Your mindset plays a big role when it comes to getting and staying fit.
In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind.
If you have the goal of changing your body for the better by dropping pounds and increasing your muscle tone, the first thing to do is to begin with your mindset. It’s a step that far too many well-meaning folks skip in their quest for an improved, sexier body.
My experience has led me to observe that my successful clients who experience the most amazing body transformation results are the ones that abide by the following Positive Mindset Habits…


Positive Mindset Habit #1: Stop Beating Yourself Up
Most of us compare where we are today with where we ultimately want to be.
If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?
With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.
With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.
To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.

Positive Mindset Habit #2: Do not EVER consider what others think of You
My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.
This small mental shift makes a huge difference when it comes to getting results.
Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.

Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself
Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.
On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.
Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.
Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.
Let’s get you into the best shape of your life!

Being Positive Pays Off
Since negative thoughts have been proven to reduce fitness results, make it a practice to reject any negative thought about yourself that comes into your head.
When a negative thought floats into your mind immediately respond with, “That’s simply not true,” and then remind yourself of the last positive goal that you accomplished.
Once you do this enough times your mind will stop coming up with negative thoughts to send you, making positive progress quicker and easier.

Today I have an awesome (EASY!) recipe for homemade Honey Peanut butter for you to enjoy. It’s a little salty, a little sweet and quite delicious. If you have a peanut allergy then feel free to sub in any other nut or seed for the peanuts.
Making nut and seed butters at home is so simple, and the resulting flavors are fresher and more authentic than you’ll get from store bought brands. The sky is the limit when it comes to adding new flavor surprises to your homemade nut and seed butters. In this version we are adding a touch of honey to creamy peanut butter.
Quick Tip: There are 5 distinct stages to the blending process, so be sure to keep blending through all 5. Stage 1: Loud like Thunder. Stage 2: Crumbles. Stage 3: Big Ole Ball (you may need to break it up with a spoon). Stage 4: Dry Butter (keep blending, those oils are about to be released). Stage 5: Soft, Creamy Velvet (you made it! Now give that food processor the night off!)

Makes 3 cups (48 Tablespoons)
Here’s what you need

• 3 cups roasted, unsalted peanuts, shells removed
• ¼ teaspoon sea salt
• 1 Tablespoon coconut oil
• 1 teaspoon raw honey (add more to taste)

Instructions

1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

Nutritional Analysis
43 calories, 4g fat, 2g carbohydrate, 1g sugar, 12mg sodium, 1g fiber, and 2g protein.
​
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

​The holidays have arrived with all the high-calorie food and drinks of the season. It’s really no wonder why most of us gain weight during the next five weeks.
Sweet temptations are everywhere. Holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are somehow transformed into high-calorie dishes that will make you want to do nothing but fall asleep.
And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.
Want to fight these holiday pounds?
#1) Remember the Reason for the Season
Sure, the holidays bring indulgent foods and drinks, but friends, gatherings, and family traditions aren’t only about food. Before a party remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.
Also, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.
Remember that the holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. If these issue start to wear down your will power then find the courage to address the root of your problems with solutions other than food or drink.
#2) Implement Strategies
If you want to keep your diet on track during this season of parties, you’ll need to pace yourself. Try the following strategies:

• Don’t go to parties hungry, be sure to eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat.
• Wear tight-fitting clothes around your waist so there isn’t room for expansion.
• Before and after a meal chew gum so you won’t be tempted to overindulge in appetizers and desserts.
• During a party, don’t stand right next to the food table, but keep a safe distance.
• Choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.
#3) Make Wise Choices
Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts. Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions.
The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.
Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.
Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!
Exercise is a huge part of the equation when it comes to achieving weight loss.
I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.
Call or email me today and we will get you started on the exercise program that is right for you.

​Here’s a recipe to use those little decorative pumpkins that fill the market this time of year. It’s possible to turn these pumpkins into a quick and yummy dessert.
Here’s the sweet and creamy dessert recipe for baking small pumpkins with coconut oil, cinnamon and a touch of coconut sugar. Eat this wholesome dessert instead of all that seasonal candy to stay on track with your fitness goals!

Servings: 1
Here’s what you need

• 1 mini baking pumpkin
• ½ teaspoon coconut oil, melted
• 1 teaspoon coconut sugar
• sprinkle of ground cinnamon
• sprinkle of sea salt

Instructions

1. Preheat the oven to 350 degrees F. Fill a small casserole pan with ¼ inch of water.
2. Carefully cut the top off the pumpkin, so that you can set the top back on for baking. Scrape out the seeds and pulp.
3. Pour the melted coconut oil into the pumpkin. Sprinkle with the coconut sugar, cinnamon and sea salt. Place the top back on the pumpkin and put into the casserole pan of water.
4. Bake for 30-40 minutes, until really tender. Enjoy!

Nutritional Analysis
119 calories, 3g fat, 24g carbohydrate, 12g sugar, 246mg sodium, 7g fiber, and 3g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!