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meal guide


WEDNESDAY WISDOM: Why Meal Plans fail & how to transform your diet the sustainable way!

Today I want to target the frustration some of you may have experience with, and that is why meal plans don’t work (at least for most of us). If you’ve done one of my online training programs you’ve probably noticed that I give you the healthy basics, and tools to create your own meals, lots of healthy recipes & meal prep ideas, and guidance for building a balanced meal, but its not directly laid out for you as far as: eat this much of this food at this time. I call it a meal guide rather than a meal plan. The reason for this is I want to help you without crippling you. Similar to the concept of “teach a man to fish and he’ll never go hungry” or whatever that saying is. Well the idea is that if you’re given the tools and knowledge to make healthy choices and you know the reasoning behind it and the effects it has on your body, you’re more likely to make those good choices on your own, for the right reasons, resulting in long lasting results. My meal guides focus on realistic goals and healthy habits, relative to your unique starting point and circumstances.

Birthday Dessert!

Birthday Dessert!

Here’s the deal, meal plans or diet plans aren’t the best solution for a few reasons. Let me break it down for you. First of all, they’re hard to stick to. I mean life happens. There’s always a weekend out with friends, always a holiday, always a party, and if you have kids they’re always going to need food as well. A common statement I hear is, “this week is my childs birthday party, and its a really busy week, so I’ll start my diet on Monday” or “Well it’s halloween, then its thanksgiving, then its christmas, so I’ll start the program after new years.” Well I don’t expect you to give up every party or holiday in your life so that you can stick to a strict meal plan. This may lead us to rebelling and feeling guilty, resulting in quitting all together. 

Second of all, meal plans are typically meant for a short term effect, maybe it’s really low carb for example, and when followed for too long can result in issues with metabolism, & hormone levels. Or a quick juice cleanse detox, resulting in water weight loss, but no energy. In other words, the meal plan can be a little too perfect. We need to fuel our body depending on our activity level, and if we aren’t getting enough fats, or carbs, or proteins for a long period of time, certain systems in our bodies will not function properly. We may feel overly tired, overly hungry, and have a bad taste in our mouth for healthy eating. This shifts us into that mindset of resenting “health food” and craving more of our favorite comfort or junk food. Viewing salads & vegetables as “diet food” when in reality this is real food. 

overnight oats in a peanut butter jar

overnight oats in a peanut butter jar

Third of all, most meal plans focus on nutrients (Proteins, Carbs, Fats), calories, or measurements (ounces, grams, etc.) instead of actual food. This can be so confusing. When you’re at a restaurant you don’t see the grams of nutrients next to the item, or how many ounces of potatoes are in the dish. With all these numbers and measurements it can be confusing and overwhelming what to focus on and trying to remember all the different recommendations. Was it 50g of Protein, or 60? Am I supposed to have 300 calories for lunch or 400? The point is this can all be nonsense and distraction if you’re missing the whole point of making healthy choices for the right reasons.

When I work with clients working towards fitness goals, I start where they’re at. I have them keep a 2-3 day food journal so I can see what an average day in their stomach looks like. Based on where they’re at, we can set goals, 1 week at a time, to make changes that will stick. We talk about real food, in real life situation, so that we can get real results that will last. I educate on why you’re making the choices and the benefits that will come. If you’re used to hot pockets and dino nuggets, you shouldn’t just immediately jump on the Kale band wagon. Pace yourself and just think, “how can I make this meal just a little bit healthier & better for me?” Maybe its adding a side salad to your hot pocket meal. Then maybe you create a healthier homemade dressing for your salad. Then replacing the hot pocket with a homemade recipe, and it continues until you’re at a level of health where you can feel & perform your best. You will LOVE the process and the positive changes in your body rather than RESENTING your diet or meal plan. Instead of thinking of a list of rules you have to stick to, or what you can and can’t eat, think of food on a spectrum. One end of the spectrum is completely healthy, unprocessed, Organic, grown in your back yard, homemade meal, and the other end is a deep friend twinkie dipped in chocolate. Think of how you can make your meals a little closer to that healthy side of the spectrum. You may find yourself in a situation where the options aren’t perfect, but you can always find the healthier choice. You may also find that the occasional “unhealthy” choice is ok, because its your grandma’s cinnamon rolls on Christmas morning, or your favorite flavor of ice cream for your birthday. Its recognizing the difference between splurges that are occasional and totally worth it, and mindlessly eating a box of cookies because they’re in front of you.

Part of my goal with each client is helping them figure out their relationship with food, their strengths, their struggles, and move forward with healthy goals at a healthy pace. Fitting HEALTHY into their lives, not trying to squeeze them into this unrealistic healthy box that we think is the only way to lose weight or get fit. 

So if you want help reaching your goals with weight loss & fitness, please send me an email or hit my up on instagram, I would love to get started! But if you’re looking for a calculated, strict, calorie counting meal plan you won’t find it here, sorry! Feel free to send this over to a friend you think would enjoy!

Happy Wednesday Wisdom ya’ll!



Top 5 Tips on Getting Sculpted for Summer

It's April and Spring time is in full swing. The trees are blossoming, the birds are chirping, the snow is melting, the days are getting longer, and dreams of our summer vacations are almost reality. So there's all this hype about slimming down for summer, bikini bodies, booty short butt lift, the list goes on. So why did I choose Sculpted for Summer? Wellllll believe it or not, there was actually more thought put into it than the obviously catchy ring. 

When we think of summer, I think most of us automatically associate it with swimsuits. And depending on how our winter discipline has gone, we may cringe at the thought and quickly go shop for the best cover-ups. One of the worst things is that feeling of anxiety over our bodies, and we've all experienced it! Even the people we think have the perfect body have felt it. I want to help remove that feeling for as many women as I can (men are welcome to join as well). But I don't want to approach it as a "quickly lose 10 pounds for summer" kind of plan. And it's definitely not a "don't eat, live on the elliptical" kind of plan. I want to improve your confidence from the inside out. I've found that even if your body doesn't change at all in regards to weight or size, just working out on its own brings confidence. By pushing yourself through hard things, and totally crushing your workouts, you prove to yourself that you can do it, and you are worth it.  

One of my favorite moments with a clients was with a young mom of 2 kids came home from a vacation and told me that she couldn't be happier. They almost missed their connecting flight, but with 2 kids in her arms, and 3 bags, she sprinted through that airport and made it in record time. She was so proud of herself, and I was stoked. All of her hard work through our workouts together had paid off not only in her dress size, but in real life events. She was glowing with confidence.

I've put a lot of time and love into this program and I know it will bring you that confidence. Whether it's for suiting up for a day at the beach, or racing through the airport, you'll be ready. I've prepared you with over 30 healthy recipes that are easy and delicious, a meal guide with portion control, balanced meal planning, complimented with daily workouts that are designed for total body toning and sculpting to turn your body into a fat burning machine. Thats not all, there's 111 pages total packed with goodness! 

To get you started, here are my top 5 tips on getting Sculpted for Summer:

  1.  Lift heavy weights! If you're still scared to lift heavy, get over it.  You turn into a man. To simplify the equation, muscle burns fat, the more muscle you have, the more fat you'll burn, and your body will turn into a lean mean, sexy machine. (There's obviously more to it than that but thats the main idea). You can burn far more calories with an intense weight session than hours on the cardio machines.
  2. Eat Fat to Burn Fat: Yes, its true. forget about the low-fat diet your aunts used to do. When we consume the right dietary fats (Omega-3, nuts, seeds, fish, avocado, olive oil) our body learns to use fat as an energy source. Plus, you'll be satisfied and fuller for longer! Not to mention all the nutrients and goodness packed into these foods
  3. Protein and Fiber are your Friends: Post workout, refuel with protein and fiber to help your muscles repair, and curb your appetite. Also benefit from the awesome metabolism boosting effects. Some of my favorite combo's are apples and peanut butter, Protein shakes, vegetables and hummus, a veggie omelette, you get the idea.
  4. Use your full body! The more muscle fibers you're working, the more calories you are going to burn. I use a lot of combo moves in this program to maximize calorie burn. Some examples from this program are Squat & Shoulder press, Lunge with a core twist, Plank with leg lifts, etc. I love combo moves because you get more bang for your buck! 
  5. You can't out exercise a bad diet: This is why I have included lots of advice and guidance for your eating in this program. Abs really are made in the kitchen! doing sit ups all day long is not going to get you that six pack. I don't teach a restrictive or depriving diet, but it does take some discipline to get results. One of my favorite quotes, and one that I highlight in the program is "Discipline is Freedom". Put in the work now, and you will be able to live a more flexible life later on. When we train our bodies right and fuel them properly, they perform better for us in return and become more efficient at burning off an occasional treat.

So there you have it, some jumpstart tips to get the ball rolling. I hope you enjoy this program and can't wait to see the progress and all of your glowing confidence!

Start Sculpting for Summer here!