Tag Archives: #diet

Healthy Pumpkin Spice

 

Let’s face it…fall is here. Cooler weather, shorter days and of course PUMPKIN SPICE EVERYTHING is all around us.

You, like most people, LOVE everything pumpkin spice. As I walk through my local grocery store everything has a pumpkin spice option right now. [DISCLOSURE] I am not a fan.

I love pumpkin pie, but that’s about where my taste for all things pumpkin ends.

So many people are all about #PSL (Pumpkin Spice Latte) from their fav coffee shop. Have you ever taken a look at the nutritional breakdown? Here is the Starbucks nutritional info on a Grande PSL…

Starbucks Grande PSL Nutrition

I would rather eat my calories…not drink them.

 

380 Calories….
50 grams of sugar…
14 grams of fat…

UGH!!

So, how can you get the ‘great’ taste without all the nastiness that comes from the nutritional failures of PSL?

Well, that was my mission. To get you a healthy style PSL that you could enjoy drinking and not need to do 350 burpees to work it all off. Not that doing 350 burpees is a bad thing.

HEALTHY PUMPKIN SPICE SHAKE:

1 scoop vanilla protein powder (Mine is the best 😉
1 Tablespoon of pumpkin puree (not pumpkin pie filling) (adjust for your own taste)
1-2 teaspoons Pumpkin Pie Spice
1 Cup unsweetened Almond / Cashew / Coconut Milk
Option
1 Tablespoon Sugar Free Vanilla Syrup

Mix it in a high-speed blender, adjust for your own level of sweetness / flavor.
Blend and enjoy!!

HEALTHY PSL

1 Cup brewed coffee
1 Tablespoon Pumpkin Puree
1/2 Cup Unsweetened Almond / Cashew / Coconut Milk
1-2 Teaspoons of Pumpkin Spice
2 Pumps (tablespoons) Sugar Free Vanilla Syrup

Stir it all together, adjust as needed.
Top it off with some frothed Almond / Cashew / Coconut Milk

Let me know when you make these!!

Love you.

Carrie

PS – Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

 

What’s your story?

We all have a story.

If you’ve been following me you should know who I am – if not, read my post
Who I am and what I believe – I spell it all out there.

I listened to a great Sermon yesterday and some of the points of the message spoke to me on so many levels.

I have been blessed to have been able to work with thousands of people and so many of them tell their story and highlight the hurt or sadness in their life.
I get it.
Life is hard and terrible things happen and those things stay with you.
When my Mom died on my 20th birthday – (yes she passed on my actual birthday) I had a choice; fall into a deep hole of depression, sadness, anxiety or continue living. I had so many people ask “How were you able to go back to school”, “How were you able to go back to work.” Simple…I had to.
There were no other options. I also knew that my mother would’ve been so disappointed in me if I didn’t. The thought of disappointing her after she was gone was still heavy on my heart. It gave me the drive. It gave me the push to make her death part of my life, not my entire story.
In the Sermon, the Pastor said;
“The beginning of your story doesn’t need to look like the end of your story”
Sit with that for a minute.
Wow!
So what does this have to do with health and fitness?!
Everything.
Where you are right now is not where you need to stay.
You are the only one that has the power to change you!
If you have been a chronic dieter and the scale keeps going up and up, then you’ve been using the wrong tools, systems, strategies. That stuff is easily fixed.
You are in charge of your comeback.
Right now, I’m your coach and here’s what I’m telling you;  “Get your mind right, get back in the game in the second half and use this new new playbook and I guarantee, you’ll win!”
I am here to make sure you ……???????
If you keep trying to come up with your own rules of the game, or looking for short cuts on how to win the game you will lose each and every time. You already know that because you’ve probably experienced it.

This is your locker room pep talk.

When you get knocked down, you get back up.
You work with a team to go farther, faster.
You do the work, you follow the play book and you win.

You get to design your hero’s journey.

It can suck or it can be an epic tale!

  • Believe that your best self is a real thing.
  • Stop trying to look for short cuts, there aren’t any.
  • If you do some work, I guarantee you will feel better about everything.
Never give up on you.
Create incredible comeback story.
Inspire others to have their own amazing comeback story.
Make this your FIGHT SONG!

If you don’t believe that there is more for you, then there isn’t.
Love you!

Carrie

Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Fattening Fall Is Back!

It’s officially Fall sigh

Image

I’m a summer girl. I don’t like boots (even cute boots), turtle necks, scarves, sweaters…etc. I digress…

Fall marks the unofficial start to the heavy eating season. Thanksgiving in October for my Canadian fit friends, followed by Halloween then Thanksgiving for my American friends. Cross border shopping for Canadian friends.

We head right into Christmas party season then from Christmas right into New Year’s Eve…whoa…eating season is c-r-a-z-y!!

This is when sooo many people go off the rails and “try” to put it all back on track in January. Some people actually even think, “Oh well, I’ll start fresh in January.”

Fall foods can be frightening, so lets break it down.

Let’s start with the beloved Pumpkin Spice Latte. What a calorie bomb. Even if you try to make it “skinny” it is so not and never will be skinny or a healthy choice. At minimum you are looking at over 300 calories, 11 grams of fat, 35 grams of carbohydrate.

Drinking 300 calories is JUST WRONG. You don’t need it. You don’t deserve it and it is not a treat, so get over it!

Image

On the liquid calorie topic, hot apple cider is also a hot mess. Warm calories, and sugar = lots of push ups and running, I mean lots!! Hot apple cider comes in around 200+ calories, 27 grams of sugar that’s for about a cup ugh!!!!

Needless to say that Halloween candy is a no-no. I know it hits you as soon as you walk in the store. I know that you think if you by it now you wont have to rush around the day before Halloween looking for candy…what lies and deception!! You know if its in the house you will eat it. Two options, buy things that repulse you or wait until Halloween and buy it that day.

Image

Next on the list is anything that has caramel-apple in the title. Let’s be honest….caramel anything just screams danger. Move along caramel apple goodness…move along! Have apple slices and natural pb. I know its not the same but its better for you!

Pumpkin “treats”:  approach with extreme caution. Pumpkin in and of itself is great! Pumpkin that is in the form of squares, tarts, loafs, scones, muffins…all are fattening fall fails!

Image

People hide behind layers of clothing and thats why so many people love the fall. Guess what friends, the spring and summer will happen and you wont be able to sport those layers and your real shape/size will be revealed that you can’t blame on a bulky sweater!

It’s fall…it happens every year. If you had a PSL (pumpkin spice latte) last year, guess what … it tastes the same this year!!

Head into eating season fit, strong and toned. If you hit the fall foods hard you are looking at rolls, muffin tops and jelly belly…and I’m not talking food…Im talking body parts; Yowza!

You have the choice….fit or fat this fall….choose fit!

Give my PSL protein shake a try…I promise you will loooooove it!! No added sugar. So crap…just PSL GOODNESS You’re welcome!!!

Image

1 scoop of vanilla protein powder

1-1.5 cups of almond milk (or any milk that works for you)

1/4-1/2 cup of pumpkin puree (not pumpkin pie mix)

1/2 tsp or a healthy dash of pumpkin pie spice (or cinnamon/nutmeg)

Blend and enjoy!

++++

Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!

Eat To Lose Weight

Food is the cornerstone of your plans to lose weight.

As far as I’m concerned weight loss is simple: when you burn more calories than you consume, you’ll lose weight.

Two problems that occur though when using that logic is you more than likely underestimate how much you actually eat and overestimate how many calories you burn.

When it comes to your food intake, you need to track your food daily until you are comfortable with what a proper size meal and the total calories you are consuming actually look like. You might be surprised after a few days of tracking.

Now start eating 250 to 500 fewer calories per day. That doesn’t mean cut out a meal. It means cut down on the portion sizes you’re eating and make better choices to eat the best kinds of calories you can. HINT: You’ll accomplish this easily if you just get rid of processed food.

High protein foods are the most important for losing fat. They keep you feeling full longer and because they take longer for the body to breakdown eating protein has a thermogenic effect, which simply means you body is burning more calories to process the protein.

grilled-923097_1920A rule of thumb for how much protein you need eat is one gram for every pound of body weight. Your protein sources should be lean choices like lean meats, eggs, fish, and high quality protein powders.

Foods that contain healthy fats don’t make you fat! In fact the right ones help you shed fat. Animal fats, butter, coconut oil, nuts, and avocados help reduce hunger. Healthy fats are essential to weight loss and overall health. The fats that you have to avoid are trans fats and anything that says, “partially hydrogenated oils” on the label.appetite-1238256_1920

Carbs are not the enemy. Sugar is the enemy. The problem is sugar is added to everything that is processed and carbs are sugar to the body. When you get too many carbs or sugar your body produces insulin to balance the blood sugar levels and that leads to fat storage. You need carbs in your diet. You don’t need sugar.

You need to cut back on carbs and cut out sugar.

sugar-1514247_1280

Breads, grains, pasta are all types of carbs that should be minimal in your diet. Vegetables, leafy greens…those are the carbs that should be plentiful! Watch out for the dressings and sauces you put on your veggies though. They are usually jacked up with sugar, trans fats and chemicals that make them shelf stable.

One of the biggest mistakes you can make when you are trying to lose weight will be the subject of the next post…so make sure you follow my blog so you’ll have the information when it comes out.

Don’t want to wait? You can get emails from me where I give away all my best information to help you reach your health and fitness goals.  Click here to subscribe! 

If Everyone Knew This, No One Would Be Fat

Here is my question to you, please feel free to answer it or leave a comment below.

If you stayed at your current weight, would you be happy?

Could you go through the next 30,40, 50 years in the shape and weight you are right now and be happy?

Image

Some people might think and tell you that your physical appearance should not be tied to your happiness or state of mind, I say they’re wrong.

So many people are consumed…yes, consumed, with unhappy thoughts because they’re over weight and out of shape. They live in a constant world of darkness with outward smiles and inward pain.

Before you start telling me I’m wrong or having an argument with the words you’re reading, let me say…I’m speaking from first-hand experience.

When I was at my heaviest (225lbs + ) there were days that all I could think about was how much happier I would be if I could just lose weight. Then there were days that all I could think about was which decadent food I would eat next. Often while I was eating mouth watering, fat filled, calorie packed garbage.

It was a vicious cycle and I am still tormented by it today.

I know I am happier now for a few reasons. Being over weight is not an all consuming thought. I am able to be active and do activities that I never dreamed of doing before. I am happier now because I don’t beat myself up meal after meal, which is exhausting. I don’t shy away from mirrors. I don’t hide my body in baggy, bulky clothes.

If you aren’t willing to make some sacrifices then you need to make peace that you are where you are and your weight will not change, but it will probably get worse. That’s just the way the aging cycle works.

In fact, and this is not to fear monger but to open your eyes…your weight will go up. Getting older and not being active means you slow down. Your hormones are involved (menopause) your metabolism slows to a grinding halt, add in stress and you have a recipe for obesity.

What will your life look like in a year, 2 years or 5 years if you continue to do nothing?

What will you feel like in a year, 2 years or 5 years if you continue to gain weight?

Image

I guarantee…I mean I guarantee that if you start to put focus on your health you will feel better, you will stop feeling fat, ugly and miserable. Today is your day. Monday is the start of a new week…you get to start doing something-anything that will help you get into shape.

Image

If you do nothing and keep doing nothing you will be unhappy…plain and simple.

The emotional side of being overweight is so mentally taxing but aside from that you are taking years off of your life…which is a fact. Why would you want to do that?

Today is your day. Today is the day that you will make healthy choices and do some real physical activity.

Image

I said in the subject line…if everyone knew this, no one would be fat.

If they knew what?

Losing weight isn’t a chore. It isn’t depriving yourself. It isn’t avoiding great food. It isn’t as hard as you think.

Losing weight is freeing. It is opening yourself up to new possibilities. It is getting more out of life. It is extending your life. It is taking pride in yourself and honoring God. He didn’t make any junk, but that doesn’t mean He’s good with you looking junky either.

Here’s what you need to do.

Stop being OK with where you are and do something about it. Make a change.

Start by going joining this weight loss program; My Breakthrough Academy – 30 Day Weight Loss Challenge.
We have a great community that are all going through the journey of change and becoming healthier and loving fitness.

100% support, 100% effective, 100% result oriented.

Meal plans, exercise videos, cooking videos, motivation, support and for a price that is incredible value.

If everyone joined the MBA – 30 Day Weight Loss Challenge, no one would be fat.
Slide1

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.

after collage

 

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

 

6 Reasons your Resolutions failed…and how to make it right for 2016

Losing weight and keeping it off has become a bit of a rarity. We all know people who lose weight and keep it off for a little while and then go back to their old ways and regain the weight. If you’re lucky you only gain it back…many go beyond!

Understanding the problem better helps lead you to real solutions. Time to get off the weight loss / weight gain roller coaster.

Instead of you trying the latest diet fad, I’ve put together a few things that will help you stay on track.

vw385

 

6 reasons why you fall off the wagon

1. No focus: you didn’t set goals, you didn’t put your goals
in writing, and or you didn’t keep your goals in mind daily

2. No priorities:  you may have set a goal, but you didn’t
put it on or near the top of your priorities list. For
example, your goal is six-pack abs, but drinking wine and
eating fast food on the weekend is higher on your priorities
list than having a flat/fit stomach.

3. No support system: you tried to go at it alone; no buddy
system, training partners, family, spouse, friends, mentors
or coaches to turn to for information and emotional support
when the going got tough.

4. No Accountability: you didn’t keep score for your own
accountability – with a progress chart, weight record,
measurements, food journal, training journal, and you didn’t
set up external accountability (ie, report to someone else
or show your results to someone else)

5. No patience: you were only thinking short-term and had
unrealistic expectations.  You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you
lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it.  You got the idea that you need to exercise and get healthy so you hit the gym. No plan, no schedule, no direction.  How do you get somewhere when you don’t know where you going? So then, you lose interest and excuses become easier than reasons.

6 mistakes that cause most people to fall off the wagon. Are you guilty of any of these?  If so, the solutions are clear and simple:

  • Focus
  • Prioritize
  • Get support
  • Be accountable
  • Be patient
  • Plan

The 30 day weight loss challenge Starts January 1st – are you in?

Meal plans

Workout of the Day (workout with me!)

Recipes

Support/Motivation/Encouragement

RESULTS

www.mybreakthroughacademy.com – JOIN TODAY and get a friend to join with you!

New-Years-Resolution