If you’re struggling to reach your goals…

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Plain Greek yogurt sweetened with stevia + “Purely Elizabeth” pumpkin granola & Grilled Chicken Kale Salad.

BUT …here’s the thing, you can eat SOOO healthy but if you are doing any of the following, you may be struggling to reach your goals:

1. Picking/grazing without realizing it. Empty calories & mindless grazing can add up SO FAST & yet are easy to forget you ate them.

2. Consuming too much sugar. Some foods that DO have nutritional value, also have added sugar (check the sugar content on your yogurt, your energy bars, your cereal/oatmeal, your “skinny latte” (skim milk has 15g sugar)

3. Consuming alcohol too often. Of course you gotta enjoy life, just decide when it’s worth it since it significantly slows your metabolism until it’s out of your system & is obviously addictive.

4. Doing too much of the same workouts. Even though you still FEEL like it’s tough & you’re sweating, you’ve GOT to mix it up & create muscle confusion.

5. Eating too little OR too much. Typically you’re unaware that’s the problem. You can’t eat like someone else & expect to have their results. If you think this could be it, follow the Portion Fix meal plan (container system which takes your data into consideration) or IIFYM (=if it fits your macros). You don’t have to track calories or macros or measure your foods for the rest of your life, but it’s good to have SOME clue of portions and macro nutrient needs so you can develop lifelong habits around that knowledge. Some people do well eating intuitively, but most have to track things at least once in a while because our habits and our bodies DO change.

..just to name a few! Which one, if any, do you struggle with ?

Cacao is the way to go

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Cacao is the way to go

How do you get your superfoods?

You know you can get more cacao in your life with chocolate shakeology, right?

Don’t skip leg day!

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Free weights, machines, resistance bands or body weight??

What’s your preference ?

I had to take a couple days off working out but did a lighter leg day today to ease back in.

Don’t skip leg day because you want smaller/leaner legs. Instead… skip the sugar, the processed foods, skip the scale, skip the long steady-state workouts, …but don’t skip leg day

Gut Health

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Are you less & less tempted to eat junk or ANYTHING processed after listening to my sister’s recent podcasts with the gut health experts talking about how that impacts our ability to absorb nutrients and ability to lose fat?

All the talk of processed foods & foods that essentially turn to sugar, fueling the bad bacteria in your gut making us more susceptible to bloating, fatigue, brain fog, insomnia, disease, cancer and making our bodies more prone to holding onto unecessary FAT.. ughh Definitely makes it easier to want to eat healthier, right ?!

Anyway.. I’m never perfect but always trying to fight that urge to just order pizza & eat chocolate. I mean ..once in a while …FOR SURE

This was Tempeh, sliced sweet potatoes w/cinnamon, avocado, & baba ganoush! Baba Ganoush is very similar tasting to hummus. I just sliced the tempeh & put in the pan with olive oil (I usually prefer coconut oil & Braggs liquid aminos instead of low sodium soy but couldn’t find it since renovating our kitchen).

Protein Sources

Protein Sources

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This is a question I get asked a LOT, so I thought I’d share

What are your go-tos?

Protein Sources

intermittent fasting

Intermittent Fasting

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Make that “did it anyway” ..Monday is complete Day 3 of trying Intermittent Fasting.

I’m trying out a 8 hour eating window. I really do NOT know if this will be something I’ll want to continue or not ..after hearing & reading some research on the health of it, I’m just going to give it a shot & see how I feel with it. If over time it makes me feel too restricted, I’ll stop. I don’t want to live my life feeling too restricted.. even if it means I’ll never have a 6-pack.

Last time I tried it, I only made it 3hrs… so 3 days is a PR

intermittent fasting

Avocados

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You’re not avoiding avocados due to their high fat content, are you??

Eating fats doesn’t mean it gets STORED as fat. Fats keep you satiated whereas filling up on processed carbs & artificially sweetened food keeps you feeling hungry all day; not to mention nutrition deficiencies & energy crashes.

Matt & I go thru about an avocado a day! Maybe the phrase should be “an avocado a day keeps the Doctor away”

It’s the TRANS fats that are bad.

Gut Health

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You DO know that if you’re sweating it out & eating healthy consistently and STILL not seeing any results, it could be you’ve developed a gut health problem! The now-very-common “Leaky Gut” due to our current environmental conditions & what’s in our foods now (which was SO different for the generations before us) could be what’s causing your body to hold onto weight & generally making you feel bleh!

Find out what could be causing the bloating, the weight gain or inability go lose, or the general feeling that something is off. I’ve said it before, but it’s worth saying again …please listen to “The Chalene Show” , specifically podcasts # 239, 240, 241 & 242 !!! Even if you’re not worried about weight loss but have interest in things like inflammation, probiotics & other supplements, hormone issues, and cancer, you must hear 239-242.

Listen every morning as you get ready💄 or while you drive 🚙 Please feel free to tag someone who also cares about their health & the health of others ☝🏼

Improve Your Trouble Zones

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Seeing some definition in these legs is super surprising but exciting to me. It only shows up in certain lights though!😏 My legs and booty are where my body stores fat, then it goes to my abs… my arms pretty much stay on the leaner side. ☝🏼Where your body stores fat & tends to build muscle more easily is a matter of GENETICS. But even given genetics, you can certainly still significantly *improve* the appearance of your “trouble zones” with nutrition & training & patience!

 

Be In Tune With Your Body

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What’s your workout today friends??

I’m trying some easy incline push-ups & some Lunges in the kitchen. I’m not myself yet but I think I’m ready for a light workout today or tomorrow👏🏼.

Always just do what you can & according to Doctors orders. Get out of the all or nothing mentality. If you’re injured or recovering from something, be in tune with your body and just do what makes sense. In most cases, using your muscles is good, so do something☝🏼