6 Ways to Improve Your Health + Mindset for Success in the New Year

You have the intention and desire to lose weight. You’re tired of feeling sluggish, not fitting into your clothes comfortably, lacking confidence, running low on energy, or receiving negative doctor’s reports concerning your health. I have definitely been there so I understand how you feel. You want to make changes, but you aren’t sure where to start. All of the information online seems conflicting and overwhelming

Or perhaps you have started, but have fallen off track due to the holidays, traveling, family obligations, etc. But now you’re ready to get back into the swing of things and pick up where you left off

No matter where you’re at on your journey, this blog post is for you!

I’m covering 6 ways to improve your physical health and 6 ways to improve your mindset so you can be successful in the New Year and beyond!

You need to focus on improving both along the way if you want to achieve long-term, sustainable changes! No magic potions or quick fixes here!

So let’s get into it!

Since you can’t outwork a poor diet and 80% of your weight loss results will come from making changes, here are some easy healthy eating habits you can begin with

Start with 1-2 that seem feasible for you. Once you are consistent, add another, and then another…

  1. Plan the following day’s meals & snacks– when you have a plan you’re more likely to eat foods that are in line with your goals and the office doughnuts and fast-food on the way home, will be less appealing. If you feel you could benefit from receiving a weekly personalized weight loss meal plan, I proudly offer that service! Click here to learn more!

2. Eat green veggies at 2 meals + 1 snack – I call this the “Volume Method.” This method adds fiber to your meals, which promotes fullness. You also receive vitamins and minerals that aren’t available through processed foods. This could look like filling ½ your plate with green veggies at lunch and dinner. Tossing in a couple of handfuls of spinach in your morning omelet, or enjoying a delicious green smoothie for a meal or snack

3. Take a 20 minute walk on your lunch break – getting in more non-exercise activity is highly underrated. Non-exercise activity thermogenesis, or NEAT, can help you burn more calories throughout the day. Plus this short break can help you feel refreshed and less stressed. If walking outside is not feasible due to the weather, you can follow along to a YouTube indoor walking video

4. Eat protein with each meal of the dayprotein is the most filling macronutrient in comparison to carbohydrates and dietary fats. A portion of protein could be 2 whole eggs or 4 ounces of chicken, turkey, fish, pork loin, or extra lean ground beef. Adequate protein intake of 0.8-1 gram per pound of body weight is recommended to preserve lean muscle mass. Muscle helps you burn more calories at a resting heart rate throughout the day

5. Eat more natural foods (less packaged food) – Eat more foods with ingredients you can pronounce, such as the lean proteins listed above, whole grains, beans/legumes, nuts/seeds, and low-fat dairy. If you can’t pronounce most of the ingredients on the back of the package, chances are your body will not recognize it as food; meaning the body cannot use it for energy. Packaged foods are highly processed (stripped of nutrients) so they offer very little nutritional value. They are mostly filled with sugar, sodium, chemical additives, and saturated or trans fats. These foods are manufactured to be highly palatable so they become addicting, which fuels your cravings for more

6. Drink more herbal tea & water for liquids – the liquid calories from soda, juice, alcohol, and specialty coffee beverages, adds up quickly and does not help you feel full and satisfied compared to solid food. Sparking water and fruit-infused water are both great ways to increase your water intake without the extra calories. Ideally, you should be drinking ½ your body weight in ounces of water per day

Now that you have some starting points for easy ways to dial in on your nutrition, what will keep you focused when the journey gets a little tough?

Make these 6 mindset shifts to keep you from yo-yo dieting and saying to yourself “I’ll start over on Monday”

1. This is a marathon and not a sprint – You have to be committed to a long-term lifestyle change. What approach can you take to eating healthier that is sustainable for you? You didn’t gain the weight overnight, so you can’t expect to lose it overnight

2. Take your focus off the scale – Yes, weight loss is the goal, but there are so many other ways you can gauge your success that are also important – do you have more energy? Better sleep? An improved mood? Better eating habits? You can lift heavier or workout with more intensity? Has your digestion improved?

3. Progress over perfectionProgress is not liner. Some weeks’ you might lose 1 pound, the next week ½ a pound, and for a couple of weeks, the scale might stay the same. The point is to keep moving forward. It is part of the journey you need to embrace because it happens to us all. The process may seem slow, but quitting surely won’t make it happen any faster

4. When you get off track, it’s not the end. You can begin again – Don’t stay stuck. Evaluate where you’re at and why you’re there. Then make changes. When in doubt, remember your “why” to keep you focused and motivated

5. Small changes add up – No change is too small. Forward is forward; no matter the pace. Consistency is the name of the game. When you’re consistent with your habits, you will see positive changes

6. Abundance instead of restriction – Avoid thinking in terms of foods you “can’t have.” Why? Because truly all foods can fit into a healthy lifestyle. You can have what you want, just not all of it all of the time. Instead consider what you can add – discover new foods, spices/seasonings and new food preparation methods (hint: get an air fryer!). When you restrict the foods you eat, that only leads to frustration, burnout, and you wanting to return to your old pattern of eating that wasn’t working for you. It’s also important to consider how much of a blessing it is to have access to fresh, healthy food!

When you get your body and mind aligned, you’ll actually start working for change in some way on a daily basis. You’ll build resiliency overtime so you won’t give up when life throws you a curve ball!

How are you getting your mind and body prepped for success?

For the ultimate new year reboot + reset, check out my 7-Day Real Food Reset Program where I show you how to detox naturally in 7 days by eating whole foods! Learn more here!

Yours in wellness,

Sharae

Nutritionist + Women’s Health Coach + Blogger

Owner of Fab + Fit Health Coaching

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Learn more about my products and services here!

Join my Fab + Fit Facebook Community!

Follow me on Instagram!

10 Tips to Enjoy a Balanced Holiday Dinner

Are you wondering how you will achieve balance between enjoying holiday meals and achieving your health goals? Sure, this is the time of year when most people gain weight. But that doesn’t have to be your story.

I can understand how the holiday’s might make you anxious and wonder if you should just throw in the towel and begin again January 1st. Before you even think about quitting, check out my top 10 tips that will help you achieve balance at your next holiday meal!

1. prepare a healthy dish so you have an option. Don’t feel embarrassed to kindly ask what is on the menu so you can plan accordingly

2. eat before you go. Have a light snack so that you’re not ravenous and tempted to overindulge. A piece of fruit and nut butter, a low-sugar protein bar, or veggies and hummus are all great options

3. have a balanced plate. Start by filling 1/2 your plate with veggies and the other half with foods you enjoy. Consider taking small amounts of some foods you don’t typically eat throughout the year

4. hydrate! You might be eating foods that are higher in sugar and salt than what you’re used to. Avoid bloating and constipation with plenty of water. Ideally, drink 1/2 your body weight in ounces of water daily. I also like drinking water before a meal and during the meal to fill my belly and prevent overeating

5. wait 20 minutes before going back for seconds. It takes about 20 minutes for your stomach to send the signal to your brain that you’re full. If you allow your food time to digest, you might realize you don’t want anything else or at least not as much

6. enjoy the festivities for more than the food. Enjoy time with family and the opportunity to relax. Try not to make the holiday all about food

7. eat slowly and mindfully. This relates to tip 5. When eating mindfully, you’re engaging your senses and really taking the time to slow down and savor your food. Food is meant to be enjoyed!

8. movement. Try to stay active through the day with a workout, brisk walk or volunteer for kitchen clean up

9. have a post-holiday plan. Have a plan to get back to your normal eating habits the next day. Hydrate and get in some movement too

10. be kind to yourself. Never, not just during the holiday, feel bad about anything you’ve eaten! No one is perfect. You didn’t fail. The only time you fail is with you stop trying. So no matter what, learn from it, give yourself grace and keep moving forward!!

Of course, this journey is yours. So take what you want and leave what you don’t!

Which tips will you use this holiday season?

I’m here to help you make this holiday season your fittest and most fabulous holiday yet without sacrificing flavor. Keep the momentum and finish the year off strong!

My Healthier Holiday Favorites e-cook book includes 50 healthier holiday classics for delicious dinners, scrumptious sides, and decadent desserts!

  • Pumpkin Mac n’ Cheese
  • Scalloped Sweet Potatoes
  • Savory Breakfast Biscuits
  • Roasted Broccoli with Pecans
  • Crispy Pork Tenderloin
  • Cajun Collard Greens
  • Dark Chocolate Turtles
  • Pumpkin Tarts

Just to name a few!!

Drooling Yet?!

This e-cook book will help you stay on track this holiday season with crowd-pleasing main dishes that are more elaborate than a roasted turkey, seasonal sides that will make your guests want a little bit of everything, and of course desserts that will entice and are naturally sweetened!

Ready to start cooking?

Purchase my cook book here!

Yours in wellness,

Sharae

Nutritionist + Health Coach + Blogger

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy!

Connect with me on Instagram!

Join my free Fab + Fit Facebook Accountability Group!

Lean more about how I can support you on your journey through 1:1 Health Coaching or Meal Planning Services!

IAm Transformed Podcast Interview!

I was recently interviewed by Dr. Veronica Outlaw of the IAm Transformed podcast! I had the honor of being her first guest!

I shared my 10 year journey to a healthier me and how I used that transformative process to launch my health coaching practice where I empower and equip career women to create healthier habits and eat in way that is satisfying and sustainable!!

If you’re struggling with weight loss, then listen 🎧 to discover how you can lose the physical and mental roadblocks that have been holding you back from achieving long-term success!!

Listen on Anchor

Watch on YouTube

Thank you in advance for tuning in!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health Coach + Blogger

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy!

Follow me on Instagram!

Join my free Facebook Group

Learn more about how you can work with me!

How did I lose 60 pounds?

So….how did I lose 60lbs? Check out my podcast interview with Christian J Evans of Christian’s Weight Success!

iTunes: https://itunes.apple.com/us/podcast/the-christians-weight-success-podcast/id1400562968?mt=2&uo=4 

Google Play: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy80ZjM5OGIwL3BvZGNhc3QvcnNz 

Spotify:  https://open.spotify.com/show/2P6IPtGVA8NSiz9MBKPPKn 

Yours in wellness,

Sharae Jenkins, MBA

Nutritionist + Health Coach + Blogger

Helping career women who struggle losing weight create effective + sustainable lifestyle changes while eating food they enjoy!

http://www.fabandfitcoaching.com

Follow me on Instagram!

Want results? I’ll show you how!

Have you tried diet after diet, but haven’t been able to KEEP it off?

If so, check this out:

>> Get fit and healthy…for good <<

If you want a weight loss strategy that allows you to maintain your results, it needs to cover 3 critical bases:

1) It needs to be right for your TASTEBUDS. It lets you enjoy your favorite meals (in a balanced way) so that you never feel deprived.

2) It needs to be right for your BODY. It helps you feel your best so you actually feel MORE energy while following your lifestyle plan. No more constant hunger and fatigue.

3) It needs to be right for your LIFE. Unless you have a personal chef, you can’t have 3 hours of food prep go into your meals each day. You probably can’t spend 2 hours at the gym each day, either. Nor would you want to! I know I wouldn’t…

My 28-Day Total Body Clean-Up Challenge will give you everything you need to create healthy habits that work for you and take the next step towards being fit and confident.

This online program is designed to help you lose the stubborn pounds, detox, and add nutrients to your day!

>> Get Fit & Healthy  <<

I hope you check it out and experience the impact that easy-to-implement eating and lifestyle habits can make for your health and weight! 🙂

Yours in wellness,
Sharae Jenkins, MBA
Nutritionist + Health Coach + Blogger

P.S. The reason that all the “quick fixes” you’ve tried in the past didn’t work is because you can’t turn a quick fix into a lasting fix. Lasting weight loss requires a different approach… one that is effective AND sustainable.

Grab your spot in the 28-Day Total Body Clean-Up Challenge!

Why most people FAIL at losing weight…

Have you ever gone on a diet, only to end up gaining all of the weight back (and more)?

I’ve been there too and I know how frustrating it is.

You start off excited, filled with motivation.

Maybe you lose some weight right away…or maybe you don’t.

Sooner or later, you just reach a breaking point.

The boredom. The feelings of deprivation. The hunger.

You tell yourself “I’ll get back to my diet on Monday”.

Then Monday comes and it becomes “Next Monday”.

Next Monday” becomes “The 1st of next month”.

On and on it goes until you forget all about your plans to return to the diet.

That is, until you hear about a NEW diet.

“This diet lets me eat sweet potatoes on Sundays before 6pm, so maybe this one will be different!”

Of course, it isn’t different. The cycle repeats again and again.

The fact is that weight loss is relatively easy. The tough part is KEEPING it off.

There are many so-called “quick fixes” that promise to deliver weight loss.

The problem is they don’t help you keep it off.

That’s because losing weight and keeping it off are completely different.

“Quick Fixes” don’t work long-term because they’re not DESIGNED to work long-term.

If you’ve been tempted by the promise of sudden and dramatic results in the past, I don’t blame you.

Who WOULDN’T want fast results?

It’s natural to want to free yourself from a problem as quickly as you can.

But there are two problems…

1) It doesn’t really work that way. Having an extra few dozen pounds isn’t like having an ear infection. A short-term treatment plan is not going to give complete relief.

2) People who sell restrictive “quick fixes” know you WANT to believe that it DOES work that way. They know it’s not true and quite frankly, they don’t care.

They lie to make money off of you, claiming things like “You’ll lose 20 lbs in 4 weeks…AND you’ll keep it off”

You pay up, experience an initial rush of excitement, and then end up mad at yourself for gaining the weight back. The truth is they’ve set you up to fail.

Meanwhile, they’re laughing at the way to the bank.

And the unfortunate reality is that diets do NOT prepare you to keep it off.

You don’t need to turn a rigid 21-day detox into a 365-day detox year-after-year.

You need a radically different approach.

Instead of hard-to-follow diet rules, you need easy-to-implement eating and lifestyle habits

The easier a habit is, the easier it is to stack OTHER habits on top of it. This allows you to radically change your eating habits (without feeling like you’ve made any big changes at all).

And, since it doesn’t feel like a strain or a burden to keep these habits going, you’re able to keep at them for the long-haul…allowing you to keep the weight off.

You need effective changes to reach your goals… but if you want sustainable success, you need sustainable habits.

Does that make sense?

Yours in wellness,

Sharae Jenkins, MBA

Nutritionist + Health Coach + Blogger

http://www.fabandfitcoaching.com

P.S. I’m curious… what was the craziest diet you’ve ever been on? Hit “reply” and let me know. 🙂

How I Built My Health Coaching Business Around Empowering Women

I recently had the amazing opportunity to be interviewed by Ashley Sauve’, The Growth Lead at That Clean Life! That Clean Life is a female-owned online software company designed for wellness professionals to empower our clients to eat smarter. This platform allows me to serve my clients by providing them with delicious weekly, personalized meal plans that are nutritious and gets them excited about eating healthy! My clients succeed in their weight loss goals and I can also grow my business!

That Clean Life conducts monthly interviews with their community members. During the interview, I was able to share why I started my health coaching business, Fab + Fit Health Coaching, LLC, and how I almost allowed fear and comparison to keep me from pursuing my passion and ultimately, my purpose in life! My purpose? It is to empower women and equip them with the tools they need to achieve their goals so they can go from merely surviving to thriving!

Read the full interview here!

Yours in wellness,

Sharae

Follow me on social!

Instagram @mypassion2purpose

Join us in my Fab + Fit Facebook Community Group!

Download a FREE 5-Day Meal Prep Sunday Program! This meal plan comes complete with recipes, an itemized grocery list, and a meal prep guide to show you how to get it done! Oh and you can prep for all 5 days in about 2 hours! Yes!

7 Practical Ways to Form Healthy Habits that Stick

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You’ve probably heard is takes 21 days to build a habit. However, more recent studies suggest that it could take up to 66 days based on your ability, motivation, and external environment. But don’t get discouraged! Even though habits aren’t formed overnight, I can assure you that over time with patience and consistency, you can develop the habits you need to create a lifestyle that works for you and helps you crush your goals!

1 – Start simple, start small – you don’t need to change everything at once. I know you’re ambitious and hardworking, but this is one area where you don’t want to necessarily hit the ground running and overwhelm yourself. If you attempt to change too many things at once, that could lead to burn out and actually cause you to get discouraged. It’s better to start off by mastering 1-2 habits at a time and then moving on from there

The best place to start is with implementing habits that help you eat better like adding a green veggie to your dinner each day, taking lunch and snacks to work, including a lean protein with each meal, looking up restaurant menus online beforehand so you arrive at the restaurant with a game plan, or choosing sparking water over soda

2Environment is key – the environment that you have the most control over is your home. To make your environment work for you, have healthier options readily available. Pre-cut your produce so you can quickly grab it for a snack or add as a side dish to your dinner. Leave a fruit bowl on the kitchen counter as a reminder to grab a piece if you need a snack. If you’re storing your produce in the fridge, keep it at eye level so that you’re more likely to reach for that first

Keep trigger foods out of the home or in hard to reach places. If you live with someone, tell them about your goals, why they are important to you, and ask them if they can hold you accountable

3Be kind to yourself – How would you speak to a friend who slipped up? Would you scold them for the choices they made? Or would you encourage them to stay in the game? Don’t beat yourself up. You formed these habits long ago, so it will take time to change them. Remember that repetition builds mastery. Habits are formed when you work towards them daily

4Be proud of yourself every step of the way – don’t wait until you’ve reached your goal weight to celebrate. Celebrate those small wins and non-scale victories, along the way. When you learn to celebrate more often, this will keep you more motivated in the long run. Don’t just focus on the end goal, but also find ways to enjoy the process to reaching the goal

5 Get accountability – I touched on this a little in step 2! Accountability could come from a family member, close friend, co-worker, a workout buddy, online fitness community, or a coach. When we tell someone else about our goals, we are more likely to stick to them because most of us do not want to disappoint other people. When we commit to just ourselves, it’s easy to brush off what we should be doing. But when we add that extra layer of support, we are more likely to succeed!

If you’re looking for accountability, you can join my Facebook Group! Or if you’re looking for 1:1 support from a health coach, I am accepting personal coaching clients. You can click here to learn more about how I can support you!

6Find an activity that makes you happier – physical activity is important, but you don’t have to follow an exercise regimen you don’t enjoy. Find various ways to get active that you like! This could be running, kickboxing, CrossFit, Yoga, boot camp, dance fitness, etc. The key is to find what you like so that you look forward to actually doing it

7 – Manage your stress – when we are less stressed, we are more energetic and we are also more likely to eat better. High levels of stress could lead to emotional eating, which isn’t the most productive way to handle stress. Stress is unavoidable. So what we can control is how we respond to it. Write out a few tools you can use the next time you are tempted to eat to soothe your feelings. This could be deep breathing, journaling, going for a walk, calling a family member or friend, painting your nails, reading, an adult coloring book, watching a movie or YouTube video, or sometimes you simply need to give yourself permission to rest

Sometimes what keeps us from moving forward is not even knowing where to start. But I am confident that as you start implementing these habits, you will be well on your way to not just losing weight, but strengthening your mindset and developing a healthier relationship with food!

Yours in wellness,

Sharae

Instagram @mypassion2purpose

Subscribe to my Fab + Fit Email Newsletter!

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How to Stock Your Clean Eating Pantry + 14 Recipes You Can Make Today!

I know first-hand how important your environment is to your success and commitment to a healthier lifestyle. While there may be factors that are outside of your control, your environment is the one thing you can control to make it conducive to your goals. You may be wondering “How do I begin changing my environment?”

This Ultimate Guide to a Healthy Pantry is your go-to resource to help you stock your pantry, refrigerator, and freezer with staple items that you can have on hand to easily whip up a delicious healthy meal! Having these foods on hand will also help you avoid constant trips to the grocery store throughout the week, because who has time for that? With your busy schedule, I know you don’t!

In this guide, I’m also showing you how to put together some of these ingredients to create meals you will actually enjoy! These 14 recipes rely heavily on pantry staples, dry foods and frozen produce. I included these specific recipes because there may be instances where you have little to no access to fresh food. I want you to still feel empowered to eat healthy and make the most out what is available to you at that time!

These recipes are full of flavor and nutrients while still being accessible and affordable!

  • There are enough recipes to make three meals and three snacks for 7 days for lots of variety if you wanted to use these recipes to create your weekly meal plan
  • An itemized grocery list to make shopping quick and easy if you choose to make all 14 recipes for the week

And don’t worry! These recipes are perfect for both new and experienced home cooks because they are simple and can make enough to have leftovers for a few days!

CLICK HERE TO DOWNLOAD THE FREE GUIDE!

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If you would like more support from me in the area of accountability, goal setting with specific and realistic action steps, and a weekly personalized meal plan, then I invite you to schedule a FREE 30-minute discovery call with me to learn more about my 1-on-1 private health coaching and Meal Planning programs!

I hope you enjoy this pantry essentials guide and the recipes as much as I enjoyed creating this resource for you!

Yours in wellness,

Sharae, MBA, FNS

www.fabandfitcoaching.com

Instagram @mypassion2purpose

Join us in the Fab + Fit Facebook Group!

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Divine Purpose Magazine Contribution

I had the amazing opportunity to be a featured writer in the April Edition of Divine Purpose Magazine!

Divine Purpose Magazine is an international, online Christian magazine designed to help men + women of God understand how to walk in the divine purpose God has for their lives

The magazine is a quarterly publication with a record reach of 10,000 persons since the magazine began in 2017. It promotes persons from around the world who have accepted the call to live for Jesus Christ + are doing all that it takes to do what He has called them to do

The theme for April is “She Soars!” It features women of God who are currently walking in their divine purpose + covers topics, such as financial prosperity + business development + living a balanced life + women’s health + wholesome fashion!

I had the pleasure of contributing to their women’s health section where I shared how you can take care of your mind + body + spirit in 2020 so you can soar!!

Click the link below to read the April edition + check out my contribution on page 33!!

www.vickiolton.com/divinepurposemagazine

Yours in Wellness,

Sharae

Connect with my on social! @mypassion2purpose

http://www.fabandfitcoaching.com