Are Accountability Partners Worth It?

 Are Accountability Partners Worth It?Are they really worth it or do these sessions turn into friendly chats where nothing is ever achieved?

This is going to depend on your purpose for getting an accountability partner in the first place. It will also depend on just how serious YOU are about achieving your weekly or monthly goals. Any meeting can turn into a friendly chit-chat if you allow it.

My advice to you is before connecting with an accountability partner determine what your goals and desires are for wanting to work with one. Do you really want to be held accountable for your actions?

Once you have set your goals for wanting an accountability partner your next step is finding one. Many online forums and communities have special sections for connecting with potential accountability partners. Take a look at those forums which you visit frequently and see if they have one. You could also post on your social media wall that you are looking for one. One of your friends maybe looking for the same exact thing.

Do you know anyone else that uses an accountability partner?  Why not ask them where they found theirs?

This is definitely not something that you want to rush into. It is important to find the right person so that you will both benefit from your meetings. Write out a list of qualities or traits that you are looking for. Do you want a person who is of the same gender and age as you. What about time zones? Is connecting with someone on a totally different continent going to work?

Use Skype or Facebook chat to connect with possible partners and get to know them. You don’t want to make a rash decision and you do want to get along with the person as well. Take your time to find the right person.

Remember, that you are being accountable to each other. This means that you both need to be able to take criticism and feedback from each other. Quite often it is much easier to be the one offering feedback than to be on the receiving end. You need to take the good with the bad. It’s those tough decisions that will help you grow and reach your goals.

You shouldn’t be a be afraid of of missing a goal, but be open and willing to have the discussion about why you missed it.  A family emergency may have come up or maybe you don’t know why you missed your goal. Actually this can be a good thing and a benefit to having an accountability partner.

If you are in the habit of missing deadlines it is possible that a person looking in from the outside can see things that you are missing. This could just be that your workload is so heavy that you don’t have the time to get anything new. Or they may see that you spend way too much time on Facebook or your not pushing yourself enough. Remember what I said someone to call you on your “stuff”. Here is where the rubber will meet the road.

Once any problem areas have been identified it is up to you to take action and remedy them. This is all part of working together as accountability partners. No one is the judge, in fact, you are both just trying to help each other set and meet goals on a regular basis. It’s really nice to have someone to brainstorm your challenges will because they can share a completely different perspective to the situation.

Many business people have connected with accountability partners and have a business relationship that has lasted decades. There is no reason why this couldn’t turn into a similar experience for you and your new accountability partner.


10 Ways To Fight Holiday Weight Gain!!

 10 Ways To Fight Holiday Weight Gain!!

They say the average holiday weight gain is 5-8 pounds. Don’t be shocked after the holidays if your pants to don’t fit!!
Here are a few tips that can help you to get through the holidays.

  1. Keep moving – make an appt in your calendar to workout at least 30 min 4-5 day/week . This time of year group fitness classes are awesome!
  2. Load up on veggies — veggies are filling so make sure you are eating them. Every party usually has a s veggie tray so make sure you grab some or volunteer to bring it.
  3. Give away leftovers — having a party? Get some festive to go containers and offer your guest doggie bags — less for your to eat =)
  4. Follow the 80/20 rule! If you eat 80% on plan and workout you can enjoy treats within reason 20% of the time. Enjoy yourself, but set limits
  5. WATER!!! – don’t forget to drink. For every glass of alcohol have 1 glass of water.
  6. Get some sleep — I know you get busy running around, but without sleep you will more drawn toward the sugary treats to give you energy.
  7. Don’t stay near the food table — keep moving don’t just stand near the table and nibble!
  8. Have protein with every meal! This will help to keep you feeling full. PS — protein isn’t nuts or nut butters!
  9. Eat before you goBefore I go to any party or gathering I make sure I have a protein shake or bar.This way if there isn’t alot of food I’m not starving and tempted to eat quick fix foods.
  10. Willpower sucks! If you have holiday trigger foods don’t keep them in the house. You can’t expect that “willpower” will keep you from going head first in your favorite foods. just so you know I struggle with this. So I need to keep the egg nog out of the house!!! Now the have some many flavors that call my name it’s hard, but I keep pushing the cart right by!!!  I will only have egg nog on Christmas day!!

12daysholidayballs 10 Ways To Fight Holiday Weight Gain!!

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Snappy Cranberry Pecan Green Bean Salad

1 lb fresh green beansIMG 0331 300x225 Snappy Cranberry Pecan Green Bean Salad
1/4 cup dried cranberries (sweetened or not)
1/4 cup pecans, chopped
2 green onions, chopped
2 Tbsp balsamic vinegar
1 fresh lemon, juiced
1 tsp Dijon mustard
salt and pepper to taste

Trim and cut green beans in half on the diagonal into similar sizes.  Bring a large pot of well salted water to a boil, prepare an ice bath in a bowl.  When water comes to a boil, drop in the beans and let boil for 1 or 2 minutes, then drain and put beans in the ice bath to stop the cooking process.

When the beans are cold, drain and dump out onto a paper towel covered wire cooling rack.

Mix up the dressing while waiting for the beans to dry.

In a small bowl, whisk together the balsamic vinegar, lemon juice, mustard, salt, and pepper.

In a large salad bowl, put the drained beans, cranberries, pecans, and onions, drizzle on the dressing and toss to combine well.

Serve immediately.

Will serve 2 to 4, and may be easily doubled.

Holiday Harvest Apple Berry Salad

2 medium size Granny Smith or other tart apples
1 tsp lime juice
pinch Kosher salt
2 Tbsp dried currants
2 Tbsp dried cranberries
1 Tbsp honey
3 Tbsp plain greek yogurt
2 Tbsp chopped walnuts

Wash and core apples. Do not peel. Dice apples into bite size pieces and put in large salad bowl, add lime juice and pinch of salt and toss well.

Add currants, cranberries, honey, and yogurt to the bowl and toss to coat well.

Put walnuts in a small, dry (no oil) skillet over medium heat and toast lightly, just until fragrant, about 1 minute.

Add the toasted nuts to the salad and serve immediately.


Cranberry Orange Vinaigrette Dressed Salad

1 cup cranberry sauce (whole berry)
1 small sweet orange, zested and squeezed
2 Tbsp balsamic vinegar
1 tsp Dijon mustard
1/2 tsp honey
1/8 tsp salt
1/4 c olive oil
1 bag of spinach
chopped left over turkey
1/4 c chopped walnuts


Put the cranberries, orange zest, orange juice, vinegar, mustard, honey, and salt in a bowl and stir until blended.

Drizzle in the olive oil, slowly, whisking constantly, adding a bit of olive oil at a time until the vinaigrette becomes smooth and thickens.

Arrange spinach and turkey pieces on salad plates and top with vinaigrette.

Sprinkle walnuts on top of salad and serve cold.


Have A Healthy Potluck

A wonderfully old-fashioned way to both host a holiday party and make sure you please your guests is to throw a potluck. This is one way toMP900422843 240x300 Have A Healthy Potluck ensure that the dishes you serve will be what your guests will want to eat.  Because, after all, your guests are bringing their favorite healthy dishes! Here you are, providing your guests with bragging rights to share their best healthy recipe while, at the same time, pleasing your guests tastes and keeping your budget under control. If that sounds sneaky, it’s not. Everybody knows the score! Your guests will love providing their favorite dish just as long as you provide the place and the basics for the meal.

When you issue the invitation, keep it casual. Say something on the order of; You’re Invited to a “Healthy Holiday Potluck” then explain that you want them to bring a favorite healthy dish of theirs.  Also, let them know to keep their dish small since everyone will be bringing something so you’ll have more than enough for everyone. This keeps them from going overboard making way more food than is needed. Be sure to ask what dish they are bringing so you can orchestrate the meal at least a little, you don’t want too many desserts =).

This is also a great way to start conversations between people as they find their favorite dishes and talk about the recipe. You can also ask your guests to bring recipe cards if they would like to share.  Perhaps you could gather the cards and put them together in a book for your guests as a little Thank You gift for coming and sharing in your potluck party. Good luck.

I will be hosting a virtual clean eating potluck. Starting Monday, November 26th post your favorite cleaning eating recipe.!

Pumpkin Pumpkin Everywhere

Most of the calories in pumpkin pie comes from the crust and sugar.  Invest in almond flour or wheat flour in your crust and pumpkin 300x200 Pumpkin Pumpkin Everywhereyou’ve got a good start.  You can reduce the amount of sweetener that you use and increase the other seasonings.  Many cooks have found that almost half the sugar can be eliminated in a pie filling without affecting the flavor.

If you want to eliminate the crust entirely, choose a pumpkin puree parfait or other lighter fare.  Whip pumpkin puree with a little cream cheese to thicken, then serve in pretty dessert bowls with a sprinkling of nutmeg and crunchy toppings of chopped pecans.

Good Things Come in Small Packages

For some reason, everything seems to be getting super-sized, even appetizers. These little snacks have expanded to almost side-dish portions in recent years. One of the simplest ways to create a healthier appetizer buffet is to create bite-size portions instead of big platters of dips and spreads. You can scale them back down and still make a big splash. Tiny bites, or “tapas” are becoming all the rage, taking the restaurant business by storm. Maybe your own tapas are just what you need to scale down your holiday appetizers to a healthier size.

Instead, make tiny bites using similar ingredients.  By offering smaller, bite sized portions, your guests will not tend to keep dipping and inadvertently fill up on appetizers before they even get a chance to sit down at the table.

Here’s a recipe to give a try.

Roasted Eggplant Spread

  • 1 medium, firm eggplant
  • 1 clove garlic, peel removed
  • pinch of ground allspice
  • kosher salt and black pepper to taste
  • 2 Tbsp parsley
  • 1 tsp lemon juice
  • drizzle of good olive oil

Preheat oven to 475 degrees F. With a small sharp paring knife, cut a couple slits in top of eggplant; this keeps the eggplant from bursting open in the oven.

Put eggplant directly on the oven rack (slit side up) in the middle of the oven and put the other oven rack below on the bottom with a cookie sheet on it to catch any drippings from the eggplant.

Roast the eggplant until it is fork tender, about 20 to 25 minutes.

When tender remove carefully from oven to a cutting board to cool enough to handle.

With your sharp paring knife, cut the skin off and scoop the flesh out, putting it in your food processor bowl.

To the eggplant, add the garlic, allspice, salt, pepper, and parsley.

Pulse until the eggplant becomes paste-like, then with motor running, drizzle in just a touch of olive oil, stopping when the paste turns smoother.

Scoop out into a serving bowl and serve with a variety of breads, crackers, pita points, celery, or other vegetables.  This should be served at room temperature, not cold.

You can easily make bigger batches, just increase each ingredient equally.


No Fail Resoution Tips

The first week of the new year is almost over. How are you doing with your resolutions? Are you still making them? If your MP900402666 300x199 No Fail Resoution Tipsresolution this year is to lose those last 10 pounds or to get into or back into shape I have a few tips that may help you get there this year.

  1. You need a strategy — just hoping and praying isn’t a strategy. Think of your fitness plan as planning a trip. Would you just hop in the car and hope you end up a destination. No.. you would punch it into your GPS and follow the route. Getting back into shape and losing weight is the same thing! Your action for right now is to say — I am going to ________. I’m looking for an exact number, if its not exact you can’t measure how you are doing.  For example, by February 17 I will lose 10 pounds or I will run/walk 1 mile each day for the next 30 days.  So.. what’s your action item to get you toward your end goal?
  2. Yes, write it down — you have you strategy, it’s not good enough to have it in your head, you need to write it down and put it someplace where you can see it each and every day! I recommend you tape it in multiple locations — your bathroom mirror, your nightstand, your refrigerator, your car’s sun visor, your cube at work. The more you see it the more you will be reminded of your goal and your actions will start to reflect where you want to go. Your action item — write your goal for the next 30 days and put it in multiple locations.
  3. Don’t go hungry — when people start to diet the first thing I hear is I’m going to skip meals. Nothing makes me more crazy than when I hear that. Okay the other thing that makes me crazier is when I see people walking/running on a treadmill and holding on for dear life. Unless you came in using a walker or a cane there is no need to hold on. Pump your arms and use your core! Off my soap box, now back to meals. You must fuel your body every 2-3 hours.  You must keep blood sugar levels even, this is what signals the brain for food. The more even your blood sugars levels the less likely you are to go on a bender. Think about this.  How many times have you skipped lunch and then headed home after work and just ate everything sight or you planned on eating the right things and your hungry mind took over.  I know that never happens to you guys. =) If you are reading this and its been a few hours –EAT SOMETHING! Your action item — what snacks can you put in your desk drawer or in the car that you can eat?
  4. Get support — You can’t do this alone! There will be times when you need a shoulder to lean on, a kick in the pants or just an ear when you need to vent. Ask someone to be your accountability partner. When you have this person you are less likely to fall off the wagon. I highly recommend you find that friend, co-worker or whomever that isn’t afraid to be hard on you.  Your action item — find and ask someone to be your support person?
  5. Share your goals with the world — The more people who know what you are doing you are more likely to do it. No one wants to look like a fool. In this new world of social media — post your goal(s) on your Facebook wall, tweet about them on Twitter.  You’d be surprised how much support and encouragement you’ll get from others who maybe trying to reach the same goal or this is where you may find your accountability partner. Your action item –post your 30 day goal on your Facebook wall, tweet about or tell someone in person.  You can even leave your comments on my blog! I have no problem being that kick in the rump!
  6. Pick one thing to change — Many of you feel you need to change EVERYTHING right away. I’m all for that BUT… if you aren’t that kind of person. Don’t do it!  I recommend you pick 1 habit this week and work on changing that. If you are addicted to diet soda — work on reducing the number that you have in a day or go cold turkey.  Action item — What is the one thing you will change this week?

With these 6 tips in hand do you feel like you have a nice blueprint to help you forward towards reaching your fitness goals this year? If you would some formalized help. I still have a few spots open for my F.R.E.E 30 day wellness coaching program. Just shoot me an email to learn more.  I really want to know how you are doing. Leave me your fitness goal in the comments below.

What Are you Eating?

These past few weeks, we may have been eating more than we typically do during the rest of the year. Come January 1st, many of will list losing weight as your primary New Year’s Resolution. So what do you do? You head to the gym and hit the cardio machines, take a few group exercise womeneating 200x300 What Are you Eating?classes and maybe lift a few weights. The question that remains is what are you eating? Jack Lalanne is the godfather of fitness and his famous quote is~ Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom. Most people forget to think about the food.  Once you get your nutrition in alignment you will find that workouts come a little easier and you fit into those skinny jeans just a little faster.

Over the next 5 weeks I going to give a number of challenges to help you kick off the new year with a bang!

This week I challenge you to keep a food journal! This food journal doesn’t have to be anything fancy. I use Fitday to track my food. They have a free online version as well as a paid version. You can also just write it down on a piece of paper. Why do you need to write down what you eat? When you write down what you eat, you get an up close and personal view what you are putting into your body. This exercise will be very eye opening. Care to share your journal with me? I’ll do FREE 15 min nutrition review.booknow What Are you Eating?

PS — Feel like you need a little more help and want to do a cleanse to detox the holidays? Let me know my client Kjerstan did and lost 7  pounds in one week! Shoot me an email for me details.