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Yes, You Can Have Your Cake And Eat It Too

There is such a thing as balance.  It doesn’t just exist in fairy tales or in our wildest dreams! You CAN have your cake and eat it too.  You don’t HAVE to feel as though you are missing out.  You just need to understand your options.

Friends, I’m talking about substitutions.  Listen, just because Grandma’s special homemade bread recipe calls for 10 sticks of butter doesn’t mean healthier alternatives don’t still hit us in the feels and bring back the smells and the feelings of eating those slices of freshly baked bread in her 1950’s kitchen.  Substitutions make it possible.  It isn’t cheating and actually it’s really good for you mentally because when you don’t feel deprived or restricted, studies show that you will continue toward your goal.  Another benefit that you might not think about is energy level.  

Lots of my clients come to me consuming more than twice the amount of carbs and fats they should for their height, weight and activity level and not nearly enough protein.  However modest adjustments in the product they consume can make a major difference in their progress.  Here’s one example.

One of Stacy’s favorite meals is breakfast.  She eats scrambled eggs, bacon and 2 pieces of white toast with butter paired with her very precious cup of coffee.  Let’s break that down from a macro standpoint: 

FoodCarbsFatsProtein
2 whole eggs (140 cal)0g10g12g
Bacon (2 slices, 100 cal).2g7.2g6.2g
White toast  (2 slices, 140 cal)26g2g4g
Butter (1 tbsp)0g11g0g
Coffee – black0g0g.3g
1% Milk for coffee – 1oz1.6g.3g1g
Total27.8g30.5g23.5g

The carbs and fats are very high for the first meal of the day and the protein is a little too low based on her macro targets, but with a few small changes she can still enjoy every bite of her favorite meal: 

FoodCarbsFatsProtein
1 whole egg, 1 egg white (87 cal).2g5.1g9.6g
Butterball Turkey Bacon (2 slices, 25 cal)0g2g2g
Dave’s Killer Bread – Thin Sliced Good Seed  (2 slices, 70 cal)13g1.5g3g
I Can’t Believe It’s Not Butter Light (1 tbsp)0g4g0g
Coffee – black0g0g.3g
Premier Protein Caramel Shake (for coffee)4g3g30g
Total17.2g15.6g44.9g

Stacy saved 10.6g of carbs, 14.9g of fat and ADDED 21.4g of protein.  That is a MUCH more balanced meal then what she had been doing.  Now we all have the right to make choices, and that’s the beauty of this process.  For me, I am WILLING to spend my fat on whole eggs, but someone else may feel that egg whites are preferred so that they can spend their fat macros on some fresh avocado.  Your macros.  Your choice.  But you don’t have to sacrifice anything.

Another common challenge I hear about is ice cream.  I have many clients who’s non-negotiable is ice cream.  They eat it every day.  

1/4 cup (62 ml) of Haagen Dazs Mint Chip Ice Cream is 150 calories, 13.5g of carbs, 10g of fat and 1.5g of protein.  By making a simple substitution of ice cream to a Mint Chocolate Chip Yasso Bar (1 bar=62g) 100 calories, 15g of carbs, 2g of fat, 5g of protein, Stacy cuts her fat intake in half and gains more proteinA much better choice!  Not to mention the serving is more defined with the Yasso bar reducing the temptation to go back for seconds or thirds!

So as you consider a lifestyle change remember these two things: 

  1. Changing your relationship with food requires CHANGE.  You will need to make some modest adjustments in order to reach your goals but you are worth it.  See Einstein’s definition of insanity for further proof. 🙂 
  2. Change doesn’t have to be painful or sacrificial.  Modest substitutions can and WILL get you to where you are looking to go.  Stay positive, lean on me as your coach and we’ll get you to where you want to be – which is changing your relationship with food, and yourself.  AKA FOOD FREEDOM!

Most of all, don’t wait until you’ve hit your goal to evolve your thinking.  Start the self love journey right away.  You are worth it, I believe in you and you can, of course,  hit your goals but you can also sustain them.  Be as awesome as I know you are.

Surrender Your Limiting Beliefs

This is one of the keys to unlocking what has kept you where you are.  Feeling stuck.  Tired.  Helpless.  In search of more but unsure how or where to get it.  

The truth is the limiting beliefs were created by you, therefore they can be changed by you.  You get to define what you believe in.  You get to choose what gets your attention or feeds your soul.  You get to stop feeling unhappy and CHOOSE to feel happy right now.  As you read this.  It is that simple.  

Do you remember learning how to crawl or walk?  Maybe you remember more of when a younger sibling learned, or when your kids learned.  It didn’t happen overnight, but it DID happen.  What caused that was learned behavior.  A series of steps repeated again and again.  You, or they, weren’t experts the first 1-2 dozen times they tried it, and now look at them.  We walk now without thought.  It’s natural.  The same can be done with your limiting beliefs.  And you have some that date back to the days of crawling.

If you’ve spent any time around me, you’ve heard me speak about the ego.  It’s job is to protect you.  It’s job is to say “hey Coleen, that red stove burner means you will get burned, and it will hurt badly, do NOT touch it”.  And it repeats that story to me every time I walk near a red burner, without thought.  I learned, over time, that a red burner is NO PLACE for my hand.  The ego is really good about keeping us safe but it doesn’t understand limits. It doesn’t know when it’s gone too far.  It knows to serve you up a story to keep you safe and comfortable.  Or so it thinks, meanwhile you feel miserable and stuck.  


So how do you reprogram the ego?  One crawl or step at a time.  The first and probably most powerful step is to recognize the thought you are feeling, isn’t real.  It isn’t yours, it’s the ego serving you up a story.  So now you have a decision to make.  Do you believe that story or is there a better story that better fits the reality of the scenario.  Let’s use an example to further illustrate the point.  Time.  An increasingly precious commodity.  Let’s say you tell yourself you don’t have the time to do something.  The ego will serve up all kinds of examples and supporting data points to prove your story, that you don’t have the time.  It will continue to reinforce that story until you believe it again and again.  By centering these stories on facts, and facts alone, you can make data-driven decisions to then determine whether or not you have the time.  I look to facts.  They can’t be disputed and it removes a very powerful tool from the ego’s toolbelt: EMOTION.

The fact is that there are 1,440 minutes in every single day.  Right?  Now it is possible that each person has a different amount of minutes per day or is it true that each person has the exact same number of minutes to work within each day.  The latter, of course.  

The fact is that you need to sleep several minutes of that day in order to function.  You also need to eat, walk the dog, work and maybe do some yoga.  Point is, you have responsibilities that you KNOW without even thinking about it, will consume some number of minutes out of your daily allotment. 

Without belaboring the point, the fact of the matter is you DO have the time, we all HAVE/possess the time to do a thing, but the question is, are you willing to carve out some minutes of your daily allotment to do the thing or is it just not that important to you?  

If it’s important enough to you, you will MAKE the time.  There isn’t a single person I’m aware of that gets access to an incremental number of minutes everyday.  So make your choices, OWN your choices and don’t make excuses for not getting something done.  It wasn’t meant to happen on that day, or you would have made the time for it.

We use these limiting beliefs ALL of the time throughout the weight loss journey. I hear them several times throughout the week.

  • I don’t have the time
  • My body doesn’t work that day
  • My doctor told me I couldn’t lose weight
  • Carbs are bad
  • I’m not meant to reach my goals
  • It will never happen for me

One you retire your limiting beliefs, you enter a level of freedom where the air feels cleaner.  The breaths are deeper, the birds chirp more and above all else, YOU are in control.  With that control comes great responsibility though.  You need to use your power of control for good.

You were meant for more.  You were meant to feel incredible.  You were not meant to self-loathe, limit or practice disbelief.  You were meant for great things.  Now is the time to get you there.

Patience, Progress and Potential

Be patient..  Can you think of a time when someone told you to be patient and you thought “gee, I do wish I thought of that on my own, what a good idea!” No of course not.  In fact, when someone tells you to be patient, your blood pressure sky rockets and you become more IMPATIENT right?  Right.

Clients text me ALL of the time with a sense of panic in their words when the scale goes up, assuming that they’ve done something wrong or that I may not know what I’m doing. 

Neither are true. 

If they stick to the plan, the scale WILL reflect their efforts, just maybe not immediately and just not day by day.  We have to remove our emotional attachment to the scale.  It measures our progress but does NOT define our WORTH. Keeping the focus on one of over a dozen data points, is missing the bigger picture.  Consider this real life client example: 

Gina has been making great progress with me and this particular week’s check in was no different however to her, it was a lousy check in.  She was looking at the individual day’s progress.  That number on the scale revealed to her in the morning.  What she couldn’t see was the bigger picture.  She lost 2.1 pounds over the course of the entire week!  I tell clients to expect a 1-2 pound per week loss and she absolutely achieved that!  

Day 1Day 2Day 3Day 4Day 5Day 6Day 7Progress Summary
Daily Morning Body Weight178.8178.8179.4178.8178.2177.2178.2-2.1

Listen, we didn’t become overweight overnight, and it certainly wasn’t a linear journey up the scale either, I can guarantee that.  It ebbed and flowed just like the weight loss did/does, we just don’t see the weight gain vary because we tend not to track our lack of progress.  It basically got us to this position in the first place!  But the weight does ebb and flow just as much in the weight gain, as it does in the weight loss.  It looks sort of like a heart rate monitor image.  Over time the highs aren’t as high and the trend line continues in a downward trend and you begin to see your goals materialize.  With these changes come increased confidence, greater grace and smaller clothing sizes.  But we really need to love ourselves throughout the entire journey, not just when the metrics seem to go our way.

Trusting the process means celebrating the good days along with the bad days, and the bad days should be defined far beyond the scale. The scale can’t make you have a bad day any more than your thermometer can.  It simply reports what it sees.  Again, be careful what you assign your worth to.  

Your coach is here to help you through the process – the good, the bad and the ugly and remind you of your progress as well as your potential.  I am here to hold your hand through the ups and downs of the scale, to remind you why you started and most of all to reinforce that you are worth it.  

You are worth it.  Read that again.  

Allowing the scale to dictate your worth or your day is distracting you from your goals.  Plain and simple.  It is an inanimate object.  Sometimes it’s influenced by alcohol consumption or the barometric pressure in the atmosphere or hormonal changes such as: your monthly cycle, ovulation, menopause or MANopause.  I firmly believe that last one is a thing!

You can find joy right now.  As you read this.  You can choose joy in your current situation and you can claim accountability for what YOU put into YOUR mouth.  You are making choices, hundreds if not thousands of them everyday.  Choose happiness.  Choose joy.  Choose patience and progress over perfection and choose to see your potential, not your past.  It no longer serves you.  You’ve got me now and together we don’t fail and we NEVER give up.

The Weight Loss Journey

This time of year it seems everyone is refocusing their efforts on reclaiming their health and wellness, losing weight and feeling fit.  You see it all over social media with comments like “what’s your secret” and “how long did it take you”.  If you find yourself asking the same thing, you aren’t focused on the proper goal and as much as it pains me to say it, I know you’ll be back on that same hamster wheel next year.  

In order to LOOK and FEEL different. You need to ACT different.

Weight loss is a process.  My preferred term for it is journey.  It’s one that never ends because you need food to survive, but when done right, you don’t diet, you make sustainable life long changes that allow you freedom from food.  This is not a diet.  That’s a 4 letter word.  

A journey is RARELY linear.  There are very few people on weight loss journeys that have a steadily declining weight with zero bumps in the road.  Like maybe 1% of all journeys.  We need to remember a few things about our journeys.

  •  They are FILLED with lessons.  The lessons are my favorite part of the journey.  The things you learn about yourself and what you are capable of will just plain blow your mind!
  • They will have peaks and valleys.  The scale doesn’t hate you.  It doesn’t even know you.  Don’t give it that much power.  But as much as you celebrate the wins (when the scale goes down) you also need to celebrate the struggles.  The struggles are there to remind you there is STILL work to be done.  Dig into the struggle and thank it for reminding you to remain humble.
  • They are YOURS.  Your journey is uniquely yours.  There isn’t another to compare it to.  No one has your body, your circumstances, your experiences, your dynamics.  No one.  So since comparison is the thief of joy, why would you put yourself in that position?  Don’t.  You will do this in the time frame that makes the best sense for you and not a second sooner.

There’s another 4 letter word we should talk about though and that’s love.  Too often I see people try to shame and hate themselves skinny.  I’m here to tell you that doesn’t work.  And even if it did, what example are you setting for those around you?  How does it feel to shame yourself?  Do you have an ear to ear grin after?  Or does your head hang a little lower?  You can’t see where you are going if you have your head down.  Think I’m kidding?  There is a mountain of research that confirms that mindset is critical to this journey and since you’ve shamed yourself up until now, how about you try something that’s a little more enjoyable?  A little more fun?

Life is extremely short.  Much shorter than you realize, and to spend even one moment of one day being anything other than happy is wasted energy.  Don’t waste any more. 

Choose Joy.  Choose YOU.

There’s A Place For Everything And Everything Has It’s Place

Sure, a slight adjustment to Benjamin Franklin’s quote but I’m adjusting for modern times.  Seriously, there is no one size fits all solution to anything in this world.  At all.  It takes an ecosystem or a series of things, to make systems run.  Your body, which is a system, is the exact same way.

I see it ALL over social media.  “I need to lose weight.  I’m going to workout.”

NO.  You need to lose weight, so you need to adjust the foods you are consuming and consume them in the right ratios for your situation.  Your body.  Someone reading this is saying “did she just give me permission to NOT work out?”  No she didn’t.  You’ll NEVER hear me say that!

What I said was that working out isn’t the key to weight loss.  Will you lose weight working out?  Probably.  But that isn’t the purpose of exercise.  Exercise, specifically cardio’s purpose, is to boost the capability of the cardiovascular system (heart and lungs).  Make them stronger.  More efficiently.  In doing so, we could shed some pounds. When engaging in cardiovascular exercise, we are producing fresh, rich red blood cells that shoot straight up to the brain and produce seratonin, the feel good hormone.  Ever wonder why you feel SOOOOOO good after a workout?  Thank you serotonin!

Exercise’s place in your health and wellness journey is for the mind.  To sweat away the stress, make you feel better, provides you a sense of accomplishment and MOST importantly, quiet time just for you!  So then, what is the best solution for the body?

Nutrition.  Nutrition is the missing link here.  Proper nutrition, specifically consuming carbs, fats and proteins in the proper ratios are what leads to sustained weight loss.  You can wish it to be different, but science and experience have lots of research to back up these statements.  And when I say nutrition, I do not mean diets.  Diets don’t work.  You already know that.  Restrictions drive the wrong behavior. We want to change our relationship with food.  We want to learn how to properly fuel our bodies to do the things they want to do.  We want to teach our kids and our community healthy eating habits so they too can be strong and vibrant.  

BUT

You didn’t get to the point of needing to make a change overnight, and you won’t take it off that quickly either.  It WILL come off though.  What’s critical in this process is understanding how you got to this point.  What stories are you telling yourself that feed your anxiety, fuel self doubt and perpetuate emotional eating? Have you ever said: “I’ll be happy when I lose the weight”.

I HATE TO BREAK IT TO YOU, YOU WON’T.

Reprogramming the mind to respond differently to triggers uncovers your happiness, not a number on the scale.  Letting go of the stories that bind you, uncovers the happiness, not your jeans size.  Freedom from food.  Freedom from self loathing and self depreciation.  Those are the crown jewels on this journey.  And the way forward is already within you.  We just need to dust it off.

So say yes to something that scares you today.  Say yes to taking control of your health and embarking on a journey of wellness that leads you to a place of gratitude and joy that is inexplicable.  Say yes to you.  No more no’s.

Shedding the COVID-19, or 20 or 30 pounds

Please stop putting yourself last.  I hope this blog comes across as authentically as it’s written and from a place of love but I need to ask you: when are you going to admit that the things that got you to a place where you feel like you need to make a change largely center around you, not prioritizing you. That’s it.

I’ve been there.  Self loathing was my middle name or maybe it was my whole name, I don’t know and it doesn’t matter, I’m not that person anymore and while that’s great for me, it’s EVEN BETTER for my family.  They have always responded to my energy, and they have noticed a massive difference in me since I’ve taken back control of my food and my emotions.  Everyone wins.  I feel great.  I treat them with endless love and respect.  They are happy.  I guess the saying is true: Happy Wife, Happy Life.  I wish it didn’t center around me, but it does.  So it was my responsibility to initiate change and let them know what I needed for support.

COVID has affected everyone in one way, shape or form, and it may be to blame for your current scenario or it could be you’ve been heading in the opposite direction for quite some time.  Either way, it’s up to you to put your foot down and command that THIS ENDS TODAY.

Food does have a way of activating the pleasure centers in our brains for minutes, not weeks.  But it’s a short term, temporary solution for a long term problem.  The problem lies within our ability to see ourselves for the choices we make and reclaim control of our choices and our relationship with food.


It can be challenging, but I promise, promise, PROMISE you it is worth it.  Put the work it now and watch who you become.  Look back on your current self with compassion.  Love who he or she was, and all they did despite their challenges. Some days showing up is the only win we can claim.  The longer the journey, the richer the rewards.  You will be rich in self love by the time I get through with you!

When we change our relationship with food, literally everything changes.  We feel better.  We look better.  We SOUND better.  We treat better.  We laugh more authentically.  We are more present.  We are now.  We are awesome.  The hardest step by far in this journey is declaring YES to YOU.  The rest is easy.  When you make that declaration, you give it life.  And what waters, grows.

The last thing is timing.  Listen, there is no good time to start a lifestyle change like the one I coach my clients on.  This type of change means we may need to limit certain indulgences.  For the record, I do not believe in total elimination of anything unless you are allergic to it, but the days of going hog wild and expecting your body not to notice, are gone.  COVID took your 2020, are you going to give it your 2021 too?  You’ve got this, and I would love nothing more than to walk alongside you on this journey.  As always, let me know how I can help and Happy Holidays!

Eliminate cravings in a SNAP

We are in the thick of the holiday season and what’s more, winter.  A time of year where movement and momentum is at it’s lowest.  This is the season where our best laid plans go to die.  They get put on the back burner and we allow stress and cravings to take over.  Most people will try to recoup by New Year’s with a resolution but the latest stats say that 80% of all resolutions fail.  But it doesn’t have to be that way.  You make choices that lead you down one path or another – it’s up to you how you want to ring in 2021.  How great would it feel to know you kept your cravings at bay, maintained control and put yourself first for once?

This year will naturally look a little different and emotions and stress are at an all time high across the board, but we still get to decide how we show up to face these challenges.  Where we give our power.  

Cravings are triggers activated by our emotional state, habits and surroundings and generally means there is something out of place somewhere – an imbalance.  Acknowledging them, diffuses their power and importance.  It also gives you the opportunity to make a choice.  The power can only reside in one place.  So, will it go to you, or your craving?  You get to choose, and by activating the SNAP method, we give ourselves the chance to treat the cause, not the symptom. 

The SNAP method is a methodology I’ve developed to reset any situation and place it back on track.  

S stands for STOP.  When those feelings of despair, doubt and disbelief enter your mind, you need to immediately stop what you are doing, thinking, feeling and analyzing.  Just don’t take another step.

Next is N.  N stands for NOTICE.  You need to notice the trigger, notice how you feel.  Does your chest tighten? Do your palms get clammy?  Do you begin to sweat?  Does your heartbeat race?  Where does your mind go?  Does it begin to flood with statements of justification or self doubt or blame?  Do you find yourself racing to the cookie jar to soothe yourself?  Don’t this time.  Instead, write down the statements you are telling yourself.  All of them.  Describe your physical and emotional reactions.  Just let the pen flow. 

Now move onto A which stands for Accept.  Read what you just wrote and see which reactions were based on fact vs emotion or what you THINK is true.  Accept the words for what they are, do not judge them but begin to look at them without judgement, you’ll see the words disarm, right in front of your eyes.  Your pulse will begin to slow, you’ll start to have compassion for yourself and the craving just goes away.

The last step is P which stands for Practice gratitude.  The situation doesn’t come without an education.  It comes with key learnings, learnings about you.  About who you are, how you think and feel about yourself and it also gives you a roadmap to joy.  Being thankful for your situations and experiences allow you to see them for what they are versus what you THINK they are.  Gratitude leads to growth; growth exposes changes and change uncovers self love.  All within a —-SNAP.

Remember why you started.  You wanted things to be different this time.  You wanted to end the endless cycle of dieting and make lasting lifestyle changes. Remember my definition of insanity which is: expecting that inaction will lead to desired change.  As always, I’m here to help you.  Let’s talk.

Top 3 Myths About Cardio Training

Before we get into it, I just need to say, I will NEVER tell you NOT to work out. Ever. Ever. Ever.  But I will correct you if you misapply why we do, what we do. Fair?

To level set, let’s start with defining what cardio is.  Cardio, is short for cardiovascular.  Cardio meaning heart.  Vascular refers to arteries, veins and capillaries or in broader terms, your circulatory system.  When you do any type of cardio exercise, you are providing direct benefit to your heart and lungs. 

When people set out to lose weight, 99% of the time, they immediately think “I need to work out” and by workout they typically mean some form of cardio training – running, cycling, swimming. That brings me to Myth #1.  Cardio is a requirement in order to lose weight.  The reality is when you go from a sedentary lifestyle to running 5K’s every other day, sure, you will likely see a difference in your weight.  But you can also lose weight without working out at all.  Remember the reason we do cardio is to challenge and strengthen our heart and lungs.  So while we are burning calories by engaging in cardio training, that’s a side benefit.  Not the main benefit.

When we engage in cardio training some really great things happen in our bodies.  Namely we produce serotonin, the feel good hormone and we release some much needed stress.  We strengthen our hearts and lungs which then increases their capacity to take in oxygen, pump blood and expel carbon dioxide.  We lower our resting heart rate, which helps to reduce stress and keep cortisol levels in check.  But for the majority of humans, cardio is only running, swimming or cycling and that’s good old Myth #2.  In fact, at this time of year, we have built-in cardio and we may not even realize it!  Shoveling snow is in fact cardio exercise, and a good one if you are able to do so.  Walking, jogging, climbing stairs, kickboxing, and snowball fights are also great ways to increase your heart rate.  Or, my personal favorite –HiiT workouts.  They are short, effective and there is no shortage of ways to design a great HiiT workout.  Perfect for those of us who need variety in our day!

Myth #3 really comes down to time.  You must do a minimum of 60 minutes of cardio in order for it to have any benefit on the body.  Silly, silly, silly.  I don’t know WHO came up with that but you can get a KILLER workout in, in as little as 10-15 minutes that will have you screaming for mommy.  The timeframe is really up to you, and honestly it comes down to personal preference.  Whatever you choose, you need to make sure you switch it up from time to time because what isn’t a myth about the body is that it WILL get used to the same routine over and over again.  And once it does, it doesn’t have to work as hard to complete the task which means you aren’t challenging it enough.  So switch it up, keep it fun and as always let me know how I can help.  Some of my clients will tell you they’ve called me mommy before.  

Treatment Versus Prevention

Let’s face it, no one wants to be TOLD what to do. We have many areas of our life where we do things because we have to, not because we want to. Eating, is one of those things we have to do, but WHAT we eat, is a choice we believe is ours to make. To some extent that is true.

We can certainly choose to eat whatever we want, but the outcomes of those choices may conflict with our goals. That said, more often than not, we are willing to move forward with those choices regardless of their long term effects.

I hear from clients all of the time that they have gone their entire lives without really knowing much about nutrition.  They know a lot about food, but they know very little about what to consume, when, or in what quantities.  Many will say that they eat very well – they don’t stock up on cupcakes or bags of potato chips and have never considered that vegetables are carbohydrates.  During my time as a nutrition coach exactly ZERO of them understood the role carbs, fats and proteins play in the body.  They don’t know what the food they are eating is doing inside the body once consumed.  At that point, the journey isn’t over, it’s just begun.  

So what does all of this mean?

It means in order to be proactive, you need to get educated.  The frustrating and difficult thing about education is there is a LOT of misinformation on the web.  Be careful of expert claims not backed by credible sources, facts and actual data.  Choose an expert that has walked the walk themselves.  Someone who has won the weight loss war and mastered the mental game and who is willing to spend the time with you to really understand and develop rapport with YOU.  Your goals.  Your triggers.  Someone who will help you to develop strategies that prevent diet related diseases so you can spend your time living your best life, not addressing things that could have been prevented.

 Be well friends, as always I’m here to help get you to your goals. And stay there.

Awakening From A Food Coma

You set your intentions to “be good” on Thanksgiving.  Maybe just one serving of mashed potatoes and one piece of pumpkin pie.  Ok maybe two.  And before you know it, the tryptophan kicks in and all you want to do is sleep.  You wake up in the morning feeling bloated and groggy and that’s before you look at the hundreds of Black Friday emails in your inbox.

Thanksgiving is one day.  One day.  It doesn’t have to ruin your plan.  Where people get “in trouble” is that Thanksgiving extends into holiday parties, neighborhood gatherings (socially distanced of course!)  Christmas, New Year’s and before you know it, it’s mid-January and they’ve completely thrown caution to the wind and their plan went with it.

Now is the time to get yourself organized so that you can navigate the holidays with confidence.  You feel empowered to set boundaries that you know you can operate within and you plan your meals so they align with your goals. Or maybe you had a strong start and are starting to stray.  Let’s get you back on track now.  We all know that 80% of New Year’s resolutions fail.  So get a head start on your friends by doing something different this year.  Put yourself first, change your relationship with food and get a 5 lb head start on them by starting now.

Awaken yourself from your food coma by taking the initiative to invest in yourself.  Your health.  Your happiness.  Your joy.  The only time we are guaranteed is today and what better place to start than from ground zero, aka the tryptophan holiday hangover.  Be well friends, as always I’m here to help get you to your goals.