Category Archives for "Take Action"

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


Use your Super Power for Good

Our super powers are what we are really good at. We are so good at knowing where we fall short each day but often don’t use or even notice what we do well, really well.

Our super powers can help us become better in daily activities. I can piggyback an area I’m struggling in along side my super power in order to become better.

I am really good at eating lots of veggies. I love them, I find them easy fix and I can eat them in so many different ways. But I need to challenge myself to not eat as many sweets. So my plan is to notice daily how good I am at eating vegetables and eat more of them. In that way, I am filled up with a better choice and it is easier to say no to sweets. Or it might be easier to say no to as many sweets.

I could go on and notice another one of my superpowers.

I am good at helping others enjoy their day. Since I can make others happier I know I can translate that to making my kids happier. By focusing on my super power I can make my home happier.

What if your superpower was sleep? Can you use what you are good at to better the lives of others? Yes. I know if I sleep well, I am a more energetic person, I have a better attitude, and I can deal easier with challenges during the day. All of that can better the lives of those around me.

What if my superpower was remembering to take my vitamins? I could piggy back off of that and remember to take my fish oil, or remind others to take their vitamins. Or I could remember to drink the entire glass of water with my vitamins therefore adding more hydration to my life.

What are you great at? Its okay if you don’t know right away. But think of this and how you can use this to better your life or the lives of those around you.

My challenge to you is to use your Super Power this week to help you get better in another area of health. Let me below what your plan is. Use this sentence to help you get started. 

I am really good at ______________________________   and it will help me ______________________________.

To Your Best Health,

Coach Nancy


Healthy Fats- 10 Reasons to Add Them in Your Meals

Eating a greater proportion of your calories from fat can help you achieve optimal body composition.  Your body requires a decent amount of fat to stay lean for the following reasons:

  1.  Fat makes up the outside layer of all the cells in your body. Ideally, this lipid layer will be composed of omega 3 fats because this makes the cells more sensitive to insulin, allowing for a more energetic metabolism and less inflammation.
  2. By decreasing your carb intake and replacing it with fat, you can improve insulin sensitivity reduce inflammation and support your metabolism
  3. Omega 3 fats help turn on genes that are involved with lipolysis or the burning of fat, while turning off the genes that store fat
  4. Omega 3 fats also support thyroid hormone function which is a hormone closely involved in body fat regulation.
  5. Cholesterol, which comes with fat is used to make hormones. Eating a greater proportion of fat allows for hormonal balance of androgens such as testosterone and estrogen. Fat loss and the maintenance of a lean physique are much easier if hormones are balanced.
  6. Fat is filling. When paired with a nice dose of protein, fat can lead to greater satisfaction from eating, curbing hunger and cravings.
  7. Adequate good fat intake helps prevent depression. Our brain is mainly made from cholesterol and fat.
  8. Healthy fats in the right ratio are needed for bone mineral density and prevention of osteoporosis. Fats help our vitamins get around inside of us.
  9. Cancer is influenced by many lifestyle factors, but limiting omega 6 oil intake in favor of whole food fats such as olives, avocados, and unprocessed animal fats appear to reduce the cancer risk.
  10. Better skin, eye health, stronger immune systems, and better cholesterol ratios

Bottom line healthy fats help you lose fat by improving metabolism, balancing hormones and eliminating the constant cravings. They improve brain health, help our cholesterol ratios to stay in line. They help us to fight off diseases, including cancer.

To Your Best Health,

Coach Nancy


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

Where the Magic Happens

Did you ever try a new diet plan? You're all excited for what the first day brings. You work the plan until about day three when it becomes challenging. Maybe work was overly stressful, or your babysitter called saying the kids were all sick, or after a long day of work you find your car tire flat. Whatever happened, things get all off kilter and you throw in the towel to your new way of eating and order pizza for everyone. 

The pizza wasn't the big issue. It really isn't. It was your comfort zone was pizza and that didn't fit in the plan. One of two things need to happen. 

ONE, your new version of eating healthy could shift so that it included pizza and any of the other foods you already feel comfortable eating. "Comfort Foods" get their name for a reason. Of course if you keep on eating what you've always been eating; the changes you desire just won't happen. 

TWO, you could change what makes you comfortable, what your go to foods are, what you reach for when things go crazy to fit inside your new style of eating. This might be a bit more challenging as it requires a bit of exploring and experimenting. By dialing in your habits so they become natural will curtail the knee jerk reaction to buy pizza. 

How in the world do you do this?

Practice Practice Practice.......

Each day is our chance to practice. Think of it like practicing your golf swing. No one is good at it the first time up to the tee. In fact many times we miss the ball totally the first time but after a bit of time, some help from a coach, encouragement from peers, you get better.

Your experience with new skills will involve some mishaps- some missed balls. That's okay. Its practice. I know many of us want to be perfect and not let others see our mishaps. But you are human and so are we. You'll get back up and keep on practicing.

So you choose whether you want to stay comfortable or get a bit uncomfortable and start practicing.

(I wish I could remember where this wonderful diagram originally came from as I would like to give credit to where it is due. )

Move your comfort zone closer to where the Magic Happens. 

To Your Best Health,

Coach Nancy


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