Tuesday, February 28, 2017

You are a badass, #girlieboss!

10 things you can do TODAY to instantly LOVE your body!  
Try these 10 easy tips to remind yourself that you are amazing!  That YOU are a #girlieboss.  That you are beautiful.  
“You are perfect. To think anything less is as pointless as a river thinking that it’s got too many curves or that it moves too slowly or that its rapids are too rapid. Says who? You’re on a journey with no defined beginning, middle or end. There are no wrong twists and turns. There is just being. And your job is to be as you as you can be. This is why you’re here. To shy away from who you truly are would leave the world you-less. You are the only you there is and ever will be. I repeat, you are the only you there is and ever will be. Do not deny the world its one and only chance to bask in your brilliance.” 

 CHOOSE TO STOP: Stop focusing on parts of your body you aren't happy with, stop obsessing over eating the right things, and stop obsessing over jiggly bits. Just stop.

2⃣ YOU ARE NOT A NUMBER: It's time to forget the number on clothing and wear items that fit properly. It shouldn't matter the size it is, but how the clothes fits and make you feel while wearing them.

3⃣ BE NICE TO YOURSELF: Use kind words with yourself daily, taking a moment to look in the mirror and tell yourself how beautiful you are – especially straight out of the shower, first thing in the morning, naked.

4⃣ MOVE YOUR BODY: A body in motion is a happy body. Be proud and thankful that your body has the ability to run, dance, and jump. Some aren't so lucky.

5⃣ THINK FROM THE INSIDE: Your body is an amazing thing and is made up of so many working parts to create your special self. No one else is like you. Take a moment to feel – and appreciate – your whole self.

6⃣ GET RID OF NEGATIVITY: Become aware of your negative feelings and think about where they come from. Do you feel unworthy? Overcome negativity isn't easy but taking it one day at a time leads to success.

7⃣ GET SUPPORT: Buddy up with a friend and make it your dual duty to offer support and love when needed. It helps knowing someone is there for you.

8⃣ STOP COMPARING: for every person you compare yourself to there's someone comparing themselves to you.

9⃣ SURROUND YOURSELF: Spend time with people you like, environments that encourage and support you, and sounds and smells that you love. If you're happy with what's happening around you you will instantly feel pretty good about yourself too.

πŸ”Ÿ FIGURE IT OUT: When you're feeling frustrated about your body, figure out what the real problem is. And it's okay to have a bad day every once in a while, but don't wallow. Sometimes a bad night, I have a lunch, or just an off conversation to make you feel insecure. Figure it out and let it go.

Need help with these?  Connect with me on Facebook today!

Monday, February 27, 2017

#MondayMotivation - don't QUIT

When you're dripping sweat, your heart is pounding, and your legs are on fire, finishing a workout is tough. Whether it's trucking through that last mile, squeezing in that last rep, or staying in that yoga pose for 10 more seconds, we've all been there.  Or, let's face it -- sometimes it is just getting off the couch on a Monday to get motivated to do it!  Here rae my top tips for pushing yourself and NOT quitting!   Do you have anything to add or struggle with this?  Connect with me on Facebook - I'd love to hear from you! 
Research shows that music motivates you to work out harder and for longer. Have a go to emergency playlist/song to get you through the end of your workout. The song, Lose Yourself by Eminem, gets me through the last 5 minutes... It actually pushes me to go further.

It doesn't matter if it's a Gandhi quote or Snoop Dogg lyric – pick a phrase to tell yourself when you feel like giving up... Use the phrase with a personal connection that you know will light a fire under your butt.

Make a deal with yourself that when you finish your work out, you can have a reward. Visualizing that post workout prize helps you to take yourself out of the present tense for a moment and make the last rep a mile seem worth it. P.S. Don't make the reward food related... Unless it's a healthy treat.

When you feel like you're ready to quit, tell yourself, "I've been through this before and I've overcome it before." Maintaining a positive attitude through the end of your workout will hope you want to come back for more.

Imagining yourself accomplishing your goal can help you push through a mental roadblock. When you're stuck at mile three, visualize how you look after mile six. You have to build to see it in order to be able to do it.

Friday, February 24, 2017

How to choose happiness...

Are you feeling stressed and worn down this time of year? Sometimes in the midst of the winter blahs (at least in Michigan! ;) , it can be tough to feel brighter, cheerier, and in a better mood.

Remember this, YOU are enough. Not the gifts or the food you prepare. Love your family and friends - cherish them. They love YOU not your gift or your food.

10 ways happy people choose happiness:

1. Be the best that YOU can be. Don't compare yourself to anyone else.

2. Be around like-minded people. Those that support you for being YOU.

3. Focus on what you have - not what you don't. Appreciate the many things you do have! There is value in gratefulness!

4. Have a good attitude. Life is a journey, every moment is a gift. Enjoy it.

5. Smile often. A genuine smile makes you feel better and those around you!

6. Take care of your body. Studies show physical exercise give you a higher sense of self worth and accomplishment!

7. Be honest. Don't cheat. Be faithful. Be kind. Do the right thing!

8. Help others if you are able. Care about people! If you make a positive impact on others life; you will feel that positivity back on you!

9. Let go when you should. Be strong for yourself. Decide what is best for you and do it!

10. Embrace the next step in your life. You can hold on to the past or you can create your happiness for today!

What will you choose? Who will you choose to be?  Have questions or need help?  Connect with me on Facebook!

Thursday, February 23, 2017

Why you need to eat breakfast!

Let's talk about breakfast. I ❤️ breakfast!! How many of you eat breakfast? 
Studies show that eating a HEALTHY breakfast (as opposed to the kinds that include donuts ) is linked to many health benefits, including weight loss. You may have heard the weight loss tip before but how about the others?

Did you know:
1. Eating breakfast can lower your risk of type 2 diabetes? Very simply put, people who skip breakfast experience insulin resistance, a condition in which you need more insulin to bring your blood sugar into a normal range. Chronic insulin resistance is a major risk factor for diabetes.
2. Improved memory! Giving the nutrients that your body and brain need is important for memory. Increasing the nutrient intake provide your brain and neurotransmitters all the elements needed to properly function.
3. Heart health. Studies show that those who skip breakfast have a higher risk of a heart attack or coronary disease! Experts say that not eating breakfast will lead to a greater chance of eating MORE calories later which can not only spike your blood sugar but clog your arteries.
4. Lose weight! If you skip breakfast, your body is in starvation mode - and conserves your calories, storing them instead of allowing them to burn. Eating breakfast boosts your metabolism and gets the digestion moving! "Fun" fact: sumo wrestlers typically skip breakfast for this very reason! They don't want to kick start their metabolism but rather want it stored. Who knew??

For more information on metabolism, eating clean recipes, and #girlieboss talk - connect with me on Facebook!  I have monthly free groups on metabolism boosting tips, clean recipes, and more! I'd love to have you!

Wednesday, February 22, 2017

What my body has taught me...

My body has taught me

I am stronger than I realize 

And more fragile than I like.

I can endure pain with courage

And be reduced to tears by a virus.

I am marvelous, miraculous, mysterious.

My body has its own deep intelligence.

I carry my memories in my cells.

I am constantly being born anew.

I hold tight to fear and resistance.

I breathe deeply, and let go.

My legs will carry me farther than I think I can walk.

My heart will keep beating even when it's broken.

My mouth will kiss, laugh, drink tea and eat chocolate.

My skin will shiver with pleasure.

My bones will tell the weather.

My feet will find the path.

My hands will soothe a crying child.

And write a story that will make you cry.

And pour you a glass of wine.

And brush your hair.

And stroke your cheek.

And hold your hand.

My body will chop wood.

And carry water.

My body understands the wisdom of rest.

The beauty of stillness.

The power of touch.

The importance of dance.

And that there is only this. Here. Now.

My body understands joy, delight and play.

My body knows what I'm hungry for.

My body has taught me to pay attention to my desires.

To listen to my gut.

To trust my appetites.

My body has taught me I am human.

I am here.

I am beautiful.

I am powerful.

I am brave.

I am scared.

I am alive.

And I am grateful.
~Marianne Elliot

Tuesday, February 21, 2017

#TuesdayTip on weight loss - NO diet tips!

NO-dieting tips to help you lose weight!
I NEVER diet.. I don't even like that word... I'm just mindful of what I put into my body!!
1. Write down your weight-loss goal and WHY 
you want to lose weight.πŸ™‡πŸ» Put the paper somewhere where you can see it everyday.
2. Write down what you eat for 1 week! πŸ“Studies show that people who keep food diaries eat 15% less food than those who don't.
3. Get a mantra!!πŸ™‹πŸ» If you keep focusing on what you can't do, chances are you wont do them!! Replace "I can't" with "I CAN" or "I WILL"!!
4. Bulk up your meals with veggies!πŸ†
5. Order the smallest portion of everything.🍽 Studies find we tend to eat what's in front of us, even though we're full.
6. Buy a fitband and aim for an extra 1,000 steps.🚢🏼
7. Close the kitchen for 12 hours.🚫. STOP late night snacking!! Stopping this can save 300 or more calories a day, or 31 pounds a year!!
8. Eat 90% of your meals at home.🏑Restaurants serve such large portions and it's usually loaded with sodium.
9. Make one social outing this week an active one.⛹🏼Forget the movies, go to the park instead!! Think of all the calories you won't chow down from the popcorn!!
10. Get an online weight loss buddy.πŸ‘― Having someone to hold you accountable is key!! If you don't have anyone I can help you!! Message me!πŸ™‹πŸ»

Friday, February 17, 2017


Since today is #FlashbackFriday, I decided to share this post. First of all, I can NOT believe that I am sharing this picture. I've shared a before/after picture of myself before but I think that this one speaks even bigger volumes. I wasn't even going to share this picture because I am truly in shock over the person smiling back at me in it...

Many of you know a little about my story, I was overweight! I am open about that and have shared pictures of myself when I was heavier. But what I see & remember about this photo is much more than being overweight; it is my lack of confidence in myself and that I truly let myself go. It is a time when I wasn't even trying to try! I didn't care what I ate. I didn't care what I drank. It's truly shocking to look at this picture because I don't even recognize this person any more. As much as I may not recognize this person in the photo, I am proud of her. Because it is at this point when I decided to become a coach. Although I was probably at my lowest - in physical health and in confidence - I still decided to 'go for it' and started my health/fitness journey as a coach. I knew that my husband, family, and life deserved better. And, I knew that I deserved better. Did I have a perfect body (beach body?)? No. Did I have the confidence to coach? No. But somewhere in that person, I believed in myself just enough to at least try. And I am so thankful that I did! Coaching is not about physical transformations but about the internal. About gaining confidence in yourself, motivating others to do the same, and encouraging everyone no matter where they are in their health journey! It is realizing, no matter how small your inner spark may be, that you are worth it!

Are you struggling with your confidence? Are you ready to make a change - either physically or mentally? Are you ready to help and inspire others all while working on your own journey? Comment below "more info" OR Message me - I would love to connect and share more of my journey and what coaching has done for me. I know it can help you, too!

Thursday, February 16, 2017

Life's little instructions....

This is awesome! These instructions on life are given by a 95 year old man, William Snell.  Anything you would add?  Let me know and be sure to say 'hi' to me on Facebook!

▫️Sing in the shower.🎀
▪️Treat everyone you meet like you want to be treated.
▫️Watch a sunrise at least once a year.☀️
▪️Never refuse homemade brownies.
▫️Strive for excellence, not perfection.
▪️Plant a tree and your birthday.🌳
▫️Learned three clean jokes.😜
▪️Return borrowed vehicles with the gas tank full.πŸš—
▫️Never waste an opportunity to tell someone you love them.πŸ’›
▪️Leave everything a little better than you found it.
▫️Keep it simple.
▪️Think big thoughts but relish small pleasures.
▫️Become the most positive and enthusiastic person you know.πŸ’ƒ
▪️Be forgiving on yourself and others.
▫️Say "thank you" a lot.
▪️Say "please" a lot.
▫️Avoid negative people.πŸƒ
▪️Where polished shoes.
▫️Remember other people's birthdays.🎈
▪️Commit yourself to constant improvement.
▫️Have a firm handshake.
▪️Send lots of valentine cards, sign them.
▫️Look people in the eye.πŸ‘€
▪️Be the first to say "hello".πŸ‘‹
▫️Return all things you borrow.
▪️Make new friends but cherish the old ones.
▫️Keep secrets.
▪️Plant flowers every spring.🌻
▫️Have a dog.🐢
▪️Always except an outstretched hand.
▫️Stop blaming others.
▪️Take responsibility for every area of your life.
▫️Wave at kids on school buses.🚌
▪️Don't expect life to be fair.
▫️Never underestimate the power of love.πŸ’
▪️Drink champagne for no reason at all.
▫️Live your life as an exclamation, not an explanation.
▪️Don't be afraid to say,"I made a mistake."
▫️Don't be afraid to say," I don't know."
▪️Compliment even small improvements.πŸ‘
▫️Keep your promises no matter what.
▪️Marry only for love.❤️
▫️Rekindle old friendships.πŸ‘―
▪️Count your blessings.πŸ™
▫️Call your mother
▪️And your dad too.