Eating Habits that Sabotage Your Weight Loss

One of the biggest myths about dieting and weight loss is that it’s a temporary solution. When you set out to lose weight by changing your diet, that should be something thatWoman Tempted by Slice of Cake you adopt permanently or, over time, you’re simply going to see the same problems begin to arise all over again. However, just making those changes might not be enough to keep the weight off because, as creatures of habit (and being prone to take the easy route) there are easy ways to slip and sabotage all of your hard work. Here’s some quick things you should be looking out for that could bring your weight loss progress to a screeching halt.

  1. Falling back into old habits. Let’s start off by coming right out and saying that nobody’s perfect. We make mistakes, it’s all part of being a human being and that goes double for weight loss. Whether it’s a quick unhealthy snack or leaning on some comfort food during a stressful time this kind of eating can be damaging to your weight loss goals. That’s not to say that slipping occasionally or allowing yourself a few treats every once in a while is bad. Just the opposite, unless your dietary restrictions are for medical reasons an occasional treat can help stick with your healthy in the long run. Let’s be honest, willpower can only take you so far. This is why I encourage all of my clients to have 2 treat meals built into their plans. This keeps them from losing their stuff and going on a bender. If you feel like you’re slipping a little more often than you’d like then try keeping a food diary and at the end of the week look at everything you’ve eaten. It doesn’t need to be fancy. A food journal is very telling and can help you see where you maybe over doing it.
  1. “Healthy” substitutions.  A huge mistake that a lot of people make, especially if they’re new to dieting and weight loss, is trying to go for a healthy food choice over an unhealthy one that can be just as bad for you as what you’re switching out. One thing in particular is switching out fruit juice for sugary drinks like soda. We’ve been told all our lives that fruit is healthy, but if you’re not selective in your choices you could just be pumping yourself full of unhealthy sugars. Opt instead for something hydrating and equally delicious like herbal teas or (responsibly) flavored water. There plenty of “faux” health foods that make you think it’s better than the real thing. Here are a few examples.
  1. Twelve of one, dozen of the other.  A big part of maintaining healthy weight loss is making sure you portion your foods properly. The problem with that is that the reigning mentality when it comes to food is, generally, that more is better. When setting new portions you should try to avoid the pitfall of eating too much. Although it may be healthy we still want to make sure that you aren’t over eating.

If you have struggled with losing weight and are tried of counting steps, points and everything else. I encourage you to learn more about my Lean and Sexy program. During our time together I will teach you how to:

  • bust through stalled weight loss
  • time management
  • how to eat without feeling deprived
  • how to tame your cravings
  • and how to live a healthy overall life

To get on the waiting list for more information click here. Program starts again on Monday, May 24th.


Avoiding Binge Eating


The key to finding a balanced and healthy weight loss plan is properly managing what you eat. That means carefully monitoring the nutritional values of the foods that you’re putting into your body and making sure that you don’t slip up and go overboard by eating way more than you should. A few slips here and there won’t break up all the hard work you’ve put into your diet, but an absolute diet killer is binge eating. One of the biggest problems with binge eating is that, often, you won’t even realize that you’re doing it. If you worry you’re at risk for binge eating or just want to stay extra vigilant against it, here are a few tips.

  • First things first, don’t give yourself access to binge foods. For a lot of people this is mindless eating. You know those foods that you can eat a ton of without really noticing it. The big offenders here are chips, crackers, candies… just about anything that comes in “bag” size. If you’re really serious about staying away from binge eating and keeping with your diet then just don’t allow yourself access to these kinds of foods or keep them in your home. You can’t eat what you don’t have, right?
  • If you don’t live in a space where you can control your access to binge foods (roommates, etc.) then you should shift your focus towards good portioning habits. Portioning is one of the key points of good diet management and this goes double for snacks. If you want to have a snack that you know can be unhealthy if it gets out of control, just portion it into single serving baggies based on the nutrition facts on the package. Just make sure not to go overboard and have more than one “snack serving” at a time.
  • The greatest protection against binge eating is remaining vigilant against it. Like I said before, bingeing is also referred to as mindless snacking which can’t happen if you’re paying close attention to the foods you’re buying and eating. You can’t accidentally eat a whole bag of chips or box of donuts if you’re making sure to monitor and track all the things you’re eating. Your own level of focus is the best guard you have against the dangers of binge eating.

At the end of the day, more important than any of these tips is persistence in your drive to reach your weight loss goals. Even if you find yourself slipping or notice that you’ve binged on snacks that doesn’t mean your diet is over and you should give up. All it means is you made a small slip-up and you have to be more careful next time, something you’ll be sure to do after you’ve recognized what lead to your binge eating in the first place.

In my Lean and Sexy program, we tackle binge eating and a number of other challenges that face women around eating and fitness. I will be opening up the program in late May, so if you want to be the first to know, click here.


Lemon Parmesan Popcorn

Popcorn makes for a great snack, but most popcorn is covered in butter which adds a lot of calories without adding a whole lot of flavor. You know

source: Flicker

source: Flicker

what’s better? Adding some tasty flavor to air popped popcorn!

Try this on for size… lemon pepper and freshly grated Parmesan cheese!


  • 2 tsp olive oil
  • 1 tsp lemon pepper
  • 3 cups air popped popcorn
  • 2 tbsp freshly grated Parmesan cheese


  1. Whisk the lemon pepper and olive oil together and drizzle it over the still hot popcorn.
  2. Toss the popcorn and sprinkle cheese on top.
  3. Serve while still hot.

If you don’t have air popper — you can cook it the old fashion way.  Click here for a great recipe.

I make my popcorn the old fashion way and I use a combo of veggie and coconut oil.


6 Sweet Steps to Stop Those Sugar Cravings

If you are absolutely unsuccessful in steering clear of the wonderfully sweet taste of sugar, you shouldn’t feel bad. That is because your brain is hardwired to demand, crave Golden granulated, light muscovado and dark muscovado sugarand beg for sugary tasting sweets and treats. Take the 7 steps below and you can find yourself crushing those sugar cravings once and for all, in spite of your natural desire.

  1. Eat Breakfast
    Several studies have shown that those people who eat a healthy breakfast crave less sugars, sweets and unhealthy treats during the day. And when you combine this tip with number 2 below, you will be even more successful in controlling those sugar cravings. You should be eating breakfast within 30-60 minutes of waking up. Sorry coffee doesn’t cut it for breakfast. I love the stuff, but you need more than to get your body fueled.
  2. Get Protein With Every Snack or Meal
    The smartest way to eat is to have 5 or 6 meals and snacks spread out across your day. And every time you eat you should include protein, whether you are sitting down to a regular meal or just enjoying a quick snack. Protein helps stabilize your blood sugar, and you suffer less sugar cravings. When I say protein, it’s more than just string cheese. I’m talking a lean protein either animal or plant base. You should pair that with a veggie and you will be filled for hours.
  3. Team Up With a Partner
    Any big change in your life is made easier when you have a like-minded individual along the ride. You probably know someone else that has sugar cravings just like you. Get them involved as a partner, and you can help each other beat your unhealthy sugar habits.
  4. Try to Forget About Weight Loss
    You are going to naturally lose unhealthy weight and fat when you begin to control your sugar cravings. However, this should not be your mindset. Focus mentally on your sugar addiction only. Your brain works at its natural best when it directs all of its mental energy on one task at a time. Once you have a healthy relationship with sugar, then you can worry about any extra weight loss you want to attempt. Our minds are a powerful thing. Once we learn to harness it BOOM that’s when the magic happens.
  5. Cut Yourself Some Slack
    Own your business, you are probably going to succumb to your sugar addiction several times when you are attempting to control your cravings. Do not beat yourself up mentally. Just start over, it’s not about willpower and determination. Let’s be honest — willpower sucks — it’s about consistency not constantly. Accept that you will slip up but eventually your slips up will be few and far between.
  6. Dump the Artificial Sweeteners
    Foods and drinks with the “low sugar” or “sugar-free” often use aspartame, Nutrasweet, Splenda or some other artificial sweetener to replace sugar. A revealing study from the University of Texas Health Science Center in San Antonio showed that a single can of diet soda causes your risk for obesity to go up 41%. Contrary to popular belief, these so called diet foods can actually cause a sugar craving.

Want to learn even more? Check out my free cravings report where I go into greater detail.


Fitober Fest 2014

It’s back!! Last year we took a healthy stroll through October and we are going to do it again.

Join the 30 Day FitOber Fest Challenge to create healthy habits.

Star2 100PercentFree 30 Day FitOber Fest

The aim of this challenge is to inspire you to build healthy habits that can fit into YOURS and YOUR families lifestyle. It’s free to join and at the end of the 30 days my goal is that you have a healthy living plan you that will help you to lose weight, feel great and look fabulous.  Drawing on healthy topics and insights from various fitness sources you’ll have access to fitness tips, recipes, workouts and knowledge to apply to your new healthy lifestyle.


Want to join in the fun this year?? Just click the link.  Starting on Wednesday, October 1st you’ll receive a daily email

Fitober Fest 2014


FitOber Fest 2014

  1. No purchase necessary.

  2. You do need to link to this page, tweet or Facebook each daily challenge. How else will I know you are participating.

  3. Plus — fitness is a team sport. By posting you will get support not only from me, but others who are taking the challenge.

  4. You will have a private Facebook group to share your insights, questions and ahas.

  5. FitOber Fest runs from October 1st – October 31st


What Are The 5 Things To Look For In A Protein Bar?

There are so many bars out there. I hear from clients all the time, what are the best bars to eat. IsaLean-Chocolate-Cream-Crisp_300x260

That’s really a tough question because most bars are nutritionally unbalanced. They may have a huge amount of one nutrient and a little of others to really qualify as a “meal replacement”. They also tend to have artificial sweeteners, flavors and coloring.

So yes, choosing a meal replacement bar can be overwhelming.

  1. Low-glycemic –  gives you a steady source of  energy and keep you feeling fuller longer.
  2. Whey protein – whey keeps you feeling fuller longer and has shown to help increase lean muscle.
  3. Maximum nutrition, minimum calories –a healthy meal replacement bar should contain around 200 to 300 calories. Make sure your bar is balanced as you will see some bars are high in one nutrient and low in others, you want them to all to be relatively equal to be considered a meal replacement. Some bars are too high in calories while others are too low.
  4. Satiety – Help you fill full longer. They are also very portable, I leave a few in my glovebox and your purse so I always have something in case I’m out running errands.
  5. Quality – Not all health bars deliver what they claim to have in them. It’s possible for their nutritional content to be off—by as much as 15 percent! That could mean extra calories you don’t realize you’re getting, usually from fat and sugar.

One of my favorite bars is the Isalean. I’m addicted to Lemon (tastes like a lemon square), Oatmeal Raisin and I hate raisins LOL and Casehw Carmel — yummy!!

Do you have a bar, you’d like an opinion on? Leave a comment below and I’ll take a look and give you feedback.


3 Reasons To Join a Weight Loss Group

Starting a weight loss journey is the easy part.  You are fired up with the intention of getting healthy and losing weight.  The hard part is continuing on with the journey until you reach your summer fitness challenge weight loss goal.  A great way to help keep you motivated is to join a weight loss group. Here are some great reasons why you should seek out a group to help you stick with your goal.

  1. Stay Positive with The Support Of Others — if you know that you find it hard to go to the gym on a regular basis or if you find it difficult to fight the temptation of a cookie, then being able to talk to others could help you to stay focused on your health and diet. If you know that there is a group of people who are there cheering you on, you do not want to disappoint them. They can help you see how well you have been doing and how unnecessary it is to go back to your old habits.  A support group will be there for you to celebrate the highs when you hit your weight loss milestones. They will also be there to build up your spirits if you happen to falter at some point.

A weight loss support group will be there to celebrate highs and pump you up through the lows.

Tweet: A weight loss support group will be there to celebrate highs and pump you up through the lows. #getfitnow #leanandsexy

  1. Other People Know Exactly What You Are Going Through — sure you have friends and significant others who mean well, but some times they don’t really understand what you are going through. They might not understand how hard it is to change your eating habits or to stick to a regular exercise plan.  By joining a weight loss group you will find members who have similar hopes and dreams to you. They know exactly how difficult it is to make changes to the way you live your life.

    Members of a weight loss group will know exactly what you are going through and will be able to empathize with you. 

    They will be able to share their own stories and their own coping strategies, which could help you when you are finding things hard to deal with.

  2. Make New Friends — Joining a weight loss group is a great way to meet like minded people.  Tweet: Joining a weight loss group is a great way to meet like minded people. #getfitnow #loseweight #leanandsexy You will all have one thing in common at the beginning. This will be the desire to get healthy and lose weight.  The more time you spend with these people, the more opportunity you will have to find out other things you have in common.  This could ultimately lead to really strong and meaningful relationships.

Starting a weight loss journey can be made a whole lot easier if you surround yourself with people who can help you to stick to your goals. Tweet: surround yourself with people who can help you to stick to your goals. #getfitnow #loseweigthnow #leanandsexy I just started a new group Lean and Sexy. The program starts on Monday, September 1st.  For more information about this group weight loss program, click here. Lean and Sexy may just be the group you need.




Little Book Of Thin — Fabulous Fit Squad

If you are someone who is looking for quick tips and tricks this book is it!! I really love the this books. Most of the tips and tricks are things I give my clients, but I also learned a few that I will be sharing with me clients as well. This is a great read and well worth your time.  Check out this episode!


Next month I’ll be reading 50 ways to soothe yourself without food.


Suriviving Memorial Day Weekend

Don’t be that girl sitting on the sidelines during Memorial Day BBQs. Each year I write ways to help you survive brazilian churrasco restaurantwith out having the guilt feeling on Monday night, when you are unbuttoning your pants and rubbing your food belly! Come on, we’ve all done it!! LOL.

I want you to enjoy this weekend without feeling guilty!

Here a few past posts to help you glide into the weekend.

5 ingredient clean grilling recipes

You have control

10 ways to fight holiday weight gain

Looking for  a blueprint check out my summer sprint. You’ll receive 4 weeks of emails to help you glide through the summer with clean eating.


Will You Go For It?

What is your burning desire?

What is the one thing that keeps coming up that you say I wish or someday?

When are you going to take action?

When will you go for it?

For me this year has been about going for it. Not playing small. I’m kicking some tushy and taking names on some goals that have been hanging around far to long!!

Listen to my latest video blog where about about your burning desire.

Want to get started. Check out my 30 day fitness sprint challenge. Click here