscle? If you’re like most people, you probably don’t give your muscles much thought until you go to pick up something heavy or throw on a bathing suit. Although the idea of building muscle is typically linked with how we look, your muscles are closely linked with your overall health – and also with the aging process. Here are 7 reasons to build more muscle, starting right now: 1. You start losing muscle around the age of 30. 🤯 Yes, you read that right. On average, people lose around 3%-8% each decade… and then it speeds up after you turn 60. The sooner you get started on building your muscle “bank,” the better! Muscle loss is one of the top causes of disability for older people – they become too weak to live alone and are more prone to falls and injuries. 2. You’ll build stronger bones. Did you know that many people start losing about 1% of their bone mass PER YEAR after the age of 40? Stressing your bones (when you’re doing it in a healthy way through strength training!) will help boost your bone density and cut the risk of osteoporosis and fractures when you get older. 3. It can help you manage chronic conditions. Lifting weights can help you cut back on symptoms of arthritis, chronic pain, heart disease, depression, diabetes, and obesity. 4. It can help with fat loss. If you’re trying to lose weight, strength-training workouts are an important tool – and they can help you keep (and maybe even build a little) muscle as you get leaner. 5. It can help sharpen your thinking. Studies link regular strength training and aerobic exercise with better brain function. 🧠 6. It’ll improve your quality of life. Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury. 7. It helps you keep your balance. Again, this can help you avoid slip & fall accidents now and as you get older. Plus… having toned muscles is great for your confidence and energy level! If you're ready to get serious about building a strong body, Fit + Fresh gives you a proven approach! You'll get fit, nourished, equipped, and empowered for lasting wellness! The sooner you get started, the sooner you'll start feeling (and seeing) results! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

We usually associate cardio with lifting your spirits, but it turns out strength training is also a MAJOR mood and mental health booster. Studies show that strength training can help with: ● Less anxiety ● Lower depression ● Sharper thinking ● Better memory ● More energy & less chronic fatigue ● Better sleep ● More confidence and self-esteem ● Plus an even longer list of physical health benefits Still, if you’ve never tried strength training before, getting started can seem a little intimidating. That’s why in Fit + Fresh I make strength training simple. It’s the perfect way to get those results — even if you are busy, tired, or unmotivated. Check out Fit + Fresh for FREE here << I'd love to be part of your health/fitness journey! P.S. Check out Fit + Fresh for FREE! It's where I keep all my workout videos, recipes, and fat-loss resources for busy women like you!

Have you ever felt like you're your own worst enemy when it comes to achieving your health and fitness goals? The good intentions are there… but the follow-through? Not so much. Some examples: ● You vow to cook a healthy meal from the ingredients in your kitchen… but when dinnertime rolls around it seems like a lot of work, so you end up ordering takeout instead. ● You tell yourself you’ll go to the gym for a workout… but when the time comes, you tell yourself you’re too tired and not in the mood. ● You plan on going to bed at 10 o’clock so you can be rested for tomorrow… but then you get caught up in a show and end up streaming it until midnight. If any of those scenarios ring true for you, you are NOT alone. Almost ALL of us sabotage ourselves at some point or another. We skip workouts, eat food that is counter to our goals, don’t get enough sleep, or even go out for little excess “socializing” with our friends. So how do you bust out of the self-sabotage cycle? Try following the 5Rs: 1. RECOGNIZE when it’s happening. Get to know your patterns. Are there times when it’s more likely to happen than others? Have you gotten into some unproductive habits, like nighttime snacking? Try to look at these patterns without judging them – imagine you’re conducting a study on yourself and gathering evidence. 2. Get to the ROOT CAUSE of why it’s happening. This is a big one, and your answers may change over time. Some possibles: ● Fear of failure ● Self-doubt ● Boredom ● Self-esteem issues ● Loneliness? When you know WHY it’s happening, it can give you powerful info that will help you overcome it in the future. 3. RESET your goals into small, achievable benchmarks you know you can reach. On a practical level, this will 1) help break the self-sabotage cycle and 2) help you build confidence and motivation. ● Exercise for 10-15 minutes before work ● Eat a serving of vegetables with every meal ● Read a book instead of watching TV before bed 4. REACH OUT to an accountability partner or coach. They can help you create goals that set you up for SUCCESS (vs. overreaching) and gain real traction. 5. REMEMBER that setbacks are opportunities to learn what works for you (and what doesn’t!). Focus on progress, not perfection! Struggling to be “perfect” won’t help you move closer to your goals – in fact, it can move you farther away from them.

I love this quote: “Sorry, there’s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.” – Morgan Spurlock I talk to a lot of busy women who often tell me, "Don't worry, I've set goals for myself." Here's why that's simply not going to cut it. “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” — Tom Landry You need to plan your time and tasks appropriately. Consider your personality, energy levels, optimal productivity and tendencies. When do you have the most energy? When do you feel the most creative? When do you start to hit a wall or lose energy? It is different for everyone, so think about what your typical day feels like. Plan to do your hardest tasks when you have the most energy. Do any creative work when you are in the creative mood. Plan to do your workout right before you normally start to feel tired so you can get a natural pick-me-up. Don’t fight yourself to do something at a certain time just because others do. There are no rules other than just doing what is best for you! You are uniquely designed by God with your own strengths and weaknesses, even within each day. Work with that, not against it! BE ON THE LOOKOUT BECAUSE MY NEW PROGRAM IS COMING AND IT'S LIKE N-O-T-H-I-N-G I'VE EVER OFFERED BEFORE! IT'S EXACTLY WHAT YOU NEED THIS SUMMER! P.S. Try Fit + Fresh for FREE! It's where all my recipes, workouts, and resources are!

Take BIG ACTION toward your goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY… It’s about taking PERSONAL RESPONSIBILITY (aka practicing resilience, mental toughness, or whatever you want to call it)! These actions will step up your self-care game AND help you reach (& exceed) your health/fitness goals. 8 Ways to Own Your Outcome/Practice Personal Responsibility: #1 Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and how you spend your time take on a whole new meaning. So, when you tell yourself you are going to do something, DO IT. The more often you do this, the easier it gets… and the more progress you will make! #2 Ask for help if you need it. This is a big one because asking for help requires pushing your ego to the side so you can move forward, faster. #3 Don’t compare yourself to others. We all are born with different strengths, challenges, and gifts. Comparing yourself to others robs you of the ability to express and build on what’s uniquely YOU! Definitely let other people inspire you… but also let your own gifts shine because you never know who YOU will inspire. #4 Expect the unexpected and, when it happens, don’t let it derail you. It’s pretty much inevitable that at some point you’re going to fall off track… so plan for it! There will always be obstacles – the key is to not let them stop you. They give you a chance to grow and learn. New levels, new devils. #5 Strengthen your inner circle. When you’re close with people who are working toward the same things you are, it will help motivate and inspire you. It can also provide valuable support when things get tough. #6 Take care of your body. When you eat healthy foods, get enough exercise, sleep well, manage your stress, and do all the self-care things, it gives you the energy you need to not only REACH your goals … but also live a more full and active life. And that’s what it’s all about, right? #7 Take action (even when you don’t feel like it). You’re not always going to “feel like it.” And that’s completely normal. Do it anyway, because, in the long run, those micro-commitments you make to yourself aren’t really “micro” at all. #8 Focus on the positive. Check your inner dialogue… and when it turns negative, course correct ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.) Another way to take personal responsibility? Work with me to help you stay focused on the exact actions you need to take to get results. P.S. Try Fit + Fresh for FREE! It's where all my recipes, workouts, and resources are!

How many kinds of stress are you dealing with right now? (There are SIX major types of it.) Stress is like a double-edged sword for our health. In manageable doses, it can actually be good for you and boost your resilience. It can motivate you to push forward to new heights and it can boost your focus and energy. It can even make your body release hormones to raise your performance, both mentally and physically. But too much stress has the opposite effect. It can affect your mood, your sleep, and your overall health. It’s linked with high blood pressure, heart disease, depression, and more. Having an outlet to manage stress (like exercise!) is a major component of living a healthy lifestyle. Recognizing stress is the first step to managing it! 6 Most Common Types of Stress: 1. Acute stress: The most common form of stress, it’s usually a response to an immediate challenge. This could be something like speaking to a group, dealing with a one-time difficult situation, or taking a test. Feeling this kind of stress can actually be helpful because it keeps you alert and focused. 2. Episodic acute stress: This is when you have a lot of acute stress in your life, like a high-stress job or when you’re juggling a lot of responsibilities and challenges at the same time. If this type of stress lasts too long, it can affect your health. 3. Chronic stress: This takes that acute stress and stretches it out over a long period of time with little to no break. Common causes include a difficult job, money problems, relationship problems, etc. Chronic stress can have severe effects on your physical and mental health. 4. Traumatic stress: This occurs when something bad happens, like an accident, natural disaster, or violence. It can cause long-lasting emotional & psychological effects. 5. Psychological stress: This is when you experience negative thoughts, depression/hopelessness, and low self-esteem. It can be caused by trauma or chronic stress. 6. Physiological stress: This is caused by physical problems like medical problems, illness, or injuries. It doesn’t only affect your body, but also your mental and emotional well-being, and over time it can turn into chronic stress. Bottom Line: Don’t let stress take over your life! You have the power to manage your stress and lead a happier, healthier life. Remember, self-care is not selfish, it’s necessary! P.S. Try Fit + Fresh for FREE! It's where all my recipes, workouts, and resources are!

Let's talk about “grit” — which is connected to mental toughness and resilience. It’s the drive that helps you see your goals through to the end. But there’s something about grit/mental toughness that we tend to forget as we get older… It’s actually EMPOWERING and FUN to build it! Remember when you were a kid and you were learning a new skill — swimming, riding a bike, jumping rope, shooting baskets, etc — and you’d challenge yourself to do just a little more? And then you’d be so proud of yourself as you got better and better? Well, that’s all a part of building more grit and mental toughness. James Clear, the author of Atomic Habits, shared a few ways to build more grit to make the process more fun. 1. Define what “grit” means to you. Some examples: ● Working out 3 days a week for an entire month, without missing a single workout ● Meal prepping your meals (& actually eating them) ● Walking for 5 minutes every morning Once you come up with something meaningful, start building your “grit” muscles by getting it done, no matter WHAT. Tell yourself: “GO TIME!” … and put on your game face. Pro tip: Choose just 1 thing to work on at a time. Layer on more when you’re ready. This keeps it positive vs. just another “thing” to add to your to-do list. 2. Find small ways to prove yourself to yourself. Go the extra mile (or minute). Spend an extra minute or two walking your neighborhood, or go for an extra rep during your next workout … just to see if you can (while being safe, obviously). When you add that element of playfulness, it makes it fun — and it also helps you get better, faster! Any time you are tempted to “cheat” or cut corners … DON’T. It’s almost always worse in our heads than it is in real life. And you will be SUPER PROUD of yourself when you’re done (which keeps you moving forward). One of the things I love most about this approach is that it helps you focus on your possibilities vs. your limits.

A lot of people ask me about willpower because they think they don’t have enough of it. ​ Here’s what’s wild about that: it turns out, the fact that they think they don’t have enough willpower might be why they don’t have enough. ​ Say what? ​ Back in the 1990s, scientists came up with a theory called “ego depletion,” which basically says that willpower is a limited resource. ​ And, if you’re tired, stressed, or have made a ton of decisions during the day, you’re more likely to run out of it. ​ Which sets you up for skipping your planned workouts, ordering takeout instead of eating a healthy home-cooked meal, etc. ​ BUT… new research suggests that ego depletion may only apply if you believe in it. ​ So, if you believe you will run out of willpower, you probably WILL. ​ WOW. ​ But this is actually really good news. ​ It means you can take back control (and personal responsibility!) over your actions — and stop “relying” on willpower! ​ One way to do that: the next time you feel like you don’t have willpower, go into PROBLEM-SOLVING MODE. ​ Ask yourself: Why do you feel like your willpower is slipping? ● Is it a schedule problem? ● A planning problem? ● Are your expectations too high, too soon? ● Are you tired? ● Are you stressed or upset? Nothing is more motivating than feeling like you’re making solid progress — and the way to keep moving forward is to keep solving those problems! ​ Ready to start achieving consistency without frustration or overwhelm? Send me an email (deb@fitwithdeb.com) and let's chat about solutions! P.S. Try Fit + Fresh for FREE! It's where all my recipes, workouts, and resources are!

Let’s talk about cravings for junk food – and what you can do to beat them. ​ You know what I’m talking about… you’re sitting at your desk at 2 p.m. and suddenly ALL you can think about are chocolate chip cookies. ​ Or you’re watching TV at night and feel the ice cream or chips in the kitchen calling your name. ​ These cravings are super common — and they can be caused by a lot of things. ● You could be hungry ● You might be stressed, lonely, or bored ● You’ve developed a habit of snacking around a certain time or activity ● Your hunger hormones might be out of whack from a bad night of sleep or because it’s that time of the month ● You might have a nutrient deficiency Eating a special treat every once in a while is fine — and even encouraged! But on a regular basis, it can get in the way of your results (not to mention your health). ​ I’ve got a 4-point list to help you slay those junk food cravings and take back control! Plan ahead. Have healthier options on hand: fruits, cut-up veggies, nuts, etc. (PS: I know you already know this — but do you actually DO it? :) ) Hide food offenders. If you have foods in the house that bring on cravings, keep them out of sight! Eat it. Allow yourself to snack on your favorites once in a while. This way they don’t become “forbidden foods” that make you crave them even more. Try mindful eating. When you do indulge, make eating that food your only activity. Turn off the TV, get off your phone, and savor every bite, noticing its taste, texture, temperature, etc. This can help you feel more satisfied with a smaller portion. Plus it can help you decide whether you’re eating because you’re actually hungry… or because of something else (entertainment, to relax, bored, etc.). ​​​ Habits can be changed — they just take time! ​ Have questions about boosting your health & fitness? Email me (deb@fitwithdeb.com) and let's chat! ​ Deb P.S. Try Fit + Fresh for FREE! It's where all my recipes, workouts, and resources are!

Here’s a fact: even if you love veggies, it can be hard to get the required amount (2 to 3 cups a day). ​ And that’s a shame, because veggies are packed with vitamins, minerals, and plant compounds that your body needs to function at its very best. ​ If this is something you struggle with, I’ve got some easy ideas to help you ramp up your veggie intake: ​ 1. Chop them into tiny bits … and stir them into scrambled eggs, soups, potatoes, casseroles, etc. When they are minced, you barely notice them! ​ 2. Add them to every meal … one meal at a time Start by finding ways to add them to the easiest meal (probably dinner), and then when you master that, move on to another meal. ​ 3. Be intentional about it Decide it’s not a balanced meal if it doesn’t contain veggies, and then get on it! ​ 4. Make them tasty Experiment with adding sauces and spices to your veggies. This makes a huge difference! ​ 5. Be sneaky Try adding carrot or pumpkin puree, spinach, and/or mushrooms to your burgers or meatloaf. ​ I have hundreds of vegetable-filled recipes in Fit + Fresh, which you can enjoy for FREE!

Let's get rid of what's standing between you and your goals. This could be food you put in your body … what you focus on with your thoughts and beliefs … and anything else that’s cluttering up your health journey. The first step is probably the hardest … It’s getting REAL and identifying exactly what’s holding you back. It’s a challenge because we can get into autopilot with our everyday life … and we don’t even notice what’s in our way! I have an exercise you can do to help. Grab your favorite pen and a journal – or open a Google doc – and start writing. (Pro tip: The words you will write are for YOUR EYES ONLY and you can throw away/delete what you write later if you want!) Make a list of ALL of the reasons you think you haven’t been able to achieve your goals. Seriously, write down everything! Maybe you hate getting up early … don’t like “healthy” foods … feel like you don’t have willpower or motivation … feel overwhelmed … feel alone in your journey …or maybe there are factors outside of your control. Or maybe you think your goals are for other people – not for you. Let loose and write it ALL down. THEN, read through your list and look for common themes: time factors, mindset/motivation issues, confidence, support/accountability, etc. Now it’s time to get into problem-solving mode and TAKE ACTION. ● Don’t have support? Find it! Think of the health-minded people in your circle and enlist them, search for an online community, and/or work with a coach (a real game changer). ● Not enough time? Get creative. Find ways to sneak health into the spare moments of your life. A coach can help with this, too. ● Mindset issues? Surround yourself with motivation – read self-development books, watch inspiring YouTube videos, and keep a journal to track your progress. This is a HUGE area where a coach can help. Imagine how great will it feel to finally ditch the obstacles between you and your goals. INCREDIBLY GREAT. And I'm here for you if you don’t want to do it alone. P.S. I have 2 open spots available for one-one-one coaching. You can apply here.

When you are in the middle of a workout and it starts to get hard, what do you do? Say, “Well, I guess I’ve reached my limit today,” and stop Ask yourself, “Why is this so hard for me? I’m in terrible shape. Why do I even try?” Tell yourself, “Bring it on. This is where I SHINE and when it counts the most!” Here’s another example: Over the past few days, you’ve been swapping out your not-so-healthy snack with healthier choices. Suddenly you are hit with a MAJOR craving for cookies — but you’re not even that hungry. What do you do? Say, “I’m just going to eat the cookies anyway because life is short and who cares.” Ask yourself, “Why I am so weak? There must be something wrong with me to get all of these cravings.” Tell yourself, “I’ve got this! This is a chance to show my old cookie habit who the real boss is around here!” Here’s a sneaky secret about both of those scenarios that very few coaches are willing to talk about. Making changes – even healthy changes — can be HARD sometimes. It’s because you’re moving out of your comfort zone … which is a good thing! “You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” ― Roy T. Bennett It’s a sign you’re making REAL progress. Not just physically, but also mentally. And things WILL get easier. And easier. And easier. And soon you won’t even have to think about it that much … because it’ll become a HABIT. I can help you do all of that with my time-tested method and support, accountability, and more. Remember: you don’t have to do this alone! My current challenge ends this weekend (and I can't wait to give away prizes to these amazing women who rocked our 8 week program). This means a NEW PROGRAM is coming so be sure to open my next email!!!!!!!!!!!! P.S. Open my next email!!!

I’ve got a feel-good email for you today … …. because it’s packed with THREE stretches that will open up your hips from every direction! ​ These all feel GREAT while you’re doing them, and they’re perfect for the next time you’re watching TV or want to unwind after work. ​ Before we dive in, here’s the deal with your hips: they can get tight either by being active (running, biking, etc.) or inactive (sitting or standing in one place). ​ And that tightness can set you up for a chain reaction of pain and/or discomfort: ● Sore knees ● Low back pain ● Sore glutes ● Pain and shuffling when you get up and walk If you experience any of these, you’re going to LOVE these stretches… ​ Relaxing Hip Opening Stretches: ​ 1. Kneeling Lunge Hip Flexor Stretch Get into a half-kneeling position on the floor. Your left knee should be on the floor, with your right leg in front of you, knee bent at a 90-degree angle, and right foot on the floor. Tuck your pelvis slightly to keep your spine aligned as you feel the stretch in your hip flexor. Hold for 5-10 seconds, relax your hips, and repeat for a total of 10 reps. Next, target your inner thigh by moving your right leg out to the side so that your right foot is pointed slightly toward the side wall. Gently let your body sink toward your knee, and hold for 15-30 seconds, then return to the starting position. Repeat on the other side. ​​ 2. Leg Crossover Stretch Lie on your back on the floor, your knees bent and your feet on the floor. Your arms should be stretched straight out to your sides from your shoulders, palms facing up. Brace your core and pull your shoulders down and back from your ears and try to hold that position during this stretch. Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away from your body to increase the stretch. Now, slowly drop your knees to your right, so that your left foot rests on the floor, trying not to arch your back. Hold for 15-30 seconds and repeat on the other side. ​​ 3. Seated Butterfly Stretch Sit on the floor with your legs folded in front of you. Sit tall, and brace your abs to keep your spine stable. Tip forward from your hips, lowering your elbows so they rest on your inner thighs to press your legs toward the floor. Keep your spine and neck aligned (don’t round them forward). Hold for 15-30 seconds and return to the starting position. Try doing those exercises as a circuit, and repeat 2-3 times through. Your hips (and core!) will thank you. P.S. Check out our Fit + Fresh site for FREE! It's where I store all my workout videos, recipes, and resources!

We’re getting a little personal today, but we can’t talk about core strength without today’s topic: digestion! You might not realize it, but your posture (and core strength) have a HUGE impact on how you digest your food. Here’s how: 1. Heartburn & Sluggish Digestion Slouching after you eat can cause pressure in your abdomen, which can trigger acid reflux – which is when stomach acid squirts back up into your esophagus. This can cause heartburn. Plus, there’s some evidence that slouching can slow down your intestines as food and waste move through your system. 2. Incontinence Slouching can also increase the pressure inside your abdomen, which puts pressure on your bladder. On top of that, hunching over makes it harder for your pelvic floor muscles to stand up against that pressure, which can lead to urine leaks. 3. Pooping I told you we were going to get personal! The thing is, sluggish digestion can lead to constipation, bloating, and gas. Your posture also plays a surprising role during bowel movements. Slouching can make it harder to go and may be linked with constipation – and even hemorrhoids if you strain. Sitting with a neutral spine (think about elongating through your sides) and tipping forward slightly from the hips can help ease the “go.” So can placing your feet on a footstool so that your knees are higher than your hips (similar to squatting). Just a few reasons to think about keeping your core strong, stable, and aligned! P.S. Check out our Fit + Fresh site for FREE! It's where I store all my workout videos, recipes, and resources!

You know those nights when you crawl into bed feeling exhausted — and you realize your sheets are clean and fresh out of the laundry? Your bed feels SO cozy and comfy. But it doesn’t just feel good… it also makes it easier to get a good night of sleep! It’s one of life’s little pleasures… … all made possible thanks to a boring habit. Seriously, how many people wake up saying: “Woohoo! I get to change my sheets today!”? (Answer: Very few. ;-)) But we do it anyway because of the payoff. The irony is that almost every small pleasure in life — and every success! — is built on a foundation of everyday habits. And a lot of those habits are (yes I’ll say it) boring. Those habits affect ● Your health ● Your fitness level ● Your skills ● Even your relationships & retirement account! There’s nothing sexy about the process — it’s just a matter of continually making good choices, and showing up and doing the work. ● Choosing to eat healthy foods (even when you don’t want to) ● Choosing to exercise regularly (especially when you don’t want to) ● Choosing to keep trying a new skill until we master it (even when you don’t feel like it) The payoffs are definitely WORTH IT. But there’s something else you need to know. There’s another habit a lot of people develop in life: the need for instant gratification (wanting what we want, when we want it — right now). Overcoming that habit means learning a new skill: delayed gratification. You can learn it like you learn every other skill in life (driving, playing an instrument, cooking, writing): You practice it… one day at a time. So, what’s ONE habit can you practice — starting today — that will help you move the needle toward a healthier & fitter body? P.S. Check out our Fit + Fresh site for FREE! It's where I store all my workout videos, recipes, and resources!

In honor of the everyday love of CHOCOLATE, I wanted to share 14 tasty chocolate recipes that are both delicious and healthy! These are taken from multiple programs of mine, so enjoy the tasty decadence!

I haven't sent an update lately on my stupid back. My back has been hurting for, oh, around a dozen years. Unfortunately, pain has a chain reaction effect, so the area of pain has expanded over time. I'd love YOUR help. Do you have suggestions for me? Just email me (deb@fitwithdeb.com) and share your wisdom. Here is what I've tried without success:​ ​​​​​​ * Dry needling * Massage and massage guns * cupping * PT * x-rays and scans * various injections * strength training (and stretching) * creams and oils and Epson salts * tens unit stimulation * prescription pills * back stretchers and inversion table * flotation tank * chiropractic care * nerve ablations * inversion table * CBD stuff * recoiling * cryotherapy * eating pretty clean * hyperbaric chamber Thank you so much for your expertise and care! I look forward to hearing from you!​ ​​​

A lot of people tell me one of the reasons they don’t meal prep is because either they or someone in their home won’t eat leftovers. Understandable! But guess what? It’s still possible to get all of the time-saving and stress-busting benefits of meal prepping WITHOUT having to eat last night’s dinner! Here’s how: instead of cooking entire meals in advance, you cook and/or prep your INGREDIENTS ahead of time. ● Proteins ● Carbs like rice, quinoa, etc. ● Pre-chop your veggies Then, just before it’s time to eat, just assemble the meal from your prepped ingredients. Some ideas: ● You could poach chicken breasts, brown turkey or roast a chicken. ● Bake some sweet potatoes, steam some rice, or prep some quinoa. ● Chop onions, dice carrots, or slice peppers (you know I buy precut veggies to save time) Having everything prepped and on standby makes throwing together a balanced meal fast and easy. “Cooking is easy. All you have to do is make sure all of the ingredients taste good. If they all taste good, then your meal will taste good.” You could create a taco or burrito bowl, make a stir fry, assemble a casserole, or even create one of my personal go-to meals when I’m busy: the Anything Bowl! The Anything Bowl is definitely NOT gourmet but it is delicious. All you do is combine a portion each of protein, starchy carbs, and vegetables in a bowl, and (this is the key) top it with your favorite healthy sauce or seasoning. You could add guacamole, sriracha, low-sugar barbecue sauce, or coconut aminos. Heat it up, and voila! It’s time to eat. P.S. Get my "Busy Girl's Guide to Meal Prep" in our Fit + Fresh site for FREE! It's where I store all my workout videos, recipes, and resources!

I get asked all the time: “How do you stay so motivated?” Fact: I don’t! …. So I work at it! Motivation is like a muscle – the more you flex it, the stronger it becomes. But what do you do to get your motivation “muscle” in shape in the first place? You find ways to intentionally keep yourself motivated! I’ve put together a list of proven ways to build motivation right into your healthy habits. 1. Make it fun! Try a new recipe. Do a new workout. Listen to your favorite music. Challenge yourself to try one new fruit or veg a week. 2. Set a goal that gets you psyched. Go for a weekend mountain biking getaway. Try a new recipe every week for three months. Sign up for a dance class. 3. Make it part of your routine. Park farther away from your destination. Take the stairs. Go for a lunchtime walk outside. Work out as soon as you wake up in the morning. Hit the grocery store first thing on a weekend morning. 4. Create a journal. Document your progress: What did you do today that was great? What are you planning to do tomorrow? Write it down – and also write down how you feel about it. 5. Set up a reward system! Internal rewards: Be sure to tell yourself “good job” every time you follow through on your commitments to yourself. (It really does matter.) External reward: Set milestones and then reward yourself (new shoes, new gear, massage, etc.) for reaching them. 6. Build a solid support and accountability circle. Find a supportive friend or group that will keep you moving forward. Working with a coach is invaluable here! 7. Motivate somebody ELSE! Motivating others is incredibly motivating for YOU. How do I know? Well, let’s just say I am writing this email and it’s getting me psyched about my own plan! 8.Start the day off right. When you start your morning with a healthy meal or workout, it can set the tone for the entire day! 9. Work with a pro. There is nothing more motivating than seeing – and feeling – a noticeable difference in how you feel, move, and look! If you're a busy woman who's struggling to get healthy habits to happen and you want visible results, you can apply for one-on-one coaching with me.