Starting a weight loss journey can be overwhelming. Where do you start, how do you succeed, and what can you eat are questions that might run through your mind. I don’t like to think of it as a weight loss journey as much as a fat loss journey. Inevitably the scale will change, but the focus should be on losing unwanted fat, gaining better health, and feeling better, rather than what the number on the scale reads.

Here are a few tips that will help you on your journey:

1. Choose an eating plan that is sustainable. That means something you can do forever and not a fad diet. Fad diets might work for temporary weight loss, but can you do it forever? If not, then it’s not the right plan for you. For example, I could lose weight by cutting out carbs, but there is no way I could sustain that long term. It would not be a lifestyle I could or would want to sustain, so it’s not the right eating plan for me.

2. Focus on your nutrition first and then your workout program. Nutrition is the most important factor when trying to lose fat. You can exercise for hours every day, but if your nutrition is off, you won’t see the results you want. Start by making a plan on what you are going to eat, what healthy swaps you can make, and what calorie range you need to be in.

3. Schedule workouts that include weight training and cardio. Focusing on cardio alone is not the ideal way to lose fat. People often think they need to log considerable time on the treadmill, elliptical, stair climber, or doing cardio based workouts in order to lose fat. The truth is that adding resistance training is key to losing fat, reshaping your body, and increasing your metabolism. Aim for at least 3 days of resistance training each week and 2-3 days of cardio. I like adding 2 days of HIIT training and 1 day of steady state cardio to my workout week, and focus 3-4 days on weight training. Cardio and weight training can be done on the same day too.

4. Drink plenty of water and make sleep a priority! Avoid consuming calories through your beverages and focus on water first. Replace soda, juice, and fancy coffee drinks with water first, and then perhaps coffee or tea. My goal is to drink at least 3 water bottles (32 oz) of water each day, and then allow for tea instead of soda. It is also important to create a sleep schedule that allows you to get at least 7 hours of sleep each night. Turn off electronics at least 1-2 hours before bed, avoid caffeine in the afternoon, and create a comfortable sleeping space that allows you to relax and drift off to sleep. It is helpful to keep the same sleep and waking time each day to promote good sleep too.

5. Don’t compare your journey to anyone else’s, and be patient! Everyone’s journey is different and comparing yourself to others will not lead to better or faster results. Focus on your own journey and celebrate each small victory. It won’t happen overnight, so be patient and don’t give up! Success does not happen without putting in the time and effort.

There are so many more tips to losing fat, but these are the top 5 I recommend to get started. If you want one on one coaching, workouts plans, or nutrition coaching, let me know. I offer personalized plans, workout programs, and accountability.

Being successful in whatever you set out to do takes dedication, determination, commitment, and planning. You are more likely to be successful if you have a plan and actively work towards achieving it. So where do you start?

The first place to start is by writing down what you want to achieve. Next, write down everything you need to do in order to achieve that goal. Then, make a plan! Write down what you will do each day that will bring you one step closer to success.

Let’s talk about this in terms of fitness and nutrition. Is getting fit or losing weight one of your goals? Start off small. What do you hope to achieve in the next 30 days? Do you want to lose 5lbs?, start working out regularly?, or both?

Start off by choosing a workout program you feel excited about or are willing to commit to. Then schedule every workout into your weekly calendar. What days will you workout and for how long? I suggest starting with at least 30-40 minutes, 3-4 days per week. The goal would be to work up to 4-5 days per week, but let’s start small and manageable.

Next, in order to lose weight, you need to dial in your nutrition. Eliminating highly processed foods and focusing on fruits, veggies, lean proteins, healthy carbs and fat, and drinking plenty of water will be crucial. I recommend starting off by logging your food intake for a few weeks. I like the app My Fitness Pal for food tracking. You can log everything you eat and monitor your calorie and macronutrient intakes. This will help you see where your calories come fr abs where adjustments need to be made.

A great way to be successful in your eating is to pre-make meals for the week. If you have meals ready to go, it is easier to teach for healthy options, rather than quick, unhealthy meals. Some of my favorites are overnight oats for breakfast, burritos in a jar for lunch, and salads!

1/2 cup oats, 1/2 cup almond or coconut milk, 1/2 cup water, 1 tbsp chopped nuts, 1 tsp chia seeds, 1 tsp ground flax. Add fruit on top after heating. Blueberries or strawberries are a great option!

Ground meat, black beans, rice, 1 tbsp shredded cheese, avocado, corn. You can put this on a bed of lettuce to make a taco salad, or add to a tortilla for a burrito.

Plan for success, and you will be more successful!

About a month ago I started a YouTube channel. I had lost my job teaching dance and fitness when the studio I taught at had to close due to COVID, but I wanted to continue sharing workouts with others. I share daily workouts on Instagram, but I also wanted to offer follow along, full workouts for people while gyms were mostly closed down. Now, I am not a video or tech person, so this has been a huge learning curve. I don’t have fancy videos or stellar lighting, but I do have a passion to help others. I’m not looking to be a YouTube influencer, and I don’t care how many followers I have. I just want to help others.

There are tons of great fitness YouTube people out there, so I am truly honored and humbled when anyone selects my workout to do. It’s not the same as teaching a live class, but I love it!

If you want to workout with me, check out my channel. I add new workouts every week, and I try to offer a variety of options.

https://youtube.com/channel/UCMlzBS-TMjXFh7ZdDoD3AHw

Sometimes we buy things that we don’t know what to do with. I have heard people say this about the Bosu Ball. This oddly shaped equipment can leave people feeling confused on how they should use it.

I posted a follow along workout on my YouTube channel for anyone who wants to workout using this fun, but challenging, piece of exercise equipment. You can also do the workout without a bosu ball.

Let me know if you give it a try! I have other workouts on my channel you can check out too!

Having a strong core is important! It helps support your back and posture. We use our core muscles in almost everything we do, so having a strong core is crucial.

I have a quick core workout using a resistance band on my YouTube page if you need to work those core muscles.

Let me know if you check it out!

Have you started shopping for the holidays? My goal is to be finished shopping by December 1st each year. Sometimes I accomplish that goal, and sometimes I don’t. I often find myself needing at least a few last minute gifts each year. Shopping for fitness fanatics can be fun but challenging, so I complied a list of my favorite fitness gifts, being a fitness fanatic myself. I have included links to a few of my favorite things, but nothing is an affiliate link. These are just m personal favorite recommendations.

• Bosu Ball– I can’t say enough good things about the Bosu Ball! I use mine all the time! In fact, I have two of them. My first one was purchased at Target, but my newest one came straight from Bosu’s website. Bosu is having a Black Friday she right now too! It is the perfect time to buy one if you have been considering it. https://www.bosu.com

• Stability Ball– Another huge favorite of mine! I use it all the time and love it! Amazon is a great place to find a lot of options for a good stability ball. https://www.amazon.com/Exercise-Ball-Professional-Anti-Burst-Stability/dp/B01DVHNOWO/ref=sr_1_2_sspa?dchild=1&keywords=stability+ball&qid=1606252025&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyWjRZVkRQMjdVM1BWJmVuY3J5cHRlZElkPUEwMzc4MDM0MVJEMjk5U05LN0lCUSZlbmNyeXB0ZWRBZElkPUEwMzQ3MTE4M0tMUklKUlMzRUk3NyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

• Fitness Tracking Watch– I have had several Fitbit models over the years and loved them. I currently have an Apple Watch and love it as well. Fitness fanatics will love being able to track workouts, heart rate, calories, steps, and compete in monthly challenges.
• Resistance Bands– Resistance bands are a great option! They are versatile, travel easily, take up very little space, and are easy on the check book. https://www.amazon.com/Letsfit-Resistance-Exercise-Stretching-Flexbands/dp/B07K7G74P6/ref=sxts_sxwds-bia-wc-p13n1_0?crid=5JH2P0ZF6G7P&cv_ct_cx=resistance+bands&dchild=1&keywords=resistance+bands&pd_rd_i=B07K7G74P6&pd_rd_r=793c6fe3-fab7-43a2-98e9-e82d06c83592&pd_rd_w=yvvpD&pd_rd_wg=hiHJc&pf_rd_p=1835a2a9-7ed8-48dc-ad07-fcd7527bd2bc&pf_rd_r=32KZ3N3BGFVWXVZRT6AQ&psc=1&qid=1606252194&sprefix=resistance%2Caps%2C220&sr=1-1-80ba0e26-a1cd-4e7b-87a0-a2ffae3a273c
• Floor Mat– A good floor mat is important for protecting your body. If you have carpet, it may not be needed, but I have wood floors, so a good mat is important for me. This is my favorite one that I have had for a few years now. You can get them in different sizes too! https://www.amazon.com/Gxmmat-Exercise-Flooring-Non-Toxic-All-Purpose/dp/B077M4N4XQ/ref=sr_1_15_sspa?dchild=1&keywords=workout+mat&qid=1606252273&s=sporting-goods&sr=1-15-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzSDdLSzI2TTlIOVQ0JmVuY3J5cHRlZElkPUEwNDQ0OTg5Mk02RkFKODFLSzVHTiZlbmNyeXB0ZWRBZElkPUEwNjcwNTkyMzNPVUVJWEoxMFlJOCZ3aWRnZXROYW1lPXNwX210ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=
• Free Weights– I cannot imagine my gym without weights. I like to lift weights at least 3-4 times per week, so weights are a must for me. I have been slowly collecting mine over the years from places like Target, Walmart, and Sports Authority, but a few years ago my family bought me Bow Flex weights. They are a great option for having a large selection of weights in one piece of equipment. https://www.bowflex.com/selecttech/552/100131.html
• Barre– If you have a fitness enthusiast who loves a good barre workout, a barre is a great gift! A chair works great too, but a barre is a fun gift for the fitness fanatic in your life. I bought mine from Amazon and love it!https://www.amazon.com/stores/page/BA62532D-C336-4DA8-A7E2-22FDA616A904?ingress=2&visitId=77f7db00-f6c3-4b23-86c2-81c622580a87&ref_=ast_bln
• TRX Straps– TRX suspension training is a fun way to challenge your body. I really love using he TRX straps for inverted rows, single leg squats, and so much more!https://www.amazon.com/TRX-Suspension-Training-System-Travel/dp/B01LXL27XI/ref=sr_1_6?crid=3VJUVZEM4Q848&dchild=1&keywords=trx+home+suspension+training+kit&qid=1606252598&sprefix=TRX%2Caps%2C226&sr=8-6
• Mini Trampoline– I recently purchased a min trampoline, and it is so much fun! Mine is foldable, so it takes up very little space. https://www.amazon.com/MOVTOTOP-Rebounder-Trampoline-Folding-Trampolines/dp/B07DWWLFM3/ref=sr_1_12?dchild=1&keywords=mini+trampoline&qid=1606252681&sr=8-12
• Fitness Accessories– Ankle weights, pilates ball, rope-less jump rope, jump rope, yoga blocks, foam roller, workout gloves, good socks, and a good water bottle like a HydroFlask.
• Workout Clothes– Let’s be honest, I love buying workout clothes! Having cute workout clothes makes exercise more fun! I have found great, affordable clothes from Marshall’s, TJ Maxx, Old Navy, and Target. I also absolutely love Fabletics workout clothes. They are great quality at a reasonable price. hey have good sales too. I also like Buff Bunny, PrAna, LuluLemon, and Nike. Good Workout clothes are a great gift!

Thanksgiving is almost here! This has been the longest and fastest year ever! I’m not sad that 2020 will be coming to an end, but I want to finish strong. How about you?

As we approach the holidays, it is important to create a plan for staying on track with your health and fitness goals. The holidays can be a wonderful time, but they can also present challenges if you are trying to maintain or lose weight. Here are a few tips for staying on track this holiday season:

1. Don’t skip meals before going to an event or hosting one. You are more likely to overeat if you skip meals beforehand.
2. Contribute a healthy dish to the festivities.
3. Choose your splurges wisely. Scan the table and decide which dish is worth it.
4. Think color! Load up on veggies and fruits first!
5. Choose your drinks wisely. You can consume a lot of calories in beverages, so choose low calorie drinks like water, tea, and sparkling water. Alcohol is high in calories, so consider if the drink or dessert is more important.
6. Visit the people, not the food😆. Spend time socializing more then you do eating.
7. Eat until you feel satisfied, not stuffed. Stop when you are full. We often keep eating when we aren’t hungry anymore because we just want to. Pay attention to how satiated you are.
8. Bring chewing gum, and pop a piece in your mouth if you find yourself mindlessly snacking.
9. Savor the treats! Enjoy the delicious foods and pay attention to how they taste. Chew slowly and really enjoy it!
10. Don’t feel guilty! If you eat too much, don’t beat yourself up. Just get back on track the next day😊.

It is also important to stay consistent with your workouts during the holidays. Don’t use this wonderful time of the year as a reason to take a break from exercising. Think of this time as a reason to keep working out. You need to stay healthy to fight off the flu, colds, and COVID 😬. Yep, that nasty little virus is still around! And consistent workouts and healthy eating help you stay healthy! Plus, you won’t reach your goals if you stop working for them. The holidays are one day! Get it? HoliDAY, not holiMONTH😆.

What fitness or health goals are you currently working towards? Are you going to keep pursuing them through this holiday season?

I love adding challenges to my workouts. It gives me the motivation to work hard towards a goal and adds variety to my weekly workouts. This month, I am doing a 100 rep lunge challenge!

Each week in the month of November, I am choosing four days to complete 100 reps of a lunge variation. It can be broken down into sets of 20, 25, 59, or all 100 at one time. You can incorporate the lunges into your workout, or do the lunges as a stand alone challenge.

I am choosing Monday, Wednesday, Friday, and Saturday’s as my lunge days. You can choose whatever days work best for you!

Here is an example;

Day 1: 100 forwards lunges (50 per leg), along with your normal workout or by itself.

Day 2: 100 side lunges (50per leg), along with your workout

Day 3: 100 stationary lunges (100 per leg). This is the hardest day!

Day 4: 100 curtsy lunges (50 per leg), along with your workout.

I will add my lunges to my arm workouts and just incorporate them into leg day. Bicep curls and lunges go great together!

Do you need a challenge this month, or something to motivate you to move your body more? Try adding a fun, but hard challenge! Take a before and after picture, so you can see the results!

As we come to the end of another weekend, it is important to prepare ourselves for the upcoming week. We are more likely to be successful if we have a plan. Having a purposeful plan and knowing what goals you want to achieve is the key to a good week!

Start off by taking time to think about where you are mentally. How are you feeling? Do you feel excited about the upcoming week or anxious? Are you feeling positive or negative about how things are going? Work to change your mindset to a positive, excited mindset for the new week. Life might not be perfect, whose is?, but we can change our mindset about how we will handle things. Focus on creating a positive outlook today.

Next, consider what goals you want to achieve this week. Do you want to eat better, get at least 4 workouts in, or drink more water and less soda? Decide what fitness and health goals you want to crush this week and write them down!

A great way to prepare for healthy eating this week is to meal prep. Decide what meals you want to serve this week, collect the necessary ingredients, and pre-make a few meals. Meal prepping is great when you are short on time during the week. It allows you to still eat clean, rather then reaching for unhealthy convenience foods. I also love prepping ready-to-grab snacks. I am less likely to eat junk if I have a healthy option ready.

Another way to plan for a successful week is to actually plan out your week. What do you need to accomplish? What workouts are you going to do? Write it down! When you have a plan and schedule what needs to get done, you are more likely to follow through and accomplish it. Take time to sit down and write out what workouts you will do, what other important things that you need to accomplish. Then check them off your list this week as you complete it. It is so satisfying to check things off of a list!

Starting a new week can feel overwhelming when you are surrounded by a mess. At least, that is how I feel. Take time to clean up your space today, so you feel ready for the week. Put those dishes and laundry away, sweep the floors, clean off your desk, and prepare the space you need for exercising. Having things in order makes life seem easier. I hate the thought of waking up Monday morning and having to clean. It just creates a negative space in my head. Knowing that e writhing is done before I go to bed helps me sleep better and feel more prepared for the week.

The last thing to do to prepare for the new week is to relax! Take time to read a book, go for a walk, stretch, or watch a movie with your family. Give yourself time to re-energize and decompress. Press the pause button on your troubles and worries and just chill.