Category Archives: General

Happy February!!!

How is it February already?!

Did you make resolutions…and how are they doing??

I wanted to do a quick blog post and give a major shout out to our My Breakthrough Academy 30 Day Challenge Participants.

We had so many people change their lives in January, how amazing is that!!!

They ate real food, they did short focused workouts, they drank water and they were accountable!

There were no crazy food, pills, insane workouts or deprivation!

Real Results were EARNED!

I am so proud of everyone for taking back their lives.

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Real people, with real jobs, families, and responsibilities.

I am so proud of everyone that participated!!!

To see more of their results head over to www.mybreakthroughacademy.com

I hope you had a successful January and I hope your February is fit and healthy!

 

xo

 

#1 tool for fat loss

There are hundreds and thousands of weight loss gadgets, pills and potions out there claiming they will get you on the fast track to fat loss. Do they work? Some might, most don’t.

If I asked ANYONE and I mean anyone, on the street, on a bus at a school in an office

“How do you lose weight”

The answer each and everyone of them will have is eat right and exercise.

We all know what to do BUT NO ONE DOES IT??!!!  #crazy

If there is one “tool” that works for fat loss it is…

a journal

FoodJournal

I know a lot of you just let out a big sigh … oh, that.

I will bet those of you that just rolled your eyes don’t keep a journal and I will also bet most of you struggle with your weight.

A journal (online or old school paper) keeps you accountable.

You can go back and see what you are actually doing as opposed to guessing.

How much of that pasta did you actually eat?

Did you eat or forget to eat?

How long did you work out and what exercises did you do?

How much water did you drink?

How much sleep did you get?

Was it a good day or bad day?

 

IF YOU BITE IT…YOU WRITE IT

 

Food-journal

All of these seemingly small things add up to big results.

If you are keeping track of what you are doing you can see where and why you are going off the rails or why weight loss has stalled.

It is sooooo simple but no one does it.

Why?

Lazy. More work. No time  #excuses

If you track what you do it will get you to your goals faster, I promise.

Track /journal everything that you want to change. It will give you the reality check of where you are and the awareness to keep going and recognize the work you have done.
If there’s something you really
want to change right now, get a journal and
start writing out where you are are and
track what you are doing to get where
you want to go.

I promise you it’s one of the most powerful
things you can do.

Don’t believe me… try it.

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2016 Predictions (my accuracy is remarkable #humblebrag)

I PREDICT that if you reach into your wallet/daytimer/agenda on any day in 2016 and pull out a card or piece of paper with all your realistic goals written on it in precise detail, the odds are in your favor of you’ll achieve every one of those goals before the end of the year.

 

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, you will reach your goals so fast in 2016, it will make your head spin. #truth – try it!

 

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don’t want, your problems will get worse than ever this year.

 

I PREDICT that if you can tell me all the reasons why achieving your goals are important to you, you will be motivated from within to stick with them when the going gets tough.

 

I PREDICT that at times, the going is going to get tough. But you need to tough it out.

 

I PREDICT that the way you see yourself in your mind’s eye today will be an exact reflection of what you see in the mirror at the end of the year.

 

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I PREDICT that if you have a setback that seems to get in the way of you reaching your goals and you tell yourself “this is temporary; this too shall pass”, then it won’t set you back and it will pass.

Don’t be a victim to excuses.

 

 

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won’t even make much of an effort this year.

 

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

 

I PREDICT that if you’re unhappy with your physical condition and you say, “it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2015 as it did on New Year’s day.

2016

 

 

 

I PREDICT that the more you seek “miracle pills” or “quick fixes,” the more likely you are to be a failure a year from now.  That’s the cold hard truth.

 

I PREDICT that you will be tempted by many quick fixes in 2015. You’re smarter than that–don’t fall for it.

 

I PREDICT that if you hang out with negative people this year, you will become just like them.

 

I PREDICT that if you hang out with winners and positive people this year, you will become just like them.

 

I PREDICT that you will run into more negative people this year than positive people. Choose wisely who you want to be like. There is a reason there are more negative people…it’s easy.

 

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make in 2016, you will double your chances for success. If you surround yourself with numerous support buddies, you will become unstoppable.

Did you reach your 2015 goals? Think about that for a minute. Are you heading into 2016 in the same spot?

 

The past is the past and you can’t change it, but by changing your thoughts, attitudes and ACTION in the present moment, the future is yours to create.

Read these predictions again.

Share this and rally your troops.

Make 2016 different… really different. Get uncomfortable.

 

Happy-New-Year-Greetings-Best

 

How to say NO to food pushers

Odd title to this blog post, I know…but I will explain.

I was at a holiday party last week. It was great to socialize, meet new people, talk about a range of topics and then IT happened.

“IT” was one of the party guests coming over to me insisting I eat some cookies or cake or have some of the appetizers. When I politely declined, she offered me other things wine, mixed drinks, some kind of Christmas creamy alcoholic conncoction and again I politely declined.

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Before making my way to the party I had dinner. I was full so not to be tempted by any of the holiday food joy.

Back to my story…once I refused food for the second time, she rallied the troops. Mark…Carrie is not having any of the treats…go and make her up a plate. Which was followed by “you can afford to eat it, c’mon just have a plate” Then the host hollered over to another guest and said “Christine…Carrie needs to have some of your cheesecake doesn’t she?! grab her a piece”.

Smiling and kindly pushing away the food, I insisted that I was full. Her reply was “you are small, you should eat more AND it’s the holidays” — whhhaaaattttt?

You know all heck would break loose if tables were turned and I went around telling people to put food down, can I get an Amen on that one?! #Amen

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Look lady, I have been cordial and polite but enough was enough. So then I started…I told the host that none of the food there was on my nutrition plan, that most of that sugary, fattening stuff will make me sick to my stomach…then came the doozy and I said :

 I don’t need food to enjoy the company of others.

READ THAT LINE AGAIN AND REMEMBER IT! 

I know the host and most of these food pushing guests are very nice people but that night they were jerks.  In a not so mall way, they were being bullies.  Now that isn’t to minimize real world bullying, but you know what I mean.  I honestly felt like I was being bullied into joining in their experience.

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Food doesn’t equal happiness or a good time to me. I will add a disclaimer that yes, I have had meals and have said, “Hellooooo happiness” while eating said meal.

If you are big or small don’t give in to Christmas, Valentines, Easter, 4th of July, Canada Day, Halloween food pushers.

Those Christmas calories add up fast and can get out of control fast.

This morning I got a phone call from one of the guests congratulating me on my stand and she asked me to put together a plan for her nutritional future.  She wants to start today…not after the holidays. 

Just like raising our children…when you stand up for what you believe in, the influence you can have on others is golden.

Celebrate being with the company of others.  Enjoy your time, fellowship and the company of others without the regret of doing something that you wouldn’t normally do and that doesn’t fit into your own nutritional plan.

 

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Meals On The Run

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As a nutritionist, trainer, coach, and Mom, I can tell you that food is one of the biggest hurdles people have.

  • What to eat?
  • How to prepare it?
  • When do I eat?
  • Do I need to eat after my run?
  • What do I eat after my run?

The “healthy food” world is confusing. What works for one person doesn’t always work for you. Add into the mix allergies, reactions, discomfort, sensitivities…it can be tough to know what foods help and what foods might hurt your performance and your general well-being.

Runners are a unique group of athletes. Runners are dedicated to their training schedule. We will drag ourselves out of bed at 4am to get our run in. We will show up early on a Saturday morning to get our long run of the week completed, without excuses! But many of us will skimp on proper fuel.

Long gone are the days of carb loading and just refueling with wasteful carbs with little or no nutrient value.

Today’s runner needs to be smart when it comes to nutrition. If you are investing your time, effort and money into the sport of running, food/nutrition needs to be high on your list.

Fuel well / Feel well!!

I guarantee if you start eating better, you will be a better runner. Your body is craving real food, real fuel. It’s the same analogy of putting sugar in the gas tank of a car…it is going to die.

I was able to get a copy of Runner’s World, “Meals on the Run” new cookbook. It’s a 30 minutes or less cookbook designed by runners for runners–they understand #TheStruggleIsReal.

Meals on the Run separates recipes into categories so you dont have to over think the how, what, when, where and why. Pre-run nutrition, mid run fuel and post run recovery. It goes one step further, it breaks down recipes to show if they are gluten-free, vegetarian, good for hydration, etc.

Even something as simple as stocking your pantry is included in this book!! There are incredible ideas just from knowing what to have on hand.

The Fast Runners Kitchen, Meals on The Run

Every part of your day is covered with a fast and healthy recipe. Breakfast, snacks, smoothies, lunch/dinner, salad dressings <- (which I am always on the hunt for!)

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There is even a “kitchen sink” pizza recipe!! Who doesn’t LOVE PIZZA!?!?!?

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I’m a visual girl, so all of the recipe photos spoke directly to me! It gives me a better idea of what I’m making is supposed to look like.

Real food recipes are broken down in an easy step-by-step way to make it easy for every runner to prepare healthy meals.

As a mom of 3, I can very easily get into a “What to make tonight” rut. We have the same rotation of meals so this was great to have easy and fast recipes to turn to mix up the routine and keep everyone happy.  Cooking is like weight loss, if it is too complicated people tend to give up or just not try.

If your body is well nourished you will have better runs, reduce the risk of injuries and disease, have a better feeling of wellness and energy and who doesn’t want that????

Meals on the Run is my new go to recipe book. I’m looking forward to cooking my way through this book (see what I did there). I’ll be posting recipes and pics of what I make.

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I will leave you with this final thought… you cannot out train a bad diet.

If you want to be a better runner/athlete you need to do your work in the kitchen as well! If you take that part of your work out seriously, it make the rest of your workout seriously better!

 

You can pick up a copy of the book on Amazon

Disclaimer: I was sent a copy of Meals on The Run to review but I was not asked to write a public review. I’m writing this review because it is a fantastic recipe/cook book that I’m recommending that runners get a copy of. It is designed by runners, for runners.

 

New Healthy Snacks at Disney *hooray*

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I’m delighted to share that guests now have new snack options at Disney Parks called Snacks with Character. This Disney-branded line of better-for-you snacks is great for guests looking for dietary alternatives related to food allergies or lifestyle choices. I recently spoke with Patrice Guy, merchandiser with Disney Theme Park Merchandise, about how these items were created.

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“We listened to guests who said they wanted options when it comes to snacks at Disney Parks,” explained Patrice. “The Snacks with Character line was developed in collaboration with Merchandise Product Development, Food and Beverage Health and Wellness, Disney Design Group, and various suppliers in this field. We hope guests will enjoy these new tasty treats that are fun to share.”

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To create these treats, Disney Theme Park Merchandise teamed up with well-known specialty suppliers such as Ocean Spray, Enjoy Life Foods, Way Better Snacks and WOW Baking Company. Several of the dietary needs addressed in the new assortment products include gluten-free, nut-free, and other allergy-friendly products.

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The Snacks with Character line will launch with 11 new items. Look for the snack option from Ocean Spray later this year at Disney Parks.

Guests should look for these select items in merchandise locations at Disneyland and Walt Disney World Resorts, on Disney Cruise Line ships, and at Aulani, a Disney Resort & Spa.

Select food and beverage locations at Walt Disney World Resort will also carry Snacks with Characters.

 

View orignal post here

Birthday Wisdom

I am not a big birthday celebration kinda girl. My birthday has never really been the same since I lost my mom on my 20th birthday.

My family is so wonderful they really make my birthdays so much fun.

The other reason I am not so keen on my birthday is that it means another year older….sigh.

BUT…with age comes wisdom!

Im my 40+ cough something years on this planet I have learned a thing or two.

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Here is my list of life lessons/things I’ve learned.

-This first one is no surprise to those that know me. Somedays there is not enough Purell to calm my nerves. There are far too many icky things out there. The older I get, the more sanitizer I need.

-It’s better to look back on your life and celebrate the things you did instead of looking back wishing you would’ve tried those things. Life is about the moments, memories and shenanigans!

-I still have not learned to be patient. You would think after 3 kids that I would have a smidge of patience….nope, nada, zilch. I’m workin’ on it…be patient with me—bwahahahahhaa (ok that was super funny!)

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-I’ve learned that I cannot make you want to be fit and healthy. Do I want to change the world…heck yeah!! I am doing my part, person by person. No matter how much I want it for you….you have to want it for yourself. I can brainwash my children, but the rest of you guys need to want to make the change. I’m here when you’re ready!

-With age comes wisdom …and wrinkles….grrrrrrr-stupid wrinkles.

Too soon we get old and too late we get smart.

-I have finally crossed that point that the opinions of others don’t bother me.

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-Life is short friends. We have all lost someone near & dear to us. Live life. Be healthy. Be energetic. Be thankful. If you’re not then change it!

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-I always have and always will iron everything…that’s not changing anytime soon people–just thought I would throw that in there. Creases and perfectly pressed clothes are cool…believe that! #weirdo

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-Tell people they are important, special, loved. We all need to hear it. Go on…share some love.

-I’ve learned being happy is easy. Think about what you have-who you have in your life-where you are…it’s all good! #bethankful

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-Learn the rules of life and play better!

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