Tag Archives: fat

Fattening Fall Is Back!

It’s officially Fall sigh


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!


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.


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!


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!!!


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.


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! 

Halloween Candy Hangover

So…….how’d ya do???

Did you stay strong and resist the urge to tear into those bite size candies? Or did you buckle and eat your body weight in “fun” size candy??

Did you wake up this morning and while getting dressed start saying (or screaming) WHY…WHY DID I EAT ALL OF THAT CANDY??

If you are suffering a chocolate hangover you need to re-group; dump the candy and say no to your candy pushing co-workers who are trying to unload their candy.

Did you read my last email?  3 fun size pieces of candy will cost you more than 20 minutes of jogging!  Do the math: You had a couple before trick or treating + a couple during trick or treating + a few more during the sorting process x the number of kids you have equals…A LOT OF BOOT CAMP TO BURN THAT CHOCOLATE OFF

I know the internal conversation you had with yourself….”oooohhh that kind is my favourite” or “I will just have this one!” Bet you said this “Well, I have had so many what’s one more?!”

I see so many of you that work soooo hard at boot camp but then you tell me that you had wings, wine, candy, (or insert whatever bad food here) and you wonder why you are not losing weight.  The reason is simple!  You keep sabotaging yourself!!!! When you come to boot camp and bring your A game, give it your all, you are burning the crap that you ate that day.  You never get to that stored fat.  Think about that!  All your work is to just maintain.

So if you start your day with a latte, then have a muffin add a bagel and some pasta for dinner, you come to boot camp and you might burn through half of those calories.  You don’t burn the stuff you want to get rid of off of your thighs, tummy or backside, BUT you keep doing it.  Why?? You are choosing food, junk food, you are letting the food control you.


Make the commitment to change your eating habits, dump the junk, drink the water that you need and exercise!!!!

Halloween is over and it likely was a scary night with all of the reckless eating but onwards my friends……

Candy is not your friend.  I am…so start listening to me!!!

Halloween Hangover remedy:

LOTS of water–eat real food, (lean protein, veggies) and get moving (show up to boot camp).

We have 7 weeks until Christmas…..that means a lot of parties, dinners, get-together, cakes, cookies, drinks, it means you need to pull it together!!  No maintaining through that! That is the recipe for waistline disaster.

Starting NOW it’s game on.  No more fooling around.  No more making excuses why you can’t.  No more giving in to food weaknesses.  No more nonsense.

Sneaky Calories?

As you know, I L-O-V-E donuts. I Just love them. Well, I have a love/hate. Donuts helped me get to over 225+ lbs so I hate that I love them so much.



This is like a rainbow for me *sigh*

Anywho…I saw this article and I wanted to share it because everyone bashes Krispy Kreme donuts because they are calorie and fat bombs and yes there are BUT there are a lot of other things on the “food” spectrum that will blow a donut out of the water.

Here is the article: 5 foods that have more sugar than a Krispy Kreme donut.

Here are a few of my quick fix to avoiding adding extra “unknown” calories/fat/sugar to your diet.

-Read the flippin label. If you are eating something processed…spin it around and look at the calories/fat/sugar. If your eating yogurt and it has over 20 grams of sugar…step away!

-Don’t drink your calories. You do not need a pumpkin spice latte or vitamin water. On that note…can we all please acknowledge that Vitamin Water is lame. Honestly…you’re smarter than that. If you are so worried about getting your vitamins try eating real food OR take a multi vitamin.



-Be salad savy. Some salad dressings pack a wack (bwahahaha-I type like I speak!) of calories/suga/fat. So if you think you are starving with salad…think again. Dressing on the side, and nothing creamy.

-Don’t get saucy! Sauces, dips, spreads can be l-o-a-d-e-d. Stop putting 12 coats of bbq sauce on your chicken. You are not painting the side of your house. 


If you make small changes everyday you will start to feel and see the results. You will not feel deprived,  I promise.

Be smarter about what you are doing…that is my safety messaging for the day!!

Be safe and healthy out there ; )






Are you stuck?



I’m not talking about being stuck in traffic or being stuck on level 42 of Candy Crush. BTW-please for the love….stop inviting me to play that game…never-gonna-happen….n-e-v-e-r! Is there a level 42 of Candy Crush?? Ok, back on topic.

So many people get stuck in their day to day routine and patterns. It’s easier to stay with the same ‘ol same ‘ol than to change things up. Those are the same people who complain, “I don’t know why they can’t lose 30lbs.”

Here’s my question … What’s wrong with you?

Why aren’t you willing to get un-stuck? Why are you so satisfied being where you are?  I know, work is stressful, the kids have sports, you have no groceries so you HAD to get pizza. I have heard it all before. 

You are stuck at an uncomfortable weight because you aren’t willing to change. It’s easier to accept where you are then to change the way you are. 

Being stuck where you are isn’t big news to you. You have been there for a while. You went a few days with salad for lunch then blew it becaue you were ‘starving’ and stressed and hit up a drive thru on your way home.

What I find amazing…and yes amazing is how you rationalize why you can’t lose weight or why you can’t spend a couple of hours a week commited to your health. 

You get unstuck by wanting it. You change by doing it!! 

How heavy will you have to get until you actually realize that you are overweight and outta shape? Then what? will you rationalize that you are too heavy to workout and completely give up? 


Being overweight can be fixed…but not by moaning, complaining, or excuse making.

You start now.  You start today. 

Not sure what you should be eating….grrrrrrrr and gah…..yes you do!!  You darn well know that having fries, burgers and pizza are not  good choices.  Not sure what is the best exercise…..grrrrr and gah again….just move.  The one you aren’t doing right now is way better than none!  

You are stuck because you have chosen to be stuck.

I hope this is a wake up call for those that need it. 

It’s time to move people (insert the “I like to move it” move it song here)

Go on…make me and yourself proud.