Your Beach Ready Game Plan

Your Beach Ready Game Plan

This madness has to stop. There I said it. All the conflicting information out there about being healthy. It's crazy!!

Along with all the contradictory stuff we are confronted with ... all the time...I’m here to go over the 5 most common fat loss myths that I hear about frequently.

This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

So in my opinion, please don’t waste your time on these:

This is a Myth: Diet pills will help you lose fat.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise and nutrition. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Don’t pop a pill—instead burn calories with exercise.

This is a Myth: You should starve yourself to lose fat.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

Don’t starve yourself—instead eat healthy small meals throughout the day.

This is a Myth: Lots of crunches will flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Don’t obsess about crunches—instead focus on fat burning.

This is a Myth: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods—instead stick with nutritious whole foods.

This is a Myth: You have to avoid carbs to lose fat.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Don’t swear off all carbohydrates—instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan.

Here’s what you need to know in 3 simple steps:

DO THIS FIRST: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

DO THIS SECOND: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

DO THIS THIRD: Come train with me. This is the most obvious step.

You’re ready to get into great shape and I’m in a unique position to make that happen for you.

Want more guidance as you take your body from flab to fab? I’d love to help you!

Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

In Fact we are running our 6-Week Clean and Lean Plan that will take you through the full 3-step Beach Ready Game plan mentioned above.

Let's cut through the diet and nutrition noise and let’s do this together.

Register here >>

How to Meal Plan & Prep While Traveling

A big component to our Clean and Lean 6-Week Challenge is about being proactive with regards to what our lives look like (as opposed to flying by the seat of your pants). Going into our days with a plan and an intention is one of the surest ways to make our goals a reality, no matter the goal.

Day to day planning is one thing, but planning when we are not on our home that is a challenge.

"How can I still plan my meals and prep healthy foods while I’m traveling?"

"Is healthy eating still possible when I’m not in my own kitchen?

So the short answer is yes. I can confidently say that just because you pack your bags does not mean that you have to leave your healthy eating habits at home. You can travel, be away from your kitchen and still eat well! I have to do my fair share of travelling and I try to make sound decisions whenever possible. In fact one of my favorite tricks is to put a list of foods together that I want to eat and then utilize a service like Task Rabbit to have my groceries picked up and delivered to my destination. That way, I have what I need, ready to go at my hotel without having to figure out where to get these things.

Here are some additional tips that I have picked up along the way.

  1. If you are bringing food with you, prep as much of it ahead of time as possible. Sliced apples and cut up veggies are a simple item to bring with you. Making your own "trail mixes" and portioning out nuts and seeds, pre-made sandwiches etc will all cut down your food costs and ensure you are staying on plan.

  2. Just like at home you need to have a plan, and plan out your days. When will you be on your own for a meal and when will you be with others? Adjusting your "free meals" around planned events makes staying on your plan easier. Otherwise make sure you have lots of healthy breakfast items and nutritious snacks available to avoid the typical travel pitfalls. When you plan out your healthy eating and meal prep priorities, you'll get to stay in your usual routine for the most part so you can feel like yourself, while also enjoying treats and your travels.

  3. Stay balanced with the foods you eat. Stay strong to your dedication to fruits and veggies (these tend to pack well). But also remember to get those proteins and healthy fats in as these will keep you full and full of energy. Things like Greek Yogurt, hard boiled eggs, sliced meats etc are typically easy to come by with the right preparation. Safety First: If you are going to prep foods like hard boiled eggs, sliced meats, and cheeses, be sure to use a cooler with ice packs to keep those perishable items fresh.

  4. Also, remember to bring the essentials, things like utensils and napkins, even a small cutting board. Pack those in / with your cooler.

  5. Check out the areas you will be staying ahead of time. What grocery stores are in the area? Which restaurants are known for healthy dining options? Will you have a fridge available etc. etc. Knowing what to expect while traveling can make healthy eating so much easier. Researching ahead of time will allow you to better prepare and plan your meals around your activities.

Do you eat your feelings? Read this.

It happens with most of us.

You have a terrible, horrible, no good, very bad day… and at the end of it you turn to food.

There’s a reason that it’s called comfort food. While you’re eating it you feel better.

And when you’re done eating it you feel worse.

Keep this in mind next time you are tempted to turn to food for comfort:

Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.

Pumpkin Zucchini Muffins

​Breakfast is the most influential meal of the day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit.

However, when you start your morning with a wholesome and nutritious meal you’ll be more likely to continue with good choices throughout the day. Enjoy this recipe for Pumpkin & Zucchini Muffin is a nutritious start to your day.

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original.

What you need

  • 3 eggs, lightly beaten

  • 2/3 cup raw honey

  • 1 cup canned pumpkin

  • ½ cup coconut oil, melted

  • 7 oz applesauce

  • 1 tablespoon vanilla extract

  • 3 cups almond flour

  • 1 teaspoon baking soda

  • ½ teaspoon baking powder

  • ½ teaspoon salt

  • ½ teaspoon ground cinnamon

  • ½ teaspoon ground nutmeg

  • ½ teaspoon ground cloves

  • 1 cup shredded zucchini

  • ¼ cup chopped walnuts


1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.

2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.

3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.

4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes. Enjoy!

Nutrition One serving equals 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

#Motivation #Protein #Travel