Monday, March 27, 2017

Are your Cravings Based on Comfort or Nutrient Deficiency?

Cravings can be intense—and often they go way beyond minor hankering. 
Surely, it can't just be that you want chocolate. 
There must be some reason that you need chocolate. Right? Unfortunately, you probably don't. In most cases, cravings aren't a physiological function telling you what you need. 
In fact, it's much more like that that they're a dysfunction.

The Likely Cause of Cravings:

While a subtle nutrient need is partly to blame, cravings arise for several reasons—and tend to include a tangled web of psychology, hormones, and other physiological issues.
Some research shows similarities between chocolate cravings and alcohol addiction, in that both alcohol and cacao contain similar neuroactive alkaloids (chemicals that tweak your melon). In other words, research suggests that chocolate is addictive. Another reason you could be craving that brownie is because of your emotional history with it. It's one of the great American comfort foods. We're brought up identifying chocolate with birthdays, Halloween, post-soccer game ice cream outings, and all those magic moments when you were a good little boy or girl who deserved a reward.
Furthermore, the chocolate you consume is filled with sugar—and sugar cranks up the "feel good" hormone serotonin (among other chemicals) levels in your brain, giving you a feeling of mild euphoria. When it's gone, you want more. Combine this sugar hit with the emotional issues and you've got one powerful craving.

Another Possibility: Nutrient Deficiency
You could also be craving certain foods—or certain food types—because your balance of carbs, protein, and fat is off.
If you think this may be the case, feed the craving with healthy food. 
If you're craving sweet things, increase your fruit and veggie intake. 
If you crave greasy foods, increase your raw nut or avocado (good fats) intake.
 If you find yourself craving meat and cheese, increase your lean protein intake with chicken, fish, eggs, and legumes. 
If you do this and it doesn't work, odds are that your cravings are more psychologically based.

Click here to view more 

Cravings stink...
And when you're trying to lose weight, they stink even more, as calorie deficits tend to increase cravings. In our most frustrated, give-me-the-donut-before-I-kill-someone moments, we'd all like a simple solution. Unfortunately, it doesn't exist. Finding your way around cravings requires a little patience and experimentation. It's just a matter of finding a healthy substitute, a little willpower—or some combination of both.

Shakeology can DRASTICALLY reduce your cravings making it easier to stay on track and reach your goals. 

Check out this Shakeology video for my SHAMROCK SHAKE CRAVING KICK!! 

(Comment Below) 
Do you feel your cravings are based on Comfort or Nutrient Deficiency?? 
Or something else?

Want more help or accountability with your health? 
Click here to contact me!! 

Friday, March 24, 2017


The Importance of Eating Every Few Hours

To improve your body composition, you cannot focus just on caloric intake and macronutrient (carbs, proteins, fat) ratios. You must discontinue eating just three large meals but instead eat regular, smaller meals every few (ideally 3) hours.

How will eating every few hours help?

The first reason this helps you to lose body fat fast is that more frequent meals means that your body will have a constant supply of nutrients. In turn, your body will no longer be forced to store extra nutrients and calories in fat. You will also have increased fat burning metabolism throughout the day. Secondly, you will not lose lean muscle mass. Lean muscle is important because it allows you to look toned but also helps your body burn fat at a faster pace. Finally, your body can better manage smaller meals. Your blood sugar levels will remain constant and cravings will diminish.
Eating more often will help you burn fat and lose weight. Eating every two to three hours will maximize the rate at which you burn calories (convert food to energy rather than store it as fat). 

This is a hardcore fact, which means disaster will strike if you go in the opposite direction:

Long periods of time in between meals or snacks will slow down your metabolism. This is why you probably know a lot of people who insist that they eat only one or two meals a day, yet can’t shed a single pound and remain much overweight.
It is a proven fact: Eating every few is necessary for optimizing your resting metabolism. It seems natural to skip meals if you want to lose weight. But it is not the frequency that made you fat. It is the total amount of food consumed; too many calories for your activity level, and those unused calories ended up getting stored as fat.
Does eating every two to three hours mean shove anything down your throat as long as you don’t let more than three hours lapse in between eating? Of course not. If you are going to eat every two to three hours, it is by far best to do this with a solid game plan behind it. The recommendation of eating every two to three hours is not a green light for habitually snacking on junk. If you eat every two to three hours, this will reduce your cravings for nutrient-scarce high-calorie foods and processed junk foods.

Why does eating every two to three hours result in a faster resting metabolism? Metabolism is your body’s use of oxygen to carry out all sorts of physiological processes. To do this, the body requires energy, and this comes from food. Too much food means unused energy that is stored as fat. Or, to put it another way, too slow of a resting metabolic rate means unused energy being converted to fat – even if you are not eating that much!

It works like this: 
When you eat every two to three hours, the body learns to expect food on a recurring, frequent basis. The body knows that food is coming soon. Therefore, the body doesn’t mind releasing stored fat in the form of energy. There is no need to hang onto stored fat (fuel source), if the body knows that another feeding is just around the corner. And to the body, “just around the corner” means within three hours. However, suppose you let long periods of time slide in between eating. Your body will think that a famine is occurring and will cling tightly to stored fat – stored fat in your stomach, thighs and anywhere where fat has a tendency to build up in your body. So even though YOU know that at 8 p.m. you will finally be able to sit down to a meal (your last feeding was at 1 p.m.), your body has no idea that food eventually will be coming.
Your body then goes into what is known as starvation mode, and will not want to let go or release any stored fuel (body fat). As a result, a person who skips meals and goes for long periods of time without so much as an apple or cup of yogurt will end up suffering from a slowed-down resting metabolism. Many people in this predicament will not understand what is going on, and will go even longer without food, thinking that will correct the problem. Instead it will make it even worse. You end up hungry all the time, miserable and staying fat.
Now, some dieters report not being very hungry and for that reason, will figure why not go ahead and skip meals. But even if you are not hungry, you need to eat every two or three hours! 
BIG Seinfeld Fan!! LOL! 

Eating every few hours will keep the fire stoked. 
Going long periods of time without eating will make the fire sizzle out. 
Eating every few hours means reasonably portioned helpings of nutritious food, rather than mindless indulging. 
Most of the feedings should consist of fruits, vegetables and whole-grain-based foods. 
Eating every few hours begins with breakfast.If you are struggling to lose weight, start eating every two to three hours and you’ll love what happens.


Comment below what meal or snack time you struggle with the most.
Want more 1:1 help with Meal plans and Eating? 

Wednesday, March 22, 2017

Business Opportunity LIVE Event!!

Have you ever thought about building a business that was based on health and fitness?

If the answer is NO well join the club! 5 1/2 years ago I would've said you were crazy if you told me I was going to be apart of the Top Team with Beachbody 3 years in a row, of a Network Marketing Company called Team Beachbody! For REAL!!

 I didn't even know what network marketing was when I joined Beachbody as a customer.

But what I did do was GOOGLE what a Pyramid Scheme was because people said that was what I was joining! Heck I didn't even know what it was! The only thing I knew was that the challenge group I participated in worked for me. I lost 30 lbs, I learned to eat clean, I changed my life and my families life and I wanted to shout it from the rooftops.

I didn't know how to build a following, I had less than 100 friends on Facebook but WHAT I DID

-Passion for helping others
-I was coachable and willing to learn
-I was willing to fail forward and learn along the way
-I was willing to put myself out there and share my story
-I was coachable, motivated and driven to make an impact

So if this sounds like you & you would like to learn more about what I do as a coach! How you could potentially become a coach on my team and learn how I went from building my business from my smart phone to my couch with my cats in 5 1/2 years then join me Monday March 27th for a no commitment required informational session.

I am going to share with you everything that you could possibly want to know about coaching, starting a business and creating an income for you and your family.

If this sounds like something you would like to do then simply click GOING or send me a message at

I am going to be opening up my next new coach university to a very small group of NEW coaches that are not already coaches!

If you are interested in learning more and are not currently working with a coach visit me at

Can't wait to share with you Monday!

Mark your calendars and set your reminders! It is going to be EPIC! I have so much to share, so many exciting training opportunities and ways to help you from re-inventing the wheel and cutting your learning curve in half.

Let's do this!!! ♥ YOU IN!

Click Here to Join the Event on Facebook:

Sunday, March 5, 2017

7 tips To Follow To Lose Weight, Get Healthy And Feel Absolutely Amazing!

Lately I have been doing a ton of investigating on my own and diving deeper into what I eat, why I eat and my relationship with food!! 

I came across the word Fit (ish) on instagram and I thought WOW!! That is soooo me! 

Does this define you like it does me!!! 

I know the benefits of working out and eating right.... but I am a total foodie!!
 I find that after 5 years of experience running online support that the challenge always comes from what we put into our mouth!

So with that in mind I wanted create a group that focuses on the 80%!! 
80% of your results will come from what you put into your mouth!
Healthy food doesn't mean that it has to taste bad!!! 
If you feel this way, Keep Reading!

7 tips To Follow To Lose Weight, Get Healthy And Feel Absolutely Amazing!

1. Eat real food

Don’t eat the packaged food. Eat food that is as close to its original state as possible. Make sure it’s fresh. That should make up the bulk of your diet.

2. Avoid processed food

Don’t eat anything that has a shelf life longer than yours. It’s just not a good idea. A lot of food addictions start off with these processed foods that contain all these assorted chemicals.

3. Limit caffeine and alcohol

It’s perfectly okay to have these in moderation as long as you don’t have an intolerance or reaction to it. Something people do! Be aware of how you feel after you consume them. I love to have a wine spritzer or at least 1 glass of water for every beverage consumed! 

4. Avoid sugar as much as possible

Nothing good comes from eating sugar. It’s just not nice to your body. Having some fruit and natural forms of sugar is fine but ideally, you want to keep it less sugar as much as possible. This is why berries, apples, oranges, and Melons are better than a banana! 

5. Avoid gluten

Some people have sensitivities — and some people don’t and can have it in moderation. If you don’t know, the best thing to do is be safe rather than sorry until you find out.
6. Avoid dairy
The #1 thing where I’ve seen the biggest difference in over decades of practice working one-on-one with clients is cutting out dairy.
Dairy has had by far the biggest impact when it comes to weight loss, clearing up skin, boosting energy and so much more.
It’s a really an amazing thing you can do and it’s one simple step. If you can avoid dairy, that’s huge!

7. Eat the highest-quality food possible

If you’re going to eat chicken, make sure it’s free-range chicken. If it’s beef, get grass-fed or finished beef. We’re talking about the food you put into your mouth, so the higher the quality of food the better.
This is one of the most powerful things you can do. You’ll start noticing a huge difference when you focus on this and cutting down foods that don’t have that level of quality.
You don't have to change EVERYTHING overnight, but keep in these tips in mind when you head out to the grocery store. Overtime you will get better at making better choices!