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

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

2 – Environment 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

3 – Be 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

4 – Be 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!

6 – Find 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!

 

 

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!

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!

 

 

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

 

5 Breakfast Must Have’s for Fat Loss

Breakfast is my favorite meal of the day! It also sets the tone for the rest of the day. You’re more likely to make healthier choices throughout the day when you start off with a well-balanced, tasty, nutritious meal. Breakfast also kick starts your metabolism. The function of your metabolism is to serve as your internal engine that keeps you burning calories

If you want to know how to create a breakfast that you enjoy eating and that fits your lifestyle, then keep reading!

• I plan my breakfasts first around a protein option. Protein plays an important role as a key energy source for the body and it helps keep us fuller longer. As often as possible, “prioritize protein” in all of your meals. Especially if you’re incorporating strength training into your exercise regimen. Consuming adequate protein can preserve lean muscle mass, which can be loss during weight loss. Lean muscle helps us be more metabolically active throughout the day, which means we burn more calories even while at rest. As in, I am burning calories right now as I draft this blog post while sitting at my desk!

Great breakfast protein options include eggs, because they are inexpensive and can be prepared in a variety of ways: scrambled with veggies, made into egg muffins, a frittata or an egg casserole. Non-fat plain Greek yogurt is packed with protein and it’s low in fat. It can be naturally sweetened with stevia, monk fruit or fresh fruit. Lean protein breakfast meat options like chicken sausage, turkey sausage or turkey bacon are low in saturated fat and high in protein

• Second, I include healthy, complex carbs. Carbs are not the enemy! Carbs are actually the body’s preferred source for energy, which is why low-carb diets leave you feeling so weak and irritable. Carbs are especially necessary to include in my breakfast, because I work out in the morning and have used up some of the carbs stored in my body to power me through my workouts. My body also used carbs while I was sleeping. So as a side note, you burn some calories while you sleep. I also love oatmeal sweetened with honey, maple syrup, stevia, monk fruit, or fresh fruit. You can even add some pecans, walnuts, slivered almonds, pumpkin seeds or nut butter and you are golden! But just a little side note that the pre-packaged oatmeal usually has added processed sugar so try to avoid those as often as possible

If you like bread, make sure it is whole grain or sprouted. I love the Food for Life Baking Company Brand A.K.A Ezekiel Bread and the Dave’s Killer Bread. Carb options that aren’t as filling include fruit juice, most cereals and other refined carbs like white bread, muffins, doughnuts, bagels, or croissants, because they breakdown rapidly in the body and cause blood sugar spikes followed by a crash

• Include high fiber foods like fruits and veggies, which help to promote fullness. Women should consume an average of 25 grams of fiber per day

 

• Eat your calories instead of drinking them. Fruit juice is high in sugar and low in fiber. If you’re a juice drinker like I was, start by diluting it with water. So half water, half juice. Then add less juice from there as your taste buds adjust. An exception to this is if you make a green smoothie, since those are typically made with water, whole fruit, veggies, a protein source and a healthy fat. If you want to learn more about how I make filling green smoothies, check out my Ultimate Green Smoothie post here!

 

• Eat on a plate. Our goal at every meal should be to slow down and eat mindfully – meaning we are focused on what we are eating, engaging our senses and not eating while stressed or distracted. I understand we’re all busy and mornings can be hectic, but allow yourself time to digest and enjoy your food. Did you know it takes about 20 minutes for your stomach to send the signal to your brain that you’re full? If you’re scarfing down your food in less time than that, then you may end up eating more food because you didn’t allow yourself to experience fullness before going back for seconds

 

If you’re looking for a breakfast recipe that includes my must haves, check out one of my newest breakfast obsessions! Sweet Potato Chicken Sausage Egg Bake!

What breakfast must haves would you add to this list?

P.S. If you haven’t heard the exciting news yet, I’m now offering 1:1 online health coaching! Who is my coaching program for? It’s for busy and ambition women who struggle losing weight and want to finally ditch dieting, create healthier habits, and strengthen their mindset while eating food they enjoy! Yes, that is possible! If you want more of the juicy deets, then click here and make sure you schedule a FREE 30-minute discovery call with me! I look forward to hearing from you!

P.S.S. If you would like additional recipes, health + wellness tips, inspiration, and hear special announcements first, then sign up for my email list! I’ll be popping in your inbox no more than once per week!

Connect with me on social too!

Instagram @mypassion2purpose

Facebook

Yours in wellness,

Sharae

 

7 Ways to Master Your Mindset

The most popular New Year’s resolution people set is vowing to lose a certain amount of weight usually by a certain time. While they may have the right intentions for wanting to lose weight, up to 90% of people who lose weight do not keep the weight off over a year. They end up gaining back what they lost, and more, in most cases

So why is long-term weight loss so difficult for so many people?

It’s because they lack the proper mindset. They have a fixed mindset that has been shaped by diet culture that includes obsession with the scale and ridiculous food rules

Diets are often based on restriction and focusing on what you can’t have instead of focusing on what you should try to add more of. To set yourself up for success, you have to change the way you think about wellness and define what that looks like for you

With these 7 tips, you can start making mindset shifts that will lead you to effective, sustainable, long-term weight loss success!

• Focus on your wins – Focus on what you’re doing well; the areas where you are improving. These are things like getting in more activity, trying a yoga class for the first time, and getting adequate rest and hydration

 

• Change your language – There are no “good” or “bad” foods. Instead, take an all-foods-can-fit approach, which promotes a balanced way of eating. When we restrict, we eventually rebel. We tell ourselves something is off limits so we ignore our cravings and eventually end up overeating and feeling guilty for what we’ve eaten. I’m not saying have a dozen cookies, but if you are craving cookies, have one, enjoy it, and then move on. 80% of the time focus more on whole grains, fruits, vegetables, lean protein, nuts/seeds, beans, legumes, and cooking more. Then the other 20% can be for those fun foods like a scoop of ice cream, a candy bar or a slice of cake. It’s what you do most of the time that matters the most

 

 

• Change your goals – Aside from the amount of weight you want to lose, what are some other goals you can focus on? Did you eat 5-6 servings of fruits and veggies in a day? Did you get 8 hours of sleep? Did you choose to journal your feelings instead of eating a slice of cake to self-soothe? Or perhaps you ate breakfast every day of the week when you typically skip it and eat the break room doughnuts

 

• Find your tribe – Surround yourself with positive people. Doing so provides you with an encouraging, emotionally healthy environment. Don’t be afraid to ask for help or support. Mention to them how important this is to you. You aren’t asking them to change, but you would just like some encouragement along the way

 

• Rethink rewards and punishments – Keep in mind that making healthy choices is a way of practicing self-care. Food is not a reward and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best. You deserve both!

 

• Throw out the calendar – Patience will definitely be a virtue. You did not gain the weight overnight, so you can’t expect to lose it overnight. Patience is key to losing weight in a healthy and sustainable manner. Every 24 hours brings about the opportunity for success. Focus on what choices you can make that day that will best support your wellness

 

• Handle yourself with care – When you think about your body image, do you speak in positive terms? If no, would you say that same thing to a close friend? We deserve the same love we give to others. You are worthy of living well

 

I would love to hear from you! What mindset shifts have you made that are helping you reach your wellness goals?

 

P.S. – For more health, wellness, and inspiration, subscribe to my Purposeful Living Newsletter!

You can also join my FREE Facebook Fitness Community Group! Come join us to be a part of the Fab + Fit movement!!

If you haven’t done do already, snag your FREE Clean Eating Resource Guide. It’s your ultimate source to help you jumpstart your weight loss journey! Click here!

Yours in Wellness,

Sharae, MBA, FNS

6 Quick Tips for Losing Weight on a Budget

The idea of a lifestyle change can seem overwhelming at first. At least it was for me. One of the biggest hurdles I had to overcome was thinking it was going to be super expensive to take better care of myself and eat healthier to reach my goals. But through a little trial and error, I found ways to save some coins! I’m going to help you skip some steps in the process by sharing these 6 quick tips you can start implementing right away! In no particular order, here we go!

Have a Plan – Arriving at the store with no plan in mind probably isn’t the best idea. Find one day out of the week that works for your schedule and spend some time, around 30 minutes or so, planning out your meals for the following week – breakfast, lunch, snacks, and dinner. What will you need to create those meals? What do you already have on hand? Whatever you don’t have goes on your grocery list. Having a grocery list cuts back on unnecessary spending and impulse buys. It keeps you focused on what you need, not just what sounds good in the moment. I go into MUCH MORE detail about my meal planning and prepping in this blog post series!! Plus, I share my weekly meal prep in my IG & Facebook stories each Sunday evening around 7:30PM PST. Follow me on Instagram! @mypassion2purpose

Buy in Bulk – If you’re single women like me, buying a large canister of spices means it will probably clump up before you can use it all. So for all of my spices and seasonings, I buy just what I need. This is especially helpful if my recipe calls for a small amount of something I don’t use often like ¼ teaspoon of ground ginger. This is also helpful for more expensive spices like curry, cumin, and turmeric

Bulk bins are also great for your dry foods like oatmeal, brown rice, quinoa, nuts and seeds. Foods like almond flour or coconut flour can be found in these sections, which is great because I usually see a bag of almond flour go for around $8.99 when you can get a couple of scoops for a fraction of that price

Eat in Season Produce – When you buy produce in season, you benefit from cost savings plus the produce is at its peak freshness! I eat fruit 1- 2 times a day as an easy snack and to curb that afternoon sweet tooth. You know the one that hits around 3pm and has you contemplating a Snickers from the vending machine. You can search on Pinterest or Google for a list of what’s in season for a particular month

Buying a Value Pack – Value Packs are not just for families! Single ladies like myself love them too. I can just use what I need and then freeze the rest to eat later. These extra’s make for a quick and easy dinner on the weekends when I don’t have dinner already prepped

 Free YouTube Video’s or Groupon Specials – With the emergence of boutique gyms, you may experience a little sticker shock when you check the monthly class rate or even the drop-in rate. Or you may be dealing with a little gym-timidation. That’s when you find the idea of going to gym intimidating because it’s an unfamiliar place for you, you feel like you don’t belong there because you aren’t “fit enough”. I avoided the gym just like I tried to avoid PE class in school. Ugh! So I made my home my gym. Before I purchased my treadmill, I bought workout DVD’s and followed free, full length YouTube workouts. Then Groupon became popular and I was introduced to hot yoga! Groupon allows you to try a variety of different fitness class, usually for 30 days, for a super low price! Sometimes as much as 90% of the usual price

By the way, here are some of my favorite YouTube fitness channels!

Sydney Cummings

HasFit

Jessica Smith

Pop Sugar

Fitness Blender

Purchasing workout clothes from a Thrift Store – Cute clothes can motivate you to workout. But they don’t have to cost you half your paycheck! You can find plenty of workout gear at thrift stores like Value Village from brands like Nike, Under Armor, REI or H&M. Just make sure you wash them before wearing. There were even a couple of times I found clothes that were new with tags. Forever 21 and Ross have cute options as well as Walmart that carries the Danskin brand, which has been around forever

I know these tips were short and quick! But trust me, over time, you will definitely see how these tips will save you money! Of course I can share more tips, but these are a great starting point

Which tip was your favorite? Do you have one you can share?

Be sure to connect with me on social and let me know you liked this post! Instagram: @mypassion2purpose!

P.S. – For more health, wellness, and inspiration, subscribe to my Purposeful Living Newsletter!

You can also join my FREE Facebook Fitness Community Group! Come join us to be a part of the Fab + Fit movement!!

If you haven’t done do already, snag your FREE Clean Eating Resource Guide. It’s your ultimate source to help you jumpstart your weight loss journey! Click here!

Yours in Wellness,

Sharae

How to Eat Out and Still Lose Fat

Life is meant to be enjoyed! A healthy, sustainable lifestyle is marked by balance. There’s happy hour, birthday celebrations or dinner out “just because.” No matter the occasion, we can still enjoy ourselves and make choices that reflect the goals we hope to achieve. But it can be overwhelming with so many menu options and perhaps not knowing what’s really healthy or just healthy in disguise.

I like to choose my indulgences. Meaning, if I have two events in the same week where I will be eating away from home, I determine which one of those events is worth splurging a little on and which one is not. Because we can have what we want, just not all of it, all of the time.

Here is how I’ve been eating out over the past 10 years that I’ve been on this healthy and wellness journey. These go-to tips will help you have an enjoyable experience while still working towards your goals!

My Pro Tips:

• Don’t go starving! Have a light snack before you go so that when you arrive, you aren’t super hungry. Some great choices would be a piece of fruit, string cheese, Greek yogurt, protein bar, handful of nuts, hard-boiled egg, tuna packet, or carrots and hummus
• Check the menu online before you go so you can arrive with a game plan. Most restaurants have a “Skinny Menu” or menu options under 500 calories
• Request for sauces and dressings on the side. That way you can control the amount you consume since restaurants are notorious for drowning your food in sauces, which really packs on the calories
• Skip the fried appetizers. Begin your meal with a broth-based, veggie soup, such and Minestrone. Avoid heavy, cream-based soups, such as Clam Chowder
• Replace fries with a small side salad or steamed veggies
• Skip the bread basket
• Drink plenty of water to stay hydrated. Restaurant food can be saltier than the food you prepare at home. With this, also try to limit liquid calories from lemonade, soda and alcohol
• Choose your indulgence! An appetizer, alcohol or a dessert, not all three
• Never be afraid to politely ask for substitutions. This is your meal, your money, and your health
• Have fun! Try to make it less about the food by engaging in conversations with others at the table

If you see these words on the menu, skip it:

• Fried
• Battered
• Crunchy
• Creamy
• Smothered
• Breaded
• Buttery

If you see these words, pick it:

• Broiled
• Steamed
• Blackened
• Baked
• Roasted
• Fresh
• Grilled
• Sautéed

Practice leads to progress. If you’re just starting out, try to make the best choices you can. Don’t exclude yourself from social settings just because you’re afraid of making the wrong decision. As eating healthier becomes more of a lifestyle for you, these changes will start to become easier and more natural for you. And you never know, your choices may influence someone else to make healthier eating choices. Why not be the example?

How do you make healthy choices while eating out? Share your best tips with us!

Be sure to connect with me on social and let me know you liked this post! Instagram: @mypassion2purpose!

P.S. – For more health, wellness, and inspiration to help you say engaged & empowered along your journey, subscribe to my Purposeful Living Wellness Newsletter!

You can also join my FREE Facebook Fitness Community Group! Come join us to be a part of the Fab + Fit movement!!

If you haven’t done do already, snag your FREE Clean Eating Resource Guide. It’s your ultimate source to help you jumpstart your weight loss journey! Click here!

Yours in Wellness,

Sharae

The #1 Question I Get Asked About Weight Loss – Guest Blog by LadyFIT

“What should I eat to lose weight?”

It is a GREAT question, but misses the point. I don’t blame you for asking this because the amount of information available about diet fads is overwhelming and unnecessary.

It adds more confusion than clarity, more opportunities to quit to try something new than to remain consistent.

The reality is, most people who opt for diet fads (yes that includes Paleo, Vegan, and Keto) and lose weight end up gaining the weight back. Some studies suggest up to 90% of people regain weight after a weight loss transformation based on diet alone. Pretty discouraging huh?

But that’s because most “diets” are simply not sustainable and don’t account for weight loss plateaus. I’ve seen people choose a diet that they saw online, eat smaller portions because that’s what Kelly said to do on her blog, get duped by the GNC salesman into buying $100s of dollars in supplements (fattening his paycheck while your waistline does the same), without KNOWING what their end FITNESS goal demands of their food lifestyle.

The real question you SHOULD be asking is what does your TRAINING look like?

I made the mistake of trying to choose a food lifestyle without accounting for my fitness goals. This was when I was trying to be “fad healthy,” not truly for myself, but because I got caught up in the diet craze.

STORY TIME: In 2018 I started the ketogenic diet in an effort to prevent the likelihood of getting diabetes since it runs in my family, curb what I thought was a sugar addiction, and gain energy. As noble of an effort it was, I was very naive to what my real food issues were and how to account for them given my goals.

I embarked on this food lifestyle when I was trying to get stronger. If you know anything about Keto, and anything about strength training, you’ll know that Keto removes almost all carbs from your diet, and strength training, and most exercise for that matter, DEMANDS carbs for energy.

I also would learn that I didn’t really have a sugar addiction. What I did struggle with was EMOTIONAL EATING.  Keto did help me figure this out, so at least I can thank it there. But this was a solution to the wrong problem.

I also was not anything close to pre-diabetic. My doctor damn near neglected any health concerns I had at my yearly physical, lauding me as here healthiest patient. Problematic as it was, she wasn’t wrong.

My clients didn’t understand this choice in the least, and wondered why anyone with my physique would voluntarily give up carbs. Well when they put it that way…

I also ended up getting sick trying some new Keto-approved snacks during this ambitious endeavor. Dried meat bars…never again.

Not to mention the initial onslaught of headaches, extreme fatigue, and nausea.

I had gone off the deep end, and ended up doing myself more harm than good. Despite the lauded health benefits, I was choosing a diet that didn’t even match my needs.

Keto was the WRONG food lifestyle for me. I failed to let my training guide my eating choices. There were surely other ways to get to a healthier way of eating without making this drastic shift.

Your training, and just your activity level in general, will determine what and how much you eat, what time and when.

Your food lifestyle is a reflection of your exercise lifestyle and simply a preference. There are no hard and fast rules to what this should look like EXCEPT when it comes to training for weight loss. Even then, you certainly do not have to cut out food groups.

Ask the questions:

• “How active am I?”
• “What does my training routine look like?”
• “How can my nutrition routine accommodate my training routine?”

Unless you are suffering from dis-ease, or have specific nutrition guidelines based on allergies or doctor recommendations, elimination is not necessary and can even negatively impact your weight loss causing a yo-yo effect: lose weight, gain weight, hate the scale, develop a poor relationship with food, binge, rinse, wash, repeat.

So don’t ask, “What should I eat?” Ask instead, “How does my current training routine inform how I should be eating?” The answer to the latter question will begin to inform the former.

If this is something you’d like to learn more about, join my free LIVE webinar on How to Lose Weight for Life: How I lost the weight and my simple lifestyle to maintain it.

During the webinar, you’ll learn:

1. How not to kill yourself in the gym 5x/week to lose weight, and the only 2 workouts you need for results
2. How to eat the foods you love and lose weight without eating smaller portions
3. My PS Training Method that trumps High Intensity Interval Training any day of the week to help you maintain your weight loss

You can save your spot for the webinar here –> https://buildbyladyfit.lpages.co/lose-weight-masterclass/. It’s happening November 6th at 8PM EST/5PM PST.

Hope to see you there!

Shari a.k.a. LadyFIT is a certified Personal Trainer and Women’s Weight Loss Coach. She helps women lose weight by building a sustainable fitness lifestyle. For more tips and advice, follow LadyFIT on all social media platforms at @buildbyladyfit

“Patience, persistence, and perspiration make an unbeatable combination for success.”

“-Napoleon Hill”

My 6 Morning Habits for a Successful Day!

My morning routine sets the tone for the rest of my day. When I start my day right, I have more energy, it’s easier for me to stay focused and I also have more clarity on how to spend my time. If you don’t have a morning routine or you have a routine that you’re not consistent with, I hope this post will give you the motivation to stick to a routine that works for you. The routine you create should be one that gives you a sense of fulfillment and helps you accomplish more of your goals!

Prayer – Having a strong spiritual practice helps me express my gratitude for a new day. If the day before was rough, I try to let it go before it consumes too much of this new day. Prayer also gives me the opportunity to cast my cares and burdens so that I don’t feel like I have to do and understand, everything on my own. My morning prayer reminds me to consider the needs of others as I pray for loved ones and friends who are ill or are in need. After prayer, I experience peace and strength that reassures me I have the grace I need to make it through the day ahead of me

Exercise – Exercising before work means I don’t have to worry about it when I get off work. It’s already done. It not only gives me a chance to burn calories and improve my physical strength, but working out also enhances my mood by releasing those “feel good” hormones known as endorphins! I try to have a mix of cardio and strength training. Cardio helps us burn calories in the moment while performing the exercise. But strength training adds lean muscle to our bodies making us more metabolically active, which helps us to burn calories all throughout the day!

Healthy Breakfast – Studies show that eating a healthy breakfast means you’re more likely to make healthier eating choices for the remainder of the day! Those office pastries have nothing on you! But you shouldn’t start your day with any ol’ breakfast. Eating sugary or processed foods like bagels, doughnuts, cereal, croissants, etc. do not keep you full because they are burned quickly by the body for energy. The best breakfast’s, and any meal for that matter, prioritizes protein!

Protein helps us feel full. Some of the best protein options include eggs, turkey bacon or turkey sausage, chicken sausage, or a smoothie with protein powder added (click here to read my Ultimate Green Smoothie Guide post!). If you follow me on Instagram (@mypassion2purpose) and check my Sunday evening stories, then you know I love an egg casserole or egg muffins for breakfast! They are great meal prep options since they are easy to prepare. You can make them at the beginning of the week. Then each morning, all you need to do is heat and go

Reciting Affirmations & Scriptures – This year I found out how powerful “I AM” statements are! Even if we don’t believe them yet, if we keep saying them to ourselves, then our actions will follow. I remind myself that I am strong, powerful, beautiful, and brave; that I can do hard things, I will be successful, and I will win this day! I also have a monthly theme and then scriptures that go with that theme. Some days it’s hard to recite them and believe them, but the key is to be consistent with reciting them so that they become more ingrained in us

Create a To-Do List – Since I am a busy bee, like you, I create a to-do list for work and things I need to do in my person life and side business. Sometimes I have so many things I want to do, creating lists helps me prioritize so I can focus on what I need to do. I had a planner once that encouraged me to write down my top three tasks for the day. Even though I no longer have that planner, I still try to follow that same format with my new planner

Dress for Success – When I look good, I feel good! I love accessorizing and finding ways to express my individual style! I believe that no matter where we’re going, even if there is no formal dress code, we should have pride in our appearance!

What’s your morning routine! I’d like to know what makes your day successful!

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