7 Healthy Family Friendly Weeknight Dinner Recipes

1) Pizza: This pizza is so easy to make. Just watch my video

2) Chicken Lettuce Wraps: This one’s a winner!…The only cooking involved is the meat filling, and that’s done in minutes. See this recipe.

3) Super Greens Salad & Grilled Chicken (serves 4): How simple is this? Combine a mixture of super greens in a large bowl: baby spinach, beet leaves, arugula and kale. Fill each serving dish with about 2 cups of super greens. Top with a palm sized portion of sliced, grilled chicken and drizzle with balsamic vinegar. Simple right?

4) Low Carb Spaghetti & Meatballs: This one is always a family pleaser. See this recipe.

5) Fastest Chicken Stir Fry: Recipe here…enough said : )

6) Simple Turkey Loaf: I’ve got the recipe for you right here! Just add 1-2 cups of steamed green veggies on the side, and you’ve got a great meal!

7) One Pot Chicken & Veggies (serves 4): In a large skillet, brown a pound of chicken tenders in 1 tablespoon of olive oil. Season with 1/4 teaspoon of each: black pepper, dried basil, crushed rosemary, sweet paprika, dried thyme, dried parsley and cumin. Add 4 cups of chopped veggies (zucchini, onion, tomatoes) and 4 cloves of chopped garlic. Cover and simmer for 20 minutes, until tender and fully cooked. Yes!

You see, healthy dinners can be quite simple to prepare. Don’t get too hung up on the exact measurements of ingredients and instead focus on combining a handful of quality ingredients together in a delicious way. There’s no such thing as a dinner that’s too simple when nutritious, wholesome ingredients are used.

What is processed food?

Understanding what processed food looks like is the first step to avoiding it. If you can’t pronounce items on the ingredients list, anything was added to the food for flavor or preservative purpose or a vitamin boost, or if something was removed to make a food “refined,” it’s processed.

If it doesn’t grow from a tree, sprout up from the ground, swim or walk on all fours, it’s processed.

If you’d rather try a healthy eating auto-pilot route, check out the “Fooducate” app. With this app, you can scan most food packaging barcodes, in any store, and the app will tell you if the food is healthy enough to eat or not. It does have a few glitches, but it’s a good app overall. It’s definitely better than just grabbing an item you know nothing about.

What Is Clean Eating?

Nobody wants to eat dirty. It just sounds gross. But if you’re not eating clean, that may be your only option. So you may be wondering what it takes to take the dirt out of your diet and wash it off so you can dine on the clean diet you deserve. Well, wonder no more.

Below, you’ll find out what exactly clean eating is and what you can do to make your diet a little bit cleaner.

Keeping It Clean

First things first. What is it? If clean eating is completely foreign to you or you’ve only heard about it in passing or seen it on the cover of a magazine, here is a quick rundown of what clean eating is all about.

Clean eating is nothing more than knowing who made your food. Well, that’s where it starts at least. Because if all you do is know the factory your food is made in, you’re not eating clean. The heart of clean eating is not only knowing who made your food, but knowing where your food comes from, when it came from there, how it gets to you, and knowing whatnecessary steps to take in order to eat those things that are in their most natural and therefore healthy state.

In other words, eating clean means you’ll be eating a lot of whole foods, a.k.a. “real foods,” which are either not processed at all or have undergone very little processing. Thanks to the desire to prolong shelf life of foods, many foods are so crammed with preservatives and are so processed they barely resemble their original selves. This also means that eating so many of those preserved foods, preserves fat on your body. It’s really hard to work that stuff off!!! Clean eating doesn’t allow such foods in your system.

What It Isn’t

While clean eating is great, there are some things it is not. To begin, clean eating is not easy. A century ago, it was much easier. However, with advances in food preservation, food processing became more and more common. Today, finding enough unprocessed food to live off of is no easy or cheap. Heading to your local farmers’ market or choosing organic foods when you can at the grocery store is a great way to start making it happen.

It’s also not about going raw. Cooking your food is fine if you’re eating clean. All you’ve got to do is make sure the food you cook is as close to its original state as possible. As long as you’re not prepping your food in a way that will keep it edible for decades to come, you’re still eating clean. Eating raw is awesome, but you don’t have too if you don’t want to.

Finally, it’s not about cutting certain food groups from your diet. While eating clean will help you lose weight and feel better, you won’t get the perks by just cutting out fats or desserts. You’ll get the perks by simply eating clean.

How to Do It

Your interest piqued with clean eating? If you want to become part of the clean eating movement, here’s some good news: it’s delicious.

With clean eating, you’ll be eating the good stuff: fats, protein, and carbohydrates. You’ll also probably be eating more often than the traditional three square meals each day. Instead, you’ll chow down on five or six smaller meals & snacks.

As you eat, you’ll want to reduce bad fats. Namely, you’ll want to cut down on saturated fats (i.e. cheese, butter, fried foods, sausage & other fatty cuts of meat…). You’re encouraged to eat healthy fats, you just don’t want to gorge yourself on them. You also want to prevent yourself from overdoing it on salt. Instead, train your pallet to appreciate the flavor of food without all the added salt and sugar that is so common in processed foods.

Eating clean, coupled with challenging exercise, is the formula for a toned, lean body — so guarantee your results by teaming up with healthy folks in your corner like me!

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

9 Reasons to Lift Weights

Watch a documentary about people who lift weights and you’ll likely be watching some of the world’s elite body builders hone their physique to abnormal largeness. Take a peek into your local gym and you’ll see something quite different! Sure, there may be a few body builders there, but they’re lifting right next to an accountant, a nurse, and a retiree. That’s because all these people realize one thing: lifting weights is for everyone.

But is weight lifting really for you? Here are nine reasons the answer is yes.

#1: You Get Happy

Yes, exercise of any kind gets the happy chemicals running through your body, but lifting weights seems to have an advantage on your happy level. Why? Lots of reasons that are listed below.

#2: You’re More Useful

You were born with a great affinity to do something. You may be gifted to argue cases in court, crunch numbers, or get a great needle stick. Lifting weights helps you do each of them better! On top of that, it gives you the capacity to lend a helping hand when someone is struggling to lift a heavy bag, get up out of a chair, run errands, keep up with kids…

Suddenly, you’re not stuck waiting for help when a demanding task is put in front of you. Instead, you bend at the knees and get to work!

#3: You Get Focused

If you’ve ever struggled with trying to figure out what to do at the gym, I’m here to help. That includes lifting weights. As your strength and the amount of weight you lift increase, intense focus is required to avoid injury. This focus with exercises—if you let it—will carry over into your non-exercise activities.

#4: Your Youthful Body

Lifting weights does so much for your physique. Push yourself hard enough and your body will amaze you constantly. But your physique isn’t the only beneficiary of weight lifting. Lifting helps your body fend off illnesses and injury by helping you shed unwanted pounds, improve immunity, lowering your blood pressure, improving your heart function, and more.

#5: You Do the Impossible

When you start lifting weights, you can’t imagine lifting any more than you do in your first session. As time passes, you notice you’ve already passed the impossible mark. By doing this over and over, you pick up a mental toughness and confidence that will aid you in all areas of life.

#6: You Eat Better

Have you been struggling to keep your daily calorie count down? Nothing helps you stay in line better than working out. Your regular weight-lifting routine makes you more aware of what you put in your body, making it easier to say “No” to those temptations that are always around the corner.

#7: Your Bones Get Stronger

While the first thing you may notice after lifting weights is stronger muscles, your bones are also secretly gaining strength at the same time. Since the risk of osteoporosis and broken bones only increases as you age, guarding against them with weight lifting only makes sense!

#8: Your Balance Improves

Staying on your feet may not be an issue today, but as you age, it will become one of your top priorities. This is especially true considering how often elderly people lose their balance and wind up with life-altering broken bones. Lifting weights at any age will give you a balance boost that will last throughout your life.

#9: Your Brain Function Increases

Believe it or not, people who lift weights aren’t the meat-heads they’re made out to be. Quite the opposite. Research has proven that lifting weights actually has the power to improve your brain’s ability to do its job.

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.

Time for Toned Thighs

Wish your legs were more toned and looked better in shorts and swimsuits? Today I’ve got moves that specifically target your thighs in the most fat blasting way. To get the thighs you want, you’re going to have to get moving. With these exercises, your thighs will be on the way to toned in no time.

Toned Thigh Move #1: Squat

It’s basic, you know how to do it, and it will give you incredible results. Whether you choose to go with or without weights, squatting is the fundamental move you should cling to if shapely thighs are your goal.

To perform a squat, have your feet shoulder-width apart. Bend at the knee until your thighs are parallel to the floor. Return to the starting position and repeat.

Of course, if this is too easy, you can add more weight or turn your regular squat into a jump-squat for extra thigh-trimming power. When you reach the bottom of your squat position, jump as high as you can, land in the starting position and repeat.

Toned Thigh Move #2: Lunges

Another classic move, lunges will get your thighs tight and toned to perfection. To do them right, start by standing as you would normally, feet placed approximately hip-width from one another. Take a lunging step with your right foot, bend you left knee so that it almost touches the ground and your right knee is at a 90-degree angle, and return to the starting position. Repeat with the other foot stepping forward in a lunging motion.

Still need more burn? Grab a couple dumbbells and go at it again!

Toned Thigh Move #3: Leg Circles

Sure, it looks ridiculously easy, but if you think leg circles are a cinch you’ve not given them a try lately. Starting out, you’ll need to lie on your back on top of a soft surface, such as carpet or a yoga mat. Bending your left leg and keeping your left foot flat on the ground, lift your right leg into the air with your toes pointed and no bend in the knee. Then draw large circles in the air with your leg. Make the circles in a clockwise motion five times and then do five more in a counter-clockwise motion. Swap legs and repeat.

When you feel particularly powerful, try spelling out the entire alphabet with each leg and see how far you get.

Toned Thigh Move #4: Stiff Leg Deadlift

This move is not reserved for body builders. In fact, performing stiff leg deadlifts a couple of times a week is an effective way to increase the thigh toning power of your routine.

Here’s how it’s done: Stand with your feet shoulder width apart with a slight bend in your knees. Hold a dumbbell in each hand, hanging down at your sides. Bend at the hips, keeping your chest out and back flat, and lower down until the dumbbells reach the tops of your shoes. Exhale and straighten back up to a standing position.

Toned Thigh Move #5: Scissor Jacks

With your feet shoulder-width apart, stand with your hands facing the ground and arms extending out to either side. Jump into the air. While in the air, cross your right arm over your left arm and right leg over your left leg. Jump again, this time returning to the starting position, and then repeat with your left arm and leg going in front of your right arm and leg.

Want to take your routine to the next level? Contact me today to schedule your first workout.

Eat This, Not That Fat Loss Tips

Fat loss techniques are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Loss Tips…

Fat Loss Tip #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple tip will save you hundreds of calories per meal. You don’t have to go cold turkey if you don’t want to. Going half & half is a hack too (i.e. 50% rice, 50% shredded cauliflower tossed together). Use a food veggie chopper or food processor to get it done quickly. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Tip #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Tip #3: Lettuce Wrapped/Mushroom Topped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate at least one hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger. Portobello mushroom tops are fantastic for burger buns too.

Fat Loss Tip #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace 25% – 50% of the pancake mix with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Tip #5: Coconut Oil/Olive Oil
Replace the vegetable oil in your kitchen with olive oil & coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. These oils can be used in virtually any recipe both stove top and baking.

Fat Loss Tip #6: Artificial Sweeteners
Throw the high and empty calorie, refined sugars out of your kitchen and replace them with artificial sweeteners. Yes! I said it! OMG! By getting your sweet fix from an artificial sweetener, you’ll skip the belly fat that the empty calorie sweeteners create. While it’s true, artificial sweeteners are fake, and have been said by some to possibly cause disease, science has shown that consuming too many refined sugars absolutely pose a bigger health risk. Are you going with a refuted possibility or absolutely? Just be informed!

Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. Don’t worry. Fruit & herb infused or sparkling water is fine too. This simple trick could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

Start using these Fat Loss Tips today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fitness goal. Anything worth having is worth working for. Get to it!

Fat Loss Benefits

Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.

Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.

My hope is that by reading the 5 Big Benefits of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Big Benefit #1: Confidence

You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Big Benefit #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on, restaurants, take-out, office snack machines… When you start eating right, you won’t crave the other stuff as much. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you eat better, you concentrate better. Make better decisions. That will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Big Benefit #3: Better Health Now

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds is almost always one of the solutions the doctor provides to help you manage the condition better. From joint pain & swelling to diabetes to heart disease, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Big Benefit #4: Better Health Later

Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Big Benefit #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthy and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

Things Fit People Do

You’ve heard that being fit is all about the lifestyle, and not the quick fix, so today I’d like to give you a glimpse of the habits that fit people have. These following habits are held by successfully fit people…wonder if you could apply a few to your own life.

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself up about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now.

2. They Know Their Bodies

When you finish a workout, you should feel fine. If you don’t, then something needs to change. Either your diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid those things that make them not feel and perform their best. Take me for example: I am a runner, and I love it. When I’ve had too many food cheats and didn’t eat so well, I can feel the difference during my run. When I’ve eaten clean all week, my runs go much more smoothly. Learn how your body responds and care for it accordingly. A food diary can really help with this.

3. They Find Ways around the Reasons

If you’ve ever wondered why you can’t quite get fit, it may be your tendency for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should break sweat and find pockets of time to do it—even if the workout will be shorter than usual. I can’t be stopped! I won’t be stopped!

4. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your workout time as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness. Beauty sleep is real!

5. They Track Progress
For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours of workouts and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health. It also helps you to point out weaknesses so that you can improve.

6. They Think during Exercise

It can be easy to mindlessly work through a workout if you’re not careful. Just remember that fit people don’t do such a thing. They’re very intentional about everything they do. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your workout time and reduces the risk of injury.

7. They Lean on a Trainer or Mentor

The final thing fit people do is rely on someone with lots of knowhow in the realm of fitness. If you want to learn more, be better, know more about something, you must align yourself with someone who knows more than you about it.  I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you’re trying to achieve them.

Let’s continue to walk this fitness journey one step at a time!

Weight Loss Food Swap

Losing fat isn’t easy…I don’t have to tell you that. You’ve been striving for a fat loss goal for longer than you’d like to admit. To work towards your goal, you slave in the gym and watch what goes in your mouth every day.

But what if you could slash carbs and empty calories by making a single change to your meal or snack? It is possible. You’ve just got to know where to swap. Check out the list below to find out nine easy swaps that will make your diet slash heavy instantly.

Ready? Get swapping!

Food Swap #1: From Whole Wheat to Sprouted Grain
No, you don’t have to give up bread altogether. If you want to quickly watch your body transform, all you’ve got to do is switch to sprouted grain bread. Yes. It is more expensive, but I think you’re worth it! If you don’t, want to switch, you can always just toss the top piece of bread from your regular sandwich or the top bun from your burger to cut carbs. It may require a bit of balancing on your part, but it will instantly help your body transform into a healthier version of you. Ezekiel 4:9is my favorite brand of sprouted grain bread. I really go for the low sodium loaf in the freezer section. You’ll always find sprouted grain breads in the freezer section of most grocery stores. They are full of more protein, vitamins, minerals, and don’t have any preservatives. That’s why Vegetarians and Vegans love them.

Food Swap #2: From Bagel to Better Bagel
Since we’re already talking bread, we may as well knock out the bagel dilemma. They’re delicious, thick, and hard to resist. If you’re going to have a bagel, why not make it a complete and wholesome one? That’s why I like P28 bagels. They have just as much protein as meat, but without the meat! If you’re not concerned about protein and just want to cut carbs, only eat half of your regular bagel.

Food Swap #3: From Creamers to Milk
Have a hard time taking your coffee straight? Me too! The bottom line is, creamers aren’t nutritious, and milk is! You’re going to need to find a new option to the creamer concoctions. The easiest solution is to swap out your creamer for either soy, almond milk, or regular milk. I like soymilk, because it has more protein. Don’t eliminate the fat in milk. You need a little. It’s definitely more nutritious, way more protein, and way less added sugars and junky carbs.

Food Swap #4: From Juice to the Real Thing
Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well. It will definitely help regulate blood sugar and belly fat.

Food Swap #5: From Regular to Light Beer
Your taste buds may revolt at the thought of light beer, but your shrinking waistline will love it. Drop your insistence on good ol’ regular beer and cut a few carbs during a two-beer sitting.

Food Swap #6: From 2 to 1
Need a glass of wine with dinner? Maybe 2? Well, why not just 1? That alone will cut your carbs by 50%! If you prefer liqour, because it’s zero carbs, go ahead. BUT, REMEMBER, all alcohol increases a fat creating hormone called ‘cortisol’ in the body. That’s the real problem. Drinking while trying to lose weight only adds fuel to the fire, because of the empty calories, not necesarily the carbs. Simplyy cut back or eliminate it to say bye bye to belly fat! Learn more HERE.

Food Swap #7: From Raisins to Grapes
They won’t stay fresh for months on end, but if you eat fresh grapes instead of their wrinkled siblings, you’ll really cut carbs. Yes, it is that easy. Actually, this trick works with all fruits and vegetables. Fresh over dried always cut carbs. As a bonus, you’ll get lots of more water in your diet because of all of the freshness!!!

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Get working on strengthening those muscles up for a tighter and toned body.

Self Motivating Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to quit on your healthy diet?

You’re not alone and today I’ve got 3 Self Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a workout mandatory.
  • Motivation constantly reminds you WHY you do WHAT you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. There’s no wrong answer. Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Although that may be true, DIG DEEPER – there is a very specific motivator in your life, you simply need to uncover it. You can share it with others, or keep it close to your heart.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to end of with diabetes, high cholesterol, heart disease…like someone I know.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.
  • I want to …

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the fridge door, on the bathroom mirror, as a screen saver on your phone or laptop, or in your car. I keep an old overweight picture of myself in my phone as a reminder to myself.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction. I do this a lot!

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program with both cardio & strength training  you enjoy—for cardio, don’t force yourself to jog if you hate jogging. Biking, walking, swimming, or dancing is just fine. Also, incorporate strength training to tone & tighten up your muscles for a youthful, firm and fit look. That will give you a total package!

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your TRUE friends, family and co-workers. Don’t tell the FAKE ones, because they’ll just fill your head with doubt, hate, and shade all day! So, tell your real friends about your goal to lose weight and get fit, you’ll be surprised how supportive they will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

Enough talk. Let’s do it. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

p.s. It’s hard to believe the lady in the left picture below was me. There’s no majic pill. I just worked hard, and stayed dedicated to achieving my goal one day at a time. I really like the woman I’ve become on the right, and my journey is still unfolding!