Are there things about yourself that you’d like to change?

Your weight, your habits, and maybe even your outlook on life?

We are trained to think that change is hard, that it takes time. But it really doesn’t have to be.

I’m here to argue that lasting change happens in an instant.

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding.

Think about this – how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen.

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into?

What is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it’s the preparation for change that takes times. In the end there’s a single instant when the change occurs.

Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

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Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission – no one else can do it for you.

Step #3: Believe that you can change it.
Don’t let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you’ll soon revert back to what’s comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change happens in an instant.

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These on-the-go snacks will fill you with energy without hindering your results.

• On-The-Go Ham Cups (see recipe below)
• Apple slices with a Tablespoon of almond butter
• Turkey slices with a handful of grapes
• Half of an avocado and one slice of sprouted grain bread
• 1 cup of plain Greek yogurt with 12 raspberries
• 1 hard boiled egg with celery sticks

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Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that’s packed with protein and fiber. Make a dozen and enjoy throughout your week. Servings: 12

Here’s what you need…

• 1 teaspoon olive oil
• 1 clove garlic, minced
• 1/2 yellow onion, chopped
• 12 slices of nitrate free ham
• 1 cup broccoli, steamed and chopped
• 1/4 cup shredded cheddar cheese
• dash of salt and pepper
• 12 eggs

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1. Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside
2. In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.
3. Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.
4. Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.
5. Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein

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Have trouble getting started in the morning?
Feel sluggish in the afternoon?
Ready to crash come evening?
You’re not alone.

Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.

Since food is the body’s fuel, how well you’re able to perform during the day may be directly related to what foods you fill up with during meal and snack time.

When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.

Here’s how to include them in your diet:

Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs!

A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice.

For a healthy dose of simple carbs, stick with fresh, whole fruits.

Protein for Stamina
While, carbs supply energy, protein is responsible for releasing the energy.

Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.

Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.

Water for Refreshment
Essential to survival, water is also essential for energy.

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When you consider that two-thirds of your body is made of water, you’re reminded of how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.

If you’re depleted of water, you probably feel depleted of energy. If you’re dehydrated, you’ll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.

Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.

Perhaps you’re one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.

Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.

Additional Tips
Keep in mind that overeating, no matter what food, may cause sluggishness.

Instead of three large meals, try eating several small meals (don’t forget breakfast!) throughout the day to give you constant bursts of energy.

Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.

If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs.

One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program.

My passion is to help people, just like you, improve their energy levels and their overall quality of life.

Call or email me today to get started on a fitness plan that will put some pep in your step.

For more insightful health and nutrition articles, please subscribe to our newsletter. While you are there, you might as well refer a friend, or two.

The term “negative calorie food” does not suggest that it has less than zero calories.  It actually means that some foods take more energy to prepare, chew and digest than the calories they contain. You can eat as much of these foods as you want, and you won’t gain a single pound.  You will actually lose weight!  Even though Time magazine featured an article claiming that there are no negative calorie foods, these foods are still beneficial to a sound weight loss program.

1. Celery – 1 cup of celery contains 19 calories.
2. Cucumber – ½ cup of cucumber contains 8 calories.
3. Lettuce (all greens) – 1 cup of iceberg lettuce contains 8 calories.
4. Broccoli – 1 cup of raw broccoli contains 30 calories.
5. Grapefruit – ½ of a medium grapefruit (4” diameter) contains 41 calories.

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Honourable mention: Cauliflower, watermelon, onion, pickles, beets, asparagus, oranges, strawberries and zucchini.

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This recipe meets all 5 of the steps to a healthy dinner. By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.
Servings: 6

Here’s what you need…

• 2 eggs
• 2 Tablespoons fruit-only apricot preserves
• 2 Tablespoons Dijon mustard
• 1/2 teaspoon garlic powder
• 1/2 teaspoon red pepper flakes
• 1/2 cup almond flour
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried thyme
• 1/2 teaspoon sweet paprika
• 1/2 teaspoon salt
• 2 lbs boneless, skinless organic chicken tenders

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1. Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.
2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.
3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.
4. Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.
5. Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.
6. Serve with a side of sugar-free BBQ sauce or organic honey mustard.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

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Temptations abound when you eat out. There are bread baskets, chip baskets, appetizers, and desserts. In order to maintain your healthy diet you’ll have to have a plan in place before arriving at the restaurant.

Here’s how you stay on track while eating out:

• Don’t eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.
• Don’t drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.
• Get it plain: Ask for sauces and dressings on the side to cut down calories.
• Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

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You think you’re eating healthy meals, but aren’t sure?

If your weight loss has slowed, or even stopped, then there’s a good chance that you haven’t been eating as healthy as you should be.

I’m going to end the guesswork for you, once and for all, with my 5 steps to a healthy meal.

By following these 5 guidelines you’ll know that your meals are healthy and fitness friendly. And as a result you’ll experience healthy weight loss.

Here are the 5 Steps to a Healthy Meal:

Step #1: Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don’t need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

• Fresh and organic
• Pronounceable ingredients
• Whole foods

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Step #2: Cooking Method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

• Fried and battered
• Processed and packaged
• Doused with cream sauce
• Sautéed

Choose foods that are prepared like this:

• Grilled
• Baked
• Broiled
• Steamed

Step #3: Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

• Fish
• Chicken
• Turkey
• Eggs
• Lean red meat
• Beans

Step #4: Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

• Salad
• Seasonal vegetables
• Fruit
• Legumes

Step #5: Lay Off Spreads, Sauces and Certain Starches
Here’s where many well-meaning dieters lose it. Many people think that starchy foods such as bread and pasta are fattening. The facts are simple, most of the fattening calories come from the spreads and sauces put on the starchy foods, such as sour cream, butter, margarine gravies, jellies, or jam. It is true that if you over consume starchy foods, the excess is converted into fat.

Starches to avoid:

• Potatoes
• White pasta
• White rice
• White bread and crackers
• Cereal

Choose starches like these:

• Sweet Potato
• Whole wheat pasta
• Brown rice
• Whole wheat bread
• All-bran cereal and steel-cut oatmeal

For faster results, pair your clean eating with a challenging exercise routine.

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Your body breaks down carbohydrates into glucose. Glycogen stores are the storage form of glucose in the liver and muscles (2400 to 3000 calories) that your body uses during weight training and cardiovascular exercise.  During weight training, glycogen is the primary energy source used. Therefore, doing your cardiovascular routine before weight training will significantly deplete your energy (glycogen), needed to complete a proper weight training routine. Completing your weight training before cardiovascular activity will considerably decrease your glycogen stores. So, when you begin your cardiovascular program your body burns less glycogen and more of your stored fat. I recommend doing between 20-30 minutes of cardiovascular exercise after your weight training program.

In summary, it takes approximately 20 minutes of cardiovascular exercise to reach your optimal fat burning zone.  To have the proper energy to utilize an effective exercise program, do your weight training routine before your cardiovascular training.

Please consult a physician before starting an exercise program.
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• Train for a marathon
• Play killer tennis
• Look fabulous in your bathing suit
• Sleep like a baby
• Pump serious iron

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You can do it!

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