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If You Want to Lose Weight Stop Saying This

Want to feel Ah-MAZING in your own body? 

If you answered yes, this is for you.

If you want to go from cringing every time you look in the mirror to loving the skin you’re in, then you have to STOP telling yourself these 3 things: 


  • Stop telling yourself that you suck for letting yourself go. 
  • Replace it with:
    I love me for everything I've gone through and survived. ðŸ’–


  • Stop telling yourself it’s too late to have the body and the health that you want.
  • Replace it with:
    The best time to change my body and health is right now! ðŸ˜


  • Stop telling yourself you fail every time you try to make a change. 
  • Replace it with:
    I keep trying until it works.🤩


You’re probably asking yourself, why does this matter to me right now, at this particular moment in my life? 

Here’s why this matters (or it should matter) to you most…

  • You're not going to lose 30 pounds in 30 days, but the only way to see...
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Top 3 Beliefs Sabotaging Your Health and Weight Loss And How to Fix Them

Our beliefs dictate our behavior. This simple statement has proven itself true again and again, especially when it comes to weight loss or creating healthy habits. 

I constantly see 3 beliefs that lead to failure in this area. And I consistently see that people harboring these beliefs don’t know they’re there. I’m going to share the beliefs, tell you how to recognize them and (the best part), tell you how you can kick them to the curb to become the healthy, strong, confident person you are meant to be. 

Belief #1: I’m not worthy or I don’t deserve to be healthy, strong, happy. 

  •  How to recognize it: Your self-talk is harsh, mean, and negative. “I can’t get my f@t a$$ to the gym.” “I’m too stupid to meal prep.” I don’t know WTF is wrong with me that I can’t do this.” Being mean to ourselves has led to the success of exactly zero people. Contrary to what you see on TV and in the...
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The #1 Reason Weight-Loss Meal Plans Don't Work for You

Have you said this to yourself? “If only someone would tell me what to eat, I’d be so much healthier.” 

Or, even better, “If someone would come to my home and cook healthy, delicious meals for me, I’d finally lose the weight (or lower my blood pressure or not be pre-diabetic). 

I have some bad news for you. 

It won’t work. 

It never does. 

How do I know? 

I’ve handed out hundreds, if not thousands of meal plans to as many people. Each plan was customized to their caloric needs (for weight loss, maintenance, or weight gain). I customized the plans for different food preferences (gluten-free, vegan, vegetarian, low-carb, even fast-food and dozens of other options).  

Do you want to know the truth? The overwhelming majority of people don’t follow a plan. 

Yes, there are a few that do follow the plan, but they are not the norm. The people that do follow the plan all have one thing in common,...

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The Problem with SMART Goals...And How to Solve it!

"Set SMART Goals," they said.

"SMART Goals are how to get things done," they said.

"SMART Goals are the secret to success," they said.

I thought and thought. I diagramed, white-boarded, and analyzed what I wanted to achieve. I refined, re-framed, and word-smithed. Finally, I had it. I had a SMART goal.

You know that feeling? You're struggling with a concept, and your brain hurts from thinking about it so much? It's followed by a flood of relief when you realize you've worked out the problem. I was at that point. I thought, "I've got it! I've figured it out." I have my goal, and it's SMART, and now everything is going to change.

But it didn't.

The goal was there. It checked all of the boxes. It was SMART. Apparently, I wasn't quite so smart.

What was the goal?

I will lose 25 pounds by (insert date here, usually six months out).

Let's double-check it for SMARTness.

Specific? Yup…25 pounds.

Measurable? Yup…25 pounds.

Achievable? Yup…6 months is 24-26 weeks, 1-2...

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Whatcha' Thinkin' About?

"Whatcha thinkin' about?" may seem like a silly question in a blog post. Stay with me because what you think about most creates your success or failure.

What you think about yourself is reflected in the mirror. 

That means that if you can change what you think about, you can change what is reflected in your mirror. 

In the 1950s, a plastic surgeon named Maxwell Maltz noticed that his work improving his patients' faces didn't always have the life-changing, positive effects he anticipated it would have. Every so often, he would complete a nose job or repair a scar for a patient, and post-surgery, the patient would complain that nothing changed. He would show them their "before and after" photos, point out the dramatic improvements, and the patient would say, "yes, but nothing has changed." His explorations into this phenomenon resulted in the classic book, Psycho-Cybernetics.

Here's what he found:

  • Our brain works on targets. 
  • ...
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A Little Magic for Your Monday

How do you feel about Mondays?

I know, there are people out there who LOVE them. “It’s a brand new week!” they say. “It’s another opportunity to change my life!” they say. They begin the week fully charged after a weekend of resting and relaxing.

While I don’t hate Mondays, I generally don’t come rushing into them ready to take on the world. I’m more of a mellow-Monday kind of woman. I try to gather my thoughts and make a plan for the week. I tend to see Monday as a day to get organized. It’s more of a “start your engines,” kind of a day.

Then there are the Monday-haters. I had a friend in my 20s who used to drink to excess on Sunday evenings on purpose. “Mondays suck anyway,” was his philosophy, “so why not be hungover?”

Monday can be a smack-in-the-face, return-to-the-grind kind of day. On Monday we may find ourselves facing what we put off on Friday. I know many who feel the dread...

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Say Good-Bye to Motivation Monday! Try This Instead.

“I just need a little motivation,” she said as we sat sipping coffee and deciding if we should work together. She had over 50 pounds she wanted to lose, she was on medication to reduce her blood pressure and she was recently diagnosed as pre-diabetic.

A motivational meme wasn’t going to be enough to tackle what was really going on for her.
“I know what I need to do, I just don’t do it,” is what you say when you think about making a change in your life.
So you go to your favorite social media or you google “motivational quotes,” find one or two that speak to you, feel a quick burst of energy and enthusiasm and think you’re on your way to a perfect body and perfect health.
Until a few hours later when you haven’t gotten off the couch, it’s too late in the day to go to the gym and you’re foraging in your fridge for something you can call dinner. What happened to the motivation?
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How to go From, "I Should," to "I Did It!"

“I just have to do it.”
“I’ve been avoiding it for more than six months.”
“I know what I have to do. I don’t know why I’m not doing it.”
“It’s almost done. I just have to do it.”
I had a conversation with someone last week that drove home how much our beliefs dictate our behavior. I’m sharing the conversation with you because sometimes we don’t recognize what’s holding us back until we see it in someone else.
I’ll call her Barb (name changed). Barb is one signature away from completing paperwork that would help her move ahead with her life. If she signs the paperwork, she gets access to resources she doesn’t have access to now.
She is one signature away from completing the paperwork.
As we spoke, she said, “I just have to do it, I don’t know why I haven’t completed it. I’ve had the...
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Top 5 Myths About Healthy People

How are these myths are holding you back?
“I can’t do that!” she exclaimed when we first met. Six month later she said, “I can’t believe I didn’t do this sooner.”
In my career as a Personal Trainer, Nutrition, and Lifestyle Coach, I've heard many reasons that people struggle to take care of their health. I've also listened to some wildly untrue assumptions about why people are healthy and why they're unhealthy.
Here are the top 5 myths I hear all the time and how you can use them to propel you forward.
1. Healthy people love to exercise and go to the gym. Most healthy people I know do NOT love going to the gym, and most don't love to exercise. What they love are the results they get from moving their bodies frequently. Some don't do formal workouts at all. But they are active throughout the day. One of my favorite quotes from Jack LaLanne, the godfather of the modern fitness movement, is, "I hate...
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High Heels and Weight Loss

"OMG! I can't take it. Not for another minute!"
I sat down and gingerly detached the strappy, silver 4-inch sandals from my red, swollen feet. I had suffered long enough. The pain in my feet was bad enough that I finally gave in and changed into the ballet slippers I had stashed in my bag.
There comes a point in our lives when the pain of staying where we are, doing what we're doing becomes so great that we must do something to change it. Before we get to that pain point though, we will wallow in a place I call being comfortably uncomfortable. We may stay there for weeks, months, years, or decades. While we're here, we stack up excuses, shrink our world, and "recognize our limitations." This sounds like, "That's ok, you go ahead; I'll stay here," or, "I wouldn't dream of doing that."
We don't think of this as acknowledging our limits. We call it "being realistic."
We Can Spend Our Entire Lives Being Comfortably Uncomfortable.
It's a...
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