7 Sacrifice Free Weight Loss Tips

Typically when some thinks about losing weight the first thing that comes to mind is loss. What am I going to have to give up. Either forever OR temporarily. For some they 7 Sacrifice Free Weight Loss Tips can dive into the deep end of the pool with a rock tied to them, where others need to wade into the pool. I’m the deep end of the pool kind of person, but I know that some of my clients may be waders so I meet them where they are. With the summer months fast approaching some of you are looking into your closets and taking a deep sigh and hoping that all your cute summer dress and shorts will fit.  Here in the Northeast it’s been a long hard winter so we’ve may have had a few comfort meals to warm us up after the brutal cold and snow.  So.. let’s get down to business.. Here are 7 ways to lose weight fast. Don’t worry you won’t having maple syrup and lemon juice for days on end.

  1. Make your food taste incredible. Most think diet foods are boring and bland — they don’t have to be. You can instantly mix up any food just by changing up the spices you use. I like to use fresh herbs or freeze dried herbs. I’m a sucker for Asian and Indian spices. Challenge yourself this week –  head out and buy a spice you have never used before.  I also like to add in different broths to bump up the flavor of my food.
  2. Commit to moving. I’m not saying it needs to be an one hour sweat fest at the gym. Start with simple things. Take the stairs everywhere you go. Park at the last spot in the parking lot. Turn on the radio and dance while you are cooking dinner. Now that it’s warmer out instead of meeting a friend for coffee why not hook up for a walk to catchup. When I worked in corporate I used to go to the bathroom on the opposite side of the building just to move.  I just purchased a Fitbit 7 Sacrifice Free Weight Loss Tips and it’s VERY telling. I can now feel the days that I’m more active and not active.
  3. Say good bye to deep fried foods. They don’t really serve any purpose and most times it’s the fat that makes us think the food tastes really good.
  4. Get smart about your food substitutions. This list is amazing!! There are so many swaps you can make — it’s my bible. The only thing I caution read the recipe thoroughly sometimes will frown on subs and it will throw off the texture of the finished product.
  5. Mix up how you cook.  I had a real issue with green veggies after I competed (just ate too many of them, story for another day). I know how good they are for you and I never I just had to get over it! I did two things – 1. I roasted my veggies in the oven. Tossed a little olive oil, some kosher salt, crushed red pepper, garlic and shallots and put in the oven on 400 for 40 minutes.  The second thing I did was puree my veggies. I would roast them and then puree them with a little water and chicken broth — if you are veggie or vegan you can use veggie broth. If I wanted to turn it into a soup I just added more water and broth.  Want to increase the protein add in some tofu — I use the silken kind.
  6. Limited Edition Foods. You are probably like what the heck are those. I’m talking butter, bacon, sour cream. Are you picking up what I’m putting down?? I’m not saying don’t have them, but they aren’t an every day occurrence. They will make special appearance in your diet. You’ll budget for it. Does that make sense??
  7. Eat more!! When I first start working with clients 80% of the time they are doing the under eating over eat thing. What I mean by this is. You don’t eat during the day or you nibble! Then you get home and strap on the feedback and eat everything in sight because you haven’t eaten all day. Eat every 2-3 hours. This will stop that under eat over eat thing. Check out the article to see the best way to structure your meals.

Want more healthy lifestyle tips? Check my 29 healthy lifestyle tips.

I hope found this list helpful. If you think this list isn’t easy to implement I would love to hear what you have to say. I’m always trying to find ways to make living a healthy lifestyle more approachable.

Book Review: Crazy Sexy Diet

I loved the book and believe you will as well. It’s a quick read, a wonderful host of experts that break down the information without big words.

Give it a listen. Once you are done, I’d love to hear your feedback, please leave in the comments below.

 Book Review: Crazy Sexy Diet  Book Review: Crazy Sexy Diet


Next Month book is Cavewomen Don’t Get Fat: The Paleo Chic Diet for Rapid Results Book Review: Crazy Sexy Diet

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{Day 18} Successful Weight Loss Starts With A Meal Plan

When following a strict weight loss regimen, it is important to plan out your food for the day so you don’t spend all day thinking about food.  Basically, if you have everything planned out, you don’t CS PieChart 01k {Day 18} Successful Weight Loss Starts With A Meal Planhave to keep thinking about what you are going to eat or how hungry you are.  When you plan your meals correctly, the weight loss becomes much more likely to happen.  Here are a few tips for meal planning for weight loss success

  • Plan for Breakfast — Breakfast is the meal that gets your metabolism running and, if done properly, can help you burn fat all day long. It is important to plan for breakfast because a rushed morning makes for poor food decisions. Planning for the morning is better done the night before. Now, this doesn’t mean you need to pour your cereal and let it sit overnight, but you should have an idea of what you want to eat when you wake up. A tip for planning for breakfast is to take everything out the night before, like your utensils, cereal, and anything else that can be left out, and consolidate your cold ingredients in one space in the refrigerator. This will help you to be more efficient in the morning when your eyes are not quite open yet. Hard-boil your eggs the night before, peel and store in a ziploc bag in the refrigerator.  They are the perfect morning protein that even the sleepiest dieter can manage.
  • Set Up the Snacks — When we get hungry during the work day, those lunch room or cafeteria vending machines start calling our name, whispering sweet nothings. If you start a love affair with these vending machine vixens, you’ll be sorry. While trying to live a healthy lifestyle, those giant boxes packed with unhealthy choices are your worst enemy. This is why it is so important to plan your snacks for the day. By bringing fruits and vegetables or other healthy options from home, you will be able to control your hunger and avoid the trips to the vending machines. Great snacks for the workplace include an apple, plain popcorn, cut up veggies, whole nuts, and Greek yogurt. Not only will you feel better about the choices you make throughout the day, you will be able to stick to your weight loss goals for the long term. Small healthy snacks should be planned out for the day so you and your diet stay on track, and away from the vending machines.
  • Plan for Lunch and Dinner — When you don’t have a plan in place for your main meals, chances are you could end up foraging in the refrigerator and coming up with a bowl of leftover mashed potatoes as a main course. Or worse yet, calling for pizza or driving through the fast food place. This will turn into a dieting disaster, so it is important to think about your meals ahead of time. When your diet consists of lots of vegetables, fruits, protein, and whole grains, and all you have in the refrigerator is cold spaghetti noodles, you are putting your diet in jeopardy. Fill your refrigerator and pantry full of healthy choices and write out your meal plan for the week.  If you fall off your diet routinely just because you didn’t plan your meals, you may be sabotaging your diet.  Make the commitment, then make the plan. When you take the time to plan your meals and snacks, you have a better shot at keeping up with your weight loss goals. By planning your breakfast, being sure to pack appropriate snacks, and planning your lunch and dinner, you will be able to fend off the evil vending machines, fast food lines, and unsuccessful attempts at foraging for healthy foods. Remember, the food you eat should be a choice, and not just what is available on a whim. Plan for your meals and plan for a healthier you.

To give you a headstart I’ve give you 35 clean eating meal ideas,35 Healthy Meal Ideas.

Today’s assignment. 

  1. Using the healthy meal ideas, make a menu of the week.
  2. Make a list of snacks you can bring with you no matter where you so you aren’t tempted.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals

{Day 17} What Should I Eat Before Or After A Workout?

I get this question all the time from my clients and folks who take my class. There is so much information out there. I want {Day 17} What Should I Eat Before Or After A Workout? to keep this very simple. Much of what we eat before and after (even during) will be determined by your personal preferences, food tolerances and experiences. This is followed closely by your athletic and/or aesthetic goals. Much of the information that I’m sharing with you on this challenge is very high level, if you have specific questions about your personal goals. Let’s set up a 15 min conversation. Just shoot me an email to schedule.

This is a challenge with my job as a health coach.  Not all solutions are created equal when it comes to pre- and post-workout nutrition isn’t a one-size-fits-all scenario. It’s the blessing and curse of my job.

Before we get too far into this discussion. I first want you to focus on are you getting in all the components of a meal like we talked about earlier in this series. If you aren’t getting in all your meals, then stop don’t pass go and focus on making sure you are eating.. If you are doing all of that then read on.

  • Pre workout –gives you energy to train optimally.
  • Post workout — all about feeding your muscles and helping you to recover.

Now with that being said, this all really depends on when you workout. I don’t advise working out on an empty stomach. Many preach about fasted cardio aiding in fat loss the research is inconclusive. Some studies say yes and other say no chance for me the jury is still out so I say eat.

Early AM Workout
I recommend having at least a whey protein shake. It’s easy to digest and gives you nutrients to to fuel you while you workout. My favorite shake is Isagenix Isapro mixed with 1 scoop Want More Energy. I get my protein and electrolytes. I sip this while I workout.

Workout Later In The Day
Schedule your workout and count back 30 minutes — take your meal that you will have before and cut that in half.  — This 30 min is just a start, you may find that you need a little more time due to your digestive system. Here is where it gets tricky based on your own body’s digestion you will need to determine how much in advance you need to eat so that you aren’t too full and not starving Here is where YOU listen to your body.  You can do a fruit and a protein or  2 rice cakes and a small piece of fruit.

Best protein sources
Whey Protein
Egg whites
White fish

Best fruit sources
(nothing to big — medium size)

Not so good choices
heavy fishes — salmon or swordfish
dried fruits
any good fats — nuts, nut butters, good fat oils
*These will slow down the rate of absorption

Post workout you’ll want to consume at minimum 10 min after a good lifting session and a late as 30 min.
You should have a fast acting protein.

  • Whey protein
  • Egg whites
  • Dairy (cottage cheese, greek yogurt)
  • White fish
  • Turkey

You will also want to couple that with a fast acting carbohydrate.

  • sugary fruits (pineapple, apples, mangos)
  • rice cake
  • chocolate syrup

When And How To Use Shakes
What’s The Best Protein For Losing Weight

Today’s assignment. 

  1. If you haven’t been getting in your meals, review Day 4.
  2. What will you do to incorporate pre/post nutrition into your workout.

** Remember if you need assistance determining your pre/post workout nutrition contact me for a FREE 15 min consultant.

Interested in getting started with whey protein shakes.  I highly recommend this as a starting point, it’s a nice healthy jumpstart.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones




If you workout is mid day or evening.

[Day 8] Rest Day!!

restday [Day 8] Rest Day!!

Today challenge assignment is to play catch up. For those of you who have been plugging along this is a day of pure rest. For those of you who have gotten a little behind. Then you get a little breather.  We are more than 1 week into the challenge and I would love to make sure I’m answering your questions, so please leave any questions you may have below.


Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms

Stay tuned……

[Day 7] Living Life On Your Terms!

So. we’ve gotten through the foundation stages of the challenge. Now here come the part we are all asking, when can I have me a little fun!! Trust me I’m not all healthy living. I have a 80/20 rule. I call it the Compliance Grid — fancy huh — What does that mean. Well what you may have gleaned from the past few days is that a terrific physique doesn’t happen over night and you will need to do some work and most especially PLANNING. Yes.. it’s a dirty word but someone has to say it.  So.. how does it work. I sit down on Sunday’s and map out my week. I look at what am I obligated to do. Then I put in when I can workout. I only workout for 1 hour — maybe 1 hour and 15 min. I don’t live in the gym, neither should you. If your workouts are taking longer you need to reevaluate your program. Once that’s done I look at if I have any thing special going on that week, will I be away from home for long periods of time and need to make sure I have plenty of healthy snacks to bring with me, will I be heading out to meet friends or attending a function I take all of this into effect to determine what day I will have my treat meal.  Now what does a treat meal look like??

    • Alcohol — 1-2 drinks (sorry no bottles of wine, no judgements, just saying)
    • Yummy appetizer
    • Yummy dinner
    • Desert
    • ONE OF THE ABOVE — you are either drinking or eating your calories

When having treats you want to keep your portions in mind. Here’s an example…Say your heading to Applebee’s and you order the appetizer platter — sorry that’s NOT ONE portion it’s meant to be shared. Just saying! No judgements just bringing things to your attention.

So what’s so bad about booze? Isn’t wine suppose to be good for you? Well… our bodies can’t process alcohol our bodies considers it to be a toxin. When we drink alcohol it sends it to the liver to process the liver doesn’t know what to with it so it send it to our fat cells for storage. The next time we work out our bodies use alcohol, carbs, and then fat to burn. So. if you are looking to drop body fat, over indulging in alcohol brings the fat loss to a grinding halt.

Today Assignment

  1. Map out your week using the compliance grid
  2. Share what’s your favorite treat meal
    • right now I’m obsessed with pumpkin beer!

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio

Stay tuned……


[Day 4] What’s On Your Plate?

KimBarnesJefferson [Day 4] Whats On Your Plate?First I want us to agree make some agreements.

  1. We are no longer going to count calories. Calorie counting sucks out loud. I haven’t counted calories in years!!! In all my years of competing it was NEVER about the calories.
  2. We are going to read the back of foods to review the INGREDIENTS list, not just to look at the calorie count see number 1
  3. Snacks will no longer consist of  just 1 food item. (ie. just nuts, fruit etc)
  4. We are going to learn how to cook 1x week.

The key to nutrition is meal timing. We were taught to eat 3 meals/day. Well that’s really hard and leaves us with low energy spots in they day. Those low energy spots cause us to crave. You want it’s like when you crave. You need to be tied to your chair with chains to keep you from the object of your desire.

Eating should include all food groups, we are not going to ban ANY food group. You have limited quantities but all food groups are include in your plan. ** With that said, some of you many have certain intolerances or food allergies that keep you from eating certain foods. All meals should include:

  • protein — unlimited lean protein (cheese is not a protein; keep diary to a minimum)
  • unlimited veggies and fruits (exceptions — bananas, mangoes, pineapples, papayas, grapes)
  • starchy carbs — limit the breads, pastas obviously the desserts

You’ll want to avoid alcohol, it’s considered a treat, we’ll discuss treat meals at later time. Artificial sweeteners, if you must use stick with Stevia.

Okay now let’s put that together.
Shopping list — grab your list from the email
7 day meal plan – grab this from the email

Okay now that you have an idea of what to eat how do you make it happen?? Well.

  1. Go grocery shopping every week. This way you have fresh foods in the house and there are no excuses.
  2. Cook 1x week, yes you heard correctly. Every Sunday I set aside 2 hours and I cook ALL my food for the week. I know you are asking will it say fresh. Yes.. I leave in the fridge 3 days worth of food and then I freeze the rest and then thaw it when I need. Now I don’t do this freezing every week because it depends on what I’m having, but if I’m cooking up a bunch of chicken or other protein yes this is what I do.
    • My protocol
      • Saturday
        • Grocery shop
        • Marinate any protein that I’ve purchased ( use store-bought that doesn’t have high fructose corn syrup or make my own)
      • Sunday
          • Chop veggies. I will roast or grill them — I like to have flavor (my quirk its post competing syndrome)
          • Grill or roast protein
          • Chop any fruits that need it and put a squeeze of lemon to keep from browning
          • Once I’m done cooking I put everything into glass containers — I recently switched from tupperware.
          • Depending on how much I’ve cooked 1/2 goes in my fridge and the other half goes in the freezer. You can take the freezer stuff out the night before and put it in the fridge and it thaws quite nicely.


              • Recipes
              • Even more recipes
              • Need more I’m a sucker for Pinterest, be sure that you put a timer on this could be a time suck =)
              • Protein powder that I use is called Isagenix — no artificial sweeteners, all organic. Also available dairy free.  For  a free sample shoot me an email with your mailing address. In the subject line write free shake sample.

        Today’s challenge

                1. Review the menu and create your own menu
                2. Make a shopping list
                3. In the comments below on or on my Fab Fit Squad Facebook page please let me know how you feel about today’s challenge, did you learn something new. Where you confused by anything. Do you think this will be hard to sit with or does this seem like something you can achieve.

        BONUS– I’m attaching a measurement sheet. Now… you don’t have to do this or publish where you are but it’s nice to know where you started from.

      Missed a few day — play catch up

    • Day 1 Introduction
    • Day 2 Mindset
    • Day 3 Goal Setting

    ** As with any exercise or weight loss program, you should consult with your doctor and consider any current or past health conditions or injuries before participating. Information provided here is based on my experiences as a certified ACSM personal trainer, fitness professional, Lifestyle Management nutrition manager and ACSM wellness coach.

Quick Spinach Basil Stir-Fry With Pine Nuts


8484163552 8d6ae7192a Quick Spinach Basil Stir Fry With Pine Nuts

taken by: Daniella Segura

3 tsp high olive oil
1/2 cup pine nuts
3 garlic cloves, minced
2 bags (12 oz total) fresh spinach
1/2 tsp salt
1/4 tsp black pepper
dash red pepper flakes
2 cups fresh basil leaves, torn
optional: fresh grated Parmesan cheese

In a very large skillet, add cooking oil over medium-low heat.
Add pine nuts and cook, shaking skillet gently, until just starting to brown a little, about 2 minutes.
Add minced garlic and continue cooking, stirring constantly for 1 more minute.
Turn heat up to medium and add spinach, salt, pepper, and red pepper flakes.
Toss spinach around in skillet for about 3 minutes or until it just starts to wilt.
Add fresh basil leaves, tossing to combine, and continue cooking for 1 minute.
Remove from heat and serve immediately.
Grate fresh Parmesan cheese on top of each serving if desired.

Fresh Herb Infused Cucumber Topped Asparagus Salad

3 lbs freshly picked asparagus, trimmedMP900387907 Fresh Herb Infused Cucumber Topped Asparagus Salad
1 bunch green onions
3 cups fresh small cucumbers, scrubbed clean
1 Tbsp fresh parsley
1 Tbsp fresh chervil
1 Tbsp fresh chives
1 Tbsp fresh mint
2 tsp fresh tarragon
3 Tbsp fresh lemon juice
1 Tbsp red wine vinegar
1 tsp Dijon mustard
1 tsp kosher salt
1/2 tsp freshly ground black pepper
3/4 cup light olive oil

Fill a large pot with water and salt and bring to a rapid boil.
Meanwhile, prepare an ice bath in a large bowl with ice and water and set in sink.
When water boils, quickly cook asparagus until just crisp-tender, only about 1 to 2 minutes. Remove and quickly put in ice bath to cool and stop cooking.
Drain well and set aside.
Chop green onions and put in large bowl.
Scrub cucumbers, trim ends, cut lengthwise, then slice thin and add to bowl with onions.
Add all the fresh herbs to the bowl and mix together well; keep cool.
Make dressing by whisking together the lemon juice, red wine vinegar, mustard, salt, and black pepper, then slowly start streaming in oil, whisking steadily, until dressing is creamy.
Pour dressing into onion cucumber bowl and toss to combine.
Arrange the asparagus on salad plates and spoon the dressed onion cucumber mixture over the top.
Taste and salt if desired.

4th of July Turkey Chili

1 can (14.5oz) chopped tomatoes
1 can (6oz) tomato pasteMP900384801 4th of July Turkey Chili
1 carrot, sliced
1 onion, chopped
2 stalks celery, chopped
1.5 pounds ground turkey (you can also use ground beef if you prefer)
1 package (1.25oz) chili seasoning mix (low sodium)
1 pinch crushed red pepper flakes
1/2 cup green bell pepper, chopped
1/2 cup red bell pepper, chopped
1 tsp ground cumin
1 can (15oz) kidney beans, drained
1 tbsp fresh parsley, chopped
1 tbsp fresh cilantro, chopped

Combine tomatoes, tomato paste, carrot, onion, celery, pepper flakes and peppers in a large heavy pot and simmer over low heat.

Cook the ground turkey until browned. Then drain. Stir the chili seasoning into the ground turkey.

Add the turkey to the tomato mixture and add the cumin. Keep simmering until the vegetables are tender. Then stir in beans, cilantro and parsley. Heat through and season well.

Serve immediately. Serves 6-7. Freezes well.