Setting Realistic New Year’s Goals for a Successful Fitness Journey

As the new year approaches, many of us embark on a journey of self-improvement, especially when it comes to health and fitness. New Year’s resolutions often revolve around getting in shape, losing weight, or adopting a healthier lifestyle. However, setting unrealistic goals can lead to disappointment and abandonment of these aspirations before they even take off.

Instead of aiming for unattainable objectives, it’s crucial to set realistic and achievable goals that pave the way for a successful fitness journey. Here’s a comprehensive guide on how to set realistic New Year’s goals and examples of attainable objectives to consider:

  1. Be Specific and Measurable: One of the key elements of setting achievable goals is ensuring they are specific and measurable. Vague goals like “getting fit” or “eating healthier” lack specificity, making it difficult to track progress. Instead, specify what “getting fit” means to you. It could be running a 5k, increasing muscle mass, or improving flexibility. For example:
    • Specific Goal: “Run a 5k race in under 30 minutes by the end of March.”
  2. Set Realistic Targets: Consider your current fitness level, lifestyle, and time commitments before setting goals. Unrealistic expectations can lead to burnout and frustration. Make sure your goals are challenging yet achievable. For instance:
    • Realistic Goal: “Lose 1-2 pounds per week by following a balanced diet and exercising regularly.”
  3. Create Short-term Milestones: Break down larger goals into smaller, manageable milestones. This approach helps maintain motivation and allows for a sense of accomplishment along the way. For example:
    • Milestone Goal: “Increase daily water intake to eight glasses within the first month.”
  4. Use the SMART Criteria: Employ the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) criteria when setting goals. This framework ensures your goals are well-defined and within reach. Here’s an example:
    • SMART Goal: “Complete three strength training sessions per week for the next three months to increase overall muscle strength.”
  5. Write Them Down and Visualize: Putting your goals in writing solidifies your commitment. Whether it’s on paper, in a digital document, or through a vision board, the act of writing down goals reinforces accountability and helps in tracking progress. Some find vision boards, which include images and quotes related to their goals, highly motivating.

By setting realistic goals and outlining them effectively, you can pave the way for a successful fitness journey. Remember, consistency and patience are key factors in achieving long-term results.

In summary, here are some practical and achievable fitness goals for the new year:

  • Commit to regular workouts: Set a goal to exercise a certain number of times per week.
  • Improve flexibility: Aim to touch your toes or perform specific yoga poses.
  • Increase daily steps: Set a target number of steps to take each day, gradually increasing it.
  • Incorporate more fruits and vegetables into your diet: Set a goal to add a certain number of servings per day or week.
  • Reduce sugar intake: Limit sugary snacks or beverages to specific occasions.

As you gear up for the new year, use these tips to set realistic fitness goals that align with your lifestyle, making your journey towards a healthier you more achievable and enjoyable. Cheers to a fit and fabulous year ahead!

Sipping Smart: Crafting Healthy Cocktails for a Fit Lifestyle

At Empowered Lifestyle, we believe in the power of a balanced lifestyle, where fitness meets enjoyment. While maintaining a healthy routine is crucial, it doesn’t mean you have to sacrifice social gatherings or fun beverages. Enter: healthy cocktails! These delightful concoctions let you indulge in a refreshing drink without compromising your health goals. Let’s explore some delicious and guilt-free recipes that will elevate your cocktail game while keeping you on track with your fitness journey.

When it comes to creating a healthy cocktail, the focus is on fresh, natural ingredients and mindful choices. Here are some tips to keep in mind:

1. Fresh is Best: Opt for fresh fruits, vegetables, and herbs as the base of your cocktails. These ingredients not only add flavor but also provide essential nutrients.

2. Ditch the Sugary Mixers: Say goodbye to high-calorie mixers and syrups loaded with sugar. Instead, use natural sweeteners like honey, agave nectar, or fresh fruit juices to add a touch of sweetness.

3. Watch the Portions: Controlling the portion sizes of alcoholic beverages and mixers is key. Moderation is the name of the game to maintain a healthy balance.

Healthy Cocktail Recipes:

Let’s dive into some delightful and healthy cocktail recipes that will tantalize your taste buds while keeping your fitness goals intact:

1. Berry Blast Mojito


– 6-8 fresh strawberries

– 8-10 fresh mint leaves

– 1 lime, juiced

– 1 tablespoon agave nectar

– 1 ½ oz. white rum (optional)

– Club soda

– Ice cubes


– In a shaker, muddle the strawberries, mint leaves, lime juice, and agave nectar.

– Add rum (if using) and ice cubes, then shake well.

– Strain the mixture into a glass filled with ice and top it off with club soda.

– Garnish with a strawberry and mint leaves.

2. Cucumber Basil Gin Fizz


– 2 slices cucumber

– 3-4 fresh basil leaves

– 1 ½ oz. gin

– ½ oz. fresh lime juice

– Club soda

– Ice cubes


– In a glass, muddle the cucumber slices and basil leaves.

– Add gin, lime juice, and ice cubes. Stir well.

– Top it off with club soda and gently stir again.

– Garnish with a cucumber slice and basil leaves.

3. Pineapple Coconut Mocktail


– ½ cup fresh pineapple chunks

– ¼ cup coconut water

– 2-3 fresh mint leaves

– ½ lime, juiced

– Sparkling water

– Ice cubes


– In a blender, blend pineapple chunks, coconut water, mint leaves, and lime juice until smooth.

– Fill a glass with ice cubes and pour the blended mixture over the ice.

– Top it off with sparkling water and stir gently.

– Garnish with a pineapple wedge and mint leaves.

Enjoying a healthy lifestyle doesn’t mean giving up on socializing or indulging in delicious drinks. With these healthy cocktail recipes, you can savor the taste while making smart choices for your well-being. Experiment with different flavors, get creative, and raise a toast to a balanced and enjoyable life!

Remember, moderation and mindful choices are key. Cheers to your health and happiness!

Empowered Lifestyle encourages incorporating healthy habits into every aspect of life, including your beverage choices. If you’re looking for more tips on maintaining a balanced lifestyle or need personalized fitness guidance, feel free to reach out. Cheers to a fit and flavorful journey ahead!

Navigating the Holidays: How to Avoid the 10-Pound Weight Gain While Enjoying the Festivities

The holiday season is a time of joy, celebration, and gatherings with family and friends. However, it often comes hand in hand with tempting treats, lavish meals, and an abundance of festive drinks. For many, this can also mean an unwelcome addition to the waistline. But fear not! You can savor the season without sacrificing your health and fitness goals. With a mindful approach to eating, drinking, and a few smart strategies, you can survive the holidays without the dreaded 10-pound weight gain.

Mindful Eating During Festivities:

1. Portion Control: Enjoy your favorite holiday foods but keep an eye on portion sizes. Use smaller plates to help control serving sizes and prevent overeating.

2. Mindful Indulgence: Choose your indulgences wisely. Instead of sampling every treat on the table, pick a few favorites and savor them mindfully, enjoying each bite.

3. Balance is Key: Prioritize healthier options when possible. Load up on veggies, lean proteins, and whole grains to balance out the richer, calorie-dense foods.

4. Eat Regularly: Don’t skip meals to save up for a big holiday feast. Skipping meals can lead to overeating later on. Instead, eat balanced meals throughout the day to help manage hunger.

Tips for Smarter Drinking:

1. Hydrate Smartly: Opt for water between alcoholic beverages to stay hydrated and pace yourself. This not only helps control calorie intake but also reduces the risk of a hangover.

2. Mind Alcohol Calories: Alcoholic drinks can pack a surprising number of calories. Choose lighter options like spritzers, light beer, or wine, and be mindful of sugary mixers in cocktails.

3. Alternate with Mocktails: Enjoy flavorful non-alcoholic beverages or mocktails. These can be just as festive and enjoyable without the added calories from alcohol.

Staying Active Without Formal Workouts:

1. Stay Active Throughout the Day: Take advantage of opportunities to move. Offer to help with chores, take a post-meal stroll, or engage in active games with family and friends.

2. Short Bursts of Exercise: Incorporate short bursts of exercise into your day. Try quick bodyweight exercises like squats, lunges, or push-ups during commercial breaks or before meals.

3. Dance it Out: Join in on the dancing at holiday parties! Dancing is a fun way to burn calories and stay active without feeling like you’re working out.

Maintaining a Mindful Mindset:

1. Practice Mindfulness: Be mindful of your body’s signals of hunger and fullness. Pause between bites, chew slowly, and listen to your body’s cues to prevent overeating.

2. Plan Ahead: If you know you’ll be attending a big feast, plan your meals and snacks earlier in the day to account for the indulgence.

3. Focus on Enjoyment, Not Guilt: Remember, the holidays are a time to celebrate and enjoy. If you do indulge more than intended, don’t beat yourself up. Focus on balance and getting back on track.

Surviving the holidays without a 10-pound weight gain is absolutely achievable with a mindful approach to eating, drinking, and staying active. By practicing moderation, making smart choices, and staying mindful of your body’s signals, you can enjoy the festive season without compromising your health and fitness goals. Remember, it’s about balance, not deprivation, so savor the moments and celebrate responsibly!

By incorporating these tips and tricks, you can embrace the holiday spirit while keeping your health and wellness in check. Cheers to a joyful and healthy holiday season!

Mastering the Art of Weekly Workout Planning: A Guide to Fitness Success

In the whirlwind of our daily lives, finding time for exercise can seem like an insurmountable challenge. Whether it’s work deadlines, family commitments, or other obligations, prioritizing fitness often takes a backseat. However, carving out a consistent workout routine doesn’t have to be an uphill battle. With effective planning and dedication, integrating workouts into your week can become a manageable and rewarding endeavor.

Here are some invaluable tips to help you strategically plan your workouts and make fitness an integral part of your weekly schedule:

1. Set Clear and Realistic Goals

Begin by defining your fitness objectives. Do you want to build strength, increase endurance, lose weight, or enhance flexibility? Setting clear, achievable goals will help you tailor your workouts accordingly. Ensure these goals are realistic and measurable, giving you a sense of purpose and direction in your fitness journey.

2. Assess Your Schedule

Take stock of your weekly schedule. Identify available time slots when you can realistically commit to exercise without causing undue stress. Whether it’s early mornings, lunch breaks, or evenings, pinpointing these windows will help you allocate dedicated workout time.

3. Prioritize Variety and Balance

Incorporate a diverse range of exercises into your routine to target different muscle groups and prevent monotony. Aim for a balance between strength training, cardiovascular workouts, flexibility exercises, and rest days. Variety not only keeps things interesting but also ensures holistic fitness development.

4. Create a Weekly Workout Schedule

Plan your workouts for the entire week in advance. Designate specific days and times for each type of exercise. Consider factors like intensity, duration, and recovery periods. Having a pre-determined schedule increases accountability and reduces the likelihood of skipping workouts.

5. Be Flexible and Adaptable

Life can be unpredictable, and unexpected commitments may arise. Embrace flexibility in your workout plan. If you miss a session, don’t be disheartened; reschedule it for another day. Adaptability is key to maintaining consistency in the long run.

6. Mix in Active Rest Days

Rest days are crucial for muscle recovery and overall well-being. However, consider incorporating active recovery activities like yoga, stretching, or light walks on these days. This helps maintain momentum without overexertion.

7. Track Progress and Adjust Accordingly

Keep a workout journal or use fitness apps to monitor your progress. Track your performance, note any changes in your body, and adjust your workout plan accordingly. Celebrate achievements, no matter how small, as they signify progress towards your goals.

8. Seek Professional Guidance

Consider consulting a certified personal trainer or fitness professional. They can provide personalized guidance, design tailored workout plans, and offer expert advice on optimizing your fitness routine.

9. Stay Consistent and Stay Motivated

Consistency is the cornerstone of success in any fitness endeavor. Stay motivated by setting milestones, rewarding yourself for accomplishments, finding a workout buddy for accountability, or participating in fitness challenges.

10. Listen to Your Body

Lastly, pay attention to your body’s signals. Rest when needed, avoid overtraining, and prioritize proper nutrition and hydration to support your workouts.

In conclusion, effective workout planning involves a blend of commitment, adaptability, and perseverance. By following these tips and customizing your fitness schedule to suit your lifestyle, you’ll find it easier to integrate workouts into your week, paving the way for a healthier and more fulfilling life.

Remember, consistency and dedication are the keys to unlocking your fitness potential. Start today, plan your workouts wisely, and witness the transformative power of a well-structured fitness regimen!

The Crucial Role of Rest and Recovery in Your Fitness Journey

In the bustling world of fitness, it’s easy to get swept up in the excitement of workouts, nutrition plans, and pushing yourself to the limit. While dedication and hard work are key components of achieving your fitness goals, there’s an often overlooked yet fundamental aspect that deserves just as much attention: rest and recovery.

As a personal trainer, I’ve seen firsthand how individuals pour their heart and soul into their workouts, striving for progress and results. However, what many fail to realize is that progress isn’t just made in the gym or through intense training sessions. It’s equally shaped by the time spent allowing your body to recover and rejuvenate.

Rest is not just about catching up on sleep or taking a day off from exercise. It encompasses a spectrum of practices that are essential for your body’s healing and growth. Let’s dive deeper into why rest and recovery are non-negotiable components of any successful fitness regimen.

Understanding Rest and Recovery

Rest isn’t merely a pause in physical activity; it’s a deliberate and strategic component of your fitness routine. Recovery involves various aspects such as:

  1. Sleep: Quality sleep is when your body repairs tissues, synthesizes hormones, and consolidates learning and memory. Aim for 7-9 hours of uninterrupted sleep each night.
  2. Nutrition: Providing your body with the necessary nutrients is crucial for muscle repair and growth. Post-workout meals and a well-balanced diet are key.
  3. Active Recovery: Engaging in light exercise, such as yoga or gentle stretching, can improve circulation, reduce muscle soreness, and enhance flexibility.
  4. Hydration: Water is essential for transporting nutrients, regulating body temperature, and flushing out toxins. Adequate hydration supports overall recovery.

The Benefits of Rest and Recovery

  1. Muscle Repair and Growth: When you exercise, tiny tears occur in your muscle fibers. Rest allows these tears to repair and grow stronger, contributing to muscle development.
  2. Injury Prevention: Overtraining and insufficient rest can lead to burnout, fatigue, and increased risk of injury. Adequate rest helps prevent these issues.
  3. Improved Performance: Recovery allows your body to adapt to the stress of exercise, leading to better performance and increased stamina during workouts.
  4. Mental Well-being: Rest plays a pivotal role in mental rejuvenation. It reduces stress, enhances focus, and improves overall mood and motivation.

Implementing Effective Rest and Recovery Strategies

  1. Listen to Your Body: Pay attention to signs of fatigue, soreness, or decreased performance. Adjust your routine accordingly to allow for adequate rest.
  2. Prioritize Sleep: Establish a consistent sleep schedule and create a conducive sleep environment to ensure quality rest.
  3. Include Rest Days: Schedule regular rest days into your workout routine. These days are as important as your training days for long-term progress.
  4. Hydrate and Nourish: Fuel your body with proper nutrition and stay hydrated to support recovery processes.
  5. Explore Recovery Techniques: Incorporate techniques such as foam rolling, massages, and meditation to aid in relaxation and recovery.


In the pursuit of fitness goals, remember that progress isn’t solely achieved through sweat and effort. Giving your body the time it needs to rest and recover is equally—if not more—important. Embrace rest as an integral part of your fitness journey, and witness the transformative power it holds in optimizing your overall health and performance.

As your personal trainer, I encourage you to prioritize rest and recovery. By striking a balance between dedication to your workouts and allowing your body the time it needs to heal, you’ll set yourself on a path toward sustainable progress, improved well-being, and long-term success in your fitness endeavors.

Boost Your Daily Protein Intake: Whole Foods, Shakes, and Bars

In the realm of fitness and nutrition, one macronutrient often takes the spotlight: protein. Whether you’re an athlete aiming to build muscle, someone looking to shed a few pounds, or simply seeking a healthier lifestyle, incorporating sufficient protein into your daily intake is crucial. Not only does it support muscle growth and repair, but it also aids in weight management, boosts metabolism, and contributes to overall well-being.

But how can you ensure you’re getting enough protein daily? Let’s explore some effective strategies, including whole food options, protein shakes, and protein bars, to elevate your protein intake and optimize your nutrition.

The Importance of Protein

Protein serves as the building block for various tissues in the body, including muscles, bones, skin, and even hormones. Unlike fats and carbohydrates, the body doesn’t store protein, emphasizing the necessity of consuming it regularly. Whether you’re a fitness enthusiast, an active individual, or simply want to maintain a healthy lifestyle, adequate protein intake is vital for:

1. Muscle Growth and Repair: Protein provides the essential amino acids necessary for muscle repair and growth after exercise.

2. Weight Management: High-protein diets help control appetite and increase feelings of fullness, potentially reducing overall calorie intake.

3. Metabolic Health:** Protein plays a role in maintaining healthy blood sugar levels, supporting a healthy metabolism.

4. Overall Health: Adequate protein intake contributes to better immune function, improved bone health, and the production of enzymes and hormones.

Incorporating Whole Foods

Whole foods are an excellent and natural way to increase protein intake. Incorporating a variety of these sources into your daily diet ensures a spectrum of nutrients in addition to protein. Some top whole food protein sources include:

-Lean Meats: Chicken, turkey, lean beef, and pork loin.

-Fish: Salmon, tuna, trout, and sardines are rich in omega-3 fatty acids and high-quality protein.

-Eggs: A complete protein source, containing all essential amino acids.

-Dairy: Greek yogurt, cottage cheese, and milk provide a substantial protein boost.

-Legumes: Lentils, chickpeas, black beans, and peas are plant-based protein powerhouses.

-Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds offer protein, healthy fats, and fiber.

Protein Shakes for Convenience

Protein shakes serve as a convenient and quick way to supplement your protein intake, especially for those with a busy lifestyle or after workouts. Made from protein powder and various liquids like water, milk, or plant-based alternatives, they offer a concentrated dose of protein. Choose high-quality protein powders such as whey, casein, pea, hemp, or soy, based on your dietary preferences and goals. Experiment with flavors and ingredients to create delicious and nutritious shakes.

Grabbing Protein Bars On-the-Go

Protein bars are portable, pre-packaged snacks that can be a lifesaver when you’re in a rush or need a convenient protein source. However, be mindful of their ingredients, as some bars may contain added sugars or artificial additives. Opt for bars with minimal ingredients, higher protein content, and lower sugar levels. Look for ones containing natural sources like nuts, seeds, and whole grains.


Adding more protein into your daily nutrition doesn’t have to be complicated. By incorporating a variety of whole food sources, utilizing protein shakes, and occasionally opting for protein bars, you can easily meet your protein needs while enjoying a diverse and flavorful diet.

Remember, the key is balance and variety. Aim to diversify your protein sources, pay attention to ingredient quality, and consult with a nutritionist or dietitian for personalized recommendations. With these strategies, you can optimize your protein intake and pave the way towards a healthier, fitter you.

High Protein Grilled Cheese

The crunch and saltiness of the buttery toasted bread.


The gooiness of the melted cheese that strings out after the first, second and third bite.


The satisfaction of eating your favorite childhood sandwich in your mid 30’s, priceless.


Well, now that I have officially drooled all over my keyboard, we might as well really go into detail about the All-American Grilled Cheese Sandwich. I mean, because why the heck not?


This recipe has to be one of my favorites because so many people doubt it. How in the world to you make the worlds cheesy, buttery mouth-watering sandwiches healthy? Um, well you make some adjustments and make it work because in my world, there are no restrictions, there are modifications and foods eaten in moderation. And that should be your world too because what is life with restrictions? Pretty crappy if you ask me!


So, enough chit chat! Time to make the sandwich of all sandwiches as I’m hoping we have all come to agree on.


First, I’m going to need you to grab a pen and paper and jot down these ingredients because I am almost positive we are going to need to take a little trip to the grocery store. Really and store will do, Walmart included.



2 slices of Ezeikiel Bread (any version of your choice, I personally like the orange wrapping)

2 oz All-Natural Sliced Turkey Breast

28g Fat Free Kraft Mozzarella Cheese (I promise you won’t tell a difference!)

½ tablespoon Butter (uh duh! I said healthy no flavorless!)


Alright, go ahead and run to the store and I’ll meet you in the kitchen when you get back! J


Ok fam! Let’s get grilling!


First, I need you to heat up your skillet on medium heat, maybe medium-high heat for that extra crispy. I personally love using our cast iron skillet. It is literally perfection to make a grilled cheese in, the healthy and non-healthy kind.


I need you to take the coveted butter that I know when you saw it on the list you went, “Wait, she said healthy? Is that a typo?” Nope, it is not! And don’t you go looking in your fridge for that fake ass butter either. I want full on butter on the outside of that bread. I promise you will see by the end of this masterpiece that the fat macros you are so worried about will not be as bad as you think. So, back to the bread and butter. Grab one piece of the Ezekiel Bread and spread butter on the outside of one side, place butter side down in the pan.


Next, I want you to take half of the cheese that you measured out and put that down on the bread. Follow that up with the 2 oz of All-Natural Turkey meat and followed by the rest of the cheese. Now, let’s pause for a quick second. Are these the only ingredients you are allowed to add to this melt? Oh, heck no my friend! But remember, I am just trying to show you a basic, high protein, ooey-gooey crispy grilled cheese. The macros I am going to share are only for those 4 ingredients, but you make this sandwich your own! Add the avocado or the bacon or a different sort of meat if you desire. Today, we just basic. Ok back to the action sizzling in your pan! Finish with the other slice of bread and use the rest of the butter to smear on top of that slice.


So, at this point, you can either sit and drool while this cook, or set a timer for 2-3 minutes, depending on how hot your pan is, to let you know when it is time to flip. Before finishing the flip, however, take a little peak at the side that is down on the pan. Is it that golden brown you remember as a child? Yes? FLIP!


Repeat that timer or again, sit and drool. At this point it’s up to you and your stomach and how much you can handle. It should only take another 2-3 minutes BUT WAIT, check the side that is down so that you are 100% it is grilled cheese worthy!


The removal, the cut and the pull apart. Literally the main reason we have all taken time to make this sandwich, am I RIGHT? Ok, ready, set, go! Did it happen! Did you get the gooey cheese pull apart? Oh my lanta! I am drooling for you! Did you get the first bite crunch and the buttery goodness from the outside crisp? Yep, I just drooled on my keyboard.


Ok, you finish up while I calculate the amazing macros you just ate…Drum roll please!

Your high protein sandwich macros are:


Protein: 26g    Carb: 34g         Fats: 7.5g        Fiber: 6g


I mean come on! How perfect are those macros for the amount of amazingness you just put in your mouth! Literally doesn’t get any better than that! Balanced, high protein, filling and a childhood memory you can make with your kids and NOT feel guilty!


Happy Grilling!

Meal Planning 101

Meal Planning 101

What is the hardest part about your new fitness journey so far?

Is it the gym? The workouts? The cardio? The day after soreness? The stupid amount of water you’re drinking??

I am willing to guarantee that your answer is none of the above, AND I’m willing to guarantee that your answer has everything to do with the kitchen! Am I right?

Our NUTRITION! No, I didn’t say diet, I said your nutrition. In my personal opinion, a diet is a very negative way of thinking when it comes to your health. A “diet” is a quick fix, a fast way to lose a couple of pounds, a fad that your cousin, sister and Aunt did that lost them 20lbs in 20 days. A diet is restriction of foods and drink. A diet is something that you do for a short period of time, and if not careful, will have you gaining twice the amount of weight once it’s over. Because we all know, diets never last long.

So, first things first, I need you to change your mind set on the kitchen and the food that is made and eaten in the kitchen. You are no longer and never again DIETING, you are working on improving your nutrition to support the goals you are trying to accomplish. Deal?

Second, your nutrition is something that will be something you are constantly working on and will take consistency and work on your part. I know, I wish it was easier but life isn’t easy either so….here we are.

If you are currently on a training routine and you are not incorporating any sort of change in your nutrition, I would suggest maybe looking into some sort of plan. Whether that plan consist of working with a coach or just adjusting your foods to more wholesome and less processed approach, changing your food to support your new health and fitness lifestyle will be the make or break to changes you are hoping to see in your body.

Not sure how to get started? Easy!

  1. Start a food journal to see where you are eating on a day to day. This food journal needs to be the tell all to what you are putting in your mouth on a daily basis. You need to stop lying to yourself about your daily intake and look at what your calorie intake is on average weekly. I promise, doing this for one week will surprise the crap out of you!
  2. Remove the processed “crap” and start eating more wholesome, colorful foods that your body enjoys. Does that mean become a boring eater and start eating the same thing on a daily basis like the typical bodybuilder? HECK NO! If I don’t do that, why on earth would I want you to do that? What I mean is start living 80/20, 80% of your day whole foods, 20% of your day fun foods. Start getting in good protein sources, filling carb sources and healthy fats. Fill your meals with foods that are easy for your body to digest, foods that give you good energy for the day and foods that will make your workouts even better because your body is working as one solid machine!
  3. Plan to win! I told you earlier that this was going to take work and here is the most work you are going to do: planning your meals and making sure you have the foods to make your meals good and enjoyable. Yes, this means taking time out of your week to plan, make a grocery list, go shopping, prep the food and keep your fridge stocked throughout the week. The best “cop out” I have heard from people as to why their week was a failure was because they didn’t have food or there was nothing cooked in the house. Well, at the end of the day whose fault is that? When we plan, we win!
  4. Eat your Wheaties and drink your water! Ok, so when I say Wheaties, I actually mean eat your protein, get in your fruits and veggies, eat some carbs and drink water! Eat when you’re hungry, eat a balanced meal, stop when you are full and repeat. Stop forcing yourself to eat every 2-3 hours if you aren’t hungry. Are you trying to fast but don’t like it? Uh, don’t do it! Start to listen to what your body wants because I promise in the end, that’s what will work best for you and your life!

Nutrition isn’t perfect. You will slip up and have a piece of candy or have a little to much peanut butter. You won’t get in all your water or might forget to track your salad dressing!

Say it ain’t so!?

But what we can do is be as prepared as we possibly can be on a daily basis. When we plan ahead of time, we have a better chance of sticking to the change and making it a new lifestyle, not just a restart every single week!

Need help on where to start? Click the link below and start tracking your food so you can start to understand your calorie intake vs. your calorie expenditure.




New Year, Same Resolutions

The New Year is here and let me guess, you have a shit load of new “resolutions” you have written down to conquer this year, am I right?

You have that new 100 pound weight loss goal, you have the I’m going to eat clean for the rest of my life goal, you have the ditching sugar and alcohol goal and the “I’m going to read a new motivational book every week so I become my best self” goal. Do any of these sound like the goals you have set for 2020?


If you are someone that just said yes, I need you to take that cute little paper you just wrote on with all these amazing resolutions and rip it to pieces. Yep, cut it up, put in in the shredder or better yet, let your dog eat it! You want to know why? Those “goals” will only lead to failure, guilt and anger. You can fight me on that all you want, but I have seen it happen with one client after another. They set these goals that are just beyond their wildest dreams, goals that just writing them down seem already way out of reach and by February 1st, are already crossing them off as not getting done.





Please for the love of my mother, take a moment to really think about how you want to start this new year, this new decade for goodness sakes! Think about how you want to make your life better, about how you want to make your relationships better, about how you want to get out of debt or start a new business.


Think of these yearly resolutions now as goals for yourself. Set REALISTIC goals that you can actually finish! Set small goals, accomplish small victories throughout the month that will lead you to getting big results! Sometimes we easily look passed the small things because we see them for what they are, small checkmarks that mean nothing compared to that BIG VICTORY! But I am here to change your mind on that thought process, so let’s chat.


For example: You set yourself a goal of losing 20lbs next year. First and foremost, please don’t just set the goal of losing the weight. The number one issue I already have with this is what happens post weight loss? Are you going to keep it off or have a party to celebrate and gain it all back in one night? Think about it and get back to me, until then, lets continue with our goal setting.


Step 1: Lose 20 pounds next year and keep it off!

Step 2: How will we do that? Changing activity level and nutrition!

            Step 2.1: Increase activity:

Month 1: gym 2x per week.

Month 2: Gym 2x per week and a hike outdoors each week.

Month 3: gym 3x per week.

Month 4: gym 3 x per week and nightly walks around the block.

            Step 2.2: Nutrition

                     Month 1: Limit eating out to 2x per week/Increase water to 100oz per day

                     Month 2: Limit eating out to 1x per week/increase water to 120 oz per day.

Month 3: Same as M2, get 4 servings of protein in every day.

Month 4: Same as M3, get 4 servings of green veggies in every day.


Do you see how in Step 2, I made small changes every single month? I didn’t just jump off the deep end month 1, change my whole life in the snap of the fingers and expect everything to be ok. Make small, sustainable changes that you know you will be able to make so that your life doesn’t explode and your family doesn’t leave you on the corner!


Step 3: Track Progress. Don’t just go through the motions and expect to weigh yourself Dec. 31, 2020 and boom, life is good, goals were met now time to go to the next year. You need to have a plan in place that you can track your weekly progress whether that is weighing yourself, taking pics, tracking your food and water, you need to have a system that you can do every week to see how well you are doing. AND CELEBRATE THE VICTORIES! Be proud when you have done a full week of 100oz of water because dammit that it hard! Celebrate when you have eaten a home cooked meal every day for 1 week even when soccer practice ran late! Get excited when the scale says down ANY amount of weight because THAT is the true goal!!

Step 4: Make changes as you see necessary and be ok with mistakes! Life isn’t perfect, WE are not perfect! YOU WILL FAIL! And guess what? It is okay, take a deep breath, you will be fine. Tomorrow we start fresh and continue on our path to losing the weight, even if we don’t hit the 20 pounds you have set for, any weight loss is the goal.


This is just the “typical” resolution example of losing weight every year that I hear from clients and potential clients. Now don’t get the wrong idea, I believe everyone should put their health first, but I think it gets made into such an ordeal that people fail before they even start.


Start BIG but celebrate the SMALL.

Enjoy the process of getting to that point.

Learn from the failures and keep growing through the wins.

Stop making resolutions and start setting reasonable goals to conquer.

Make a vision board, write them on your mirror, see them every single day.

When your goals and dreams become reality, you will be thankful for the journey.


Teamwork Makes the Dream work!

Being Social While On a Diet

The question of all questions…Is having a social life possible while being on a “diet”

What is a social life?

As an introvert who only knows Netflix and Chill, going out with friends is very few and far between. BUT, when it does happen, I am more often than not on prep. Well, at least for the last year that has been the story of my life!

Now, let me preface this by saying I do not coach this lifestyle. I don’t think that you should be restrictive to where you aren’t LIVING. I don’t think that if you are trying to make healthier choices you need to lock yourself in your house 24/7. I am telling you how I have handled being social with having to be on a “diet”. Don’t get it twisted! : )

My friends and family have gotten use to the “No thank you” I have on repeat when offered food or drinks. Actually, rewind, they have gotten use to asking, “Are you on prep? Can you eat?” And yes, I know how that sounds. “But Caitie, you said you don’t agree with a restrictive diet!?” Yes, but with the hobby that I love, aka bodybuilding, I have gotten use to that lifestyle. And even though it sounds like those around me have been “trained” to not bug me about my choices, it has not always been that way. And I know for many of you, it is still a struggle.

Rewind to 5-6 years ago when I began competing. Strict dieting became a part of my life. I wasn’t phased by the tubberware lifestyle. I wasn’t phased by saying “No” or always being the DD. I was taught early on about black coffee, ordering plain chicken, sauce on the side, blah blah blah. Everything that made food bland or easy by bringing my own I did because if competing was my goal, then sacrifice I did.

The only thing that seemed to be an issue was getting those around me on board that I was ok with not eating out or drinking. I can’t tell you how many dinners I went to and was questioned and criticized for not part taking in the “breaking of the pizookie”. How many holidays I brought my own food and the amount of sideways glances I would get. Or the best, when others were LITERALLY upset with ME because I wasn’t eating their food or getting wasted!

Um, wait what? YOU’RE upset with ME because I can’t eat the catered BBQ and the homemade chocolate chip cookies? Yeah, forget the drool that I have dripping down my chin on to my plain ass chicken breast. Forget the gallon jug I am drinking from instead of clinking glasses of champagne to celebrate, let me comfort you!

As the years went on, people began to realize that usually me going out and NOT being on prep was a once in a life time ordeal. The questioning got less, the pressuring to eat got less, the looks changed to support and the “Poor me” (as in the host) turned into “Let me know when you can eat and we are going all out!”

Dieting and being a social lite is HARD, I get it more than you know, BUT it can be done. Your purpose, your goals, wants and needs need to be stronger than the cookie sitting on the dessert table at Cindy’s wedding right now! Because guess what? In 3-6-12 months, that cookie can be made again, ordered again and will tasted even better because you know you completed your goals by saying no in the moment.

What are my top 5 tips for getting through social gatherings while on a diet of any sort?

  1. STAND YOUR GROUND. Whether you are on this diet for a bodybuilding show, if you are dieting because you HAVE to lose weight for health reasons, if you have certain allergies, etc. Don’t let the pressures of family and friends make you feel bad and give in to the temptations. No means no and they need to understand that!
  2. KNOW YOUR GOALS. Know why you are saying no to some tasty treats. Are you just saying no because you are restricting certain things in your diet? Are you saying no because you don’t want to over indulge in front of people? If you said yes to those questions, first we need to reevaluate your choices and the “diet” someone has you on! BUT if you are saying no because it is a need, a must, a health risk, make those goals prominent in your life and don’t faulter over a missed shot at the bar with the girls.
  3. EAT BEFORE OR AFTER. I chose this option a lot, especially if it was a party with hors d’oeuvre and not a sit down meal. I was able to fill up on a meal at home with foods I know were ok for me and I could just sip my water and be pleasant and full while socializing. I always made sure I saved something for after the party as well because whether there is dancing or a lot of standing, ya girl was hungry after a couple of hours out being social!
  4. BRING YOUR OWN MEAL. I did/do this a lot when going to a restaurant or a family function where I know there will be nothing for me to eat that fits because due to A LOT of hidden calories. How to hide it? Show up with meal, hide in the fridge, when everyone is getting their buffet style meal, plop your food on a matching plate, microwave and BAM!
  5. ALWAYS KEEP YOUR WATER CUP FULL! So cousin Billy can’t refill it will alcohol you don’t want to drink. 2. So you can fill up on water and have no room to snack. 3. It’s good to drink water, pee clear and keep your body flowing!

At the end of the day, you need to make your stand against those who won’t agree with your lifestyle. They won’t agree with your choices. They will tell you to lighten up and just have a bite. If your goals and journey are worth it to you, if your health risks are that high, you will stand your ground. If not, THEN ENJOY THE DAM COOKIE!




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