Top 8 TIPS to Stay on Track (or Get Back on Track) with Health and Fitness when LIFE HAPPENS

Hey friends and followers!  I've been thinking a lot lately about HOW to guide my challengers in my online accountability groups BACK to their health and fitness goals after LIFE kinda...HAPPENS.  

You know...when life gets busy, responsibilities have you feeling drained, the kids get sick (and, so do you), maybe something happened to you or someone in your family that has completely disrupted and shaken your life to the core.  

The thought of commitment becomes scary, doubt starts to creep in, your goals seem so distant, maybe even out of reach.  Thoughts of disappointment starts floating through your head.  You don't want to be a "quitter" (not THIS time...this time was supposed to be DIFFERENT), but you're feeling deflated... and, you're feeling like a failure.  It's just TOO much, and you're ready to throw in the towel.

Sound familiar?

Weight loss is an EMOTIONAL process you guys...full of ups and downs, and when your everyday life is disrupted, it can feel impossible.  I get it.  I've been there, done that many times.  

I've gotten into the BEST shape of my entire life, and when "Life Happened" I let it all fall apart.  I know what it feels like to feel disappointed in myself and defeated.

Here are some Tips that have helped me (and my challengers) STAY on Track OR Get Back on Track:

1. BREATHE.  
If something terrible has happened in your life, I am truly sorry.  Reach out to me, and I will make sure I pray for strength and peace for you.  Let yourself feel the disappointment, and let yourself grieve, but don't stay in that dark place for too long (I know, much easier said than done!).  If something has happened to someone you love, remember they don't want to see you hurting.  They want to see you happy, living your life to its fullest.  YOU have ONE life - dig deep, find your inner strength, and do something for yourself that will make you feel any sort of a glimmer of happiness or fulfillment.  If you're the praying type - pray for strength and guidance.  

Baby steps: one foot in front of the other.  If there's any time to take special care of yourself, it's now.  Nourish your body with healthy foods - and tap into your inner peace by doing some yoga.  Make yourself do these things - they won't fix your situation, but they will improve your mood and mindset.  Just know, this too shall pass <3

2.  SUCH IS LIFE.
The truth is..."Life Happens" to EVERYONE.  Life is FULL of ups and downs.  We all experience storms.  They make us re-evaluate our lives.  They make us appreciate everything we have so much more, and they make us stronger.

I promise you're not the only one.  You may THINK you are if you're comparing your life with your friend's lives on social media.  Most people only post the "happy highlights" of their lives yet they omit sharing their vulnerable struggles.  Why?  Maybe they fear being a "Negative Nancy" or maybe they just prefer to focus on the positives and they'd rather not share their less-than-perfect moments for all to see.  Who knows!  

Anyone who knows me knows I share IT ALL!  The good AND the bad.  I believe we all have a story, and I believe sharing our struggles will help those who are currently going through the same struggles we are.  I live my life as an open book to give others HOPE in their own lives.  Helping other people lifts ME up!  If you're feeling down...do something nice for someone else - you wouldn't believe the effect it will have on YOU <3


Life is full of happy times, sad times, trying times, exciting times, and times that may have you questioning everything.  But, everything you go through will make you a stronger, more inspiring person who has the ability to help other people.  The sooner you realize that everyone has obstacles to overcome, the more normal your life and your obstacles will feel, and the more equipped you will be to deal with them.

3.  RE-EVALUATE THE SITUATION.
Life is 10% of what happens to you and 90% how you react to it.  Really.  Was it really THAT bad, or are you blowing things out of proportion {{ just a TINY bit }} ??  

Did you know, it's mentally impossible to focus on a setback AND also focus on your GOAL at the same time?  

What we focus on E-X-P-A-N-D-S and becomes our reality.  If you have a small problem and you're seeing it as the END of the WORLD...you will feel OVERWHELMED.  If you see a small problem for "what it is - a small problem", you can easily brush it off and keep going. What are you focusing on?  What COULD you be focusing on instead?

I've seen challengers make excuses for little things that happen in their lives that push them away from their goals, and most of the time the "issues" are way bigger in their heads than they really are!  And, sometimes I see this as "just another excuse to QUIT", and if you're a challenger of mine...you didn't sign up to quit...you signed up to see this through and see results, and you trusted me to hold you accountable.  So, is it really "Life" that is in the way, or are you looking for "valid" excuses to bail on the things you told me were important to you?

4.  TAP INTO YOUR WHY.
There is a distinct EMOTIONAL reason you started this journey.  What was it?  Were you having health problems?  Do health problems run in your family and you either want to help inspire THEM to change, or you want to reroute your destiny?  Are you too out of shape to play with your kids?  Do you feel uncomfortable or unhappy in your clothes?  Do you avoid being in photos?  Is the extra weight holding you back from going out of the house and being social?  Is it hindering your happiness - because you guys...

HAPPINESS is all we want.  It's what we strive for and crave.  If you're not happy, it's time to DO SOMETHING about it.  Don't live a mediocre life.  I've done that and I'm never looking back.  GO FOR the things YOU WANT. No regrets.

WRITE DOWN WHAT WILL MAKE YOU HAPPY.  THAT IS YOUR GOAL.  HOW CAN WE MAKE THIS HAPPEN FOR YOU?  It starts with focusing on YOU...

5.  IF IT'S BEEN DONE BY SOMEONE ELSE, IT CAN BE DONE BY YOU.

Get rid of the limiting beliefs that tell you that success isn't "for you".  Success is for anyone who believes in themselves and is willing to put in the work that other people are not willing to put in.

The things you believe about yourself become your reality.  Believe you are successful and can achieve anything you put your mind to because it's 100% TRUE.  Don't let anything tell you or let you think otherwise.

If you want to lose 5lbs, DO IT.
If you want to gain 5lbs of muscle, DO IT.
If you want to lose 100lbs, DO IT.
If you want to be a fitness competitor like MY MOM was at the age of 34, DO IT.

There is NOTHING that bothers me more than the word, "CAN'T".  Because I believe the all opportunities are available to anyone who is willing to believe in themselves and PUT IN THE WORK.  Anything life changing, isn't EASY.  So, if you want your life to CHANGE...be willing to be uncomfortable.

6.  REALIZE THIS IS A JOURNEY - THERE IS NO FINISH LINE.
A health and fitness journey is not a smooth, paved road, straight up to success.  There are obstacles, and challenges, and times you're not going to be sure if you have it IN YOU.  But, YOU DO.  

You see...the REAL road to success...is a pretty effed up looking road.  People make it look easy like it's a straight up path, but it's not because it takes CONSISTENCY...and, consistency isn't easy.  CHOOSING to make healthy choices daily and working out for 30min daily are simple decisions, BUT making those decisions daily when no one is telling you that you HAVE TO is tough.  But, living a happier, better quality, longer life is worth every bit of struggle.  

7.  STOP SAYING "I DON'T HAVE TIME"
Unless you knew me before I became a coach, you may not know that my hubby used to be a retail store manager who worked CRAZY hours, while I felt like a single mom who owned a permanent makeup studio, and was taking care of a 2 1/2 yr old and a 9mo old when I started a 2nd business...which is now my (Stay-at-Home Online Coaching Business).  I was taking off of work SO MUCH because the kids were always sick from daycare, and the time I WAS working, I was making just enough money to pay the overhead of my studio and all of the supplies I needed to work on my clients.  At that time, I felt like I had LESS time than everyone in the world.  

In actuality...I had the same amount of time in every day, and it was up to ME to learn how to manage my time better so I could "fit it all in" and still lead a balanced life.

Think about everything you have going on in your life.  Do you have TOO MANY responsibilities?  Can you eliminate anything?  Can you ask someone in your family for help?  We ALL want to be Superwoman...but, let's be honest...it's NOT always possible (speaking from experience).

Write it all down.  All of your responsibilities.  On paper. (Like..now. lol).  Are any of them optional?  Can you delegate any of them?  

I also recommend "The Miracle Morning" - this book / (or audio) could be life-changing for you.  If "fitting it all in" is tough for you...that just means it's time to GROW and learn HOW to "fit it all in".  Because, I can promise you - we all have 24 hours in a day, and if managing your time is a struggle for you...it will always be a struggle in your life.  It's time to face this issue head-on, learn how to manage your time NOW...so you can lead a more proactive life which is less stressful than living a REactive life. 

8.  SO, IF YOU QUIT - WHAT EXACTLY WILL GET BETTER?

Will you have MORE energy?  Will you be LESS tired (btw-working out and eating healthy actually gives you MORE energy)?  Will you finally fit into your clothes again?  Will you have more energy to play with your kids?  Will you feel confident and want to be in your family photos instead of avoiding them?  Will you feel sexy for your husband?  Will you feel PROUD of yourself?...  

Will your problems disappear?  
Or will you have wish you never would have quit in the first place?.....

That was on my HEART tonight <3  

Please comment below if it helped you <3

xo - Lindsey

Top 4 Tips: How to Start Eating Healthy - Where Do I Start?

So, you'd love to eat healthy...or, "eat clean"...but, what does that even MEAN?  It can be a little overwhelming when you feel like there is SO much to learn, and the internet is full of conflicting info, right?

I remember feeling the same way!  But, it's really pretty simple.  So, I want to help <3  I've come up with my Top 4 Tips:  How to Start Eating Healthy and Clean.

I have to note:  I am NOT a nutritionist.  Anything you read within this blog has either been researched, something I've learned from experience, and/or it comes from the 21 Day Fix program. 

I have been a health and fitness accountability coach for over 4yrs.  I've followed multiple fitness programs with different nutrition plans, I've gone Paleo, Vegan, you name it.  And, I've helped hundreds (if not thousands) of women lose weight on the same programs and nutrition plans I have.  

Oh, and my mom was a fitness competitor when I was growing up, so I grew up around healthy foods and learned how to read a nutrition label when I was about 13yrs old. ;)

Speaking of Nutrition Labels...that's our FIRST Tip! :)

1.  LEARN THE BASICS OF HOW TO READ A NUTRITION LABEL:

2.  STICK TO WHOLE, CLEAN FOODS - (aka- ANYTHING THAT COMES FROM THE EARTH):

• 50% Vegetables and Fruits - They contain a ton of nutrients and fiber that will fill you up and keep your body happy and functioning at its best.  If you are NOT a "veggie person" and this percentage scares you...you really need to check out Shakeology (140-160 calories and includes the same amount of nutrients as 5 salads worth of veggies - it's my saving grace!).
• 40% Protein and Healthy Fats - Proteins like lean cuts of chicken, turkey, beef, beans, and eggs, along with Healthy Fats like avocado, nuts, seeds, and coconut oil are some of my daily go-to's.
• 10-20% Grains / Starches - Depending on whether or not you're an active person.  My daily staples are whole wheat bread, whole wheat pasta, brown rice, quinoa, and sweet potatoes.
• Once per Week "Treat Meal":  I don't like to put Processed Foods in the "Whole Foods" or "Clean Foods" categories.  I choose to limit processed foods because they are not healthy.  HOWEVER, I will place them in the "Treat Meal" category.  I think it's important (and realistic) to allow ourselves a treat each week whether it be a small portion of a restaurant meal that you love that isn't on your nutrition plan, a dessert, or a glass of wine or two.  If your GOAL is weight loss...make this a SMALL treat - don't cheat yourself.  If maintaining is your goal, you have a little more wiggle room.

3.  FIND A NUTRITION PLAN THAT SIMPLIFIES ALL OF IT  

It's ok if you're not a "calculate my food percentages" type of person.  Neither am I! :p  For my challengers within my online health and fitness accountability groups, I use a simple color container food system.  I give my challengers a list of "allowed foods" per each container, and based on their starting point and what goals they want to reach, we figure out how many of each container (each food group) they need to eat per day in order to get the best results.  This is so much easier than worrying about percentages and counting calories - so, if those things confuse you...this will help!

4.  WHEN GROCERY SHOPPING, SHOP THE PERIMETER OF THE STORE

When I go grocery shopping, #1- I eat first (NEVER go HUNGRY!!  You will buy horrible things! lol) and #2- I shop the perimeter of the store first.

• Produce Section:  First, I grab my fruits, veggies, raw almonds/cashews/seeds.  I also grab organic, refrigerated salad dressing.  Yogurt based dressing are usually in the produce section.
• Meat and Seafood:  Next, I choose my lean proteins for the week.
• Dairy section:  Some people who are trying to lose weight stay away from daily - especially cheese since it's high in saturated fat.  It's a personal decision.  Eggs are always a must in our house, milk and yogurt for the kids.
• Frozen section:  More veggies, Ezekial (sprout) bread.
• THEN, I venture into the middle of the store for whole grain bread/pasta, brown rice, quinoa, all natural peanut butter, oils, spices, etc.
• Anything else in the middle of the store is usually processed and comes in a box or a bag usually has artificial ingredients, chemicals, and tons of sugar.  Save yourself the temptation!

Ok everyone!  Those are my Top 4 Tips on WHERE and HOW to start eating clean and healthy!  I hope this helped you!

If you have any questions or anything else you'd like me to blog about, please "like" this blog post AND leave a comment below!  I'd love your feedback, and I'd be happy to blog about anything that will help you on your journey! <3  CLICK HERE if you'd like more ACCOUNTABILITY in your Health and Fitness Journey <3

xo - Lindsey

ROCK YOUR SKINNY JEANS CHALLENGE

Ahhh the weather is changing, and the holidays are coming!  Soft sweaters, boots, skinny jeans, pumpkin spiced latte's, holiday baked goodies...oh my <3
  
If you've been following my Ultimate Reset journey (I updated Facebook with my post-Reset progress photos HERE), you know before I started I was struggling to lose about 15lbs.  While I'm all about a healthy lifestyle, sometimes life gets in the way, and even those of us who are pretty consistent with our nutrition and exercise can fall off track a bit.  

For me...I work from home, so I live in yoga pants - let me tell you how DANGEROUS it is living in yoga pants...the weight CREEPS up on you. Dun dun dunnnnnn. 

We live in Florida, so the weather isn't cool yet, but our kids are taking ice skating lessons, and it's CHILLY in there.  When I went to put on my skinny jeans for the first time this fall...I wasn't a happy camper.  They were tight and uncomfortable, and I have to admit...I was a little stressed thinking about the upcoming holidays, parties, holiday desserts, and possibly packing on MORE weight.  

I decided to nip things in the bud NOW instead of going through the holidays and feeling terrible during the new year - we want to feel our BEST going into the new year, right?  I know I do!!

While I did make some progress last month (lost 10lbs and 1 pant size), I have a pair of GOAL skinny's that still have the tag on them, and they are just dying for me to wear them (without a muffin top hanging over - bleh!) ;)

So, with all of that being said...let me introduce this month's Online Health and Fitness Accountability group:

ROCK YOUR SKINNY JEANS CHALLENGE

MY GOALS THIS MONTH:

• Resist Halloween / Sugar temptations.  "I will not eat my kids' candy...I will not eat my kids' candy" - haha seriously.  I have the biggest sweet tooth
• Make sure I'm drinking enough water throughout the day - sometimes this is the missing component for weight loss.
• Create a Weekly, Balanced Meal Plan along with a Simple Grocery List for myself and my Challengers so we all know exactly what to eat to get the best results - no guessing.
• Start reading / listening to "Miracle Morning" and start implementing a morning schedule that will help me reach my goals and help me live a more balanced life.
• Make sure I take a little "ME" time so I don't BURN out and want to quit.

I love to invite all of YOU to join me - added accountability for YOU, and also added accountability for ME! :)  Just because we are going into sweater season (and sweaters HIDE everything) doesn't mean it's time to forget about our goals.  Trust me, when Christmas and New Year's Eve come around, and you're able to wear something cute and you FEEL amazing...you will thank me <3

My Upcoming "ROCK YOUR SKINNY JEANS" online accountability group will be starting on OCTOBER 17th.  We will open this group within our secure Online Challenge Tracker App (for iPhone or Android).  

We will spend a few days going over your mindset before we officially begin our Challenge.  We will set realistic health and fitness goals.  I will help you choose a workout for your Challenge based on your fitness level that will help you reach these goals.  We do offer workouts with modifications if needed.

My goal as your coach will be to teach you about clean eating, and I will provide you with sample weekly meals plans with tailored grocery lists so you know exactly what to grocery shop for, exactly what you're eating for breakfasts, lunches, dinners, and snacks, and simple recipes for all of these ingredients.  I will teach you how to make healthier choices of the foods you already love, tips on how to handle cravings for sweets, night time snacking, how to deal with Halloween and CANDY, how to make healthier choices at restaurants, and how to handle when LIFE happens!

REQUIREMENTS:

• I must be your Coach by creating a FREE account HERE.
• All challengers must commit to a Beachbody workout
• (Optional) 3 Day Cleanse to jumpstart weight loss.
• All challengers must commit to replacing a meal OR snack with a dense superfood shake.  Please do not confuse this with a protein shake.  While Shakeology does contain protein, comparing it to a regular protein shake is like comparing apples and oranges.  They are completely different categories.  Shakeology is made from quality ingredients: superfoods, vitamins, probiotics, antioxidants, to name a few.  It is equivalent to having 5 salads worth of nutrients which will help you get all of the nutrients you need while following a healthy, (possibly) lower calorie nutrition plan.  As a coach, this let's me know your nutrition is on point, and you're not missing any important nutrients needed for your body to function at it's best and for you to get the results you signed up for - especially if your life is anything like mine.  Shakeology has saved my life on the days I'm super busy with the kids and need something healthy in a pinch!

Each day, you can expect me to SHOW UP within our daily accountability group - I will post a daily post each morning to either keep you motivated, hold you accountability, give you tips and tricks to help you stay on track, and share healthy recipes and snacks with you.  You will feel the sense of community, and most likely walk away not only with more confidence and results...but also with new friendships <3

Are you in??  I'm accepting 10 Women for this Group.  Please Apply ASAP if you'd like to be considered as a challenger for this group.

Let's ROCK those SKINNY JEANS this fall ladies <3

Fill out my online form.

Free 1 Day Sneak Peek of Core De Force - our Brand New Martial Arts Program - Try it TODAY for FREE

Ahhh a BRAND NEW Workout Program is coming on October 31st, and YOU can preview it for FREE (today only), AND you have a chance at winning $1,500 by submitting your photo to our social media contest and hashtagging #CoreDeForce or #Sweepstakes on Instagram or Twitter.

WHAT IS CORE DE FORCE?

Core De Force is an explosive martial arts-inspired TOTAL body workout designed to burn fat and tone your body in just 30 days without the need for equipment!  

I mean...check out these results from our recent Test Group - amazing!!!

Core De Force is instructed by our newest Super Trainers, Joel Freeman and Jericho McMatthews which hubby and I had the pleasure of meeting at during our business trip in Nashville a few months ago - they are FIERCE!  

This fitness and nutrition program features MMA moves and techniques from Muay Thai, kickboxing, and boxing that work your core in every angle.  

Check out this *TODAY ONLY* Sneak Peek available on Beachbody on Demand for Free.

MORE TEST GROUP PARTICIPANT RESULTS:

xoxo - Lindsey

Fill out my online form.

My Ultimate Reset Results!!

I made it to DAY 21!!!  And, I have to admit...I cheated a little yesterday.  I was SO over veggies.  And, I felt like I got the results I was looking for and I felt amazing...I was just craving BALANCE (aka:  A cheat meal.).

My hubby found out one of his BEST friends who lives in NC was coming to FL for his Bachelor party, and he was going!!  They went to Top Golf, took tours of 3 breweries (of course, some BEER was ingested), and had dinner.  He was happy with his results, but he finished on Day 20.  I finished ON Day 21.  Not Day 22.

Basically, I ate an entire 1/2 of a PUBLIX SUB immediately after taking this AFTER photo LOL!!!  #sorrynotsorry #justbeinghonest

Honestly, I got to a point where the THOUGHT of a veggie made me CRINGE.  Like...I might up-chuck.  And, I started to wonder if that's healthy for me.  (Clearly, fully VEGAN isn't for ME).  I was EMPOWERED by veggies and NEW recipes during week 2.  NOT in week 3.

Because I started to feel this way, I wasn't eating ENOUGH.  I wasn't finishing the vegan meals, and I was going to bed starving and waking up HANGRY.  

Not healthy for me. 

BUT, what I CAN say....

This plan made me READY and EXCITED to start a normal, regular, BALANCED meal plan.  It made me excited about WORKING OUT!!!

And, it gave me a GOOD FREAKIN JUMPSTART to my GOALS...and, THAT is exactly what I was looking for!!!

SO, I got the weight loss results I was looking for.
I hadn't BUDGED on the scale in a VERY long time!
I got the IMPROVED sleep I was looking for.
I got the improved energy I was looking for.
I got the clearer skin I was looking for.
I just feel like a HAPPIER person.

I have to admit...I GAINED 2.5lbs within this past week.  I already know I'm more sensitive to fiber than most people, but, it still got to my head.  THAT was my motivation (seeing the scale go down) and it SHOULDN'T have been.  I decided to STOP taking pics of my food for the last 3 days, stop blogging my progress, and STOP weighing myself and just focus on finishing!!! <3

I'm pretty EXCITED to be FINISHED...and, looking forward to a new, BALANCED meal plan, and a new WORKOUT program to help keep off this weight loss AND to help move us CLOSER to our GOALS <3

Anyone want to join us??? ;)  CLICK HERE to join our next ONLINE ACCOUNTABILITY GROUP <3

Zucchini Cashew Soup Recipe - Ultimate Reset - Vegetarian - VEGAN

One of our favorite recipes from The Ultimate Reset:

Vegan ZUCCHINI CASHEW SOUP:

Ingredients:

3 Medium Zucchinis
34 Cashews
Water
Himalayan Salt to taste
Pepper to taste
Garlic Powder to taste
Basil to taste
Water

PRE-PREP:
Soak 34 Cashews in 1 cup of water for 1 hour or more.

Directions:
Bring 2 cups of water to a boil over medium heat.  Add sliced zucchini and cook 4-5 minutes.  Drain.

Place Cashews (with water), steamed (and drained) and zucchini in a food processor.  Cover with a kitchen towel and blend.  I used our Nutribullet and cut the mixture in half and blended twice.  Put all blended mixtures in a medium sauce pan on medium / hot heat.  Add Himalayan salt, pepper, garlic powder, and basil to taste.  Heat until very hot - but NOT boiling.  The soup may get frothy if it boils.  Serve hot.

21 Day Fix Approved:  2 Greens, 2 Blues

Meal Plan and Grocery List for the 21 Day Fix - Week 1

Could I BE more excited to create a meal plan that includes MEAT after completing The Ultimate Reset??  ((will update with results sometime tomorrow!))

Tomorrow we begin a balanced nutrition plan AND we've committed to starting the Max 30 workout, and I will be included some Country Heat since I LOVE dance cardio! :)

This Week's Meal Plan:

This Week's Grocery List:

This Week's Recipes:
VEGAN ZUCCHINI CASHEW SOUP
CHICKEN MARSALA
SPICY CHICKEN LETTUCE WRAPS
PALEO CHICKEN PARM
TURKEY BURGERS
PALEO CHICKEN TORTILLA SOUP

Feel free to follow along with our weekly meal plans from our online accountability group!  If you love them, let me know, and I will continue to post :)