4 Holiday Survival Tips

transform your body Dec 13, 2023

The holidays are here, and for many Americans, this translates to overindulging and weight gain. The good news is—it doesn’t have to be that way. If you’ve worked hard all year to transform your body and improve your health, you can maintain those results and still enjoy your holidays.

Read on for three simple strategies you can use to navigate the holiday season.

1. Plan Holiday Meals in Advance

With a little strategic planning, you can enjoy your favorite holiday treats while staying on track with a healthy diet and lifestyle. Write down the meals during which you’re going to allow yourself to enjoy your favorites—not just any treats, but the ones you really look forward to. Once you’ve allotted those meals, make a plan to compensate for those splurges by cutting a few extra calories during breakfast and lunch on the days you eat them. It’s also a great way to plan ahead so you can make sure to get the proper amount of nutrients as well.

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5 Powerful Weight Loss Mindset Tips

Mindset is everything when it comes to losing weight! The right mindset can make all the difference when it comes to experiencing long-lasting success with a healthy diet and lifestyle. It’s essential for weight loss and staying on track—without it, you can easily fall into unhealthy habits. A strong mindset will help you avoid yo-yo dieting so that you can achieve long-term results.

Read on for tips on how to develop a strong mindset for losing weight.

1. Set Clear Goals

A solid plan is essential for success. Set clear, achievable goals for your weight loss and overall health. Write them down—many neuroscientists believe that writing down your goals helps you achieve them. You can then work with your nutrition and mindset coach to put strategies in place to achieve them. Don’t be basic—avoid limiting your goals to just losing a set number of pounds. Instead, set clear, specific lifestyle goals that will boost your health, fitness and wellness. Here are...

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6 Tips for a Healthy Thanksgiving

Splurging on Thanksgiving can be difficult to resist—even for a nutrition and mindset coach! But holiday binges can set off a snowball effect that completely derails your progress. Having a plan can make the difference between a successful holiday season or one filled with regret. Read on for some ways to minimize stress and stay on track this Thanksgiving and beyond.

1. Make Moves

The worst time to stray from your workout routine is when you’re indulging more than usual. Why not do the opposite and schedule extra workouts this holiday weekend? Exercising in the days leading up to and following Thanksgiving will steady your metabolism and burn extra calories. Do your regular workout routine the morning of, even if it means getting up early. This will help minimize holiday stress and start your day off right.

2. Don’t “Save Up” for the Big Feast

A common practice is “saving up” until dinner—basically starving all day and then unleashing...

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5 Greens to Get in Your Diet

When you’re trying to lose weight and transform your body, it’s essential to consume protein—yet it’s just as important to get the macronutrients your body needs to build lean muscle and be as healthy as possible. Macronutrients are vitamins and minerals that your body can’t produce on its own but requires to function properly, which means they must come from your diet or supplements. The good news is, you can get these macronutrients from produce, especially green vegetables.

As a transformational nutrition coach, I recommend incorporating some of the following veggies into your diet to get closer to your weight loss goal while boosting your overall health.

1. Kale

There’s a reason this green leafy veggie continues to trend—it’s loaded with vitamins A, C and K, a fat-soluble nutrient that helps proteins bond to calcium ions. It’s also rich in dietary fiber, so it helps satiate your hunger, and is an excellent source of other...

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6 Halloween Tips & Tricks

transform your body Oct 24, 2023

Halloween can be scary when you’re trying to lose weight and transform your body. Tempting treats are everywhere and it can be difficult to avoid them when you attend parties and other festivities. Plus, it’s the beginning of the holiday season, and if you get off track on Halloween, it can lead to a downward spiral—and the end of your diet or healthy lifestyle. Read on for some nutrition and mindset coach-approved tips for enjoying yourself while staying on track this Halloween.

1. Get a Morning Halloween Workout In

Whether you plan on hitting parties and drinking or escorting your little ones for some trick-or-treating, make sure to schedule time for exercise on Halloween day. Aim for the morning so that you get it out of the way and don’t find excuses for skipping the workout. Since Halloween is on a Tuesday this year, you may celebrate this weekend and on the actual day. If so, get moving every day that you celebrate. It will make you feel extra confident...

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5 Ways to Drink More Water

Are you drinking enough water? If not, you run the risk of dehydration, which takes a toll on your body, both inside and out. Every cell in your body needs water to function properly. It helps regulate body temperature and metabolism, and can help transform your body. Proper hydration boosts weight loss by promoting healthy digestion and stimulating lymphatic drainage, which flushes the toxins from your system. Water also promotes healthy kidney function, lubricates muscles and joints, and hydrates our skin. When you don’t drink enough water, your organs suffer and can shut down. Your skin can appear dry and flaky, and you may experience constipation.

Adequate hydration is an absolute must! This means drinking six to eight glasses of water per day, which is especially vital during hot weather or during exercise. Drinking water can seem like a chore sometimes, but it’s all about mindset. Make it a goal to drink more water every day so that you’re adequately...

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5 Top Booty Sculpters

transform your body Jun 19, 2023

If sculpting your booty is one of your goals, these exercises are perfect for toning, lifting and strengthening your glutes. They can be done at home, outside or at the gym—and you can easily incorporate resistance bands and free weights to increase intensity. Start with three to five sets of each exercise, a minimum of three times a week, to really transform your body. Building muscle is a progressive effort, so be sure to increase number of reps, duration and intensity of your workouts over time to avoid a plateau.

The glutes are the largest muscle group in your lower body, so try to hit the region from every angle for best results.

The Bridge

This classic move is an excellent way to start your glute workout. The Bridge also works your abs, core and back, and helps to strengthen and stabilize. Start by lying down on your back on a mat. Position your knees about hip width apart and bend them. Engage your glutes and tighten your abs as you use them to slowly raise your hips...

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3 Ways to Boost Your Motivation to Work Out

Summer is around the corner—which means summer bodies are coming out in full force! Many of us feel pressure to get in better shape for the season since hotter weather often means less clothing. Don’t let it stress you out—instead, embrace a mindset for exercising that will transform your body and your life.

Exercise is the clearest path to improving physical fitness—and it helps with weight loss and improving your overall health as well. It’s essential for building leaner, stronger muscles that burn more calories and fat. Working out also releases endorphins that provide a natural high that elevates our moods and makes us happier overall.

Yet despite how wide-ranging the benefits are, it can be hard to exercise as much as we plan to on a weekly basis. If you’re having trouble sticking to your fitness goals, read on for some excellent tips from our nutrition mindset coach to help you stay on track for better health and reaching your fitness goals....

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5 Ways to Maximize Your Workouts

If you’re trying to transform your body, one of the best things you can do is work out regularly. A solid exercise program will boost and expedite your efforts while improving your overall health. Below are some tips for maximizing those workouts so you can hit your weight loss goal that much faster. If you are just starting to exercise after a hiatus, please be sure to check with your physician to make sure it is safe for you to work out.

1. Get Support

A solid support system is an excellent way to stay accountable. Enlist one of your friends as a workout buddy, invest in a trainer or work with a nutrition mindset coach. A workout buddy will help you stay committed to your plan—you’ll be less apt to leave someone else hanging when you made an appointment to meet for a run. Hiring a trainer is a great investment as they’ll help you develop the most efficient workout and properly set goals, while teaching you new exercises. A nutrition mindset coach will teach...

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5 Resistance Band Exercises You Can Do Anywhere

Exercise plays a key role in both your weight loss efforts and overall health. But when you travel for your job or are always on the go, it can be difficult to fit a workout in. The good news is, you don’t need a lot of time or a gym to get in a great workout that will help transform your body. There are inexpensive, easy-to-use tools that can help you get in shape: resistance bands.

Regardless of your fitness level, you can find ways to exercise with resistance bands that keep your muscles challenged and build endurance without putting too much pressure on your joints.

Here are a few excellent resistance band exercises to get you started. Strive to do three to four sets of 12-15 reps of each exercise, several times a week.

1. Biceps Curl

Sit down somewhere—on a chair, stairs or your heels. Put the resistance band underneath one of your knees. Using the hand on the same side of your body, pull your hand upwards, towards your shoulder. Keep the upper part of your arm...

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