Tag Archives: wellness coach

Healthy, Protein-Packed Salad Dip!

Want a healthy alternative to fatty ranch or French onion dip at your backyard barbeque this summer?  This salad dip recipe packs in the protein, which will help you feel fuller and less inclined to keep reaching for junk!

Here are the ingredients:

2 cans black beans
1 can corn
4 handfuls cherry tomatoes cut in half
1 avocado
1/2 cup salsa

Enjoy!

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Quick Fat Blasting Tips

Change up your cardio.

– Look at your cardio workout in intervals: sprint as fast as you can for a minute, then back off but increase your incline. If you’re on the elliptical, increase resistance, then pick up the pace for a few minutes.

– If you are in love with the treadmill, instead of walking for a few minutes to warm up, try out the bike or another cardio machine for your warm up and to move your muscles differently. Muscles have memory and soon, they will be conditioned to your favorite form of cardio. Avoid this by making your muscles guess what’s coming next!


Change up your full body workout.

– Accustomed to doing cardio then weights, or vice versa? If you implement intervals into your cardio (see above), you can do one interval, lift some arm weights or do leg exercises, then jump back into cardio.

– Moving from one exercise to another not only keeps your body guessing, but it also ensures that you’re burning more calories by moving continuously, rather than busting it on cardio and taking your time doing weights.

Pull your abs in 24/7!

– You can literally workout ANYWHERE, ANYTIME with this fat blasting tip!

– Pull your belly button in towards your spine, act like you are squeezing into a tight pair of pants, and try to flatten your belly right below your belly button.

– Engage your core to gain stability, to feel tighter, and to look smaller along your waistline.

Cut back on dairy and gluten foods.

– A lot of people are lactose intolerant and don’t even know it! After eating dairy products, a lot of us feel bloated and even lethargic. Similarly, a lot of wheat products leave us feeling like our stomach is a balloon that uncontrollably expands!

– Try reducing or eliminating your dairy and gluten intake. Many carbs now say “gluten free” if they are, as well as dairy products.

– If you eat ice cream, there is ice cream made with coconut milk. If you love milk, try rice or soy milk. If you crave cheese, try eating a protein and vegetable snack, imagining how you feel after eating cheese. That may be enough to talk yourself out of wanting it!

Get your lifestyle on track by getting your head in gear. My 30 Day Workbook can get you started!

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The Five Easiest Ways to Get Motivated to Work Out

Let’s face it, many of us just don’t feel motivated to work out. There’s always something better that comes up, an event we’d rather go to, the fatigue that sets in after a long day at work, or the fact that we just don’t feel like it.

So, what should you do when you’re running low on motivation? Here are the FIVE easiest ways to get motivated to work out:

1. Make a checklist and make sure that you know your goals.

– Map out your goals and make a checklist so that you can track your progress.

– Are you aiming for 4 times per week? Then mark the days on your calendar the week prior and include your workout time as a concrete, planned part of your daily life.

2. Set realistic goals for yourself.

– Many times we fail at achieving our goals because they are unrealistic. Make sure you set realistic goals so that you can achieve them in a realistic way.

– For example, if you haven’t been to the gym in a year, it is unrealistic to commit to going five days a week for an hour.

– Instead, ease back in to working out so that it becomes a natural part of your life, instead of an “all or nothing” event.

3. Get a workout buddy or accountability partner.

– Motivate each other to stick to your goals and get off the couch, even though it would be much easier just to stay there.

– Knowing that someone else is counting on you for motivation is a sure way to stay on track, keep your word, and meet them at the gym.

– If you can’t find an actual workout buddy, get an accountability partner: a friend or someone who checks in to make sure you are staying on track with your fitness goals and workout times.


4. View working out as stress RELEASE, not a stressful part of your day.

– Try viewing going to the gym as a stress RELEASE. (You know how great you feel afterward.)

– Working out as been proven to release feel-good endorphins that leave you in a happier and more energetic mood afterward, regardless of how you felt before working out.

5. Grab a book or a magazine and go slower than usual.

– Physically not feeling like working out? Are you really tired or just worn out? Feel like you have a little bit left in you, but not enough for a “great” workout? Just because you can’t pump iron full force doesn’t mean you should skip your workout.

– Instead, grab a book or a magazine and head to the gym. Do some cardio, more slowly than usual, and start reading. You will get yourself into the habit of going to the gym, moving your body, and carving out that “me” time. Try not to judge your workout and just work with your body and how it’s feeling that day.

By making working out more fun and viewing it as a commitment to yourself, you will be more likely to not only hit the gym, but also make this a sustainable and maintainable part of your everyday life.

Need more of a motivational boost? Women everywhere use my 30 Day Workbook to Step It Up mentally. You can too.

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Replace Fattening Ice Cream with This Smoothie

My smoothie recipe was recently featured on Diets in Review: Check it out below or Click Here for the full article!

In the warm summer months, ice cream sounds more appealing than usual! Here’s a delicious smoothie you can make that is more healthy and nutritious than ice cream:

– Place a whole banana and a cup of frozen strawberries into a blender.

– Then add two tablespoons of ground flaxseed and two scoops of protein powder.

– Next, add a cup of coconut milk. Blend for 60 seconds, and you’ll have a strawberry shortcake treat!

– If you’d like to make it taste like chocolate, add some chocolate protein powder.

This is a great snack or a meal replacement because there is protein in the smoothie. If you’re just making it as a treat, you can eliminate the protein powder and just make a fruit smoothie.

Discover more ways to Step It Up with my 30 Day Workbook!

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Quick Snacks for the Beach

Spending the whole day at the beach? Make sure you are eating every three to four hours to avoid headaches and low energy. Here are some quick snacks to take to the beach. (They were recently featured on Diets in Review, too! Click here for the full article.)

– Cut up watermelon: this fruit is loaded with water and is a great cool-me-down snack. Cut some up and put it in a plastic container – you don’t even need silverware!

– Trail mix (sans chocolate): Mix together some nuts and dried fruit for a sweet and nutritious snack that won’t melt.

– An apple and individual peanut butter packs: Squeeze some gooey peanut butter onto bites of your apple.
A protein smoothie: make this at home and take it in an insulated go-cup!

Often times, all it takes is a little bit of planning ahead to stay on a healthy eating plan. Along with planning also comes the routine of eating every few hours instead of saving up for a couple of big meals during the day. By maintaining an eating plan that consists of eating protein every three to four hours, you’ll never be hungry and you’ll also speed up your metabolism.


Step It Up mentally! Jumpstart a healthy lifestyle with the help of my 30 Day Workbook.

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Add Strength Training To Your Run

During the summer it’s nice to run outdoors and get some fresh air during out workouts. In fact, some people even cancel their gym memberships because they are committed to running or biking outside. If you enjoy doing your cardio workouts outdoors, don’t forget to add in some strength training for a stronger and more toned you!



Here are a few quick exercises you can do along the bike trail or running path:

Lunges: Step one foot in front of the other, and bend your front knee so that it’s just above your ankle. Press back up to standing, repeat 20 times per leg, then switch.

Push Ups: Come into a plank position and lower down into a push up, either with elbows wide or elbows hugging into your sides like chaturunga.

Tricep Dips:
Find a bench and sit on it. Then place your hands, fingers towards you, onto the bench. Scoot off of the bench with bent knees (easier) or straight legs (harder) and lower your bottom down towards the ground, bending your elbows. Press yourself back up, and then lower back down.

Looking for more lifestyle inspiration?  Women everywhere use my 30 Day Workbook to get motivated, confident, and mentally fit.

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Take Advantage of the Heat in Your Yoga Practice

With the temperatures so high, it’s easy to feel lethargic and like you don’t want to do your regular practice. However, try opening up tight areas by utilizing the heat to go deeper into your postures:

– Twists are a great thing to do when it’s hot out. You’ll be able to more deeply “wring” out your internal organs and loosen up your spine. The heat makes your muscles more flexible.

– Go deeper into your forward folds. The heat will help tight low back muscles and hamstrings loosen up, so you can feel sensations you may not feel in the winter.

– Open up your chest and sides of your waist slowly, and hold the poses here a little longer to really get into the smaller muscles and origin and insertion points of the muscles.

Looking for mental tricks to Step It Up? My 30 Day Workbook can help!

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Steph and Marissa in The Fresh Diet Digest!

This month’s Fresh Diet Digest features Steph and Marissa talking about the role of changing your views on food and your mentality in maintaining a healthy lifestyle.

Marissa lost 83 lbs in 12 weeks by using The Fresh Diet and starting a rigorous exercise routine.  She credits making these changes with giving her more energy and recognizes that a healthy lifestyle is a “lifelong commitment.”

Steph’s holistic approach to weight loss was crucial in helping Marissa attain her goal.  She encourages all of her clients to view food as fuel, to improve their body image, and to create a weight loss mantra — all key elements of starting a sustainable wellness plan.

Check out the feature below for more about Marissa’s success and Steph’s helpful techniques!

 

Changing STARTS with you.  Having the right mindset is crucial.  The 30 Day Workbook helps get you where you need to be mentally, so you can improve your LIFE!

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How to Create a Weight Loss Mantra

One of my clients came to me because she made her New Year’s Resolutions list, including wanting to lose 10 lbs.  It was halfway through the year, and she was successful in all of her resolutions, except for weight loss. She was baffled. I asked her to read to me the resolutions that she had written out.  Some included: I will spend more time with my husband because I love him, I will get a raise at work because I am a good, hard worker, I will get seven hours of sleep most nights because I want to feel well rested. And this was what her weight loss resolution said: “I want to lose 10 lbs. because I hate my body.”

Obviously, this statement was in a totally different form than her resolutions that had already come true. According to her weight loss statement, the reason why she should lose weight was because she hated her body. Well, if you hate your body, why would you do anything good for yourself? How could you possibly do good things for your body to lose weight (i.e. exercising regularly, eating healthy, and taking care of your body), if you claim to hate your body?

Here are some guidelines for writing a successful weight loss mantra that have totally transformed my client’s life:

– Write down what your goal is.

– If you’ve written down a goal in a negative context, such as “lose weight, stop hating my body, avoid being seen in a bikini, etc.,” then turn this phrase into something positive.

– “I want to lose 10 lbs. because I hate my body” becomes: “I am healthy and fit because I love my body and want to take care of myself.”

– “I’m working out, so I can stop hating my body” becomes: “I work out because it makes me feel good about myself.”

– “I’m being healthy and fit because I don’t want to avoid being seen in my bikini” becomes: “I am healthy and fit because I love the way my clothes fit and look on me.”

By turning your goal into a positive one, and writing it as if it is currently happening, in the present, you are programming your subconscious to start acting like your goal is already happening in your life.

If you’re looking for more guidance, you can get into the right frame of mind, get healthy, and get fit with the help of my 30 Day Workbook!

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Exercises to Do in a Hotel

On the go and staying in hotel rooms? It’s important to exercise even while you’re traveling in order to maintain muscle and cardio endurance, not to mention energy levels! Here are some quick exercises you can do while traveling:

-Hit the stairwell and warm up by jogging up and down for three minutes, then start taking the steps two at a time.

-Jog for five minutes in place before taking a shower at the end of the day.

-Drop and do 20 push ups as fast as you can when you wake up in the morning.

-While waiting for the shower water to get hot, lie on the ground and bust out 50 crunches.

-Do squats around your hotel room while you’re on a conference call.

-Do some light stretching before you leave for the day to get your blood flowing and boost your productivity during the day.

Changing the way you live is as much mental as it is physical. Need a guide to get mentally on track to improving your lifestyle? My 30 Day Workbook has helped many women get there!

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