Dodge This Passive Aggressive Food Pusher

This time of year it seems that everyone turns into a food pusher.

You know what I’m talking about…
Here, taste these cookies. I got you this tower of chocolate for Christmas. Here’s a dish that you have to try…I made it myself!

And just try to politely say “No. Thank you”….
For most food pushers that just won’t do.

Girl refuse to eat cake. Isolated.

Especially when you get this passive aggressive push:

Food Push #1: “You are obsessed with dieting. Just take a break today.”

This is designed to instill some guilt in you about the decisions you are making to improve yourself.

Why people feel the need to control others or make themselves feel better by making you more like them is always baffling to me.

You would think that seeing how committed you are to your goals would motivate them to set some goals and achieve them as well. [Read more…]

Black Friday Survival Guide

istock-shopping-Silhouette-199x300  There is a good chance that you are reading this after you’re enjoyed a (huge) delicious meal with your family and before you get ready to head out to some can’t-miss-deal at your favorite store.

So since I have you as a captive audience for a bit I want give you a few tips so that you can survive tomorrows shopping “festivities” with as little damage to your waist-line as possible.

After all, I’ve been drilling into you the fact that you can’t outwork a bad diet so even though it’s ok to treat and splurge a bit. We gotta keep the main goal in mind. These tips will help. [Read more…]

End food cravings – New technique

You wake up each morning with every intention of eating “good” today.

But let’s face it, we live in a world where food temptations are everywhere…which lead to cravings, which lead to you eating things that you shouldn’t. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

But you have a powerful tool against cravings and temptation: Your Brain.

Your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

So here’s how you can fight back!

Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time.

You feel wonderful about the river because it’s making you feel happy.

Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps: [Read more…]

Don’t End Up Skinny Fat

Skinny fat? ….what in the world is that??

The official definition (from wikepedia): Normal weight obesity is a condition of having normal body weight, but high body fat percentages and has the SAME health risks as traditionally classified obesity.

Translation: This is a person who has dieted so aggressively that her body has used most of her muscle for fuel leaving her with more fat than muscle and although she may be “skinny” and fit into her smaller jeans she is in fact obese.

Her clothes will hang and sag in all the wrong places, she ends up smaller, but is still not happy with how she looks. All her hard work has left her “skinny fat”. Or normal weight obese. Yikes!

But it’s no joke, in my 1-on-1 days I used to work with women who weighed pretty close to 100 pounds and yet had clinically obese levels of bodyfat made from years of starvation diets and aerobics. [Read more…]

Mid-Week Motivation

‘Monday Motivation’ I’m sure you’ve heard/read/seen it somewhere, probably in your email in-box.

A lot of us folks that like to help others archive their goals in whatever arena in life like to throw out a shot of motivation on a Monday. I appreciate it and I’m sure you do to.

But what I realized is that most people are pretty motivated and fired up to tackle their dreams on a Monday. It’s MONDAY! The perfect day to begin all new endeavors. All those Monday motivations are basically preaching to the quire.

It’s come Wednesday or Thursday that things can begin to go south and your old habits and patterns want to creep back in. So I want to give you some mid-week motivation.
[Read more…]

No More Chubby Days

Have you noticed a pattern?

You’ll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.

After enough chubby days you’ll get back to your clean habits, and so the yo-yo goes.

This is a vicious cycle that never brings you all the way to your goal –but instead just  keeping you comfortable enough……yet FRUSTRATED!what-r-u-going-to-d0-300x300

I don’t think it’d be a losing bet to say that every single female on the face of the planet  has gone through a bit of yo-yoing in her life.

Lets’ not talk about the starvation calorie levels or unrealistic workout schedule that causes a lot of women to abandon their plan. Those all play a part, but even with a reasonable nutrition strategy and workout schedule, thousands of women still yo-yo every day.

Here’s why: When it comes to weight loss, we’ve been brainwashed to focus all of our efforts on the “results”. Your desired result is the ideal body that you dream to have – it’s your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you can only feel satisfied and rewarded when you achieve your end result, you’re likely to fail.


Think about it. Results are abstract. And if you’ve been yo-yoing for a long time, no matter how much you try, results may seem like an unattainable dream. [Read more…]

The BEST Detox Plan

Back to school time is just about as popular as new years for getting a fresh start on your exercise and nutrition.

I keep seeing all kinds of juicing and “detox” post on facebook and I have to tell you that I am not a huge fan of the typical juice and detox plans I see floating around.

Most equal nothing more than a prolonged laxative effect. Meaning you feel “cleansed” but really it’s not TRULY cleaning you out.
[Read more…]

The 2 Minute Workout Fix

2minutes-300x226Have you ever completely totally just NOT felt like working out?

You think: I’m too tired, I’m too sore, too this, too that. But it’s also one of those days that way
deep down you know you’re just kinda making excuses…..

It happened to me yesterday. For some reason even though I’ve been LOVING my workouts
lately I woke up, did my normal routine of walking my girl Zoe and when I got back in the house
I just did not want to go workout.

But I have two rules I live by when it comes to deciding to skip a workout and I want to share  them with you. [Read more…]

Your Weekend Meals

Michael Jordan once said “I’m not out there sweating for three hours every day just to find out what it feels like to sweat.”

Meaning he was putting in all that time to accomplish something. To win a championship!

It’s funny though because most people who work out regularly must do it just to see what it feels like to sweat and be sore because they take all that sweat, “pain” and time and toss it down the drain with their diet!

You see what you eat has such a HUGE impact on if and how quickly you meet your fitness goals that it simply cannot be ignored of minimized. Even on the weekend.

ESPECIALLY on the weekend! And what’s the main culprit? Eating out.

[Read more…]

Ditch the Plateau! (spring cleaning time)

A plateau is when you feel like you’re doing everything right but you’re not seeing the changes you expect to see on the scale or in your clothes. Basically you’re not progressing.

Sometimes it really is a matter of your body holding on to those last few pounds and you needing to pull out some tricks to get your body to let go of them. However in my experience working with lots and lots (hundreds!) of women I find that really there are just some things you need to buckle down on and clean up (usually in the diet) to get back on track and get over this “plateau”.

So since it’s now officially spring let’s do some spring cleaning of your weight-loss habits.

These are the top 3 areas that most of us aren’t really being as diligent as we can: [Read more…]