Get My 7 Simple Ways To Improve Your Health TODAY:

#MondayMotivation

Failure.

Most of us are so scared of that word that we let it keep us from even attempting the things we want to do. But why? What’s the worst thing that can happen? Sure, there are life and death risks out there, but most of the time we’re spending our time and energy worrying about what people will think of us, or if we have what it takes to be successful.

Today I want to tell you that you are strong. You are capable of doing the things you are dreaming of. But only if YOU believe these things.

Believe. Act. Repeat. THAT is how you make your dreams come true.

 

fix-your-ponytail

What’s for breakfast?

I love pancakes. Like, seriously LOVE pancakes. Unfortunately, they are one of the worst breakfasts we could possibly choose. Full of refined carbs in the form of white flour and topped with sugary sweet syrup, these carb and sugar bombs are just the thing to start your day off with a sugar coma. Of course there are healthier ways you can prepare pancakes – you can up the protein, reduce the sugar, sub the flour for almond or coconut flour, etc. etc. etc. BUT…it’s not the same. So, pancakes have been relegated to an occasional weekend treat at my house.

My everyday breakfasts are simple. I find that a mostly protein breakfast gives me the energy I need to carry me through the morning. My go-to breakfasts are:

-Protein smoothie – 1 packet of Plexus P96 protein, 8 oz unsweetened coconut milk, 1 tablespoon organic peanut butter (one with only nuts in the ingredients – no added sugar or oils), a few ice cubes

smoothie-selfie

OR

-2 over easy organic free range eggs and vegetables. If I’m especially hungry or if I’m eating breakfast post workout, I sometimes add a slice of sprouted whole grain bread. I like Dave’s Killer Bread Good Seed thin sliced bread – it’s organic, has only 13 grams of carbs (from whole grains) with 3 grams of fiber and 3 grams of protein. It’s also delicious!

breakfast

I also frequently practice intermittent fasting and skip breakfast in favor of a “bulletproof” style coffee. I buy organic coffee and brew it with filtered water. I then add about a tablespoon of organic grass fed butter and a tablespoon of coconut oil, a dash of cinnamon, and a dash of vanilla. I pulse this in my Ninja pro blender until frothy, then pour it into my favorite mug. (I may have a slight mug obsession.)

go-with-the-flow

As it turns out, I’m not alone in these choices. When 17 top health experts were asked what they eat for breakfast, their answers were the same – smoothies, eggs, and/or coffee. So say goodbye to those pancakes if you want to lose fat, feel great all day, and have enough energy to squeeze in a workout!

http://www.mindbodygreen.com/0-26445/the-3-breakfast-foods-wellness-experts-swear-by.html

Coconut oil!

I loooooooove coconut oil. I cook with it, bake with it, use it in “Bulletproof” coffee and tea, shave with it, and use it as a moisturizer. I’ve bought a lot of different kinds, but this one is my favorite! The price is AMAZING, it’s organic, unrefined, and just perfect. Hope you love it as much as I do!

cocnut oil

You are what you THINK you are

Ever wonder why sometimes you can just decide to do something and you actually do it, then other times you really struggle to stick to a decision, no matter how much you may want it? Whether it’s giving up wine, sticking to a workout schedule, or making and abiding by a budget, it’s all about your mindset. When we are fortunate enough to make those really easy transitions, it’s usually because we are mentally ready.

 

So if that’s the case, how can you skip ahead and just be ready every time you decide to make a change?

I firmly believe that spending time every single day on training your brain to be positive can fix most of our problems. A simple way to begin is to form a daily gratitude practice. I got started with this by naming things I’m grateful for every night as I fall asleep. Now it’s becoming more natural for me to find something to be thankful for even in hard situations, and the more time I spend redirecting my thoughts to gratitude, the less time I spend feeling discouraged about a negative circumstance.

I’ve read several great books on this topic. Right now I’m reading The Magic of Thinking Big. This quote really spoke to me today, and I wanted to share.

“Negative thoughts produce needless wear and tear on your mental motor. They create worry, frustration, and feelings of inferiority. They put you beside the road while others drive ahead.” – David J Schwartz

 

Start here.

 

image

Mind over matter. We hear it all the time, but what does it really mean? If your mind is really so “in control”, why can’t we just decide to quit eating donuts and start going to the gym and that’s the end of the story? The truth is that your mind IS in control, but just like any other muscle in the body, you have to TRAIN it to be strong. Your mind can be  your biggest enemy or your greatest ally when it comes to creating positive change. But it takes work to create the right thoughts to make your mind work FOR you and not against you.

There’s a scale of readiness that practitioners use to asses when someone is ready to make a change. In the beginning, you’re not even aware of a change that needs to be made. You’re just enjoying your donuts and living your life. Then something happens. Maybe your pants are too tight, maybe someone makes a remark about your weight (jerk move, by the way), or maybe your doctor says your labs don’t look so good. Whatever the catalyst, something happens and you realize that you need to make a change.

But guess what? That still doesn’t mean you’re ready for change. You’ve just moved from pre-contemplation to the contemplation stage of change. You’re just starting to THINK about change. At this point you can either distract yourself with some more Netflix, or start saving all the workouts and recipes you can find on Pinterest. If you go with Pinterest (or set up an appointment with a trainer or health coach), you’re now in the planning stage. But until you actually DO some of those fabulous pinned workouts – or take your coach’s advice – nothing changes. So how do you jump from contemplation to planning and on to ACTION?

Here’s where it gets good. Remember when you were a kid and you just KNEW that you did NOT like broccoli? (Or some vegetable that you now believe to be, at least, tolerable.) You had DECIDED it was no good and no amount of cheese sauce was going to change your mind. But then at some point, you actually tried it, possible by force, and discovered it wasn’t so bad. If you were a particularly stubborn child, you may have doubled down on your professed hatred of broccoli anyway, but you may have confessed to actually liking it. Either way, you now had new information about the broccoli and you could decide what to do with that information.

Any change can be broccoli. Change is hard and most of us don’t like it, and we just KNOW that it’s going to suck to have to quit eating donuts and trade in our happy hour appetizers for a trip to the gym. But it’s not an either / or  situation. Can you eat donuts every day and maintain a healthy weight? Probably not. Can you have them as a treat on occassion? Probably, as long as it doesn’t send you on a binge. Are you going to hate whatever “healthy” food you replace the donuts with? You don’t have to! The reality is that you can trade them for something else that you like. Maybe you won’t love the first protein smoothie as much as the donuts, but when you don’t experience that mid morning sugar crash that the donuts gave you, you may get more excited about trading the pleasure of eating the donuts for the pleasure of feeling great until lunch time. If you’ll give yourself time to discover new foods and habits that bring you joy and support your new goals, change can actually be…fun!

So how do you get started? First, you tell yourself that you’re worth it. That you love yourself enough to make better choices. That you are capable of trading temporary pleasure for long term benefit. That happiness is never found in a box of donuts, but comes from within. And eventually, you’ll start believing it. Your brain is not capable of telling the difference between the truth and a lie, so the more you say these things to yourself, the more you convince yourself it’s true. Write daily affirmations about yourself. Find something to be proud of, or a quality that you like about yourself every day. Write it down. Say it to yourself out loud. Smile at yourself in the mirror. You CAN do hard things, but sometimes you need to give yourself a pep talk. I believe so strongly that this is the most important part of your journey – more important than how much you exercise or what food you eat – that I incorporate mindset into every aspect of my programs when working with clients one on one.

Journaling, meditating, praying, reading positive quotes or books…all of these things can help you retrain your brain towards the positive. If you have been stuck in a negative mindset about your appearance or your ability to change, it can take time to change these thoughts, but it will change your entire life if you will put in the effort. I highly recommend Shawn Achor’s book, The Happiness Advantage to help with this brain training.

 

Have you tried and failed at this before? Or have you overcome a big mental barrier and have some tips on how you conquered it? I’d LOVE to hear from you!

think, then be

I am a firm believer in positive thinking. If you find that you are struggling with putting action behind your health and fitness goals, take a serious look at your thoughts. If you believe that you WILL stick to your healthy eating plan and reach your goal, you’re right. If you are still thinking in “maybes” and “somedays” rather than “I can, I will, watch me” kind of terms, then the battle is between your ears! As cheesy as it sounds, look in the mirror and give yourself a pep talk and I promise you will begin to manifest those goals!

 new-way-to-be

One bite at a time

In order to break the old habits that keep us stuck making unhealthy choices, we have to make new habits that serve our goals. Too often, we decide that we will quit eating all processed food, workout every day, give up smoking, quit yelling when our kids don’t listen, stop procrastinating, and get out of debt all at the same time….sound familiar?

While it is admirable to want turn over a new leaf all at once, you are setting yourself up for failure when you bite off more than you can chew! When you choose just ONE goal to work on, your chances for success go from less than 35% to over 80%. I like those odds!

Do you focus on how far you’ve come, or how far you have to go to get where you want to be? It’s a mind shift, but a very important one! Celebrate your little victories and approach the next challenge knowing that you can crush that goal, too!

When your vision is absolute and your mindset is positive, you will work toward your goal with inspired action!

Have you heard the saying “How do you eat an elephant? One bite at a time!” It’s absolutely true.Thinking of the WHOLE goal at once can be overwhelming, but it all comes down to small bites – little action steps that you take daily. What have you done today to bring yourself closer to the next little bite?

 

elephant

 

Vegetarian Pho Curry Soup

Oh. My. Yum! My cold day lunch experiment was a success! Easy, delicious, healthy, and vegetarian!

I love to eat good food, but I don’t love spending a lot of time in the kitchen, so I’m always looking for a balance between cooking healthy meals and finding shortcuts that don’t sacrifice taste. Today after a few training sessions and a grocery store run, I was FROZEN! It’s in the 30s in Oklahoma today and that always makes me crave one thing – PHO! But, after spending $200 at the grocery store, I made myself cook instead of going out for Pho. I feel like that’s a pretty great accomplishment by itself! I’m also doing another round of Dr. Mark Hyman’s 10 Day Detox, so no noodles for me right now. I decided to get creative and make my own version of a creamy Pho style soup. As I was making it, I was a little concerned, but I’m so glad I took the risk and mixed curry and Pho. AMAZING! I also just used my favorite veggies that I had on hand, so feel free to get creative and use what you like best!

Vegetarian Pho Curry Soup
Vegetarian Pho Curry Soup

-1 can coconut milk
-1 4 oz jar green curry paste (I used Thai Kitchen)
-1 32 oz carton vegetarian Pho base (I used Pacific organic)
-1 package shitake mushrooms
-1 package white mushrooms
-3 green onions
-1 jalapeño
-2 leeks

-3 eggs (optional if you’re vegan!)

Heat the coconut milk over medium heat. Bring to a slow boil, then add the curry paste. Stir until dissolved. Add the Pho base and return to a boil. Simmer while you chop all the veggies, then toss them all in. Simmer another 20 ish minutes, then whisk in 3 eggs if you want to add some protein. Enjoy!

 

Resolution to Reality

It’s the last day of 2015 and I’m feeling reflective, hopeful, and empowered! The best part of being in health and fitness is helping other people discover how strong they are, how great they can feel, and to be a part of true lifestyle change. The hardest thing is seeing someone give up on themselves before they get there!

Did you start 2015 with big goals and end it with the same old, same old? That doesn’t have to be the story in 2016. Whatever obstacles stand in your way, I promise you there is someone out there with bigger hurdles, more reasons not to, and better excuses who is already crushing their goals! I want to help you find your inner warrior, the part of you that tells excuses to sit down and shut up and runs towards the next level knowing that it will be so worth it! Can it be done quickly and easily? Nope. It will take blood, sweat, tears, and will power. Will it be worth it? Oh. Hell. Yes. I can honestly say that at age 40 I am more fit, more fierce, and I feel better than I have in my entire life. Everyone deserves to feel this way, and I know how to do it.

When you want to get real about food, incorporate fitness into your daily life, and start using the best supplements around for fat loss, building lean muscle, healing your gut, and getting all around fit and fierce, I want to talk to you. I’ve been coaching a small group through the month of December and I’m opening that group up for new members in January. If you want to be a part of it, let’s talk! Free shipping and the membership discount to join Plexus are both over today at 11 pm CST today, and the grocery list and jump start plan will be available tomorrow, so today is the day to get on board!

*This is for current, new, and returning customers and team members only at this time.Do the Work

Nice to meet you!

I’m a Personal Trainer, Certified Health Coach, Zumba instructor, Group Exercise fanatic, nutrition nut, and Senior Ruby Ambassador for Plexus Worldwide. I’m passionate about eating real food, helping others create real lifestyle change, and being my best, most authentic self. I’m a wife to my best friend Sean, mom of 3 amazing kids, and I have an awesome life not because it’s perfect, but because it’s perfect for me. I believe in discovering who you really are, pursuing your passion, and making up your own rules as you go.
Welcome! I’d love to meet you, too.

1 2