Are you READY?!?!

Boy, this past few months has been a bit of a ROLLER COASTER.
From weaning off anti depressants that I have been on for years...
Tackling my first public speaking gig as a COACH and LOVING it...
to having the flu grab me for the first time in 2 years and not wanting to let go! EEEK!
I am feeling like I am totally hitting my stride again and I am SUPER EXCITED to share some new ideas with you all...

SAY HELLO TO June's MISSION: SLIMpossible! 

What will Mission Slimpossible do for you?!

How about a group of ladies all sharing their journey to health, just like YOU! 

Sharing meal ideas, recipes, meal prep tips and SO MUCH MORE! 

Fun, GIVEAWAYS, and FRIENDSHIPS that last far beyond this group! 

We will be working on the inside as well as the outside to make this time THE LAST ONE MORE TIME you will have to commit to! 

How can I say this?! And possibly know it will WORK FOR YOU?!

Because I was the POSTER CHILD for failure for so long... and here I am 2 years later, 80+ pounds lighter. Down from a size 24/26 to a size large and still shrinking, Went from being consumed with Depression/Anxiety and FEAR of everything to REGAINING my confidence and joy for life! See ya later Depression and Anxiety... I no longer will be trapped by you! 

And on the process of it all I get to stay home with my 2 beautiful girls and watch them grow while setting an amazing example! I get to share my love of health and fitness and help others reach their goals as well! 

Are you READY to take your Fitness to the NEXT LEVEL?!

Are you ready to start?!

Let me share with you EXACTLY the steps I have taken to long term LIFESTYLE change and success! <3 

To get more information on my next ACCOUNTABILITY group starting June 6th click and fill out here>>>http://goo.gl/forms/NUk3y0XTm9KIMr3z2

How to PREPARE for the START of your PROGRAM!

Preparing for the Start of something NEW!

In any workout program, planning ahead is CRITICAL.  Here are some things you can do before ANY PROGRAM begins to ensure that you get the RESULTS you want! SUPPORT is KEY above all else. Check with your COACH to join a CHALLENGE GROUP!  Don’t have a coach?! Today is your LUCKY DAY, you have FOUND ONE! Message me and you will be SET! 

MEAL PLANNING Checklist 

• Read your Eating Plan cover to cover. This will explain how to figure your calorie or container counts. Each program is different. Make sure to be on the RIGHT plan. 
• Think of things you can cook ahead of time. (examples: hard boil eggs, batch cook chicken, chop up veggies and salads, grill or roast veggies to reheat with meals, cook whole wheat pasta or rice.)
• Create your menu plan or use one prepared for you. We have tons of meal plans and prep lists for you available here! 
• Create your shopping list 
• Put your meals TOGETHER! There are so many choices when it comes to meal prep containers... below are some of my favorites. You can find those and many more on Amazon. 
• Use Wide Mouth Mason Jars to see exactly what you have and to keep food fresh! 
• Do not forget to pack the SNACKS <3 Small baggies work great for these! 
• On a budget?  Me TOO! Shop the ads, buy produce in season, buy meat in bulk on sale and freeze in portions. I love Sprouts grocery store for Bulk Foods like Oatmeal, Rice, Nuts, even SPICES! You can save a BUNDLE! 
  

  TRACKING RESULTS

  • Before and After Measurements: These are CRITICAL to track success and most often tell MUCH more than the number on the SCALE.
  • Take your before/after photos (Did you know you’re eligible for a FREE t-shirt when you submit your before and after photos? And possible cash?!?! Details HERE)
    
    
    

  • ORGANIZE!

    • Print out Tally Sheets or write it down on a notepad, either way you must track! .
    • There are many apps to track as well. If you are using a program with containers you can use the 21 Day Fix App in the App Store. Regardless of the program you are using, it works! You can adjust the container count as needed! 
    • Schedule your MEAL PREP and WORKOUTS into your daily calendar. Treat both of these things like DR appointments or WORK! NON NEGOTIABLE! 
    • Track your water intake as well. THIS IS IMPORTANT. Aim for 1/2 your body weight in ounces. 
       
    • Also, do not be afraid to ask questions... there really is no such thing as a stupid question! 
    • Need some SUPPORT on your journey? I would love to CHAT, match you with the program PERFECT for you and get you hooked up with an ACCOUNTABILITY group to keep you going and REACH YOUR GOALS! Click HERE for more information! 

Day 5... The Saga Continues!

YESTERDAY WAS AMAZING!
I felt like MYSELF all day!
I got so much done... my BRAIN was not fuzzy. I had energy!
I laughed like I have not laughed in AGES...

It was a GREAT DAY, then the night descended.
I got anxious.
The thought of nightmares, VIVID dreams that wake me up constantly and COLD SWEATS made me dread sleeping. I think I was awake more than I was ASLEEP last night.

I have to remind myself that right here, right now it is Day 5 and I am DOING AWESOME for being on this pill for almost 20 years. But I am human and I want the headaches, body aches, broken sleep and just all around CRAPPY WITHDRAWAL symptoms to just go on their MERRY WAY!

In the past 5 days I have experienced more EMOTION than I have in I do not know how many years... I have had family members pass away and not been able to truly CRY. I have laughed without TRULY feeling that LAUGH. And in this past 5 days I have experienced the RELEASE that has been waiting. I used to be so afraid of emotion. I used to be afraid of people seeing me cry. That it was a sign of weakness, perhaps they would be uncomfortable at my release. It is not weak. It is a SIGN of BEING HUMAN and having a CARING SOUL. You want to know what is truly weird?!?! Not being able to cry or feel the sadness of a situation no matter how hard you try. Not even being able to feel the level of JOY either.  I remember I used to say I wished I did not care anymore... Well with Effexor XR, that was accomplished, and it felt like hell on Earth.

Soon, so soon, I will be free of this.
Free to be me. Free to feel whatever I feel in the moment. And I cannot wait. I am ready for the roller coaster to subside a bit, but am no longer afraid to let it all out. Release is necessary. Also, never have I been more thankful about my choice to banish the negative and surround myself with AMAZING, positive people! Boy, does it ever make a difference!

If you are going through the withdrawal from a medication like Effexor, just know, this DOES pass.
You can DO THIS and get through. It is not a permanent fixture in your life. Line up some support, watch some movies and shows that make you laugh and treat your body right with quality nutrition and workouts. Sit in the sun... and know you are so much STRONGER than you give yourself credit for.

Withdrawal SUCKS!

Withdrawl...
This is not just for street drugs and things like that, it is also for coming off things like Depression medication. AND IT SUCKS! 
I have a whole new appreciation for ANYONE coming off any kind of drug. 
I have been weaning off Effexor XR and I will not LIE it is HELL ON EARTH.

I have been on this medication since my mid 20's and I am now 41. Each step down has it's own new side effects. What kind of side effects?!

• Unusual dreams
• Insomnia
• Sexual dysfunction
• Drowsiness, weakness, or fatigue
• Dizziness, blurred vision
• Loss of appetite
• Heartburn
• Increased sweating
• Headaches: Migraines! 
• Nausea
• Vomiting
• Constipation
• Diarrhea
• Dry mouth
• Chills
• Gas or stomach pain
• Runny nose
• Tremors, shaking, chills
• Tingling sensations
• Heartburn
• Weight loss

Don't those sound like a barrel of laughs???  (The highlighted portions are my specific withdrawal symptoms) Why would I put myself through this? Well, a few reasons.

First, I would like to say that I NEVER recommend anyone to get off any medication without speaking to their doctor. Sometimes medication is NEEDED, and that is OK! I am not ANTI MEDICATION. 

Second, this change has been YEARS in the MAKING for me. At first, I was resigned to the fact that the only way I could have a normal life was to be on medication of some sort. That in itself was HUGE for me as I never wanted to rely on a pill to LIVE. So you can imagine how it felt to have had my insurance randomly decide at different times through my fight with depression that they would no longer cover this medication. For someone on this medication for anxiety and depression (on a very HIGH DOSE!) being told randomly one day that I no longer needed it was a BIG step in the WRONG direction. And at that time IT was most DEFINITELY still needed, I assure you!  LOL! I have had to fight HARD more than once to stay on this medication. And they were not offering the option to step it down... can you say NIGHTMARE?!? If it feels like this stepping down slowly I can only imagine what going 225 mgs to nothing would feel like!!!! NO THANK YOU! 

Finally I decided there had to be another way. I refused to be help hostage by a medication and insurance companies. I decided to do some research and as time went on and I began to embrace things like working out consistently, eating whole foods and FELT a shift in my moods and such, I began to realize the medication was not the only answer. I threw myself into learning more about what I ate and how it affected my body, also what types of exercise would help me improve my mood, and I started to experiment. 

I have found a place where I am happy with myself and the medication is no longer needed. I did try to cut down once before and did not even last a FULL DAY. The symptoms of withdrawal were too much. I was not prepared and did not have a clue as to how rough it would be to wean. This time I have a plan in place. I am now off Effexor XR COMPLETELY and will ride this wave until my body finds it's new normal. Daily workouts have helped... I cannot do the intensity I am used to right now, but I will take all that I can get! 

Have you come off this, or another, medication?! What was your experience? How long did the symptoms last? I am 4 days in with no amount of this in my system and I look forward to the day I feel NORMAL again. I am confident this is not permanent and am definitely mentally strong. Sleep without crazy dreams will be one BIG step forward... 

Stay tuned! 

GUT HEALTH! Depression and metabolism!

Did you know the GUT is called our SECOND BRAIN?!?!

Photo Credit: A Gutful of ADHD

I have to admit this was a bit of a SHOCK to me. I do not know if I just missed this in school health class or they did not teach it. I learned about this in massage school Anatomy class of all places. At that point I was in a 17 year battle with severe depression. I found it interesting that NO ONE up until this point in my TREATMENT had even mentioned this. We have become so reliant on masking the symptoms of disease we forget about TREATING it. I do not know about you but I want to FIX my ailments... not make them wear a MASK. LOL!

Learning this ONE piece of information started me on a whole new mission. I knew at this point that my depression was tied to my gut health. MISSION understand the GUT was JOB #1!
I immersed myself in all things GUT... and here is what I learned!

1. About 80% of Serotonin is manufactured in your GUT, not the brain! One thing that is linked to depression is a reduced amount of serotonin.
2. Bacteria in our gut regulates metabolism... WHOA! Not only my mental health but this life long battle with weight is affected with this! Kill 2 BIRDS with ONE STONE?!?!
3. Our gut lining is only one cell thick and regenerates every 24 hours, so change your diet NOW and reap the benefits!
4. Our immune system is also tied to the gut! The healthy gut flora calls the shots for the body and tells it when to fight! Make sure you are FULLY armed!

In a NUT SHELL your GUT is what is in charge of our health in BIG WAYS!
Now that we know how important it is to have a HEALTHY GUT, let's look at what can MAKE IT BETTER and WHAT TO AVOID!

What can we do to BUILD UP that HEALTHY GUT?!?!

Eat the right foods! There are a few types of foods that build up Gut Flora and Gut Lining. See which ones you already eat and find ways to add more to your daily routines.
1. Broccoli, Kale, Cauliflower, and Cabbage
2. Fermented Foods: Sauerkraut, Kimchi, Tempeh
3. Blueberries
4. Bananas
5. Polenta
6. Jerusalem Artichokes
7. Beans

It is not ALL about what we eat alone. LACK of SLEEP and CHRONIC stress can also leach away those healthy bugs that keep our GUT STRONG!

1. Do your ABSOLUTE BEST to get into a regular sleep schedule and stick to it.
2. Find ways to destress. Workouts, meditation, etc... are healthy ways to destress and keep it CALM!
3. Get some probiotics in your life! I like mine in my Shake!

Now... what are FOODS and BEHAVIORS to AVOID?!?!?
1. Man Made Foods. Processed foods, High Fructose Corn Syrup, Manufactured and Refined oils. It is best to use Natural Oils like Olive oil, Cold Pressed Unrefined Coconut oil and the LIKE!
2. Sugar. Avoid added sugars. Bottom line.
3. Alcohol.
4. Taking antibiotics.
5. Oversanitizing! Go play and get dirty!

I am happy to say at this point I am in the BEST mental and physical health I have ever been in! Not only am I on the lowest dose ever and still FEELING AMAZING I have also lost 70 pounds, and have kept it off without Yo-Yo'ing,  and am still going strong. I have incorporated many foods from the above list, I have stopped sanitizing each and every little thing and I have added regular exercise and a super food shake to round it all out. I now have a regular sleep schedule and incorporate many stress relieving behaviors... (meditation, workouts, sleep, stretching, personal development!)
I am not ANTI MEDICATION. There is a time and place for everything. I do believe there are things we can do to make our quality of life better and this is why I wrote this. NEVER stop or decide to discontinue medication without your doctor's knowledge and a step down plan. Your health is of UTMOST importance!

Have you found some items on the list that you regularly incorporate into your daily routine?!
Have you or someone you know found some relief from depression and recurring illness with dietary and behavioral changes?
Nutrition MATTERS!






And for more information and the SCIENCE behind it ALL check out these articles!
https://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut/
http://www.rodalewellness.com/health/gut-health
http://www.everydayhealth.com/columns/therese-borchard-sanity-break/ways-cultivate-good-gut-bacteria-reduce-depression/

Tomorrow night!
ONE NIGHT ONLY!!!!!
An exclusive BACKSTAGE PASS into what I do EACH AND EVERY DAY!
Is this for YOU?!?!?!

There is only one way to FIND OUT~
Join my EVENT!
https://goo.gl/IX94AT

Find out all the INS and OUTS of what we do daily, learn about the DISCOUNT,
How to Earn, Do we have to SELL?!?, Is this a SCAM?! Can you really make a LIVING helping other people get fit and healthy as you do?!?!

There are no STRINGS, No obligations... BUT the only way to find out if this is for you is to join us and FIND OUT yourself!
What are you waiting for!?!?!

How did I GET HERE?!

Have you ever just sat on the couch, staring blankly into space and wondering, "How did I get HERE?"

That was me!

I was at a place in my life I worked so hard to get to and I was LOST. I was stuck in the DEEPEST depression I could ever remember. And I had already been to some BLEAK, HOPELESS places. Here I was with 2 beautiful baby girls, staying at home to raise them and I could barely FORCE myself to get out of bed and climb on to the couch each and every day! We struggled for 5 years to have babies and here I was wasting this AMAZING GIFT!
I was choosing comfort food to dull the pain... ice cream, pizza and my all time favorite, nachos and bean burritos smothered in cheese... It made me feel good in the moment, but the GUILT and SHAME always set in soon after.I was TIRED. I was STRESSED. I needed to CONTRIBUTE and to be the MOM my kiddos deserved but I just did not know HOW. I should have been THANKFUL but I just felt BLANK and SCARED.

My friend Sylvia, who I used to work with years before and lost touch with, had reached out to see how I was. She had no idea just how lost I was and I certainly was not going to tell her. As we caught back up she asked if I would be interested in checking out a new program she had just completed and had AMAZING success with... I agreed to watch a video and chat with her about it. When I started to watch the video it was like a BRIGHT light started to shine right into my LIVING ROOM. For the first time in ages I FELT HOPE! I jumped in HEAD FIRST, after having to scrounge around and SELL things on craigslist to afford it of course! We were on such a tight budget and had NO CREDIT CARDS. But I was determined to give this a SHOT!

Within a week, YES 7 DAYS, I started feeling like ME again... I was HAPPY! I had ENERGY! I was up playing and RUNNING with my kids!!!! Me, who was glued to the couch or BED was actually LIVING! I felt like I had STRUCK GOLD!

.

I thought of how AMAZINGLY LUCKY I had been to have a friend suggest this program to me, and I thought, maybe just maybe I could do this too! I decided to become a Coach! I figured even if I helped just ONE PERSON it would be worth it.

.

Coaching has:

*helped me stay on TRACK with my programs and reaching for my goals! No more Yo-Yo dieting here! Just good nutrition and workout consistently! Not PERFECT but CONSISTENT!

*connected me to AMAZING friends all over the place! Supportive, positive and just PLAIN AWESOME!

*allowed me to Travel, soon to be speaking at my first ever Coach Camp and working out with AMAZING Celebrity trainers LIVE! EEK! It is so much FUN!

*ENABLED us to pack the kids up in a reliable car and just go to the North Pole Experience or Polar Express and just ENJOY LIFE!

*reminded me that I am able to do ANYTHING and that dreams are ATTAINABLE through hard work!!!!

*allowed me to GROW! Learning how to really communicate and help others reach their goals through

fitness, business and more! I have become strong mentally, emotionally and physically! It has changed every area of my life! I am confident and believe in myself more than I ever have in this life.

*allowed me to contribute to our family finances and even keep us from stressing when Sean was out of work for 3 weeks <3 That is PRICELESS!

*BLESSED ME WITH THE ABILITY TO HELP SO MANY OTHERS!

And so much more... This is WHY I cannot stop talking about it all! If it has done this for me, IMAGINE what it can do for YOU!

.

I have a NEW COACH INTERNSHIP just WAITING FOR YOU!

How does this whole thing WORK?!?!

.

#1 I will help match you to a program that fits your life and will get you to your FITNESS goals!

#2 I will lay out what I have done to build a successful business step by step and show you how you can too!

.

If you want extra fitness accountability, want to earn money to contribute to your family finances, earn while you are home to raise your kiddos and not stress or just want to help others and be surrounded by AMAZING people each and every day... THIS OPPORTUNITY IS FOR YOU!

.

Want IN?!?!?

Fill out this FORM (below) and REQUEST information TODAY!

SPACE is LIMITED and TIME IS SHORT!

Take the LEAP toward your DREAMS with ME!

Let's do this, TOGETHER!

***Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches’ actual incomes.***

22 MINUTE HARD CORPS... GET SOME!

You are INVITED to join me and SOME amazing LADIES, and MEN, to get SUMMER STRONG! 

All you NEED is 22 MINUTES, EVERYONE has 22 minutes...6 days a week for 8 week! 

Who is this program for?ANYONE! Any fitness LEVEL, Any AGE! You can USE weights, or NOT! There are modifiers and a SIMPLE MEAL PLAN with easy to make DELICIOUS recipes perfect for anyone! I do not like to cook and I can EVEN do this!!! 

All you need is the WILL TO CHANGE and give it your ALL for 22 MINUTES! AND-Choose ME as your COACH and I will walk you through the program, beginning to end! Meal ideas, Tips to get THE MOST out of the PROGRAM, and of course ACCOUNTABILITY and SUPPORT to ENSURE SUCCESS! 

When I started working out at home it was because I needed energy to keep up with my 2 crazy little girls... a 2 1/2 year old and a 6 month old. I was so TIRED each and every day. I could barely walk into the store from the car without needing a BREAK! I had a gym membership... I DID NOT USE. Mostly because it was such a hassle to get the kids together, in the car, out of the car, signed in at the daycare and then FINALLY workout. I did not know what to do or what to eat to get results and in the middle of my workout I would be called to the daycare to change the baby or take Riley to the bathroom. Fast Forward to today... EXTREMELY LIVELY 5 year old and 2 1/2 year old, ME 70 pounds lighter! I run and play! I have steady energy through the day and I have done this all with AT HOME PROGRAMS! My next program?! You got it, 22 MINUTE HARD CORPS! 

I believe in these workouts, the simple nutrition, and of course the SUPPORT, which sets us apart!  The accountability groups have been a MAJOR part of my success since day one and I am NEVER without one!  My challengers and COACH are always there, to cheer me on when the day has been rough and I think I cannot MAKE the time, giving me recipe ideas when this mommy brain just feels blank and I am in a rut, and for the constant motivation of those who push through NO MATTER WHAT and FIRE ME UP even more!!!! 

Are you READY?!?!

Now is YOUR time!   

"Guys, 22 Minute Hard Corps is the real deal. I've never gotten results this big this fast, and I've pretty much tried them all!

But I will say that I stuck to the program 100%. No cheat meals, no skipped days, no doubling up workouts for convenience, nothing but what I was told to do. Also nothing extra. What you put in, is what you get out. Period.

There is nothing more powerful for you and your team than to stick to a program (THIS PROGRAM) 100%.
I really feel like me again!" 

Elizabeth Hartke, Test GROUP Participant and Mom! 



22 minutes
6 days a week
8 weeks
  

We all have 22 minutes! 

Nap time, Before the kiddos wake up, even later when the kiddos go to bed! YOU CHOOSE! 

There is NO RIGHT or WRONG! 

So, ARE YOU IN?!?!?

You HAVE Choices! 

CHOOSE The CHALLENGE PACK with Shakeology...

You get everything you need to get your best results:

• Your first 30-day supply of Shakeology—the superfood protein shake that helps give you energy, reduce cravings, and accelerate your fitness results—delivered on Home Direct, our monthly autoship program.‡
• The 22 MINUTE HARD CORPS program, featuring 8 workouts on 2 DVDs, Tony’s 8 Week Basic Training Action Plan, his Rations for Results Nutrition Field Guide, a variable-resistance Beachbody® PT Sandbag, and optional Hell Week Challenge Card to send your Hard Corps results over the top.
• A FREE 30-Day Trial Membership in the Team Beachbody Club, so you can start streaming 22 MINUTE HARD CORPS workouts, and more than $4,000 in other proven Beachbody workouts, plus find all the support you need to succeed in your challenge. After your 30-Day Trial Membership is up, you will be billed quarterly for Club Membership, which you may cancel at any time.**†
• Plus Super Discount shipping (and SAVE OVER $12) every month

OR

CHOOSE the CHALLENGE PACK with PERFORMANCE STACK

You get everything you need to get your best results—faster:

• Beachbody Performance Energize Pre-Workout supplement with key ingredients to help boost your energy, sharpen your focus, push harder, and last longer ‡— delivered on Home Direct, our monthly autoship program.*†
• Beachbody Performance Recover Post-Workout supplement, with key ingredients shown to help combat exercise-induced muscle soreness and speed muscle recovery to help you accelerate your fitness results‡—delivered on Home Direct, our monthly autoship program.*†
• The 22 MINUTE HARD CORPS program, featuring 8 workouts on 2 DVDs, Tony’s 8 Week Basic Training Action Plan, his Rations for Results Nutrition Field Guide, a variable-resistance Beachbody® PT Sandbag, and optional Hell Week Challenge Card to send your Hard Corps results over the top.
• A FREE 30-Day Trial Membership in the Team Beachbody Club, so you can start streaming 22 MINUTE HARD CORPS workouts, and more than $4,000 in other proven Beachbody workouts, plus find all the support you need to succeed in your challenge. After your 30-Day Trial Membership is up, you will be billed quarterly for Club Membership, which you may cancel at any time.**†
• Plus Super Discount shipping (and SAVE OVER $12) every month

{OTHER PACKAGES}

22 MINUTE HARD CORPS BASE KIT

22 MINUTE HARD CORPS DELUXE KIT

My TOP TIPS to SURVIVE the WEEKEND without LOSING your RESULTS!

We have all been there...

You KILL your workouts during the week, EATING is ON TRACK and then you get to the WEEKEND and go OFF THE RAILS! 

What the HECK can we do to KEEP that HARD WORK in CHECK?!?!

Here are my TOP 5 TIPS to WIN the WEEKEND! 

#1 EAT LIKE IT IS MONDAY!

*Just because it is the weekend does not mean all the guidelines get   thrown out the DOOR! 

#2 SCHEDULE IN A CHEAT MEAL

*no CHEAT weekends

*Stick to portion sizes, YES even with a cheat meal <3

*Plan your CHEAT meal, where are you going? What will you order? When you leave it to chance you are more likely to overdo it! 

#3 LIMIT ALCOHOL

 *Yes this is coming from Someone who used to keep Michelob and Coors in business! It is a MUST!

 *For every drink you have, drink a glass of water.

 *Remember as your intoxication goes up, your inhibitions go down (FOOD  INTAKE GOES UP!) 

*Also, the more you drink the worse you feel tomorrow. You DESERVE to feel good EVERY DAY!

#4 SCHEDULE IN YOUR WORKOUT

*do your workout before you plan your outings

*heck, have a bit longer workout as you have more time! 

*try something new! 

*Get OUTSIDE 

                                    

#5 RELAX

*We all need some down time, relaxation is good for health too! 

*find ways to relax that do not involve alcohol or food... (Massage,   pedicure, reading...)

*Surround yourself with people who are on a healthful journey just   like YOU!

One last little NUGGET for you~ 

It all starts UP TOP, you have got to get that MIND RIGHT.

Set the INTENTION.

Make your PLAN! 

You learned all of the behaviors you know currently, It is time to REWIRE your thoughts!

Keep connected to WHY you are doing this...

A few small changes and RESULTS will be yours! 

What are your tips to WIN the weekend?!

Share them below in the comments and of course share this with anyone that may find it helpful! <3 

How I STOPPED the YO YO Diet Cycle!

I cannot even count how many pounds I have lost just to have a bad day hit and undo all my hard work! My knee jerk reaction when something went wrong (car breaking down, a surprise bill coming in, paycheck being less than I thought...) was to turn to CHOCOLATE, some ADULT BEVERAGES or the like. It was no wonder I felt like a hamster running on a wheel!

Finally, after one of my many meltdowns over some random life event, I connected the dots. It was that LIGHT BULB moment that just hits you in the face! I had to RETRAIN MY BRAIN to react in a healthy way when I got scared, mad or just plain felt like life handed me some BIG TIME  lemons! I had taught myself to react this way, and if I wanted to actually lose weight, and keep it off, I need to eliminate these EPISODES! No reruns needed for this series of events! This was an AMAZING breakthrough, but how could I CHANGE these deeply ingrained behaviors?!?!?

I decided to create a plan for when the Sh$t hit the FAN. I took a pen and paper out and literally wrote, word for word, my plan. I read this every day. I kept a copy in my purse, one in my pocket, and said to myself over and over, WHEN something goes WRONG and makes you MAD, SCARED and REACH FOR COMFORT FOOD, STOP! READ this FIRST...

It took awhile to break the old habits, and while it was frustrating I had to recognize that I built these habits over time and they would not go away over night. Little by little each time a catastrophe hit, I was less and less inclined to reach for that pesky comfort food and itched to get moving. Was I perfect? HECK NO! I am human. I focused on PROGRESS not PERFECTION! I celebrated every victory, big or small, and tried even harder the next instance. Now, I will say 99.9% of the time I get up and workout my frustrations, but that other .1% creeps up from time to time. I give myself grace, when needed. PROGRESS! Trust me, beating yourself up does you NO GOOD!

Do you feel stuck in a CYCLE of one step forward, two steps back?
I challenge you to find your triggers.
Really think about what happens before you decide you must hit the drive thru? Liquor Aisle? Candy section?
What will your plan be to combat that tendency when it strikes?
Now write it out. Read it everyday. Put it in practice. Give yourself grace and celebrate each and every victory!
You can do this! Tell yourself YOU CAN and YOU WILL! Your brain will believe what you tell it.
Have you overcome a habit or behavior that was not serving you?