…when really we should STILL be focusing on our waist-side I have two slots left for my one-one-one health coaching, so let me know if you’re ready to get on your A-Game. We got this. #ATeam
It’s January. A clean slate. A fresh start. We all have great intentions and genuinely want to do better and to be better. We all propose pie-in-the-sky solutions because we have the whole year ahead to accomplish whatever we want. But then a few weeks pass and we’re at the end of January, and pie-in-the-sky has gone back to pie on your plate.
Thirty-five percent of those who make New Year’s resolutions break them by the end of January, and most return to old habits by January 17. Why is this?
It comes down to one thing, and one thing only: mindset.
People tend to look extrinsically for that magic pill, that secret tip or that new trend, when really the only tool they need to achieve their goals is within their gut. I’m talking about attitude.
Your heart starts in the right place, but then, if you’re like most people, you make overly ambitious goals with no real plan. Many of us say, “I’m going to eat better.” But what does that really mean? What does that look like? We blindly embark on this perpetual path, ill-equipped to tackle this new terrain. We get overwhelmed and quickly revert to old habits and take the path of least resistance. Or is it?
Surrendering to old habits is only easier for a moment, but then our goals move that much further away. By abandoning our goals, we’ve turned a slight detour into an insurmountable mountain of negative behavior.
The key to keep in mind is that habits actually require little-to-no energy. Ideally, all we need to do is to swap negative habits for positive ones. Easy enough, right? Well it truly iseasy, if we have the right mindset. If we approach this new road of resolutions as something that is going to be brutal, nearly impossible, and positively painful, then January 17 will quickly become your resolutions D-day, too.
What we need to do is rewire our association with our habitual behaviors. For example, if you view the act of swapping out certain foods as a sacrifice, then you will continue to fight with yourself, and will ultimately lose the battle. But if you view the act of swapping out certain foods as a liberating, conscious choice over which you have control, meaningfully moving toward your end-goal, then you are setting yourself up to succeed.
In other words, if you are truly excited about your specific goals and are able to visualize the results and how they will change your life, THEN, and only then, can you actually make the switch from mere dreaming to real achieving. Envelop positivity and positivity will envelop you.
Here’s how to positively alter your thinking for success:
- Make gratitude your attitude. Start each day by acknowledging three things for which you are grateful. If you start from a place where you have peace, you will be excited to embrace the day with the goal of making it even better.
- Motivate. Ask yourself WHY you want to reach your goal. Find the intrinsic motivation to muster up the excitement to make this happen for yourself. You deserve to reach your personal best.
- Visualize. Envision yourself achieving your goals and basking in the benefits of the results. Picture yourself putting on those jeans with ease or approaching that heavy barbell with confidence. Maybe keep a visual reminder on hand at all times. Some people, for example, keep that pair of jeans by their fridge.
- Plan. Fail to prepare and prepare to fail. Schedule each day in advance, so that time for fitness and healthful eating is non-negotiable. Take some time out on Sunday to prepare your meals for the week. Take the guesswork out of it. Avoid decision fatigue, which takes a nasty toll on your willpower.
- Silence the noise. Surround yourself with positive people who support you, and remove yourself from the negative noise that doesn’t foster a favorable environment, both in person and online. Unfollow “Negative Nancys” on Facebook and follow inspiring users on Instagram.
- Enjoy the process. It is great to have goals, but it’s even better to recognize where you are now and the exciting adventure that lies ahead of you. And I don’t mean later on this year once you reach your goals—I mean right now. Today. Each meal, each moment is an opportunity to make on-goal choices. With every positive choice, you help build that “resistance muscle.” Be proud of every bit of progress toward your goal.
You can do this. Remember, a bad attitude is like a flat tire. If you don’t change it, you’ll never go anywhere. If you pick positivity, you are priming yourself to reach your goals, full steam ahead.
Go Be Great.
Keep it locked in right here as I’ll be giving constant tips on how to be your best in 2015.
We got this.
As a certified Health Coach and as The Official Host Of Times Square New Year’s Eve, I know a thing or two about making…and KEEPING…New Year’s Resolutions. I got you.
Thank you Star Magazine for putting me in such great company in your feature for “What To Watch On NYE!”. Honored to be greeting the 1 million revelers LIVE in Times Square NYC as The Official Host of Times Square New Year’s Eve! Stay tuned!
No one loves a holiday party more than I do. The food, the festivities, the food, the food, the food.
Yep. You’re talking to a girl who’s always in the mood for food, and with the holidays on full-blast, many of us feel as though we don’t stand a chance.
It’s almost a form of torture. The endless social engagements, both “obligatory” and those you actually want to attend. Merciless. It’s difficult to survive the holidays with your health intact.
But here’s the thing to keep in mind. You don’t need to be a (rein)deer in headlights. You are actually in control. Contrary to belief, you don’t actually have to consume and imbibe everything you see. Overwhelming, I know. But, I’m with you.
Here are my ten tips to properly prepare you for the holiday Hunger Games.
How To Get Through The Holidays With Your Health Intact
1. Never. Arrive. Hungry.
Happy Hour does not need to be Amateur Hour. Either eat dinner before or at least have a little snack prior to arrival.
Always come armed. I don’t go anywhere without a little bag of raw nuts in my clutch. Fail to prepare and prepare to fail. I won’t let you go down that easy.
2. H2O is your hero
Find a bottle or glass of water and sip it throughout the party. Refill as needed and make sure you keep it nearby all night.
You can also alternate wine and water. Whatever works.
Just remember that water does work, and helps prevent overeating and over-imbibing. I wish I drank less water, said no one ever.
3. Be the best guest
Bring a healthy option for you (and others) to snack on, such as veggies and hummus, air-popped chips, popcorn, fruit platter, or raw nuts.
Bring options for you to munch on so you have choices. Surround yourself with only brownies, and you’ll be all frownies tomorrow morning.
4. Focus on conversation
Here’s one of my biggest tips to survive the holidays with your health intact: although there is food present, make your presence known by catching up with friends or connecting with colleagues. Divert your focus to people instead of potato chips, and you’re already on your way to backing off that binge.
5. Have a game plan
Name your price. Go in with a number of drinks that is going to be your max that night, and make them count.
Decide, “Ok, I’m going to have 3 glasses of wine max tonight.” Then make them count. Mindfully enjoy them to prevent pounding them down.
Remember, it doesn’t serve anyone to over-serve yourself.
6. Train your brain
Start each morning of the holiday season with a sweat session. Not only will it rev your body’s engine for the day, but it will reboot your brain to be mindful of what you consume later on.
Those who keep their fitness consistent during the holiday season tend to eat less overall.
7. Make it count
I’m all about indulging, but make sure to make it count. Generic sugar cookies purchased from the supermarket? Nah.
The homemade molasses ginger snap cookies the office receptionist made from scratch as part as her moonlighting baking business? Yah. That’s your move.
This party is not in a vacuum. It is actually part of a regular week in your life. You are not in a vortex just because people might be wearing sequins.
Visualize yourself in the morning. How will you feel about your choices. If you are on your way to guilt-city then stop while you are ahead. You came, you sampled…you’re good. Now go take another selfie with your fellow sequined-folk.
9. Cut yourself some slack
Keep in mind that the holidays are about celebrating, enjoying, and reflecting. They are not about you being hard on yourself and putting yourself in a pressure cooker.
If you just let go and stop making it “a thing”, you’d be surprised just how easy it is to enjoy the moment.
10. Eat up gratitude
The most important tip to survive the holidays with your health still strong is to be grateful for this time in your life. Once you have gratitude, everything else will fall into proper perspective.
Health, family, & friends should be the focus. Sure, food, is part of it, but it’s not the star. You are. So go enjoy…and I don’t mean enjoy that entire pumpkin pie by yourself. Enjoy this gift of life we get to share. Happy holidays!
Seasons 52 offers 9 varieties of these little sweet treats to please a plethora of palates. The carrot cake (on right) was good, but the winner is the chocolate cake layered with chocolate mousse and chocolate chips, then topped with a toasted marshmallow and a chocolate dipped graham cracker (on left). Good things DO come in small packages, which is a great thing when it enables you to taste more options
Tis the season for endless holiday parties, and our endless consumption and overindulgence.
My advice? Go in with a plan!
- Firstly, make sure you eat a nutrient-dense filling meal BEFORE you go to the party. It’s ok to taste the treats that are there, but you shouldn’t be ravenously popping cookies like they’re tic tacs. Be prepared!
- Secondly, if it’s a potluck, bring THIS easy, no bake fudge, while you’re at it. Be the best guest by bringing the fudge of your dreams…and everyone else’s. I have yet to meet someone who isn’t a fan of fudge. And if there is someone who doesn’t like fudge, does that person also not like puppies and rainbows?
I digress. Here’s what you need:
- 1 12oz bag of semi-sweet chocolate chips
- 1 14oz can of sweetened condensed milk
- 1 tsp of vanilla extract
- Heat all of these together in a large mixing bowl, and then the rest is up to YOU!
This is where you wave your Willy Wonka wand and concoct your greatest fantasy.
For my Rocky Road Fudge add in 3 cups of marshmallows and 1.5 cups of walnuts.
For my Snickers Fudge, add in some caramel, Reeses peanut butter chips, and some salted peanuts.
Go nuts. Literally. And then share YOUR fantastic fudge fantasies and holiday survival tips here with me in the comments below.
And as always, may the Fudge be with you.
CONFESSION: It’s December 4th, and I was definitely eating Thanksgiving leftovers until yesterday.
SOLUTION: Step away from November and douse yourself in December with me.
Let’s get on our A-Game so we can manhandle the holidays.
I am proud to announce I will be coaching CAVE CARDIO at Cave CrossFit Thursdays at 6pm. Come take my class. Let’s go. Now is the time.
I love traditional sugar desserts just as much as you do.
That being said, whenever I can make a healthier version of a traditional treat, I go for it.
Go for this!
MY PALEO PUMPKIN PIE. Word.
This is a grainless/no refined sugar version of this popular pie. PLUS, it’s just so awesomely wholesome, you’ll look like the original Betty Crocker to your peeps.
Here’s what you need to make your two perfect 9inch pies
For Each Pie Crust
- 1 ¼ cups raw pecans
- 1 cup almond flour
- 1 egg white
- Pinch of salt…or two
- Preheat oven to 375F
- Grind pecans in a processor until finely ground and almost starting to clump.
- Then mix pecans, almond flour, egg white, and salt together in the processor.
- Press/pinch into a 9” pie plate.
- Pierce the crust with a fork every ¼” or so to stop the shell from bubbling up while it bakes.
- Bake for 20-22 minutes, until starting to turn golden brown.
- Let cool at least 10 minutes before pouring the custard in.
For The Custard (Just make one big vat and then use this to distribute into the two crusts)
- 15oz can of 100% pure pumpkin
- 2/3 cups raw walnut halves
- 1/3 cup raw or roasted unsalted cashews
- 3 eggs+ 1 egg yolk
- ¼ cup maple syrup
- ¼ cup honey
- Spices – go crazy. I get the no salt added pumpkin pie spice you can buy, and I just pour it into the mix.
- Preheat oven to 350F
- Pulse nuts in the processor until finely ground. Add eggs, maple syrup and honey and blend for 2-3 minutes until the custard is completely smooth
- Add the rest of the ingredients and blend until combined.
- Pour into cool-ish pie shell.
- Bake for 40 minutes.
You will be surprised how this will be the hit of the holiday. I also made two vats of fudge, and believe it or not, most people preferred this!
Granted I also serve this with some whipped cream and ice cream, just as ya know, an option