Good habits are easy to begin. Every day millions of people around the world resolve to make their life better in some way. These are not lazy people. They work very hard to get the result they’re looking for. Yet new habits can be incredibly frustrating to make stick.

Have you heard that all or nothing leads to nothing” So many times I hear women rattle off a list of ALL things, the rules, they must follow or do if they are going to go all in to hit their goals!!  They do this for a bit then get burnt out and their old habits start to creep back in.  So if you’ve shouted — I hate dieting!  The best way I know how to do that is to break up with the all or nothing mindset is to focus on one thing. When you focus on “one thing” it helps you to put things in perspective. Join me on Tuesday when I break down how you go about choosing your one thing and how it can lead to making other healthy choices down the line. Watch replay here. 

I challenge you to ask yourself, what’s the one thing you can do such that by doing it, everything else will be easier’  This line in the book, The One Thing, changed my thinking about pretty much everything.

Life is like a domino when you look at the big picture, instead chasing small things, you chase one thing that can have a major effect on a goal. Show notes 

What is you one thing” Please leave a comment below.

I’ve been able to achieve much in my life because of my confidence. One thing that really gets me fired up is when I don’t see women stepping up and claiming what they want.

I see them getting overwhelmed by too many choices and not knowing which direction to turn or not having confidence in themselves about just going for it. Several years ago when I looking to make a big career shift it was recommended to me to read the book, Feel The Fear And Do It Anyway. That book has helped me so much. Anytime I feel the butterflies in my stomach when I’m trying something new, I take a deep breath and just go for it.

Self-confidence helps us believe that we can handle whatever task or challenge comes our way. Who couldn’t use a little more of that. With all that is going in life it’s so easy to get bogged down with reading and gathering information. Raise your hand if you’ve been guilty of this, too busy planning, and feeling the fear that it wouldn’t be perfect to take action. Yes, planning is important, but if you fail to implement your plan, you won’t see results, no matter how perfect the plan is.

Wanna boost your confidence” Give these 6 things a try.

1. Get specific. Let me ask you on a scale of 1-10, how confident are you that you can tie your shoes drive a car or brush your teeth’ You said 10 right”

Now let’s take a look at some situations where you’d like to feel more self-confident. Let’s make a list. Some examples might include dating situations, public speaking, meeting new people, being more assertive at work, or getting and staying fit. .

2. Build YOUR self-confidence definition Find a time when you have at least 20 minutes and journal down about a half-page of notes regarding the specific situation where you wish you had more self-confidence. How would you act’ How would you look to others’ How would you feel’ Think about your body language, facial expressions, tone of voice, and breathing. I want you to feel this in your body. Lisa Nichols talks about how she use to visual sniffing Oprah Winfrey’s couch when she was writing her section of the book, The Secret. When did appear on the show she was frustrated because they weren’t sitting on her couch so she couldn’t smell the leather.

Make sure you define and understand what self-confidence looks like to you. When you can describe what you confidence to FEEL like for you. Each person have a different definition.

3. Hindsight is 20/20. Close your eyes and imagine that you’ve already been through the situation your desire. Now visualize yourself being incredibly self-confident. Put in as much detail as possible. Really take the time to feel this!! I know it sounds a little hairy fairy, but when you get the feeling that you have achieved this it will shift your brain to help know what achievement feels like. Seriously, See yourself acting in accordance with the definition that you’ve listed in the previous step.

Do this visualization at least once a day until it’s 100% believable to you. The best time to do this is, first thing in the morning or right before you go to bed. This is when you brain is more likely to receive it. Then when you face the situation that you want have more confidence in, give it a try. Ladies, it’s not about perfection. The focus should be on your personal growth testing yourself so that you can grow into this new found confidence..

4. Get physical. I’m a huge believer in change your body change your mind. Attempt to sit, walk, talk, and act like a confident person. Intentionally try to take on the physical characteristics of someone that’s brimming with self-confidence. Smile and stand up straight. Use good eye contact.

Before you realize it, this will become a habit. Your current physicality is merely a poor habit. Form a new, positive habit of using confident body language.

5. Stretch yourself. Come up with a list of activities that will stretch your confidence muscles. It can be little tasks that you find slightly uncomfortable. It could be standing in the front of the room in your kickboxing class; maybe it’s starting a conversation with a stranger. As these little challenge become more comfortable, you can concentrate on more difficult tasks.

Building self-confidence requires action. Take some time each day to work on your self-confidence. There are few things that will have a greater positive impact on your life than increasing the level of confidence you have in yourself.

Create an action plan and stick to it. Self-confidence can be very easy to build if you make the effort. A little work can result in huge rewards

Would you love a little help to get you going” Would you like to feel free and confident in your body” Will you give it 5 days”

I’ve been able to achieve much in my life because of my confidence. One thing that really gets me fired up is when I don’t see women stepping up and claiming what they want.

I see them getting overwhelmed by too many choices and not knowing which direction to turn or not having confidence in themselves about just going for it. Several years ago when I looking to make a big career shift it was recommended to me to read the book, Feel The Fear And Do It Anyway. That book has helped me so much. Anytime I feel the butterflies in my stomach when I’m trying something new, I take a deep breath and just go for it.

Self-confidence helps us believe that we can handle whatever task or challenge comes our way. Who couldn’t use a little more of that. With all that is going in life it’s so easy to get bogged down with reading and gathering information. Raise your hand if you’ve been guilty of this, too busy planning, and feeling the fear that it wouldn’t be perfect to take action. Yes, planning is important, but if you fail to implement your plan, you won’t see results, no matter how perfect the plan is.

Wanna boost your confidence” Give these 6 things a try.

1. Get specific. Let me ask you on a scale of 1-10, how confident are you that you can tie your shoes drive a car or brush your teeth’ You said 10 right”

• Now let’s take a look at some situations where you’d like to feel more self-confident. Let’s make a list. Some examples might include dating situations, public speaking, meeting new people, being more assertive at work, or getting and staying fit. .

2. Build YOUR self-confidence definition Find a time when you have at least 20 minutes and journal down about a half-page of notes regarding the specific situation where you wish you had more self-confidence. How would you act’ How would you look to others’ How would you feel’ Think about your body language, facial expressions, tone of voice, and breathing. I want you to feel this in your body. Lisa Nichols talks about how she use to visual sniffing Oprah Winfrey’s couch when she was writing her section of the book, The Secret. When did appear on the show she was frustrated because they weren’t sitting on her couch so she couldn’t smell the leather.

• Make sure you define and understand what self-confidence looks like to you. When you can describe what you confidence to FEEL like for you. Each person have a different definition.

3. Hindsight is 20/20. Close your eyes and imagine that you’ve already been through the situation your desire. Now visualize yourself being incredibly self-confident. Put in as much detail as possible. Really take the time to feel this!! I know it sounds a little hairy fairy, but when you get the feeling that you have achieved this it will shift your brain to help know what achievement feels like. Seriously, See yourself acting in accordance with the definition that you’ve listed in the previous step.

• Do this visualization at least once a day until it’s 100% believable to you. The best time to do this is, first thing in the morning or right before you go to bed. This is when you brain is more likely to receive it. Then when you face the situation that you want have more confidence in, give it a try. Ladies, it’s not about perfection. The focus should be on your personal growth testing yourself so that you can grow into this new found confidence..

4. Get physical. I’m a huge believer in change your body change your mind. Attempt to sit, walk, talk, and act like a confident person. Intentionally try to take on the physical characteristics of someone that’s brimming with self-confidence. Smile and stand up straight. Use good eye contact.

• Before you realize it, this will become a habit. Your current physicality is merely a poor habit. Form a new, positive habit of using confident body language.

5. Stretch yourself. Come up with a list of activities that will stretch your confidence muscles. It can be little tasks that you find slightly uncomfortable. It could be standing in the front of the room in your kickboxing class; maybe it’s starting a conversation with a stranger. As these little challenge become more comfortable, you can concentrate on more difficult tasks.

• Building self-confidence requires action. Take some time each day to work on your self-confidence. There are few things that will have a greater positive impact on your life than increasing the level of confidence you have in yourself.

Create an action plan and stick to it. Self-confidence can be very easy to build if you make the effort. A little work can result in huge rewards. Would you love a little help to get you going” Would you like to feel free and confident in your body” Will you give it 5 days”

Anyone else. Every time we change the clocks there are rumors that we will finally stop this nonsense. Seriously farmer these day they have mechical equipment and lights. They don’t need the sun.
Since this probably won’t be happening anytime soon. I’m focused on boosting my energy without have a coffee IV drip.
When you can’t take a nap. Give these 4 things a try.
1. Take cold shower. The cold gives your body a rush of norepinephrine, cortisol and testosterone all of which helps make you more alert and alive. If you live in a cold climate you can do the same thing by stepping outside.

2. Change your scenery. Go somewhere new and you will go into an attentive mode as your brain tries to assess the new surroundings.

3. Jumping up and down. You see athletes do this when they are getting ready to go into play. Tony Robbins talks about this. It can be on a mini tramp or it just be on the group. Jumping lets more oxygen travel to your brain and activates all sorts of neurotransmitters.

4. Priming. Watch or listen to something that pumps you up. Kitten videos on Youtube Eric Thomas videos anything that makes you feel good!!

Other than a nap what are some of your go tos to have more energy”

Favorite Quote: “Start where you are, use what you have, do what you can.” Arthur Ash

The Love Round

In what way do you practice the most amount of self-love’

I journal every damn day!

In what way do you struggle in giving yourself love’

Managing my workouts so they aren’t too extreme.

What has you most excited right now’

My women’s retreat!

What was holding you back from loving yourself’

Perfection – I had to be perfect.

What’s the best advice you’ve ever received’

Find someone who has what you have and follow it.

Click here to listen

It happens to everyone, you get excited about starting a new diet, a new workout program or just ready to make serious change about you health! We set big goals and have big expectations about what’s possible for us!! On Fab Fit TV we will touch base on how to set smaller goals so that you can achieve momentum and actually achieve more.

During the show we will talk about what is a realistic goal. We’ve all done it, got all excited and gung ho for all the changes we were going to make in our lives. Yet, we forgot to focus on our current situation. I”m not saying that you can’t change, but you need to be realistic about how quickly you can make changes — are you a speedy sally, middle of the road mary or comfortable connie.

You all so need to consider the pitfalls. It’s called life, kids get sick, cars break down, bosses have us work late or bad weather. Whatever it is, there will always be something that pops up! How will you go around, over, under or burst right through when you face a set back’

How will you know how you are doing’ Remember when you were a kid and you were get to a new level in a game you’d want to save it and show off to anyone who would listen =) Grab your goal setting action guide right here.  Watch the replay right here

It happens to everyone, you get excited about starting a new diet, a new workout program or just ready to make serious change about you health!

We set big goals and have big expectations about what’s possible for us!!

On Fab Fit TV we will touch base on how to set smaller goals so that you can achieve momentum and actually achieve more.

During the show we will talk about what is a realistic goal. We’ve all done it, got all excited and gung ho for all the changes we were going to make in our lives. Yet, we forgot to focus on our current situation. I”m not saying that you can’t change, but you need to be realistic about how quickly you can make changes — are you a speedy sally, middle of the road mary or comfortable connie.

You all so need to consider the pitfalls. It’s called life, kids get sick, cars break down, bosses have us work late or bad weather. Whatever it is, there will always be something that pops up! How will you go around, over, under or burst right through when you face a set back’

How will you know how you are doing’ Remember when you were a kid and you were get to a new level in a game you’d want to save it and show off to anyone who would listen =)

Join me on Tuesday, February 7th at 6:30pm EST Watch here LIVE

I want you to know that eating and training to get a lean, sexy, slender physique can ACTUALLY be very straightforward. Yup — it can be.

Once you cut through all the BS!! 

This eposide will show you how you can get your dream body without using any of the drastic measures.

So if you are looking to lose a few pounds for a vacation, or you want to blast body fat to fit into that little black dress, or maybe starting speaking on stage, this show is for you. Ways to build a sustainable healhty living life. Grab your show notes here. Watch the replay right here!! 

Next episode, Tuesday February 7th!

One of the biggest things I hear from my folks is how to stay and get motivated. Trust me there are plenty of days that I don’t want to get out of my warm bed to workout, so I use many of these to get my ass out of bed. Have a look and leave me a comment below as to which one you will use.

1. The after glow! No one skips to the gym every workout, but damn that feeling after it, it’s a high. I use that to that motivate me on those morning when it’s dark, cold and rainy.
2. It’s me time. I workout first thing in the morning, it’s my time. It’s the time where I’m not on deadline for anyone. I don’t owe anyone anything. This is where I clear my head and believe it or not this is where I get most of my creative downloads. I make “me” time a priority, and don’t miss that appointment.
3. Weight management. Move it or lose it. Sure watching what I eat is key, but you also gotta move your body.
4. Having fun. This is HUGE. if you are doing something you hate or don’t look forward to you won’t last long. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
5. Picture the future!!! This can be tricky when you feel like you are far from your goal. Trust me, visualization has been cornerstone for me. I l close my eyes and see a slimmer, leaner me!! I take that to how will I feel when I hit that goal and it puts a smile on my face.
6. Magazines. Now this is a double edge sword for some. I use magazines, as way to see what’s possible!! It motivates me to read fitness magazines. Now if this is not the case for you and you read them and start playing the comparison game then I recommend you don’t look at them.
7. Blogs. I’m an info junkie, I really like researching the shit of stuff and seeing how I can improve my results OR results for my clients. I also enjoy reading blogs about it shows the ups and downs they go through, and you can learn from their experiences.
8. Success stories. I find the success stories of others incredibly inspirational. They show me that we all have our own shit and if you have a strong enough goal that can overcome anything. I read these stories when I feel like having a pity party!!
9. Facebook Groups. It helps to be with other people who are feeling the same way you are about getting healthy. Knowing that you aren’t alone, knowing that you everyone has the same challenges that you do trying to get healthy. You also share your victories and hacks for ways you overcome different obstacles. It really helps. Here’s a link to my Facebook Group.
10. Rewards. I do this all the time, monthly workouts or when I hit my goals. My husband and I make a pact to workout for 200 times in a year. Every workout we put a $1 in a jar. At the end of the month we count out how many times we worked out and use that money to offset a dinner out or a movie. You can do the same thing, with pedicures, massages, travel, workout clothes, music.
11. Fitting into everything in my closet. Most days you’ll find me in yoga pants and a fleece! But I do make it a point to go out in the world in real clothes. My goal is to not worry if only a few things in my closet will fit! I want grab whatever I want and just put it on!!!
12. Stress relief. Back in my corporate career exercise was my salvation!!! When I was frustrated with a situation or my blood sucking boss, I would go out for a run. When I got back from that run I would forget what I was pissed off about. I’d be recharged and in a much mental headspace.
13. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
14. A workout partner. If you aren’t motivated to workout on your own finding a workout partner is ideal. My workout partner is my husband; we keep each other accountable especially when we both don’t wan to get out of bed on those cold New England mornings. Do you have someone that could be your workout partner’ Think about it like this if you make plans with someone you don’t want to leave anyone hanging.
15. An exercise class. Don’t want to come up with your own workouts’ Head to a class, perhaps with a friend, and you’ll be motivated to get there and work out. If you need a little extra motivation go to one of those boutique classes where if you don’t show up you’ll be charged.
16. A coach or trainer. I’ve been a trainer for over 15 years and many of clients needed an appointment with someone would tell them what to do. They were busy executives and made decisions all day. This was “their “ time and just went with the flow. So.. if you’ve ever wondered were trainers or coaches worth the money, the answer is a YES!
17. An exercise log/graph. How will you know how you are doing if you don’t track! I have a work log from when I first got serious about working out. Each workout I go in with a plan, when you wing it, you will not do what is necessary. Plus how will you know if you are improving. Every 2-4 weeks you should be able to lift heavier weights
18. Your before picture. This is a tough one. Not many like to have their pics taken, but I tell you if you aren’t’ taking your pic, how will you know how you are doing’ I know you will want to do this with a scale, but the scale can’t tell you the entire pics. Track your journey with pics, you’ll be glad you did. You often don’t realize how far you’ve come. Take pictures.
19. I want to live to my 90s. My grandmother is 93 and still very active. My goal is to be like her. I want to be able to do what I want and not let my body hold me back. As they say move it or lose it.
20. Break up with the scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. Do the combination of pics and measuring tape to get a overall sense of what is happening.
21. Set a measurable goal. A number of days to work out, a number of miles to run this week, number of clean meals you will eat or set a bed time. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable. If getting healthy is a new habit set smaller daily goals so that you feel confident to build momentum. I’ve been working with my clients to set 3 small daily goals/day.
22. Posting it on your blog or social media. We all want to root for someone. Share your journey with the world!! Let them know the highs and the lows. Already fit, most people are always looking for a new recipe, meal ideas, workouts or just motivation. Make the world part of your story.
23. Motivational quotes. I’m a sucker them!!!! Print them out or put them on your computer desktop or wallpaper on your phone.

So, what’s your motivation”  Need some additional support. I created a 7 day express coaching program to help you get started and keep moving forward.

Meal prepping is an excellent way to eat healthier and lose weight.

When you have food in the house you are less likely to swing by the drive through or hang out by the vending machine. It’s a big time savings do that during the week, when life get hectic you know you can always reach in the fridge and food ready to go!!

When I meal prep I just focus on lunch — I make my dinner fresh every night. Most of us work from home and I find that making lunch breaks my flow or if I’m between coaching calls, it’s easier to just grab something prep cooked then to plan around making lunch.

Plus — I don’t really enjoy cooking so this makes one less meal to deal with during the week.

▶️ Choose one time per week to cook. If you can, shop and cook your meals on one particular day and time each week.

▶️ Use a crock pot or insta pot to save time and effort. Pinterest is brimming over with recipes.

▶️ Plan for snacks. Rather than leaving your fate to the vending machines or what’s in the display case at your favorite coffee shop.

Enjoyment of your food is key here – and when you love a recipe or enjoy eating leftovers, it’s perfectly okay to make up a batch and serve it later on during the week.

I shop on Saturdays and cook on Sunday evening. I’m not a Martha Stewart! So don’t think it’s gourmet throw down!!

• I buy 2 different veggies (butter squash, sweet potatoes, mushrooms, green beans, zucchini, broccoli, cauliflower)
• I buy 2-3 different lean proteins (I’ve gone vegan, but my hubby ain’ about the so I need to have some meat in the house)
• I cook a big batch of rice or quinoa — I add in some green veggies
• I’ll make a roasted veggie soup
• I’ll have a big ass salad

This is all done in 1 hour on Sunday. I’m not spending hours in the kitchen nor am i posting freaking a picture of a million pieces of tupperware!!!

I’m all about efficiency. I get in an out of the kitchen no messing around!!!

What’s your hack to get your food prepped”’