My Journey: A quick update!

I’ve been MIA with my updates, and I apologize for that.

I did fall off the wagon a bit with my food, but my training has been on par.

This past Monday I decided I needed to nip my nutrition in the bud and joined 20 other clients in my Train Like A Girl 6 week Clean & Lean Reboot.

For 6 weeks the goal is to not only train consistently but eat ONLY real food. That means nothing processed and nothing that comes from a box and/or bag.

And in just 4 days, Monday morning to this morning (Friday), I am AMAZED with the results!!!

I mean I am a big believer of only eating whole, real food and that is what I teach and coach to my clients, but sometimes I do forget how much of a difference it can be when taking out all processed foods.

The biggest difference I see is in my most difficult area to lose from, and for most women, and that is the lower abdominal area. Processed foods just make me bloat like no other!

I have not stepped on the scale and I don’t plan to. Pictures are a better way of showing results.

I am excited to see what my results will be in the next 5 weeks!

Video and Update: Has This Happened to You???

Has this happened to you?

You have ZERO motivation, you feel like you’re never going to get out of it and you just don’t seem to know WHAT to do to get that motivation back???

That has been me for the past 3 months.

So I wanted to give you a little update on how a big lack of motivation has taken over my training and show you it’s ok and you WILL get over it! 

Here is a quick before. I’m taking pics every week to see, and show, my progress.

And here is a quick video about how I’m going to get my motivation back!

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Client Spotlight: Kristy

Spotlighting my clients and sharing their stories is one of my favorite things to do.

So for today I wanted to spotlight my client Kristy.

I’ve known Kristy for about 5 years, we did our bikini competitions together and when she puts her mind to it, she kills it when reaching her goals.

And she is doing just that on the Train Like A Girl distance training program.

Here are before and after pictures of Kristy just after 6 weeks on the TLAG program. 

AMAZING!!!!

When any woman starts the Train Like A Girl program, her first piece of homework is to set 3 goals.

Kristy’s first goal was to fit and be able to wear these jeans. And just after 6 weeks, she reached her first goal!!!

I am so proud of Kristy and all her hard work, but the great thing is she is not done yet!

Kristy still has 6 more weeks to go and I absolutely cannot wait to see what results she will have then!!

If you are interested in getting results like Kristy has, the next step is to fill out the form below to schedule a call and learn how the TLAG can help you, too!!!

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3 Ways to Achieve Lasting Fat Loss Results


 

 

 

 

 

 

 

 

 

 

 

 

I posted this great quote on my Train Like a Girl Facebook page last week as a Monday motivation hashtag. And I got a lot of people message me thanking me for posting it.

They were thanking me because it made them stop and really think about their expectations when it comes to reaching their fat loss goals.

We live in a world where we expect everything instantly. And if we don’t get it, we get mad and most times give up.

This is also true when it comes to fat loss and fitness goals.

Nowadays people are promised INSTANT results. Whether it be something a company is selling on tv, at a gym, supplement store or online.

Everyone is trying to sell you instant results.

Well, I hate to be the party pooper here, but those “instant results” won’t happen. And if by some miracle they do, the chance of you being able to maintain and keep those results, are slim to none.

No matter how you slice it, if you want true results that will stick, it takes time.

How much time?

That all depends.

Is it a fat loss goal? How much do you have to lose?

Or is it a fitness goal? Like wanting to be able to do 5 full range push ups from your toes.

Or maybe both?

I know a lot of questions.

Here are 3 ways to make sure you are continually working towards your goals and not letting yourself get frustrated from not seeing instant results.

  1. Set small goals to lead up to your big goal
    Lets say your big goal is to lose 25 pounds scale weight. That number can look intimidating and when it doesn’t come off instantly, you may get frustrated and either quit working towards it thinking it will never come. Or turn towards one of those “instant results” choices only to be disappointed again.So what do you do? Set smaller goals to lead up to those big goals, like having a goal to lose .5-1 pound a week. It’s attainable and you are then losing the weight at a healthy pace to make sure you are not doing damage to your body, but also making sure that you will be able to keep it off and maintain your goal weight. And it doesn’t seem so intimidating to where you give up before you even start. Plus who doesn’t love reaching a new goal every week! 🙂
  2. Know that it’s going to take time.
    I guess you could say this is the main theme of this whole post. Whether your goal is to lose fat, increase your fitness or be able to do 10 push ups from your toes….IT WILL TAKE TIME. I always tell my clients that no matter what goal they have they have to be willing to work towards if for a full year if needed. You need to be able to think long term.I know it seems simple, but I think it is the hardest thing for people to come to terms with when it comes to reaching goals. Especially fat loss goals.
  3. Don’t beat yourself up if you slip along the way.
    I say this a lot, but I think it needs to be said over and over. If you mess up one day, one week or even more, whether it be because your nutrition wasn’t on par, you missed some training sessions because you were busy or sick or just plain lazy, don’t beat yourself up or throw in the towel. It happens. I’ve slipped up more times than I like to admit. But the way to deal with it is by picking yourself back up and getting back to it. 

So think about what you want your goal to be. Think about how you feel it will take to reach it. And lastly think about how you are going to reach it.

I do hope these are helpful for when you are working towards your next fitness or fat loss goal and you can see that instant results don’t get you long term results.

 

 

 

 

 

 

Recipe: Carrot Ginger Soup

I am in LOVE with this soup!!!

 

 

 

 

 

 

 

 

 

 

 

It’s not even fall, but I have been making this soup every week for the past month and I’ll probably make it again this Sunday during meal prep 🙂

It’s quick, easy and you can eat a lot of it and not worry about the calories. Plus it is full of nutritious ingredients.

I promise you, you are going to want to try this one.

Carrot Ginger soup

2-3lbs of Carrots (peeled and cut into chunks)
4 cloves of garlic, minced
1 medium yellow onion, chopped
6 cups of low sodium chicken or vegetable broth
2 tbsp of olive oil
1 tsp of fresh ginger, minced

In a large pot, saute onions in olive oil until translucent. Add minced ginger and garlic and cook until fragrant, about 1-2 min.

Add carrots and broth and bring to a boil. Reduce to medium heat and cook for 15-20 min. Cook until carrots are soft enough to pierce with a fork.

Blend all ingredients. If you have a immersion blender, this is probably easiest so you can just blend it right in the pot. If not, transfer 3-4 ladles full into your blender and blend.

Lastly, ENJOY!

***This is a really good soup to freeze as well. When thawed out it doesn’t not get watery and tastes even better if you can believe it 😉 ***

 

 

“How do I stay on track while I’m on vacation??!!!”

“How do I stay on track while I’m on vacation??!!!”
This is one of the biggest questions I get from clients.

Although, summer might be over, but people are still traveling for fun or work and I know I have had problems staying on track myself.

That was until I figured out a simple way to fix it.

How?

I take my own food!

I know…I’m sure you are thinking…”There is NO way I can take all the food I need on the plane/in the car/etc!!!”

I don’t take ALL of my food, but some key items that will help me stay on track while I am traveling whether it be for work or fun.

This past weekend we decided to take a “stay-cation” and I made a quick video about what we took to make sure we stayed on track.

WATCH! 😉

 

Just a quick side note…

If you can’t take food with you, don’t worry. When we have had situations like that while traveling, as soon as we were able to get to the hotel we find the closest grocery store and get our fruits and veggies there to keep in the room.

If you don’t have a fridge to keep your food in, just make sure you get things that can be left out and not go bad.

I hope this helps and you are able to stay on track with your nutrition during your next travels! 🙂

 

It is, what it is

Eight weeks ago I wrote about how I decided my next goal needed to be all about consistency.
I wanted to be not only consistent with my training but with my nutrition. Both had been lacking greatly since the start of 2017.

So I started with my 70/80/90 Rules.

70% of my training will be at 70% intensity.

I will train, or be active, 80% of the year.

And my nutrition will be at 90% during the week. Meaning, 90% of my meals will be “clean” or what I should be eating during the week. This gives me 2-3 meals that are not considered “clean”.

So how have I been doing?

Here is my “before” pic and a pic from yesterday morning.

 

 

 

 

 

 

 

 

 

My training has been phenomenal.

I’m getting stronger.

I’m not running myself into the ground or over training (aka…I’m keeping up with my 70% rule).

I’m training about 5-6 days/week (aka…hitting my 80% rule).

And my nutrition has been on par (aka…hitting my 90% rule).

But, and there always is a “but”.

But, I have hit a bump in the road.

I’ve been having some major issues with my stomach/digestion.

For the past 4 weeks I’ve been having issues with nausea, increased gas and bloating, increased belching and just feeling yucky tummy wise.

At first I just thought it was something I was eating, but I hadn’t changed my food from what I was eating before I started my 90% Rule.

Then I started ruling other things out.

First was…well it was the tummy issue that usually ended in about 9 months. LOL Nope…not that.

Then I was was looking at if I was eating dairy because I do have some issues with dairy. Nope…not that.

I couldn’t put my finger on it.

Then it hit me.

What happened to me about 4 weeks ago?

I came down with strep and was put on a pretty big dose of antibiotics.

I have not been on antibiotics in YEARS.

If you didn’t already know, when you take antibiotics it not only kills the bad bacteria that is running through your body, but also the good stuff too that is in your gut.

The stuff you need and helps with digestion.

So I started taking pro-biotics last week and I am happy to say they are helping greatly.

But, with that bump in the road came set backs and I am not as far along as I would like.

Is it frustrating?

Hell YES!

But as in the title, it is what it is. I can’t change the fact that I got strep and didn’t really think about what the antibiotics would do to my digestive system.

As I said in June, my goal is just to be consistent and that is exactly what I am doing.

I feel better, I am stronger, a little leaner and enjoying it all.

So what is next you ask?

Well, I still have 9 more weeks until my birthday, the day I decided as my target date.

I just going to continue to be consistent with my 70/80/90 Rule. I really do love it because I don’t feel deprived or completely dead from over training.

I will probably post another pic in about 4-6 weeks, but I am not going to make it my main concern.

Also, I have some exciting stuff coming to TLAG over the next couple of months. Lots of new videos on how to reach your goals through training and nutrition. Make sure you keep checking back!!!

 

 

 

 

Client Spotlight-Katie

Besides reaching my own goals, one of the things that keeps me motivated is seeing my clients reach their goals.
I love being able to help a client reach their goal(s). Whether that be losing fat, getting more fit or just becoming a healthier person overall.

And not only do I love seeing them reach their goals, but I love sharing their stories.

Meet Katie.

Katie starting coming to me in June of 2016 looking to lose some fat and get healthier overall.

She has been working out for many years, sometimes with personal trainers, sometimes going to classes at the big box gyms and sometimes just at home doing those kickboxing videos.

But when Katie first came to me to talk about coaching, she told me she never found the right combination to finally reach her goals.

So we started working on not only her training, but her nutrition as well. Because no matter what, if you are looking to lose fat you can’t do it by training alone. Nutrition is a HUGE component when it comes to losing fat.

But more about that in another post…

One thing I noticed right away with Katie is her dedication in the gym. She loves the challenges new exercises may bring and I can count on one hand how many times she missed a day.

But as the weeks went on, I noticed that the one thing that Katie had a hard time sticking with, was the nutrition. To be honest this is something most, if not almost all of my clients have a hard time sticking with.

See clients are only with me 2-4 hours per week and during those hours I see them, they are being held accountable.

But there are 168 hours in 1 week. That means that a client is on “her own” 165 hours where she need to make decisions like….”donut or green smoothie for breakfast??” Or maybe, “Do I go out for margaritas and chips and salsa with friends or go home and eat the meal that is already prepared in my fridge that I know will get me one step closer to my goals??”

So every week I talked with Katie about her nutrition and I would ask her these questions…

  • What was holding her back?
  • What could I do to keep her more accountable?
  • What could she do to keep herself more accountable?
  • What part of the nutrition was she finding the hardest part?

And sometimes these would lead to more questions.

But after each discussion, we would get a little closer to getting her nutrition back on track to help her reach her goals.

And then one day in April of this year, Katie decided enough is enough. She was going to take control of her nutrition and reach her goals.

Katie was not worried about being “on a diet”, as dieting is something I am completely against and all my clients know this.

No, Katie knew she needed to eat in a way that would be a lifestyle change.

She decided that adopting a whole food, plant based diet (which is what I do and recommend to all my clients) would be most beneficial for her and her goals.

And she was exactly correct!

Since April, Katie has lost 12 pounds.

Here is a before and after comparison. The pic on the left is from about 6 months ago and the pic on the right is from last week, Aug 10th.

 

 

 

 

 

 

 

 

 

As you can see, Katie has made great progress and is reaching her goals. And she was shocked at how fast it just fell off when she wasn’t TRYING to diet. She just changed her nutrition to whole foods, plant based.

But here is the thing.

Katie doesn’t….

  • Starve herself, in fact if anything she is eating more now than she was before.
  • Deny herself of the “bad” foods at all. If Katie wants Mexican food, she eats Mexican food. But she doesn’t stuff herself until she can’t move and she makes sure it’s not every night.
  • Beat herself up, IF she does go overboard with a non-compliant food/meal. It is what it is, and she makes sure her next meal is compliant.

So what was the reason for this post besides highlighting my client Katie?

Biggest reason why I wanted to write this is because I want to show everyone how much nutrition plays into reaching your goals.

Nutrition is usually the one hurdle people have a hard time getting over and I think showing what CAN happen when proper nutrition is put in place, is the best way to motivate people.

So if you are where Katie was, working out and not seeing the results, really make it a point to get that nutrition in place. I promise you…YOU WILL SEE RESULTS!!

As a last note I want to just give Katie one last “hi five” and congratulations to reaching her goals. Katie works extremely hard but still enjoys life and all the food in it.

Nice work Katie! 🙂

 

Recipe: Spicy Black Bean and Beet Burgers

For the majority of this year, I have been following a plant based diet.
Now when I say the word “diet”, I don’t mean diet in the sense I am cutting calories.

No, I mean diet in the sense that this is what I am eating on a daily basis.

I will be going more into how I feel about the plant based diet in a later post, but for right now let me just tell you that I love it.

I especially love all the new recipes I am discovering.

One of my absolute new favorites is a burger recipe from a cookbook I got called The No Meat Athlete

It’s the Spicy Black Bean and Beet Burger.

 

 

 

 

 

 

 

 

 

 

 

 

Now, if you are like me, you read the word “beet” in a recipe and turn the page.

I have tried making beets 100 different ways, because I know they are really good for you and have a ton of nutrients, but no matter how I cook them, they still taste like dirt to me.

But I swear to you, this recipe is SO FREAKING GOOD! We are on our second batch and I know I am going to make more as soon as we are done with this one.

Here is the recipe…

1 15oz can of black beans
1 cup of cooked rice
1 tbsp olive oil
2 tbsp Taco seasoning
1 beet, peeled and grated
1 carrot, peeled and grated
1/2 yellow onion, finely diced
2 tbsp apple cider vinegar
2 tbsp tomato paste
3 garlic cloves, minced
1/4 tsp salt
Black pepper

Pulse black beans and rice in food processor until combined and paste like then transfer to bowl and set aside.

Heat skillet on medium, add oil and taco seasoning. Stir often, heating for about 1 min

Add beet, carrot and onion and cook. Stir often and cook until veggies are soft (about 5 min)

Add vinegar, tomato paste and garlic. Cook for 3-5 min, again stirring often.

Remove from heat, add salt and black pepper.

Add veggie mixture to beans/rice in bowl and mix until thoroughly combined.

Place in fridge covered overnight.

TO COOK…

Preheat oven to 400

Shape burgers and place on cooking sheet. (I made 4oz patties and got 10 burgers out of the mixture)

Cook for 30 min, flip burgers and then cook for another 10 min.

Enjoy!

***NOTE*** Make sure you use gloves for grating the beets and shaping the burgers or your hands will be a nice purple/pink color 🙂

Hope you try this one and let me know what you think in the comments below!!

80% Rule: Be Active!


 

 

 

 

 

 

Life.

It happens.

About 4 weeks ago I decided I needed to get my butt in gear and really make an effort to be consistent with my training and nutrition.

(You can read about that >>>HERE<<<)

And to make that happen I am living by the 70/80/90 Rule we talk about and coach at Full Throttle Athletics.

I’m doing really well with the 70 part of the rule.

You can read all about the 70 Rule <— But just a quick recap…70% of my training will be at 70% intensity.

Now we are on the the 80 Rule.

The 80 says that I will be active 80% of the year.

So out of 365 days, I need to be doing something active 292 days.

Breaking that down, I should be training (or doing something active) 6 days per week.

For some, this may look overwhelming.

“What if I can’t get to the gym 6 days a week?!?!”

No worries.

All you need is to be ACTIVE 6 days per week.

So, if you can only get to the gym 3 days per week, then the other 3 days just do something.

Take your dogs for a walk.

Go the pool or park with your kids and play.

If you like to play tennis or golf or any other sport, that is still being active.

Don’t look at being active as only getting to the gym. Do stuff you love to do and it won’t seem like a chore. Plus no matter what you are doing, by just being active you are burning calories.

So how am I doing with being consistent with the 80 Rule?

Well, the first week was great! I got my 4 days of training in and then the other 2 days I went to the pool with P and we played and swam. A lot! LOL

Then, I got strep over July 4th week.

Who the heck gets strep in July!?!?

So that put me out for a good week. Getting strep as an adult really sucks.

Now for some, this would completely knock them off their tracks.

I mean getting strep and halting all training and proper nutrition the second week into a new goal, may have some look at it as a failure and they should give up.

If this sounds like you, DON’T let anything stop you no matter where you are in your training and goal setting.

It’s only a week, or for some it might be longer.

1 week out of 52, will not make a whole lot of difference in the end.

Or some would think they need to go double time the next few weeks to make up for the time they had to take off.

This is something you shouldn’t do either.

After being sick, even just for a week, I had to ease my way back into my training.

First couple of days I took it real easy and slow.

I didn’t want to end up getting sick again.

And now I have been back at it and I feel great again. My training has been going great and I’ve been having a lot of fun 🙂

After reading this I hope you leave realizing 2 things (if you hadn’t already)

  1. You do need to be active 80% of the year, but being “active” does not mean you have to be in the gym 6-7 days a week. Get your training done 3-4 days per week but then the other days, have fun! Do things you love to do with people you love to do them with. Just being active 6 days a week will make a huge difference when it comes to meeting your goals and just being healthy overall.
  2. If life gets in the way (like getting strep 2 weeks into working towards that goal) DO NOT GIVE UP! Life is going to happen, you can’t stop it. But what you can do is be flexible and work around it. You will still meet your goals. I promise you 🙂

So over the next couple of weeks, make it a goal of yours to be active 6 days a week. I am willing to bet not only will you be happy with the results, but you will feel great!