Friday, May 12, 2017

Eat Well * Move More

I think many times we spend so much time focusing on diets or the latest pill or drink that promises to fix our problems, and just trying to figure out all the intricacies of making sure we get this new diet exactly right... it's overwhelming! I mean, no wonder people give up because it's freaking HARD and usually pretty unrealistic.

I've got an idea... maybe it sounds crazy, but how about we all just take a step back and focus on cutting the crap and getting off our ass?

No specific diet to follow. No foods that are off limits. Rather, just use your common sense and choose foods that make you feel good. You design your OWN diet. See, I told you it sounds crazy.

Rather than stressing over calories or trying to navigate your way through a fancy new diet, I want you to sit back and take a look at the foods you are buying on a weekly (or daily) basis. Where are they coming from? Drive Through? A box? Frozen section? Look at the ingredients on the packaging. Do you know what they all are? Can you pronounce them? Chances are the answer is no.

We are constantly putting food in our body which our body wasn't necessarily designed to handle. In turn, that leads us to not feeling our best and can really do a number on our chemistry... specifically in our gut. I could get really TMI here, but I’ll save that for another time. ;)

I challenge you to spend a week focused on eating REAL food, rather than food from a box. That first week is going to be rough because you will start detoxing. However, by the end of that week I bet you are feeling better and probably looking better too. When you are feeling better and have more energy, you are more likely to take that extra step and get moving and active too. I’m telling you, this is EYE opening!

Need extra support? I've got a free Eat Well - Move More group beginning next Monday. We'll be focused on cleaning up our diet and getting off our ass. No crazy diet to follow, just increasing the healthy foods in our lives and getting active.

Want to join us? Request to join the group here --> Eat Well * Move More Free Challenge

Friday, April 14, 2017

Make Healthy Eating and Fitness a Family Affair!

As a busy mom, I still make it a priority to schedule my workouts and to plan my meals and snacks accordingly so I can feel my very best each and every day. However, today I want to share with you a few tips on how you can seamlessly integrate your healthy lifestyle and exercise habits into your family's daily routine. Keep reading for some tips!

Some days, it just feels easier to grab a couple of cookies or a handful of chips for the kids for a snack or to accompany a sandwich for lunch. You should set a goal to reduce the processed foods your family consumes. The best way to do this is to stock your fridge with healthy foods, like apples, bananas, berries, fresh vegetables, hummus, cottage cheese and low sugar greek yogurt. Make sure your fruit basket is out on the counter and visible - when kids see the fruit basket out, they will be more likely to want to grab a piece of delicious fruit versus an unhealthy option. 

Another way to get your family involved is to include them in your weekly meal planning. Let your kids flip through the cookbooks or look for healthy recipes on Pinterest. It is also so important to plan ahead and make a list before you go grocery shopping. Make a list of the ingredients you need and try to shop the outer perimeter of the store, where all the healthy options are found. You can even have your kids help you prepare meals. Find age appropriate tasks they can do in the kitchen.

If your children need to bring a packed lunch to school, let them be involved in packing. Some kids prefer a mixture of snacks and fruit versus the typical hot lunch offered at school. Get a fun reusable lunch container at the beginning of the school year complete with a reusable water bottle. And don't forget about the ice pack to keep items cool. Yogurt, string cheese, whole wheat pitas, veggies with hummus, fruit, unsweetened applesauce, and hard boiled eggs are just a few healthy options for your children's' lunchboxes. Check out Pinterest for many more healthy and fun ideas. Be enthusiastic and let your kids help pack their lunches every evening for the next school day. Before long, they will be making suggestions for what you can pack in your own lunch!

Finally, it's a great lesson for beginning readers to help you grocery shop. In the yogurt aisle, for example, ask your elementary aged children to compare the sugar content on two different brands of yogurt to find the healthier option. I bet both they- and you- will be surprised with what you see on packaging labels.

Now, this isn't to say that you can never feed your kids chicken nuggets or mac and cheese from a box again. This is simply not true and not realistic. But, it's best to practice moderation. Ice cream is a great treat - but measure out a small portion and it doesn't have to be every night. You could even look for a healthy frozen yogurt recipe using fresh ingredients that you can make with your kids. My personal goal is 80/20 or even 85/15 - this means 80% healthy choices, and 20% "within moderation" choices.

Your children are watching. This can be taken literally some days, when your kids are in the room when you exercise. You want to set a good example for them by participating in regular exercise. It's also a great idea to let them get involved. Put in a dance workout dvd, or even play a motion game on the Wii . You can also just go for a walk with your family, or play outside. Fitness doesn't have to fit into a small box - any type of movement is beneficial for your body. Some gyms even have family classes, such as family Zumba. By instilling healthy habits at a young age, your kids will want to exercise and stay active throughout their lives because they'll know how great exercise makes them feel. 

Hopefully these tips will help you create excitement about healthy eating and exercise with your family! If you need any more fitness tips or healthy food suggestions, as a fitness coach, I am glad to assist! Just email me at and be sure to send me a friend request at

Tuesday, March 28, 2017

Looks Who's Kicking PCOS in the Bootay!

Today is an extra special Transformation Tuesday because I get to share the story of my friend, Lisa Brininstool. She's a coach on my team and is making amazing changes not only on the outside but also on the inside.

Lisa has battled her weight since she was a teenager. She's tried pretty much every diet known to man and nothing seemed to work for her. Finally, in her mid-30s, she got answers.

She was diagnosed with the chronic condition PCOS. She has an imbalance of hormones, insulin resistance, sleep apnea, hair loss, hirsutism, high cholesterol, depression, and mood swings, just to name a few. Many women actually suffer from PCOS and don't know it, they suffer in silence.

PCOS makes it very difficult to lose weight. 1-1/2 years ago, Lisa's self-esteem hit an all time low and her weight hit an all time high. She faced a lot of negativity but chose to not wallow in self-pity and stay in that moment, instead she decided to make a change. She chose to fight!

These are Lisa's results from July 2016 through March 2017. She's lost 5.5 lbs working out 3 to 4 days a week, eating reasonably healthy and drinking Shakeology every single day.

Here's what Lisa has to say, "I'm down 14lbs since the all time high and I consider that a win and I'm not giving up! We have an obesity epidemic in this country. Type 2 diabetes is preventable. One way I stay on track is Beachbody workout programs. I've been a coach for over a year, but I have used these programs since 2006. The support and accountability you get from the community and your coach is unmatched."

I'm not sure words can fully express how proud I am of Lisa. She's overcome so much and does her best to remain positive. I mean, look at this transformation... amazing!

Tuesday, March 14, 2017

Stop the Self-Sabotage... Stop it RIGHT NOW!

Are you sabotaging your diet and not even realizing it? Chances are YES! Sometimes in our minds we are eating FANTASTIC but not seeing the results we really want. If this is you, here are four things that could be sabotaging your weight loss:

1)      Grazing – Rather scheduling out your meals, you may find yourself grazing all day long. Grabbing things here and there, when it comes across your sight you end up grabbing a bite. How do you fix this? Make a conscious effort to plan ahead and start scheduling times to eat. Pack healthy, nutritious snacks and set an alarm on your cell phone or computer to remind you to take a break and eat. Having small, balanced meals throughout the day will avoid rabid hunger and you won’t be reaching into that candy dish all the time.

2)      Stress Eating – There is no doubt that many of us turn to food when the stress in our lives gets turned up. I’m a classic example… especially when it came to the stress of my last job. I would go to the store and load up on junk food, and when I look back it really didn’t make me feel better. BLAH is more like it!!! Rather than turning to those foods now, I like to get up and get moving… whether it be a workout or just go on a walk with my family or play in the backyard with my girls. Find an alternative to reaching for that food for comfort. Whatever you do, find OTHER ways to beat the stress!

3)      Unconscious Eating – This is sitting around eating and not even realizing that you are doing it. This is a sneaky one and a huge reason why I encourage people to journal their food using a site such as Many times when you think you’ve got your eating in order and perfect, you aren’t realizing you grabbed that piece of candy out of the candy basket. When you are forced to record your food somewhere, even if it’s on a piece of paper… that really brings into light what you are putting into your mouth.

4)      Double Portions – Do you own a food scale? If not go NOW and buy one! This is SUCH an important tool when it comes to losing weight. What we might see as “normal” portions in the USA are not actually “correct” portions. When you go out to a restaurant, the servings you receive are likely 2 to 3 servings. Having a food scale on hand to weigh out your food is a HUGE help, especially as you are learning what an actual serving really looks like. As you start to get a handle on these portion sizes, the less you’ll need your scale and my guess is you will also start seeing the weight come off.

I will admit, it’s VERY easy for me to enjoy too large of portions… especially of my favorite food. It’s always a struggle and I just have to remind myself to be aware of it and not forget it. So tell me, do you fall into any of these pitfalls?

Sunday, March 12, 2017

Are you meant for something more?

➡Do you feel like you are meant for something more than what you're doing now?

➡Do you want to live a fit and healthy life?

➡Are you looking to add more positive people in your life?

Did you answer YES to any of these three questions? Then drop me an email at with the subject "YES" and I will take you Backstage with me tomorrow. 💛

Thursday, March 9, 2017

Emotional Eater? Binge Eating?

My teammate Heather and I have an amazing opportunity for you… we’ve been invited to take part in a very special group our team is hosting along with Amy English, Certified BARE Coach.

First, let us tell you a little about our special guest co-host is Amy English, Certified Life Coach through Susan Hyatt, creator of the BARE method. The BARE method is a total lifestyle change built on the foundation of self-love and a progression of steps that show you how to move through your day, and feel your feelings, without “needing” the numbing, protective shield that overeating can provide.

Interested? Please keep reading all the way through…

We'll we work together on things like:
😢Emotional eating
🍭Sugar Addiction
🍷Alcohol Cravings
☕️Caffeine Withdrawal

Our daily goals include:
🏃♀️A 20-30 minute workout to get our bodies moving!
🌱A supplemental nutrition shake to get our nutrition on track! (A big part of feeling good!)

Here is where the 🎩 MAGIC 🎩 happens! We’ll…
💡Check-in to our caring community of ladies daily,
💡Support each other whole-heartedly, and
💡Gently keep each other on track.

📞A complimentary 60-minute life coaching session with Amy English, Certified Life Coach through Susan Hyatt, creator of the BARE method. This is an opportunity to chat about any aspect of your weight loss journey. Maybe you’re struggling with something, feeling stuck, or just want to re-evaluate your fitness goals. It’s your call.

💲Your Investment💲
That's the best part! Since we meet virtually, the only "supplies" required for this group are (1) a workout program and (2) a nutritional shake. Because most women I know are all about convenience, and because I've found this to be the best solution, I recommend a home workout program & nutrition shake bundle from Team Beachbody.

Depending on the workout/shake bundle you choose, the price will be between $140-199. Right now, I'm actually offering this group as a complimentary bonus for those who invest in this workout/shake bundle package and you'll have the workout program in your library for life, so it's MUCH cheaper than a gym membership!

So, tell me...Do you believe you deserve to invest in your health? If not this, what investments will you make in your self-care and wellness? Either way, you deserve to live your best life right now!

You can learn more about Amy and the BARE method here -

If you'd like to join the private group please do the following:

STEP 1 - Commit to fully reading and understanding ALL the details above.

If you feel the group will be helpful to you and you're ready to make an investment in your wellbeing, move on to Step 2)

STEP 2 - Make sure we are friends on Facebook (so I can add you to the private group):
Alissa ➡
Heather ➡

Once you’ve got that done, let’s talk about Step 3!

STEP 3 - Request to join the private group. Once we see your request to join; one of us will message you to discuss which option would be right for YOU to participate in the group.

Link to request to joining private group-->

If I am NOT the person that reaches out to you when you request to join the group, please let the coach who does know that you are working with me.

Tuesday, March 7, 2017

Water, water everywhere!

Water is so important for your weight loss program. 😍

You may have heard this statement time and time again during your weight loss program, but it's important to note that water is important for everyone of all ages.  However, it's very common to hear others on their weight loss journeys discuss the importance of drinking plenty of water.  You may see athletes at the gym carrying gallon jugs of water around and think to yourself, "Wow, do I really need that much water?" as you glance at the 16 ounce water bottle you're holding.  Look no further, this article will touch upon some of the reasons water is so important for everyone, but in particular, the ways in which it is super beneficial for those on a weight loss or fitness journey.  And the ever important question may be answered.. how much water do I need to drink every day?

Why is drinking water important?

It may seem counterproductive, but drinking water will help flush out excess water weight that your body is holding onto.  Don't worry about the number on the scale going up due to drinking lots of water.  It's truly beneficial for your body.  

Drinking water can help keep you full and therefore, you will eat less at meals.  It's very common to mistake hunger for thirst. Next time you are feeling hunger pangs between meals, drink a glass of water and wait 20 minutes.  Did you know that when you begin to feel thirsty, your body is already beginning to dehydrate? That's why it is important to drink water regularly throughout the day; don't just wait to drink when you feel thirsty.  When your body is dehydrated, it cannot complete its daily functions, including fat burning during cardiovascular exercise.  Water also helps to increase your metabolism.  This will enable you to burn more calories throughout the day, even at rest.  In fact, many experts suggest drinking an ice cold glass of water first thing each morning before doing anything else.  Your body will expend calories simply to warm the water you are consuming, thus jump starting your calorie burn for the day.

There are numerous other reasons why water is so important.  It helps flush out wastes and detoxify your body.  It aids in digestion.  Drinking plenty of water helps your skin look healthier and more radiant.  It can also help with circulation and other ailments such as headaches, joint pain, and muscle aches.  

How much water do I need?

Opinions vary on this topic.  Some experts utilize the 64 ounces per day rule.  Others recommend dividing your weight by 2, and that is how much water you should consume daily.  In other words, a 150 pound person would require 75 ounces of water.  There is no definitive answer about water intake, but be sure to drink regularly throughout the day, and be sure to drink 8 ounces for every 15 minutes of exercise to rehydrate you.  If drinking water seems difficult for you, try refilling a colorful water bottle a certain number of times to reach your goal.

And no, coffee, soda, and other caffeinated beverages do not count toward your daily water intake.  Sorry to be the bearer of bad news!

So drink up!  Water is so important for you and while it is not a miracle cure for weight loss, it will certainly help you both now and in the future.  

If you need a jump start on your weight loss journey or don't know where to begin, feel free to contact me at and ask for details on my next FREE 5 day challenge!