I hear it all the time I have no willpower!! Not sure where this rumor/myth started but a lot of people are under the false impression that willpower is the most important thing you need to lose weight. Don’t get you wrong you need that drive, that hunger to be better than you were yesterday, but I’ll tell you having a healthy mindset is kick ass over anything else.  When you change the your mindset to drive your new lifestyle you will make better decisions without feeling like you’re depriving yourself. Let’s face it feeling deprived sucks and you’ll go back to your old habits.
There are a lot of aspects to a healthy mindset. Unfortunately most diet plans don’t take time to explain them and why they’re important, which is one of the main reasons people fail. How many of these apply to you’ And if they don’t, what can you do to change that’

1. You understand that it’s not just a diet, it’s a lifestyle change. Yes, eye roll, you hear this over and over again. I’m sure you will keep hearing this until it finally drops on your head like a coconut and finally say YES, this is how my life is now. If I make this my lifestyle I will no longer struggle or yo-you diet. You’re creating habits that you’ll keep with you for the rest of your life. For years we thought after we dropped the weight or inches, we could go right back to your old lifestyle. Well not to be sassy but how did that workout for you in the past. How long before you gained all of that weight back. When you read a diet plan think about if it’s something you can live with for the rest of your life or will you be waiting for that day where you can stop following the rules.
2. You know you’re so much more than a number.
   Focusing on scale weight will make you bat shit crazy! Stepping on the scale every day is dangerous. A lot of things will have an effect on your weight based on what you eat and how much water you retain, did you poop, are you getting your period. You may get excited to lose two pounds and realize that half of that was water weight when you check the next day and you’re up a pound again.
   Instead, focus on your non-scale changes. Get excited about losing an inch or being able to make it a little further in your workout without feeling tired or out of breath. The scale is just a number. It means nothing. Keep your focus on how your life is changing for the better!
3. You don’t deny yourself your favorite foods.
   Part of living with your new lifestyle is understanding you’re going to crave foods and if you deny those cravings you’re going to binge. Instead, indulge safely. Make lower calorie or healthier versions of the foods you crave or choose a smaller portion to satisfy the craving. I’m a sucker for Pinterest, they have so many AMAZING recipes that will simulate many different food choices or give you great suggestions for healthy food swaps.
4. You know that you shouldn’t just eat salads.
   I’m going to insert my own eye roll here. When I first started eating healthy so many of my friends and family  were like so are you going to eat like a rabbit. I’m seriously how healthy can salad be for you. Ummm you are very misinformed. I’ve been eating, clean for over a decade. Let me tell you I eat WAY more than I did when I was “dieting”. A healthy diet needs carbohydrates, protein, and fats. Cutting out all of one isn’t healthy. It’s about balance. You can’t just eat salad and greek yogurt all day every day. Take time to learn about proper nutrition.
5. You understand this isn’t an overnight thing.
   As a fitness professional nothing makes me more crazy than when I see this lose 100 pounds in 3 days. Sorry that’s not how it works. To build healthy habits and lose weight and inches TAKES TIME!!! Sadly it’s harder to lose weight than it is to gain it. Plus if you are someone who’s played the yo yo game for a long time, you body is like a stubborn 2 year old and will not give it to you as quickly as someone who has never dieted!!!
6. You motivate yourself and reach out for support when you need it.
   Losing weight is hard. It’s also exhausting. You need to keep yourself motivated. Before you start on this journey decide what make will keep you going’ You may have to do some trial and error to find what works for you to keep you motivated and excited about your journey. If you’re struggling, don’t be afraid to reach out for support.

For years, we’ve all been conditioned to reward all good things with food or booze!! Now if you are going down this healthy route how are you to reward yourself for all your hard work”

I’m a person who like rewards how about you’ Instead of focusing on a number on a scale, let’s work on another measure of success. Pick milestones that take the focus off of the number. Your weight will fluctuate a lot and isn’t really the best indicator of how your overall health is improving.

Think of milestones like losing inches on your waist, going a certain amount of days without skipping your workouts, being able to walk longer without being out of breath, or making it through a harder workout. When it comes to rewards, the best are ones that further your fitness goals.

Here are some great ideas for rewards to give yourself. Some may take time, others take money, others don’t take much of either. Pick something that you can really look forward to.

1. Buy a new fitness gadget that you’ve been interested in. Once you’ve been making it to your workouts regularly, how about investing in a heart rate monitor or fitness tracker‘ They can be great motivators and make for an awesome reward.
2. Sign up for a fun new exercise class. Maybe you’ve been wanting to do Zumba or bootcamp but couldn’t justify spending the money if you weren’t sure you were going to make the most use of it. Well, that makes it a great prize for making some progress because once you see that inch come off of your waist you’re going to want to keep pushing through.
3. Get a massage. When you’re new to exercise your body is going to get sore. It’s to be expected. Reward your hard work with a professional massage. Who knows’ Maybe you could make it recurring gift every time you go a certain length of time without skipping a workout.
4. Plan a family fitness activity. You could go for a walk, bike ride, hike or sign up for a 5k. It’s a great way to have fun with your kids or significant other but also stay active. Look at this as both a reward and a workout in one!
5. Sign up to do something you’ve always wanted to do such as rock climbing, sky diving, or kayaking. Getting adventurous is fun! You’re already doing something you never thought you’d do – losing that extra weight. Why not give something new a try’ I’m sure you’ve already got some great ideas in mind after reading this list. Pick something that moves you closer to your goals not further away but make sure it’s something you’re excited to work towards earning.

When it comes to weight loss, spending hours at the gym or getting into an at-home fitness regimen might not be for everyonee. Especially if you’re just getting started or  you might not be prepared or willing or ready to start regimented workouts. I also like walking for those who have hormonal imbalances. Walking is easy, low impact, and you don’t even need a whole lot of time to do it if you’ve got a busy schedule. If you’re looking to burn a few more calories during your next walk, try some of these tips to add to your exercise.

1. Try differing paces.
   One option is to start out your normal walking speed and slowly ramp up your pace until you’ve found somewhere comfortable that’s a little quicker or more deliberate than you normally walk and then bring it back down when you’ve had enough, varying your pace until you’ve finished your walk. You can fast walk to one tree and then slow walk  to the next and continue like that until you finish your walk.
2. Walk in different places.
   I love that I live near the Charles River in Boston, it’s an amazing place to go for walks. It’s never dull.  I do venture out to other places in the Boston area to meet up with friends, but it seems like all my walks center around water.  So i you are getting bored just circling the block a few times so try to plan out something new and different every once in a while if you have time. Pick a walking trail at a local park or find a nature trail in an outdoors or camping area that suits your level of activity. Having varied terrain like winding paths and hills can help you to work a little harder and also gives you some beautiful scenery to enjoy while you exercise.
3. Find some walking buddies or join a fitness/walking group.
   One of my favorite ways to catch up with my friends or to hold a business meeting is by going for a walk. I’ve also found that making dates with my husband has been a wonderful way to strengthen our relationship. Finding someone to walk with will help to keep you motivated while also bringing along some company to enjoy on your walks. Having someone to walk with can be just what you need to help you stay focused and, in some cases, might give you cause to walk longer or more often than you might have originally.
   Whether you’re on day one of your diet plan or you’re looking for something small you can add to your existing weight loss regimen, walking is a great and low impact choice to help you warm up or wind down.

[Tweet “Tweet: Burn more calories and make your walks more effective with these tips! #walking”]

When most people are looking to lose weight, one of the first things they do is cut out nutrients and one of them is FAT! If you do that it could easily have a disastrous effect on your health. You see just like carbohydrates there are good and bad fats that you can be putting into your body. Let’s take a look at the different kinds of fats and help you figure out which ones you should be watching and watching out for.

There are several different kinds of fats, some good and some absolutely horrible for you.  Here’s a look at the “bad” fats that you should be trying to avoid:

Trans Fats – These were created to keep foods from spoiling. They add an extra dose of hydrogen to an oil to make it more stable at room table. Once you ingest your body has no idea what to do with that extra hydrogen, it doesn’t break down in the body and is sent right to fat storage. These fats do absolutely nothing good for your body and increase your total cholesterol levels without adding any “good” cholesterol to your diet. For the most part these types of fats have been banned here in the US. You would typically find them in heavily in processed and fried foods.

Saturated Fat – These are found  in meat, seafood, and dairy products so they’re a lot tougher to avoid. You can skip out on some of them by opting for low or fat free dairy choices. You can also chose leaner cuts of meat.

These are the great fats that you should be looking to add to your diet if you want to stay healthy:

Monounsaturated Fats – These fats rich in HDL (good cholesterol) are commonly found in canola, olive, and peanut oil as well as nuts and seeds. You can also find them in the ever tasty avocado. Canola and olive oils are fantastic healthy choices for cooking oils that add flavor without hurting your diet.

Polyunsaturated Fats – These guys are found in nuts, seeds, and vegetable oils and do a great job of lowering your total cholesterol levels. They also cover omega-3/6 fatty acids found in fish.

Omega-3 Fatty Acids – Omega-3 fatty acids are often referred to as essential fatty acids because our bodies don’t produce them on our own which is why you see them so commonly in supplements. They help to lower your blood pressure and reduce clotting while also fighting against inflammation. You won’t find them in just fish either, you can also find them in some vegetable oil  and even walnuts!

I encourage all my clients to add in good fats to their diets. Good fats are good for your joints, skin (less wrinkles =)) and hair. Many of you probably just add in Olive oil and eat nuts and nut butters. I encourage you to give other oils a try. The best choices for you any oil other than olive, canola, vegetable or soy. Hang out in your oil aisle and find some goodies.

Keeping a close watch on your fats and maintaining a healthy balance of good fats while eliminating and reducing the bad ones will really help you reach your weight loss goals.

I’d love to hear your favorite oils, please leave me a comment below.

[Tweet “#Healthy fats are essential to a healthy diet and real weight loss.”]

Watching the foods you eat can go a long way in helping you reach your weight loss goals. One of the first things I ask my clients to do is to take a long,

hard look at the nutritional facts of your favorite foods, snacks, and drinks. When you do that the amount of sugar contained in each of them  might surprise you. If you’re looking to cut more sugar out of your diet, consider whether or not you can live without some of the things on this list. Below are some obvious ones, really take a look at your current foods and see where else there is ADDED sugar. We don’t want to eliminate natural sugars.

1. Soda/Pop — I know duh right, but sometimes it’s a nice reminder! Now some of you may say that you drink, “diet/zero” versions of soda still should work on cutting it out. Sure no calories but they are LOADED with artificial sweeteners that might not be what you want to put into your body.

2. Concentrated/Fruit Juices — It’s fruit right. Yes, but it so PROCESSED that what once a healthy thing has been pulverized into smithereens. There is nothing left of value. If you absolutely can’t live without juice, opt for fresh fruit juices or ones that you make at home and always be sure to read up on your nutrition facts so you know what you’re getting yourself into before you drink.

3. Starchy Foods —  Most thing of eliminating just sugar BUT the carbohydrates in foods like breads, pastas, and potatoes break down over time into, you guessed it, sugar! The foods I mentioned before are the big offenders, but you should also watch out for foods like cereals and anything with grains in it.

The key to keeping a healthy, balanced diet is being informed so the next time you’re in your cupboards or at the store be sure to read the nutritional facts section of some of your favorite snacks or meals before the next time you decide to eat.

[Tweet “Cutting down on #sugar is not only great for your health but will help you lose weight.”]

Tweet: Pico de Gallo can be a lifesaver when #dieting!

It’s a low calorie and healthy topping for salads and more. When I was doing fitness competitions as I got closer to show my food choices became very
limited. I needed something to zest up my foods so I wasn’t SO BORED!  needed a way to add flavor without adding calories. Then it came to me…. Pico de Gallo! It’s fresh, full of veggies and it tastes great! I top my salad with some grilled chicken and Pico de Gallo and BOOM healthy lunch. I can use it on my eggs or other lean proteins.

Ingredients

• 2 medium tomatoes, diced
• 2 medium white onions, chopped
• 1 fresh jalapeno, deseeded and chopped (use more or less based on how much spice you like)
• 5 sprigs of cilantro, chopped
• 3 green onions, chopped
• 1/4 tsp fresh garlic, minced
• 1/2 tsp garlic powder
• Juice of a lime

Instructions

1. Put the tomatoes, onion, jalapeno, cilantro, green onions, and fresh garlic into a bowl.
2. Pour lime juice over the mixture.
3. Add the garlic powder and mix everything well.
4. Cover and chill in the refrigerator for at least 30 minutes.

Filling your meals with spicy and flavorful food will boost your metabolism, help you manage your portions better, and make you look forward to our meals! This cumin chicken is so easy to make and you can reduce the spice factor by changing to a mild hot sauce (or ramp it up with a spicier hot sauce).

It’s great topped with chopped avocado or homemade guacamole and Pico de Gallo!

Ingredients

• 3 tsp cumin
• 1/2 tsp garlic salt
• 1/2 tsp onion powder
• 1/4 tsp chili powder
• 4 skinless, boneless chicken breast
• 1 tbsp canola oil
• 1/2 cup hot sauce
• 1/4 cup water
• 1 chicken bouillon cube

Instructions

1. Combine 2 tsp cumin in a bowl with the garlic salt, onion powder, and chili powder.
2. Sprinkle the cumin mixture onto both sides of each piece of chicken and rub it all over to cover.
3. Brown the chicken over medium heat in a skillet with the oil.*
4. Mix the hot sauce, water, bouillon, and 1 tsp cumin in a bowl and pour over the chicken.
5. Bring to a boil, cover, and reduce heat.
6. Cook until chicken is no longer pink in the middle. This should take around 10 minutes.
7. Remove the chicken and cook the sauce on medium-high heat until thickened. Drizzle over the chicken.

I’ve also grilled this. I took the oil and put it in the ingredients from number 1.  Rubbed them on the chicken and then put on the grill. You can also do the same thing and bake the chicken.  All very flavorful.

[Tweet “Spicy food is great for your metabolism as well as keeping your appetite at bay. Try this flavorful cumin #chicken!”]

Would you like more recipes‘

The lazy days of summer are finally here. After the winter that we had here in Boston I couldn’t wait for summer.
I’m hoping that I’m a human battery and I can soak up all this warmth to carry me through the long New England winter.

I do grill year round, but I enjoy the fact that I can sit outside and have a nice glass of wine while I waiting for my dinner to c
ok. I also like there are a lot of fantastic options for food that aren’t cheaply or readily available other times of the year. Specifically bulk seasonal fruits and veggies are everywhere for a fraction of their off-season price and stores typically have all kinds of sales on grilling meats. If you’re looking for something fresh to try this summer, take a look at these quick meal ideas:

Turkey/Chicken Dogs/Burgers – Instead of the standby beef burger or dog instead opt for something leaner like ground turkey or chicken. Turkey and chicken are naturally leaner meats. You can add different spices and sauces to make them even more flavorful.

Grilled Fish – Fish is another lean option over fatty beef choices that also comes with a lot of great vitamins and the ever important Omega-3 fatty acids that you might normally have to take as a supplement if you’re not a big seafood eater. Try a store bought option, check a fresh fish market if you live near the water, or even catch your dinner yourself!

Fruit/Veggie Kebabs – Whether you’re a vegetarian or not, adding the option of freshly grilled fruit and vegetable kebabs is a great idea. You can put just about anything on them, leaving your options wide open for everything from traditional kebab choices like peppers, pineapple, and onions or try adding something a little different to the menu like apple slices. Of course you don’t have to go all vegetable, adding some chicken or beef chunks to your kebabs is always an option, but using seasonally cheap veggies is a great way to keep costs down and flavor up.

Summertime is the perfect time for trying something new and flavorful you might not think of other times of the year. Try some of these ideas at your next family get together or neighborhood barbecue!

Start your collection of recipes today! 

[Tweet “Be the reason everyone who steps outside is asking what that delicious smell is with these tasty #grilling ideas.”]

Summer is a great time to put your nose to the grindstone and get in a little extra exercise.  It’s so easy to get motivated to get out there in the beautiful summer weather and work hard on your body. There are a lot of different kinds of exercise you can only get in the summer simply because other seasons’ weather doesn’t really allow for it. Here are some good exercises that you can try during the warm summer months.

• Swimming – You get a double whammy. Not only are you staying cool, but you get a great workout. Even if you don’t live near a natural body of water, it shouldn’t be tough to find a gym with an exercise pool or even a public pool (though those might end up a little crowded) to get your swim time in.
• Running/Jogging – You will need to use your judgement when running in the summer. It may not be the best idea in the heat but bear with me. You won’t be running and exerting yourself during the hottest parts of the day, instead try starting your day with an early morning jog before things really heat up. It will help to wake you up and get you going in the morning where you might not normally be too active. If you’re not a morning person, enjoy a cool evening or afternoon breeze and jog while the sun is going down.
• Summer Sports –  Check your local paper or online resources to find groups getting together for football, soccer, baseball, or whatever else suits your interest and spend your summer having fun and getting a good workout on the side.
• Biking – Bicycling is a bit of a step up from jogging when it comes to your level of physical effort.  Here in Boston many commuters take to their bikes to get in a quick workout while saving the earth. Don’t have a bike” Check out Hubway, think Zipcar but for bikes. I’m not sure what they call it in other cities but Hubway is what we have here in Boston.

[Tweet “Tweet: The weather may be warm, but it’s still the perfect temperature for these warm weather #exercises”]

The majority of people like to write up a huge list of goals and while having lots of goals is great, it also makes it hard for you to achieve them all. Sometimes it is much easier to set goals based upon your life. There are certain areas that you can identify and set goals for. Experts actually recommend setting goals this way as it helps you balance out your life.
Some of the areas of your life that you want to take a look at include your:

• Career
• Family
• Finances
• Fitness & Health
• Personal relationships
• Education
• Recreation

All of these things combined can help you achieve a balanced and well rounded life. Not just for yourself but for your family as well.
It is best to start with one or two goals in different areas. Remember that creating a balanced life will take time, so don’t rush the progress, enjoy it. Look for the two top areas that you would like to improve first.  We know that I talk exclusively about health and fitness, but in my personal life I go through these categories each year and set priorities based on what I’m looking to achieve. The key is that I set 1-2 goals/area and some areas don’t get any goals. I use these categories as a guideline.  I open this up because yes health is important, but I want you to have a full life that is support by your health.

If you are still not sure where to start go through each of the points above and write down notes about how you feel.

• Education —  would improving a certain skill make you more money or secure you a promotion’
• Health — how would you feel if you woke up in the morning feeling energized and ready to face the day no matter what’
• Relationships — do you want to improve your marriage, get married or maybe start a family. Do you have a rift in your family that you want to mend.
• Money — we either want to avoid or stress about this topic. Do you need to save more’ Find another stream of revenue‘ Work less but make more’ Have enough for retirement.
• Recreation — when was the last time you enjoyed a vacation with your family or just had some good old fashioned fun with them’ My husband and I have made a new pact that at least once a month we are going to have a weekend of fun. Now that doesn’t mean money. It just means spending quality downtime together. 

Once you have written out your objectives for each area your next step is to prioritize them. You may want to stop feeling so sore and tired all day so working on fitness and health related goals would be extremely beneficial to you.
Prioritize those areas which hold the most meaning for you and set goals around them. Quite often some of these areas will overlap as well. You may find that working on a financial goal actually helps improve your education at the same time.
Once you start achieving your goals you will notice that your life improves. You will feel happier and so will those people around you. So make this year the time to really do something about changing one aspect of your life.

If fitness and health is a goal you want to prioritize. I’m starting my new Lean & Sexy group. Registration will open up this June!
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1 Tbsp olive oil
2 cups uncooked brown rice
1 large sweet onion, diced fine
1 medium green bell pepper, diced fine
4 cups vegetable broth (or chicken broth)
1 can (15 oz) diced tomatoes-green chili blend
1/2 tsp kosher salt
3 Tbsp chipotle pepper (optional or other pepper)

Put the oil in a large heavy skillet over medium heat; add the brown rice, onion, and bell pepper and saute, stirring, until the vegetables soften.
Add the remaining ingredients, stir, reduce heat to low, cover the skillet loosely, and simmer for 25 to 30 minutes or until the rice is tender.
Stir, taste, and season more if needed.
Serve hot or room temperature as a side dish with grilled meat, fish, or poultry, or as a light lunch.
You may add beans or shredded meat to this dish for a full meal in one skillet.

[Tweet “I struggled with acne well into my adult life. It wasn’t until I get my insides clear of the junk that I was able to have fewer breakouts and less reliant on makeup to hide behind.”] In fact most days I’m make up free! I get tons of compliments on my skin! Many natural health experts believe that having a regular detox period is not only great for the body and skin but also necessary. The idea is that toxins from everyday pollutants, the environment and foods we eat build up in our bodies. A regular detox means we can get rid of these toxins and keep our bodies running at their very best.

When it comes to fighting acne, detoxing may also help. The idea here is that when a body is full of toxins and unhealthy it will show in the skin ñ often in the form of acne.

With that in mind, detoxing may be just what you need to reveal healthy, beautiful skin. And detoxing doesn’t have to be difficult, so put away your maple syrup, lemon and cayenne pepper. A few simple dietary changes can make a difference.

Here are some of our easiest home detoxing tips for clear skin:

1. Give up alcohol. Drinking alcohol can dehydrate the body and skin which will make acne worse. It’s also hard on the liver. The liver in the organ that cleanses your system. A healthy liver means a healthy body and skin. By drinking less or giving it up altogether for a set period, you give your liver a chance to detox and perform at its best. In turn leading to a healthier body and skin.
2. Give up caffeine. Caffeine is dehydrating for the skin. It can also wreak havoc on your hormones. A healthy hormonal system will mean a healthy body and skin. Avoid caffeine so that your body has a chance to naturally regular its hormones to the level they should be. Now if you are someone who can’t give up the caffeine could you scale it back to 1 cup/day..
3. Do a daily cleanse. Cleanse For Life helps support youthful aging with powerful antioxidants, like bilberry, blueberry and raspberry, which help mitigate oxidative stress, prevent the formation of free radicals and neutralize existing free radicals. Gentle cleansing allows your vital organs (liver, colon, urinary tract, sweat glands, skin pores, lymphatic system, etc.) to perform their functions more efficiently. It supports the removal of impurities from all major organs to help improve cardiovascular, brain and immune health, as well as mental and physical performance.
4. Give up sugar. Sugar is awful for the body and skin. It reduces the amount of collagen in the skin which will lead to ageing skin. It can also create a severe insulin reaction in the body which can make breakouts worse. Giving up sugar for even a week can leave a visible difference in the skin. When I say sugars it’s primarily the processed sugars that we find ADDED to our foods. Sugars that naturally occurs in fruits are fine.
5. Drink water first thing in the morning. Drinking a cup of warm water in the morning will help gently wake up your system. This means that your body and organs can get a kick-start on the detoxing process. I like to add some lemon to this and great. If hot water doesn’t float your boat give green tea a try. This is the real stuff in a tea bag.
6. Exercise regularly. Regular exercise is a fantastic way to detox the body. Each time you exercise you will sweat out toxins which will in turn help unclog and clear your pores. Just make sure you wash your face and body with warm water after exercising to avoid the pores getting clogged up with the bacteria excreted. You should be washing your face each day and night to get the oils off. In addition find a great moisturizer with sun screen. I’ve been using this for the past year and love it!!