Post Thanksgiving Reminder

“๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฎ๐˜บ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ด๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ถ๐˜ฑ๐˜ฐ๐˜ฏ ๐˜ถ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ ๐˜ค๐˜ข๐˜ฏ ๐˜ฑ๐˜ถ๐˜ต ๐˜ช๐˜ต ๐˜ฐ๐˜ง๐˜ง ๐˜ง๐˜ฐ๐˜ณ ๐˜ข๐˜ฏ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ง๐˜ช๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ด๐˜ช๐˜น ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ๐˜ด.”ย ๐Ÿคฃโ˜ƒ๏ธโฃ
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All seriousness though, as a health and fitness coach I see this happen every year. โฃ
This time of year it can be so easy to say โ€œ๐˜ด๐˜ค๐˜ณ๐˜ฆ๐˜ธ ๐˜ช๐˜ตโ€, hide in baggy sweaters, and drown in Christmas cookies until January 1st. In fact, so many people do.ย ๐ŸŽ„โฃ
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Then January 1st comes and reality sets in. โฃ
Your jeans are tight.ย ๐Ÿ‘–โฃ
You hate all of the pictures from the holidays.ย ๐Ÿ™…โฃ
The thought of stepping on the scale is terrifying. โฃ
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Time for the latest cleanse, detox, and back on board the chicken and broccoli trainโ€ฆ for the few days that it lasts.ย ๐Ÿตโฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜บ๐˜ฆ๐˜ข๐˜ณ ๐˜ธ๐˜ข๐˜ด ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต?! My goal for my clients this time of year is not to be โ€œperfectโ€. In fact, I donโ€™t think itโ€™s realistic to ever be. โฃ
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Instead, what if you focused on simply maintaining this holiday season. What if you got in workouts and extra movement where you can What if you eat healthy 80% of the time? What if you continue to drink your water and sleep well. โฃ
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At the same time you can still ๐„๐๐‰๐Ž๐˜ some of the holiday foods you love. โฃ
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You can rid yourself of the panic over the parties and trying to โ€œavoid or gorgeโ€ on the foods you love. โฃ
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๐—ช๐ก๐š๐ญ ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐๐ข๐ญ๐œ๐ก ๐ญ๐ก๐ž ๐š๐ฅ๐ฅ ๐จ๐ซ ๐ง๐จ๐ญ๐ก๐ข๐ง๐  ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฒ๐ž๐š๐ซ. โฃ
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Focus on your health. Focus on balance. โฃ
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Will you commit to making yourself a priority this holiday season?! Iโ€™m not asking you to be perfect, simply be conscious of how you want to feel come January 1st. ๐˜๐จ๐ฎ ๐ˆ๐?!

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๐ˆ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐ž๐ญ๐ก๐จ๐๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž.โฃ

๐ˆ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐ž๐ญ๐ก๐จ๐๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž.โฃ
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๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ฒ๐˜ถ๐˜ฐ๐˜ต๐˜ฆ๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜‘๐˜ฐ๐˜ณ๐˜ฅ๐˜ข๐˜ฏ ๐˜š๐˜บ๐˜ข๐˜ต๐˜ต. โฃ
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Do you struggle to meal prep every weekend? โฃ
Do you do really well Monday through Friday and struggle on the weekends? โฃ
Do you try to eat incredibly clean, throw out everything in your kitchen, only to find it back there in 2 weeks?โฃโฃ
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I see this often with clients, and was guilty of it myself for years. โฃ
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Iโ€™d fight to follow the โ€œperfectโ€ diet. โฃ
Or eat for my โ€œoptimalโ€ health. โฃ
Or just keep up with the latest, keto, paleo, atkins, weight watchers trend of the week. โฃ
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Iโ€™d struggle to sustain it. โฃ
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Sure I could follow it for a week and lose 5lbs, but Iโ€™d quickly find myself back where I started, beating myself up even more because I couldnโ€™t see it through. โฃ
๐“๐ก๐ž๐ง ๐ˆ ๐๐ž๐œ๐ข๐๐ž๐ ๐ญ๐จ ๐Ÿ๐ฅ๐ข๐ฉ ๐ฆ๐ฒ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ. โฃ
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Instead of looking for the โ€œ๐˜ฃ๐˜ฆ๐˜ด๐˜ตโ€ plan that was going to get me the fastest results with the most weight loss possible, I started looking for the plan I could actually follow. โฃ
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I started to incorporate the food I enjoyed. โฃ
I started to find a balance between the things that were optimal for my health and also optimal for my emotional health. โฃ
I started to figure out ways to enjoy a bit and go โ€˜๐˜ฐ๐˜ง๐˜ง ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€™ but also get right back on, because that too was part of the plan. โฃ
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I slowed down and got a whole lot more realistic with my expectations. โฃ
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๐€๐ง๐ ๐ฌ๐ฎ๐๐๐ž๐ง๐ฅ๐ฒ, ๐ฆ๐ฒ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฌ๐ก๐ข๐Ÿ๐ญ๐ž๐. โฃ
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The next time youโ€™re considering your next diet or plan, I want you to ask yourself if you can see yourself following it a year from now, two years from now, for the next 20 years. ๐˜๐˜ด ๐˜ช๐˜ต ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฐ ๐˜ท๐˜ข๐˜ค๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ, ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ค๐˜ข๐˜ฌ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ช๐˜ณ๐˜ต๐˜ฉ๐˜ฅ๐˜ข๐˜บ? โฃ
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Because reality is, if youโ€™re struggling to stay the course now, ๐„๐•๐„๐ if you do by some chance, lose the weight, how will you ever sustain it? โฃ
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Focus on the long game. โฃ
Focus on your personal needs, not what works for everyone else. โฃ
And understand that this is going to be a ๐˜ญ๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ, not just your next diet plan.

Here are a few things I did to make my weight loss more sustainable for the long term:ย 

*planned and accounted for a nighttime snackย 

*understood that I preferred carbohydrates and needed to allow for a higher amountย 

*found ways to incorporate foods I genuinely enjoyedย 

*stocked my house initially with options I wouldnโ€™t overeat or boredom eat onย 

*practiced portion controlย 

*made sure I was getting my nutritional bases covered (on the micronutrient level) *this is often an underlooked toolย 

*Allowed myself to calorie cycle if I needed to have a higher calorieย 

*Tracking my weight daily but focusing on weekly averages and progressย 

*Pre-planning my food in myfitnesspalย 

*Setting up my kitchen with convenient easy to prep options I could heat and eat

What is one non-negotiable you need to incorporate in your daily nutrition?
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Apple Pie Protein Bowl

 

 

With Thanksgiving coming closer and closer, I thought I would share one of my favorite sweet tooth hacks. You’ll get all the flavors of the season without the added sugars AND use up those leftover apples from apple picking.
Give this a try next time your sweet tooth is acting up.

Apple Pie Protein Bowl

Chop up one apple into cubes.

Spray a skillet with coconut oil and add your apple add a drop of water (ยฝ tbs. or so), cover and cook about 5 minutes, stirring occasionally.
Sprinkle your apples with cinnamon or pumpkin pie spice, ยฝ tsp vanilla extract, and a dash of sea salt. Cook for another 3-5 minutes.
Mix in a tablespoon of sliced almonds and cook another few minutes.
Remove and top with plain Greek yogurt for some added protein.
Enjoy and let me know if you try it out!
This would make 1-2 servings but feel free to multiply the recipe. It would make a great healthy dessert option for Thanksgiving day and would be delicious topped with some coconut whipped cream too.

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So you need more willpower….

๐˜š๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ธ๐˜ช๐˜ด๐˜ฉ ๐˜ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ด๐˜ฐ๐˜ฐ๐˜ฏ๐˜ฆ๐˜ณโ€ฆ โฃ
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๐“๐ก๐ž ๐ฆ๐จ๐ซ๐ž ๐ฐ๐ž๐ฅ๐ฅ ๐Ÿ๐ž๐ ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ญ๐ก๐ž ๐ž๐š๐ฌ๐ข๐ž๐ซ ๐ฐ๐ข๐ฅ๐ฅ๐ฉ๐จ๐ฐ๐ž๐ซ ๐›๐ž๐œ๐จ๐ฆ๐ž๐ฌ. โฃ
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I see this so often with clients and honestly myself as well. โฃ
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We overdo it and think the answer is to eat less. โฃ
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๐˜™๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ต๐˜บ ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ข๐˜ฏ๐˜ด๐˜ธ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ต๐˜ฐ ๐˜ฆ๐˜ข๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ. โฃ
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If you want to break the cycle and get a different result, you have to do something different. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ฉ๐˜ข๐˜ท๐˜ฆ, ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ฐ๐˜ฏ ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ง๐˜ช๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ. โฃ
What if instead of fasting until lunch, eating a yogurt or shake, and being starving by dinner, you have a big filling breakfast and feel well fueled through your day.โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง โ€œ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณโ€ ๐˜ฐ๐˜ฏ ๐˜”๐˜ฐ๐˜ฏ๐˜ฅ๐˜ข๐˜บ, ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜บ ๐˜ฎ๐˜ฐ๐˜ท๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ๐˜ธ๐˜ข๐˜ณ๐˜ฅ, ๐˜ฆ๐˜ข๐˜ต ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ง๐˜ถ๐˜ฆ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ. โฃ
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When we start to understand that two of the biggest triggers for your lack of willpower are simply hunger and feeling restricted, we can start to fuel our bodies differently than we have before. โฃ
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๐Ž๐Ÿ๐ญ๐ž๐ง๐ญ๐ข๐ฆ๐ž๐ฌ ๐ญ๐ก๐ž ๐š๐ง๐ฌ๐ฐ๐ž๐ซ ๐ข๐ฌ๐งโ€™๐ญ ๐ฅ๐ž๐ฌ๐ฌ ๐Ÿ๐จ๐จ๐. โฃ
๐Ž๐Ÿ๐ญ๐ž๐ง๐ญ๐ข๐ฆ๐ž๐ฌ ๐ข๐ญโ€™๐ฌ ๐ฆ๐จ๐ซ๐ž ๐Ÿ๐จ๐จ๐, ๐ฆ๐จ๐ซ๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ๐ฅ๐ฒ. โฃ
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When youโ€™re well fed I think youโ€™ll discover your willpower reappears, in fact you wonโ€™t even need to rely on using it. โฃ
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๐๐ž๐ซ๐ฆ๐ข๐ฌ๐ฌ๐ข๐จ๐ง ๐ญ๐จ ๐Ÿ๐ฎ๐ž๐ฅ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ. โฃ

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Buffalo Chicken Burgers

Need a quick dinner ready in 20 minutes or less?!

Try out these Buffalo Chicken Burgers

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These were so simple to make! You’ll just mix together 1 lb ground chicken with 1/4 cup hot sauce and 1/2 tsp. cayenne pepper.
Form into 3-4 patties, cook on a grill pan or grill and serve on top of salads, a bun, roll up in a wrap whatever you like!
Do you like spicy?! Yes or NO?