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”’

The key to finally stop dieting and making living healthy easy is all about building a foundation. It’s an absolute must. As easy as it would be to skip to the end of the book, I’m sorry my queen, you can’t avoid it or buy your way through.

Seriously, think about all the money that you’ve spent on diet books, programs, trackers or whatever else you thought would accelerate your results.

Trust me I tried.

In the beginning of my fitness journey I bought it all!!! I was trying to skip the foundation stage. I wanted results so bad that I did what ever I could to make them happen and guess what they always seemed to backfire on me.

Over the years I’ve broken down the fitness journey into three stages.

Speedy Sally
She makes changes easily and she calls herself a gym rat. When she makes up her mind to make a change, it’s done.

Middle Mary
She’s very adaptable. She can move fast of slow depending upon the situation. At times she likes to negotiate the changes to make it work for her

Comfortable Connie
She makes a spreadsheet for her spreadsheet. If things are mapped out exactly she Is overwhelmed and not sure what to do. She is a perfectionist and needs to completely understand the how before she can take action.

Which one sounds like you”

Wanna find out” Give this quiz a try,

Most people wake up on January 1^st and vow this is the year that they will drop the weight, make more money, have stronger relationships and/or get a new job.

The new year is a logical time to start a new, healthy behavior.

We’re 2 weeks to the new year, which one of these resolutions have you made”

1 – Lose ‘X’ pounds

 You will have a better chance of hitting this goal when you are specific. Also be prepared to give yourself time. Our bodies AREN”T on the same timetable as our minds. For most weight loss is roughly ¼ pound -1 pound/week. The more you want it the less the scale will move, so I encourage you break up the scale and use another means to measure your progress.

2 – Exercise more regularly

Right behind dieting for weight loss, starting to work out or do it on a regular basis. I encourage you to come up with a schedule that works for you and that is sustainable. I want you to not be one of those of fall apart after President’s Day.

3 – Walk 10,000 steps every day

For the last few years I’ve worn a fit bit and I’m smitten!! I love it when the fit bit buzzes when I hit 10,000. I love the community of people who I’ve met through the Fitbit groups. Walking is simple and easy and does wonders for your respiratory and cardiovascular systems. Walking is also good for your mental health!

4 – Cut back on your alcohol and caffeine intake

 I’m not telling anyone to break up with coffee. I love me some coffee. It’s my jam; it’s what gets me out of bed. I also love to have a nice glass of vino! However, too much caffeine or alcohol can negatively affect how your brain works. Also are filled with empty calories and can have a negative impact if weight loss is a goal of yours. Have an honest conversation with yourself, and see if cutting back on caffeine and alcohol is a resolution you need to make.

How do you stick to a resolution when you have not in the past’

Have you have to set yourself up for success’ Did you purge the unhealthy foods from your kitchen. Ditch the alcohol, caffeine or other resolution breaking triggers in your home, vehicle and at work.

The best way to keep going is to start small and build your effort gradually. Keep a journal where you record your progress, successes and failures.

Set challenging but achievable goals. If you stumble and fall along the way, get up, brush yourself off, and start again. Give yourself credit for your victories and reward yourself. Find a resolution partner.

Could your body use a reboot’‘  Do you think that’s possible in just 7 days””

Don’t treat your goals as pass-fail. Instead of having only two options set your goals up in a way that you have multiple ways to succeed. The best way I know is to hit your goals is to create small ones that build to your large goals. As you reach each one you will feel good about it and be motivated to continue.

I really wish I could tell you that I live to run, but no, that is so not the case. When I was training for my ½ marathon I remember I lived for pushing through the miles. Each mile that went by made me excited, because I was almost done running.

To hit your goals you need to set up a way to track. If you don’t measure, how will you know when you hit your goal or how much work you need to do to get there.

Tracking your goals you can use something as simple as a basic spreadsheet and then record your progress. You can decide what the time interval, some people prefer to track weekly while other prefer to use a daily tracking system.

Set yourself a monthly, weekly or daily target that you can achieve. This could be something such as increasing the amount of exercise that you do or not having a glass of wine every night after work. As you meet each small goal you are again setting yourself up for continued success.

Do you want to dive a little deeper into how to set yourself up for success in 2017!!! I’m hosting a 5 Day Healthy Living Challenge.

During the 1st week of January we’ll work through the 5 Problems Everyone Has With Healthy Living and How To Solve Them.

When it comes to getting healthy, have you stopped and started far too many times to count right. It happens to all of us, we start off with a bang and either come to a slow stop or come to an abrupt stop. Either way you, you get frustrated and you are mad that you on the sidelines again. I hear you.

I’ve been in your shoes!!! Not any more I’ll share with your 5 Reasons why you may have failed in the past and best of the HOW to solve them!!! Care to join me” We start Monday, January 2nd. Plus you’ll get a workbook to help you map out YOUR strategy!! #trueyoumastermind #newyearprep

http://bit.ly/5daytrueyou

Losing weight isn’t easy for anyone. For some of us losing weight and getting healthy is way difficult than others for other. So many factors, our age, genes, and lifestyle can make it hard to manage your weight. Yes, there are different techniques, tools and plans to help you get weight loss results you want—but do they seem to work short term’ Then the search continues and you start seeking yet another new diets and start You Tubing new exercises. You’re not seeing the results that you want so then you move on to another diet. This one you may ride out a few weeks or even months. If this sounds like you, you may have slipped into the routine yo-yo dieting.

What The Heck Is Yo-Yo Dieting’
You are a smart cookie! You have heard the term, no let’s define it.
If you like to change things up every now and again while watch your weight, you probably aren’t are yo-yo dieter. Who doesn’t like to mix things up, right’ The kind of yo-yo dieting that I’m talking about is when your chasing a certain look or number on the scale. This type of dieting can turn into a serious problem if you aren’t careful. The best way to describe yo-yo dieting is jumping from one diet to another in a short amount of time seeking results. Basically it means you’ll move from one diet to the next if you don’t see the results you want within a few weeks.

It’s my experience those who yo-yo diet have trouble creating a healthy eating plan that works for their live to bring permanent results they desperately want!! .

I have been there!!! In competing days I would be strict when I was getting ready for a show and then when I finished competing if it wasn’t nailed down I ate it, then I would look in the mirror disgusted with myself and then put another show to help me take off the weight. This went on for 9 years!!!  I treated my body like a crap, I basically beat it into submission. Did I get last results” Nope… all I did was stress out me and my body.

What’s the big deal”
Our bodies are always looking to find balance, When one system is out of whack then it may and will shift resources around to make sure that body will remain in balance.
Let’s be clear, making the shift to healthier food choices and starting to workout does that throw your body out of balance. You body can’t handle the extremes very well.

When we decide to “diet” we want to declare I want to lose 20 pounds and then go to bed and wake up 20 pounds lighter, right!  Our bodies aren’t that bright! It takes time for our bodies to adapt to the new lifestyle. Think about it like this, imagine your body is a TV set and every few minutes or hell seconds you keep changing the channel. Your brain is sitting on the couch trying to process everything you just scrolled through. It can it was too much too soon. The same thing happens when you yo-yo diet.

Feel Like A Failure”
I know when I was going through this every pound I put on I was beat the shit out of myself. Blame myself for not having the willpower, I would then say how can I “burn” it off or how can I further “deprive” myself to get back into my skinny jeans. With each failure, and regain of the weight my confidence took a major hit, and the more I would beat the shit out of myself for not being perfect. This took me a long time to realize but I couldn’t win the yo-yo race no matter how much effort they may place towards it.

What You Should Be Doing Instead
Fear not, my friend, there is a way to turn things around. The first thing is that you must have patience with yourself and the process. I get it, patience is not my strong suit, but if I was unhappy with myself of 9 years I had to give myself at least that long to become happy with myself.
Take this to heart; there are no overnight sensations. Same with our bodies, nothing worth having will come easy. You need to be gentle with yourself and stop trying to push your body relentlessly towards the results you want to see. Patience starts with stick to something for at least one year. Now, don’t press the panic button. When I work with my clients I teach them how to take that year and break it into 2-4 week sprint goals.

We start with small wins, this simply means cutting down on junk food, adding fruits, veggies and proteins to your daily meals, eating smaller portions, and getting your heartrate up with exercise for at least 30 minutes a few times a week. These simple changes are sure to bring about the results you want, So be patient, be gentle, and do your best to take care of yourself.

Are you an action taker” You must be you’ve read this far, I’m hosting a series of Master Classes. In the class you will learn how to take ACTION, how to stop seeking, not liking what you see in the mirror and waiting for effing results. The master class will give you the skills to just DO IT! .

—

Just like in your business, planning is not doing.
Same thing about talking you still aren’t taking the action that you need to make it happen.
It’s December, have you been thinking about it since last December’ How about the December before that’ Still thinking is NOT doing!! ACTION taking the steps gets you where you want to go.
STOP AND DO IT RIGHT NOW!! Trust yourself, you got this!!!.

You CAN
BE DO and HAVE a fabulously healthy life without deprivation!!!
The Holiday Survival Masterclass starts on December 14th 7pm EST. It’s just $19.97/class and $47 for all 3 classes.

• How to Break Up With Dieting
• How to Make Exercise A Habit in 2017
• How to Create A Healthy Diet Mindset