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Tag: january newsletter

image of Marissa on her phone and laptop, smiling, talking to a client.

January 2020: Sustainable Change for Maintainable Results

My mission for 2020 is all about using the right method for each client’s success, wellbeing and enjoyment in their fitness journey. My services have never been

January 2019: New Years Goals

Happy New Year!! This email newsletter has been a LONG time coming since yousubscribed to this email list, but it is finally here, and I

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Discipline is made in the moments no one will ever

Discipline is made in the moments no one will ever see the choices you make.

When no one but you can validate yourself for the choices you’re making…

Too many of us depend on others to validate our choices before we take action on them.

When was the last time you gave YOURSELF permission to do something for you?

#selfcareisntselfish #fitnessmotivations #doitforyourself #gymtips #hustling #fitnesstip

“Can I really accomplish this goal set out for m

“Can I really accomplish this goal set out for me?”

That voice in your head is your worst enemy.

That voice will try to take up as much space as it possibly can so that your head is so crowded with worry and fear, that you’re not able to focus on just DOING what needs to be done in the moment.

Because I PROMISE you.

If you put your head down and focus just on what needs to get done each DAY… (looking just 6 inches ahead of you at a time)...

You will look up in however many weeks it takes, and you will be blown away by your results.

#fitnesstip #fitnessmotivations #ﬁtnessjourney #weightlosss #musclebuildingtips #workoutplan

What if I told you that getting healthy and losing

What if I told you that getting healthy and losing 15 or more pounds of fat is EASIER than all of these things?
⠀
That you don’t have to cut out everythin you’ve ever enjoyed eating or drinking to see results?
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That it won’t take 2 hours of your time per day to make progress?
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That you can still have date night, go out with friends, and make mistakes from time to time?
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Well… I have told plenty of women that.
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Most of them don’t believe me, or the concept is so over their head that they try to accept it as truth but don’t know what to do INSTEAD.
⠀
So today, let’s break it down.
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❌ INSTEAD OF CUTTING OUT SUGAR..
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✅ Try ADDING in more fruits, vegetables, and starchy carbohydrates that are filling, nutrient dense, and have plenty of natural sugars. Oh and having something sweet (like actual dessert) every day, too. 😇
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❌ INSTEAD OF CHOKING DOWN COFFEE BLACK…
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✅ Try opting for a sugar free sweetener, stevia, or splenda and swapping whole milk for skim or almond.
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❌ INSTEAD OF TRYING TO HIT 10K STEPS/DAY (by running laps around your house at 10pm at night)
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✅ Try finding the average step count you’re already doing, and increasing it by 25-30%
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❌ INSTEAD OF GOING COLD TURKEY ON EATING OUT…
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✅ Try incorporating more variety in how you cook at home, have FUN with it, and plan IN a few meals out per week to your diet with good options.
⠀
𝗪𝗵𝘆?
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Your progress might be slower initially…
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But doing it this way will allow it to stick for LIFE.
⠀
So that way… you’re not on the hamster wheel of gaining and losing the same 15+ pounds for the next 3 decades. 💗

Labeling foods as “good” and “bad” is not

Labeling foods as “good” and “bad” is not doing you any favors.

or “healthy” and “unhealthy.”

How you speak about food 𝐦𝐚𝐭𝐭𝐞𝐫𝐬…and labeling food as good/bad is going to have either a neutral or negative effect on your behavior.

Here’s what I mean.

You might think, “oh ho hum, bad food IS bad for you! So what?!”

I get it - it’s valid. It seems stupid. I know.

There are obviously foods that are more and less nutrient-dense, and more and less aligned with our health goals.

But when we label something as bad, we are now involving 𝐦𝐨𝐫𝐚𝐥𝐢𝐭𝐲.

It gets 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥.

So if we eat that “bad” food not only is the food bad...

but our 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫 is now also “bad.”

We become a “bad person,” or a failure, or a screw-up.

So if we are not careful... Making one bad choice can lead us to believe that we’re “totally off plan” and therefore, we have to “start over tomorrow” instead of just letting it be what it is.

𝐎𝐧𝐞 𝐜𝐡𝐨𝐢𝐜𝐞 that is less nutrient dense than the rest of our other choices.

If we stop assigning morality to our food, then we will more than likely stop self-sabotaging behaviorally.

We all do this at some level. It’s in our nature as humans to label things to make sense of things.

What I encourage you to do here is not defy human nature, but be cognizant of how you’re currently labeling things, and challenging those beliefs to put more productive labels in place.

Instead of calling food “good” or “bad,” try “more nutrient-dense” or “less nutrient-dense.”

Instead of “healthy” or “unhealthy,” try “more aligned with my current goals” or “less aligned with my current goals.”

Doesn’t that already feel less 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥?

#nutritiontip #fitnesstip #weightlosstip #mindsetmonday #healthyminds #fitnessmotivations #fitnessmeals

Say goodbye to the days of chugging a disgusting p

Say goodbye to the days of chugging a disgusting protein shake down at 10pm because you were behind on your protein intake (trust me… I’ve been there).

If you struggle with hitting your daily protein intake, give this quick tip a try!

#fitnesstip #fitnesstipsforwomen #proteins #proteinmeals #nutritiontip

Do you consider yourself a “grazer” or “nibb

Do you consider yourself a “grazer” or “nibbler” instead of someone who eats full meals?

This could be hurting your fat loss progress, big time.

Start by making this shift and you’ll find the need to snack will go down a lot!

A balanced meal includes:
✅Palm size serving of a lean protein source
✅Cupped handful of a complex carb source
✅Fist-sized serving of veggies
✅Thumb-sized serving of a fat source

Most of us don’t eat enough meals like this so we finish our plates not fully satisfied, leaving us scouring the pantry for more.

Try putting together a larger, complete meal and you’ll see the difference!

Save this post and give this a try if you struggle with snacking.

#fitnesstip #fitnesstipsforwomen #nutritionadvice #nutritiontip #fatlosstip #fatlossgoals

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