Feedback from family and friends can make or break you. Support carries far, but sometimes the non-support takes up residence in your brain (squashing down that support you do receive).
My closest friends are always supportive. They’ve tailored meals served at an event for me, they continuously cheer me on while I struggle my way through this weight loss journey and don’t let me give up. But Family, oh family. Those folks can be the most challenging. Most of the time the people in my house are supportive. They eat the meals I cook for myself so I don’t have to cook multiple meals. They know that Friday’s and Saturday’s I am super strict with myself. However sometimes my family that doesn’t live here, they dismiss my efforts.

The best example and why it’s so fresh is a dinner with my parents this weekend. They really just don’t understand my weight loss struggle. They don’t understand why I can’t lose the weight quicker and keep it off. Why I can’t stop overindulging in food. They brin…

What's Your Why?

Tap into your personal motivation to reach your goals!

This is by far one of my favorite quotes, it's one that Jillian Michael's mentions many times during her workouts.  It sticks with me, because it's very true.  "When you know your why, you can endure any how".  It gets me through my 6am workouts EVERYDAY, everyday.  I wake up some days and think to myself, I should just sleep in, I can do this later, I can skip a day, but then I hear this in my head- I'm reminded I can do this if I want to hit my goals.  I like the way it makes me feel to hit those fitness goals each morning.  closing those Apple Watch Rings every day.

The meeting room topic on this went over the fact that we all know what we want to do....lose weight and keep it off!  But it's also important to know why you want to do it.  What's propelling you to make a change?  What pushed you to start your journey?  What is the positive outcome you're envisioning?  The more detailed your &…


Exploring Weight Watcher's new program Freestyle.  How it gives you more flexibility to enjoy how you eat, move and lose!

So Weight Watchers tells us "Eat the foods you love!"  The newest program by Weight Watchers is their WW Freestyle.  It expands their zero point food list to allow you to eat satisfying, protein rich foods without tracking them.  The program also encourages you to move in ways that inspire you and give you joy. 

The WW Freestlye program continues to use their successful Smartpoints system to guide you towards making healthier choices, though no foods are off limits.  Each food has a SmartPoints value including that list of zero points food (that is currently over 200 items!).  Something else that is new is that you are able to carry over up to 4 unused points per day that go into you weekly SnartPoints budget.

Weight Watchers makes a few suggestions about working the new program to it's fullest.  The first is to start with zero points base.  Layer…

Reflect and Refresh

Taking stock of the past can help you set up for the year ahead.

Looking back at your healthy living efforts over the past six months, two years...even five years!  Aside from your on the scale goals, what are you small victories, big wins and challenges?  Think about what you've accomplished, what made you proud and what you still want to achieve.  The end of the year and beginning of the next is a natural point to review these goals and reset for the next year.

Looking back on your experiences gives you important feedback that helps you decide what to do (or not do) next.  Consider what has worked with your food, activity and mindset.  This is a great tool that I plan to implement for myself this year.  I plan on doing it quarterly rather than once a year.  Having a 12 week goal seem much more attainable than 52 week goal. I know that one of my largest struggles over this past year has been with food.

I know that food is my largest issue.  Food is where I turn when I'm str…

Reality Check After the Holidays

We're still coming off the time of year that can cause us to feel pressure to be extra crafty, social, generous and downright festive.  I know that sums me right up!  If you're one of the lucky ones that didn't feel that pressure-great for you!  If you were affected, it's totally normal to get caught up in unrealistic visions (your own, or someone else's) of a picture perfect holiday and be disappointed if they fall short.  A post holiday reality check is a simple way to manage that.  A reality check is what this girl needs!

Take a minute to examine how you really felt during the holiday and how those thoughts affected how you felt and possibly continue to feel.  Taking this inventory can help you to better prepare for the next round of holidays that are coming up in just a few short months.

When you can identify and reality check your unhelpful thoughts, you can change your feelings and that can set you up for actions that help you enjoy the season's pleasur…

Have a Good Night

How to get better, longer sleep-it can help you succeed!
What is quality sleep?  You know it when you wake up:  It's the feeling your body has had enough time to be truly rested and replenished.  As with eating well and moving more, getting enough sleep contributes to a healthier lifestyle.  Research has shown that regularly getting enough sleep can improve your mood and your overall well being.  While sleep needs vary from person to person- logging seven to nine hours of shut-eye each night seems to be the sweet spot for most adults.  Not only is getting enough sleep good for you, not getting enough sleep has been linked to overeating and weight gain.  Personally I know this to be true, I crave all the sweets and carbs when I haven't gotten enough sleep.  It's the worst feeling, you are trying to make up for the sleep deprivation with the very things that make you crash!  They say that inadequate rest can make it harder to stick to a healthy lifestyle too.  Studies have s…

Use Your Bean!

Discover the delicious variety of plant based proteins!

Protein is a building block of your cells.  It helps repair tissues and strengthens your bones, it also promotes the health of muscles, cartilage, skin and blood too.  You may be familiar with animal proteins - meat, poultry, seafood, eggs and dairy, but you might not know as much about plant based proteins.  These vegetarian sources include legumes such as beans, soybeans, peas, and lentils, as well as grains and plants such as quinoa, spelt and whole wheat bread (yes really!).  Protein can also be your weight loss ally.  It can help you feel more satisfied than other nutrients such as carbohydrates or fats and foods high in protein tend to be lower in Smartpoints values (and now many of them are ZERO with Freestyle!)  Eating more plant based proteins let you mix things up at mealtime.  It could save you money too. In general plant based proteins are less expensive than animal sources.  Not only that, but they're free of the …