#TuesdayTransformation

The grass isn't greener on the other side... The grass is greener where you water it. 
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There was a time where I forget to take care of me... I was overweight, lacking confidence, and wasn't living life to the fullest! Can you relate?
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I woke up one day and realized I deserved more!! I started to take care of ME!! I started working out, eating healthy, started doing things to make me happier and more confident each and every day! I am a NEW person today!!
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Now I'm on a mission to find that girl that used to be me!! To show her that she can CHANGE her story, love her body, and really love life.❤️
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If you can relate to any of this, and want to find out exactly how I was able to transform my life message me!!
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Life is happening NOW!! Why not make it the best?!?
Need help? Join my FREE podsquad for personal development!  CLICK to join or message me for details! 

I give up.

Health and fitness is not just physical. The mental aspect is just as important. Here is my challenge for YOU! 7 things to give up this week - one for each day. I give up.  Do you?  If you need help, message me for motivation and accountability!

1- doubting yourself
2- negative thinking
3- fear of failure
4- criticizing yourself
5- negative self talk
6- procrastination
7- fear of success

Get your beauty sleep?

Do you have trouble falling asleep?? Staying asleep? Here are some great tips to help you sleep better tonight!!!  As always, message me if you have questions or just want to say hi, #girlieboss

1. Drink tea 🍵 Herbal tea can help you relax before bedtime.

2. Read a book 📖 Meander your way through a favorite book to help power down from a hectic day.

3. Put away the iPad 📱 The blue light from the tech devices tricks your mind into thinking its day, so turn off all electronic devices 30 minutes before you need to go to sleep.

4. Stretch it out 🙋🏻 Stretching relieves aches, but it can also calm you and prep you for sleep.

5. Meditate 🙏🏻 Clearing your mind allows you to drift off to sleep.

6. Hide the light 💡 Electronics, alarm clocks, street lamps - all of these can prevent deep sleep. Cover up anything that's contributing to light pollution.

7. Take a warm shower 💦 A warm bath or shower can soothe muscles; It's also great if you're suffering from a cold or allergies.

8. Exercise 🏃🏼 Expend your energy for the day with exercise, and you'll be ready to drift off to sleep as soon as you hit the hay.

9. Eat an earlier dinner 🍴 Going to sleep with a full stomach can make lying down uncomfortable. Go with an earlier, lighter dinner.

10. De-Stress - Worrying keeps you up; learn to take time to de-stress - both during the day and before bed - to clear your mind.

Get that sleep, #girlieboss!

Did you wake up feeling sluggish?? Most of us can agree, we could all use more sleep. Check out some ideas below to wake up feeling refreshed!! As always, if you have any questions - connect with me on Facebook!  I'd love to help!

1. Drink Tea
Herbal tea can help you relax before bedtime.

2. Read A Book
Meander your way through a favorite book to help power down from a hectic day.

3. Put Away The IPad
The Blue light from the tech devices tricks your mind into thinking it's day, so turn off gadgets 30 minutes before you need to go to sleep.

4. Stretch It Out
Stretching relieves aches, but it can also calm you and prep you for sleep.

5. Meditate
Clearing your mind allows you to drift off to sleep.

6. Hide The Light
Electronics, alarm clocks, street lamps - all of these can prevent deep sleep. Cover up anything that's contributing to light pollution.

7. Take A Warm Shower
A warm bath or shower can soothe muscles; it's also great if you're suffering from a cold or allergies.

8. Exercise
Expend your energy for the day with exercise, and you'll be ready to drift off to sleep as soon as you hit the hay.

9. Eat An Earlier Dinner
Going to sleep with a full stomach can make lying down uncomfortable. Go with an earlier, lighter dinner.

10. De-Stress
Worrying keeps you up; learn to take time out to de-stress - both during the day and before bed - to clear your mind.

11. Put Away The Wine
Nightcaps equal restless sleep.

12. Do Yoga
Besides the stress releasing stretch, yoga helps relax the mind.

13. Don't Nap
Restless sleep makes you want to nap during the day, but it may be just whats keeping you from catching nightly z's.

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!

#TuesdayTip on weight loss - NO diet tips!

NO-dieting tips to help you lose weight!
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I NEVER diet.. I don't even like that word... I'm just mindful of what I put into my body!!
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1. Write down your weight-loss goal and WHY 
you want to lose weight.🙇🏻 Put the paper somewhere where you can see it everyday.
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2. Write down what you eat for 1 week! 📝Studies show that people who keep food diaries eat 15% less food than those who don't.
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3. Get a mantra!!🙋🏻 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"!!
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4. Bulk up your meals with veggies!🍆
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5. Order the smallest portion of everything.🍽 Studies find we tend to eat what's in front of us, even though we're full.
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6. Buy a fitband and aim for an extra 1,000 steps.🚶🏼
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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!!
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8. Eat 90% of your meals at home.🏡Restaurants serve such large portions and it's usually loaded with sodium.
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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!!
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10. Get an online weight loss buddy.👯 Having someone to hold you accountable is key!! If you don't have anyone I can help you!! Message me!! 🙋🏻

#FlashbackFriday

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!

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!

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▫️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.🚗

▫️Never waste an opportunity to tell someone you love them.💛

▪️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.💃

▪️Be forgiving on yourself and others.

▫️Say "thank you" a lot.

▪️Say "please" a lot.

▫️Avoid negative people.🏃

▪️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.👀

▪️Be the first to say "hello".👋

▫️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.💏

▪️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.👏

▫️Keep your promises no matter what.

▪️Marry only for love.❤️

▫️Rekindle old friendships.👯

▪️Count your blessings.🙏

▫️Call your mother

▪️And your dad too.