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Jouornal blog 2

4 Ways to stay Motivated after January

4 Ways to stay Motivated after January

It’s all fun and games making New Year’s Resolutions.  It is another thing altogether when you are put to the test to see them through.

If you are like the rest of us, February 1 is when the excuses roll in.  ‘I’ll go to the gym tomorrow night.” or “The Bachelor is on, I’ll just have this Monday night glass of wine, tonight.”

That is my experience.

I had to take Resolutions into a different category if I was to see them through.  I changed them to intentions and had to do a little extra work to see them through.

Here is my 5 ways to keep motivated ALL YEAR LONG:

#TransparentWrite them down

I mean this. Every day, EVERY. SINGLE. MORNING. I roll out of bed, when I said I would the night before and stumble to my journal. Even if I only have 5 minutes. I scribble out what I am grateful for, my 10 goals (Resolutions/Intentions), and mantras (like…”What kind of person do I want to be 10 years from now? Show up today as her…”  that kind of thing).

#Transparent-2Do a Cleanse

Not a diet cleanse, but a comparison cleanse.  If you keep your eyes on your own paper (I am talking to myself here) you will be far happier if you stay in competition with yourself.  Go back to #1, keep your personal intentions fresh at all times, then go easy on the social media game. You will also find that 30 minutes added back into your day gives you more time to reach your Resolutions. Did you know that 30 minutes a day of mindless scrolling adds up to 22 missed workdays over the course of a year?

#Transparent-3Get a New Toy

If your budget can afford it, choose something that is worth fighting for and practice delayed gratification.  It could be, “Go to the gym 4 days this week, on the 5th day get the Starbucks” Work for something. Your confidence will SKYROCKET.

#Transparent-4Post It

I am a believer that you can achieve what the mind conceives.  I write my goals down and post them above my faucet on my bathroom mirror.  I write mantras that I want to remind myself of. I write goals. I do this because I never remember them first thing each morning.  Life is busy, crazy, and hard. I need these posted as reminders. All this work on the easier days makes determines what type of person will show up when life gets rocky and resolutions are likely to be forgotten.

What do you do to stay motivated?

Copy of XO,

Originally posted 2020-01-26 02:38:45.

Motivated Monday Workout

How to stay motivated for morning workouts

How to stay motivated for morning workouts

Here are a few clever ways to stay motivated for morning workouts.

It’s a game of discipline and motivation to do what it takes to get up with your alarm and do what it takes to get started on the workout.  If your sheet win, you are missing out on added energy, improved mental health, a reduced risk for heart issues, and more.

#TransparentMake it your top priority to get as much sleep as possible.

If you don’t get enough sleep, you might find mid-afternoon crashes.  If you wake up earlier for workouts, you have to realize that you need to go to bed earlier.  Adequate sleep is non-negotiable.

#Transparent-2Pick out something fun to wear the night before.

Go for bright colors in the winter. Set yourself up to win with the discipline of packing the night before.  It seems obvious and simple, but few actually do it. That is also why few actually do the morning workouts.

#Transparent-3Stop hitting snooze

Think about it, you set an intention and attached a time the night before. Hitting snooze is actually quitting on yourself before you even get out of bed.  Set the time, be the person who shows up. The you at 2:00 will thank you for your discipline.

#Transparent-4Listen to music while you are getting ready

Your brain produced dopamine when you listen to music. Dopamine is the feelgood or happy hormone.  You will be energized before you even get started.

#Transparent-5Turn your light on right away

This is only possible if you do #3 well.  Don’t hit snooze. Jump out of bed, turn on the lights, no turning back.


In the end, remember that all that matters is that you are committed to moving your body because it is good for your heart, endorphins, skeletal system, lean muscle, and sense of well bein

Originally posted 2020-01-11 02:10:01.

Scale and feet

Sometimes the scale does lie…

Sometimes the scale does lie…

Question: Where on your body are you trying to lose fat?

This week, one of my clients asked me if it’s normal to NOT see the scale change despite eating healthy, working out and liking the way she is looking and feeling.  She didn’t have a lot of weight to lose when she signed up for SOS (Suz on Your Shoulder) and really was hoping to tone up so she could feel confident and fit. Now that she’s lost 7 pounds… the scale isn’t changing as much but she is noticing changes in her body.  Her bra is loose, her jeans are wiggly, and shirts don’t pull across her back when she is working at the computer. The old her would’ve been upset without seeing the scale change.  Here is what is happening: she IS making progress because she is losing body fat!

Here is the truth: weight loss is different from fat loss. As a Certified Nutritionist that specializes in weight loss, my 1:1 clients weigh themselves weekly and we use those numbers to guide my personalized recommendations when working together in my programs. Weight loss is so much more than just how much you weigh on the scale. In fact, I always tell my clients our number one goal is not just weight loss… it’s to create a body you feel confident and comfortable in and to have food peace no matter what number is visible on the scale!

The number on the scale does not tell you if you’re toned. This is the value of working 1;1,  when I explained to my client that although the number on the scale isn’t changing, her body is which 100% means she is making progress. That’s because when you eat the proper amount of food and strength train (even at home) you can lose fat while maintaining or even building muscle! As this happens, the scale may fluctuate with no significant changes BUT your body is going to look fit and strong!

Are you trying to lose fat so your arms and legs look toned and feel better?  Now’s the time to put in the WORK to lose that extra weight while we’re hibernating at home so you can come out of quarantine 2020 feeling like the most confident version of YOU! My 1:1 Program called Babysit My Plate shows you exactly how to lose fat by eating the right foods and making healthy food choices.

What is one thing (besides the scale) that you use to track and measure your progress or hold yourself accountable?

Click here for my Favorite Fiber Finds

Originally posted 2020-07-04 09:20:17.