Category Archives for "Mindset"

Make Yourself a NOT To-Do List

Recently I was challenged to do a task that I knew wasn’t going to be helpful to me. It was a generic call out to a group. I thought through the reason that challenge was being given and then politely said, I wasn’t going to participate. I found a great coach who instead congratulated me on not doing the challenge.

I thought we all have this long list of To Do’s that cause us angst as we struggle to check them off. It felt good to know I had something already settled. I have some things in my daily routine that already help me.

What would be on your list of things you should NOT 'To-Do'?

For me I shouldn't combine too many outside activities into one week. I can handle one outside-the-normal appointment without going a bit wacky each week. In my schedule, one doctor appointment or one speaking engagement a week, one out of office visit, or one trip to visit with a friend is comfortable. Trying to add more than just one thing can make me a bit bonkers.

For me I shouldn't try to stay up past 10pm. I just shouldn't do that. I fall asleep any way so I don't enjoy whatever I am trying to enjoy.

For me I shouldn't try to put my vitamins away in the cupboard. I need the constant reminder of them being on my counter, in order for me to take them each day.

For me, I shouldn't make three new recipes in one day. I just don't have that extra time to spend in the kitchen.

For me I shouldn't go to the grocery store while I am hungry. I am tempted just like most people by the wonderful smells coming from the bakery or the lure of chocolate at the check-out line.

What should be on your NOT 'To-Do List'?

To Your Best Health,

Coach Nancy

Taco Blend Recipe

This mixture of spices approximates what you might buy in a package. It tastes just as good and you eliminate the unwholesome ingredients in the store bought variety.

Depending on your taste you can use as much or as little as you like.  I usually make 4 times this much so I have it ready when I need it.

                    1 tablespoon chili powder

                    1/4 teaspoon garlic powder

                    1/4 teaspoon onion powder

                    1/4 teaspoon crushed red pepper flakes

                    1/4 teaspoon dried oregano

                    1/2 teaspoon paprika

                    1 1/2 teaspoons ground cumin

                    1 teaspoon sea salt

                    1 teaspoon black pepper

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

To Your Best Health,

Coach Nancy


Taco Salad fixed by Amy, age 11.

2018 is Just About 1/2 way Through

June is not yet over, This week is just beginning

What about if you break it down to hours? It's not even half past 2pm as I write this. Which means I still have time to do something for myself to increase my nutrition, therefore increasing my health, that in return makes me happier.

I'm going to get my dinner prepped so I have a faster time making the final dish tonight. That will make me healthier because I will increase the variety of foods by having some prepped ahead of time. That will make me healthier as that variety will increase the source of micronutrients because they are coming from different foods. Of course it makes me happier as less stress later is always a good thing at the end of a busy day.

What are you going to do in the next few minutes to do that for you?

To Your Best Health,

Coach Nancy

Bring on Mondays

Everything always starts on Mondays. We start at the gym for our first day on Monday. We start our new eating plan on a Monday. Our new job will start on a Monday. We pick up the brand new puppy on a Monday. 

Our Mondays are the starting point for our week, yet that is the day that often derails us the most. Coach Natasha has a cure for that. Read on, and then complete Coach Natasha's Challenge.

          "I don't know about you, but there is something about starting a Monday off right: Prepared and ready to dive in.   

You make that choice every Monday when your feet hit the floor. Will you be successful this week? Will you not be prepared and hope for the best?

I am well prepared this week to set myself a schedule and stick to it.

What is one thing you want to start doing every week, And Stick To It?"

-Coach Natasha

Tell us in the comments below.

To your best health,

Coach Nancy 


You’re Behind – Catch UP

Seth Godin is one of my favorite blog writers. He writes daily and he knows how to hit home fast. Recently he wrote this to business owners. As you read it, with a little tip from Coach Dean, substitute 'weight loss', 'eating healthy', 'getting fit', or 'making my eating better' for the word books and lessons.

It'll open your eyes to a whole new world. 

How far behind? 

"Should you give up?

There are people who have read far more books than you have, and you will certainly never catch up.

Your website began with lousy traffic stats, in fact, they all do. Should you even bother?

The course you’re in – you’re a few lessons behind the leaders. Time to call it quits?

Quitting merely because you’re behind is a trap, a form of hiding that feels safe, but isn’t. The math is simple: Whatever you switch to because you quit is another place you’re going to be behind as well.

It’s not a race, it’s a journey. And the team that scores first doesn’t always win." - By Seth Godin

Keep your journey going forward. 

To your best health,

Coach Nancy


Coach Natasha’s Challenge

Coach Natasha



How many of you find yourself using terms such as
“I can’t” 
or
“I’ll try”
or
“I think I will “

My challenge for everyone this week, including myself, is to not use those three phrases! Be sure and be confident!! 
I want to hear : 

I AM going to make it to training four times this week” 
I CAN push myself and get one more rep in” 
I KNOW I am going to go grocery shopping early this weekend instead of waiting until Sunday night “ 

You’ll notice how much more you follow through with things for yourself ! 

Make it Happen, 

Coach Natasha

Are You A Sugar Addict?

Tired all the time? Grumpy and can’t shake the blahs? Do you have trouble losing weight? Do you walk around in a fog? What about digestive issues? Constantly battling a stuffy nose?

Major health issues like diabetes, cardiovascular disease, and auto-immune diseases are dramatic examples of how sugar can wreak havoc in your life. There are less dramatic ways sugar affects our bodies before we experience major problems.

Addictions come in different forms:

  • The Energy Shark feels chronically tired and needs hits of sugar and caffeine.
  • The Feed-Me-Now type have exhausted their adrenal glands.
  • An overgrowth of yeast in the body leads the Sneak-Around-for-Sugar addict hiding to get another hit of sugar.
  • And the Depressed & Craving Carbs type desire for sweets is linked to hormonal shifts.

What type of addict are you?

Do you often feel tired and achy? Do you need coffee to get going in the morning? Does your energy fade by mid-afternoon? Do you get frequent headaches?

You may be an Energy Shark.

Do you find you are often thirsty and need to use the restroom? Do you get recurrent sore throats and swollen glands? Do you sometimes get dizzy when you stand up? Is life a crisis for you?

You may be a Feed-Me-Now type.

Do you have chronic nasal congestion? Do you have irritable bowels? Have you been clinically treated for acne? Do you clear your throat a lot? Often an overgrowth of yeast internally will cause the sugar cravings like those who are

The Sneak-Around-for-Sugar addicts.

Chronically depressed, fatigued, battling insomnia and a loss of libido might have you classified as a Depressed & Craving Carb addict. Your sugar cravings are caused by fluctuating hormones.

No matter what the type you can fight your way out of your sugar addiction. Nutrition is the key to locking up the addict inside you.

  1. Choose high-protein foods such as meat, eggs, seafood and foods that score low on the glycemic index.
  2. Eat less processed foods or eat more foods in their natural state.
  3. Eliminate “energy drinks” loaded with sugar and caffeine.
  4. Exercise for 30 to 60 minutes at least 4 days a week, outside if possible.
  5. Get seven to nine hours of sleep a night.
  6. Supplement your diet with a quality vitamin.
  7. Take a fish oil supplement.

Each addiction has its own issues but don’t let your addiction control you. Furthermore don’t let the addiction you have today bring damaging diseases in your future.

If you need help shaking your sugar addiction hop on over to our ​Free Nutrition Courses. It might just be what the doctor ordered. 

To your best health,

Coach Nancy

Success Secrets for Busy Moms

Mothers day is right around the corner, and it got me to thinking about all the moms we have had the privilege of working with over the past few years.

Without a doubt moms are the most selfless clients we have, and frankly, that’s not always a good thing. Because moms are by nature (and need) focused on everyone else, oftentimes her own physical, emotional and mental well being suffers.

A lot of great moms put aside their fitness ambitions aside because of all the chaos that goes on around them, thinking that it’s for the best. The reality is that a healthy mom is better prepared to take on all the stress that comes her way.

Every day we have moms that walk through the door and work their tails off, only to have their efforts sabotaged my the rest of the day. Here’s a few simple steps we can all use to make each day just a little healthier than the day before.

Step #1 – Eat Something!

You get up, hop in the shower, get the kids ready, make sure they get something in their stomach before it’s off to daycare or school. Maybe your husband needs his shirt ironed (our hubby's need us too). Missing breakfast just becomes part of your day. This can set you up poorly for the whole day, as you are more likely to reach for something unhealthy to fill that void in your stomach. Your blood sugar never stabilizes, you feel tired, reach for another cup of coffee and on and on it goes.

Nobody expects a busy mom with a crazy schedule to get up an hour earlier to make eggs every day, but a Super Shake takes just a few minutes to make, tastes great, and gets your day started right.

Here’s a great tasting recipe that mixes in a flash and you can take with on your way out the door!

1 Cup Green Tea
1 Scoop Vanilla Ultimate Muscle Protein
1/2 Cup frozen berries (strawbewrries, raspberries, or blueberries)
1 Tbsp almonds
Additional water to suit your texture/thickness preference, blend and pour into your travel cup. 

Step #2 – Keep Your Training Appointment

You wouldn’t dream about missing a doctors appointment or soccer practice for the kids. If it’s on the calendar, you are going to make sure they are there – it’s just what moms do!

Mom, you need to take the same approach with your fitness. Put it on the calendar and don’t miss it! I am going to brag on our 5:00am training crew a little, because every woman in there is a super busy mom who doesn’t necessarily feel like getting up every day, but makes it happen because she knows it is the only time it will get done! In fact the moms in all our group choose that time and keep that training appointment because that is her time – no excuses!

Step #3 – Don’t Make Sweets Your Solace (and lay off the booze)

Let’s face it, all too many moms are stress eaters (as are the rest of us). After another long day don’t I deserve to sit down with that bag of double stuff cookies or hot fudge sundae? No and No. Night time is danger time for a lot of moms. The kids are off to bed and she has just had it. Half a bag later the guilt sets in, so why not just finish the bag? Let me encourage you this way, that was a vicious cycle I was caught in for years, and it held me back big time! Don’t turn an occasional treat (or lapse) into an all out pig out.

The other danger zone at night is those glasses of wine. Alcohol and fat burning cannot and do not co-exist. I understand the stress release factor, but you can’t have it both ways. If you want to maximize your result potential, you are better off finding other stress release and relaxation methods in the evening. A hot bath, stretching, and foam rolling are all productive and relaxing, and enhance your fat loss efforts. And as far as the research that shows wine is full of anti-oxidants, etc. – get your full daily servings of fruit and vegetables first, and then get back to me.

Happy Mothers Day!

To Your Best Health,

Coach Nancy

Just Tell Me What To Do

If you just want to be told what to do here is your 4 Steps to Menu Planning:

1) Plan the entire week's meals taking into account obligations you may have. If you know you are going to be busy three evenings in the week, you better bulk cook a soup, chili, or roast so you don’t have to cook on those nights. Bulk cook & you still have good food available when you get home.


2) Check your refrigerator, pantry and cupboards for essential goods, then go grocery shopping to fulfill remaining items on your ingredient list.

3) Bulk cook proteins and starchy carbs to pair together. Also prepare any complete meals for the week.

4) Put everything in containers and store in the refrigerator.

5) Sit back, put your feet up, and take a moment to bask in your awesomeness.

To Your Best Health,

Coach Nancy

Check out the links in this article for recipes like: Taco Stuffed Summer Squash Boats, Kitchen Sink Soup, and three different roast recipes. 

Bring Awareness To Your Eating

Bring awareness to your meals.

I believe all of us have felt that overstuffed feeling after a meal. You know when you want to “rush to put on that pair of sweats so you can breath” feeling.

Eating just enough is like playing golf. You hit the ball and you want it to land on the fairway. Too much to one side and you are in the woods, too much to the other side and you’ve gone into the crowd. You want to be somewhere in the middle. But there is a bit of lee way in that middle ground. Goldilocks.

Let’s really enjoy those three meals.

Eat slowly. Enjoy each bite. Take small bites and chew to enjoy the food and the experience. (just that will take practice)

Identify the feelings and sensations that happen as you eat. These will help you to recognize ‘being satisfied’. Eating just enough.

Stop once you feel satisfied.

To Your Best Health,

Coach Nancy

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