Are you ready to bring in the New Year? Support, Motivation, Accountability, and Fitness RIGHT HERE!

Ummm... It Christmas seriously over!??! I can't believe it! I'm like in shock that there is 2 days left of 2014. I feel like it was just January 2014!?!? Anyone else feel this way? It went by SO FAST this year. I'm SO excited for what 2015 has to offer. I have BIG goals for my groups this year as well as my own personal fitness goals. I have accomplished some pretty amazing things this year but this is only the TIP of the Ice burg for what 2015 has to offer. So I've been thinking of ways that I can make my challenge groups even BETTER so that I can provide the best accountability and support to my customers. I'm creating Monday Mindset Videos to help you get your mind straight each week, more daily tips, recipes, and so much more!! 

My Brand New Group Kicks Off Monday January 5th, 2015!! 

January is always a busy month for Health and Fitness. It's the time that most are sick and tired of being sick and tired and have their mind set to make a change. It's just like any gym that's packed come Jan 1st. But you know what ..... SADLY by February the gym is already slowing down and people are falling out like Hot Cakes. WHY!??!? 

So here is my take on it because I have totally been one of those people that EVERY YEAR made the resolution to get in the best shape of my life and I was finally ready. I would go into the gym do every single class, show up daily, and am HYPED up to get my Fitness on. THEN I would worry that what I was doing wasn't really working, I wasn't seeing results fast enough, and I wouldn't always know my way around the gym. I would go home and eat what I always ate and never end up with lasting results. I had NO idea what clean eating was and I truly didn't understand the idea of GOOD nutrition. I would work my butt off for one week, cut back a little, but I wouldn't see results so I would just resort back to my old ways and feeling just like I did when I started. SAD and ready for a change. I was un doing EVERYTHING that I was working for in the gym. I even hired a personal trainer one year. I would follow the workouts he had laid out for me and then hit fast food on the way home. I was never checked on or had that daily motivation to help me actually stick to the program that was set for me. I had no idea if I was doing all the workouts right and I was left to just figure it out and hope for the best. 

So.... YEP!! Just like you I would give up, do the bare minimum, and pretty much settle with that I was meant to be "BIG BONED" and I couldn't beat family genetics. 

Here is what I now know and this little NUGGET of Information has forever changed my life. It totally takes more than 2 weeks to see results and your nutrition is 80% of your results. I was a low fat, sugar free, fat free girl .... NOPE all of that stuff is GARBAGE! You will never see the results you are after eating that way. 

So here I am 8 months post partum with my second baby girl and I was Desperate! I found this amazing challenge group. I had no idea it was actually going to work, I only hoped it would. I just knew nothing else was working and I was in desperate need to feel better about myself. I honestly didn't think a home workout would give me the results it did. I thought the only way was to hire a personal trainer and kill yourself in the gym. 

Here is what I did learn - 90 Days of Turbo Fire, Shakeology, Clean Eating, and a Challenge Group: 

1. 80% of your Results WILL come from your Nutrition!! 

You can work out like a crazy person, do cardio until your pass out, but if you continue to eat poorly you won't see the results you are after. 

2. You will never ever run out of SUPPORT! 

Honestly, I know with out a doubt I wouldn't of been able to stick to this lifestyle this long with about the amazing support system I have. Having the ability to check into a group daily and see a wide range of other women doing it right along with you was the SECRET to my success. I would check in  if I was struggling with getting up to do my workout or with a craving and I always ad somewhere there to cheer me on. I was given tips and suggestions on how to make this work for my lifestyle and I was ALWAYS loved on for not giving up and sticking with it. I could see that I wasn't the only one struggling that there were other people just like me struggle just as well but we could all come together and help each other through the tough times. I finally realized that we all have these demons that speak to us about not getting results fast enough or having a wicked craving and it gave me a sense of peace to know that I wasn't the only one who was struggling. I made some amazing friendships in my challenge group, the way I looked at life completely changed, and my body transformed!! I WAS A SUCCESS STORY and Still Am!! 

3. I have to be told exactly what to do and Follow a SYSTEM! 

I wanted the guess work taken out of everything. I want to know that something works if I'm going to put in the effort, I want a plan laid out for me that is going to give me the results i'm after. 

I needed a schedule and specific plan laid out so I could just execute. The thing I love about Beachbody programs is they are PROVEN to get results before they are even released to buy. A schedule of al your workouts is laid out in the right order they need to be, a nutrition guide is laid out for that specific workout, so you know exactly what to eat, and I love love love that they have the portion control containers so that I know exactly how much to eat each and every day and of what food group. It complexity takes the guess work out of nutrition!! 

4. Shakeology I'll admit I was a total skeptic of this part of the formula. I went months with out adding it in my diet. I wasn't sure of the whole thing and didn't think I truly needed it. I was a couch Mom who had ZERO energy. I hated waking up every day feeling like I didn't sleep what so ever when I really slept 8 hours. Can you relate? Well it's probably because you aren't giving your body the nutrition it truly needs. Shakeolgoy isn't a quick fix, protein shake, or weight loss shake. It's a complete meal, 1 meal a day you don't even have to think about that is complete and full of everything you need, you will have more energy, less cravings for junk and sweets, and totally feel amazing. Previously I would run through fast food or get a mid day Starbucks but I keep packets of Shakeolgoy with me and a shaker cup and there isn't a need for that junk anymore. 

This was nutrition that I wasn't getting before! I felt better, I was more confident, and I rocked the crap out of my workouts. It's not an understatement when I say it has changed my life. It's my daily multivitamin. 

5. Challenge Groups will give you the ACCOUNTABILITY you need!! 

Now that I'm a coach, I am also held accountable to myself and my challengers! I'm leading the way and I know that in order to ask someone to do something you have to be doing it as well. I wake up every morning to do my workout because I know that others are looking up to me to lead the way and inspire them to push through. I inspire other to start TODAY and keep going even when things get tough. My whole reason for becoming a coach was to PAY IT FORWARD and show other Mommas that they could still have their body back after babies and feel great about themselves. Even if I only helped ONE person it would be worth it. This is what DRIVES Me to keep pushing forward and offer others the best fitness programs and nutrition. 

So here is the Deets!  I'm starting a 60 day fitness support and accountability group through my online Facebook private page.  

The requirements are this:

You make me your coach by going to my site and creating a free profile which makes me your COACH!  

You contact me by completing the application below to be considered for a spot in the group.

Together we decide what fitness program will best meet your needs.  You are required to do a Beachbody Fitness program{I will help you make the decision as to what fits you best}

You are required to replace Shakeology with 1 meal each day for the very best results.  My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for.  At the end of the 60 days the choice is yours to continue with Shakeology or not!

You must check in daily to the closed online group to rate your day, be accountable and engage in the group discussion of the day.

That's it!  You get to workout in your own home but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!

I am committed to helping you get the very best results possible!  Are you ready to rock it?!?!  

Complete the application below to be considered for our January 5th start date!

Awesome Opportunity for those Considering Beachbody Coaching!

It's time to BRING it in this second half of the year

This next month I am amping up my coach training program, having fun, and GIVING all my new coaches every single OUNCE of information they need to be successful in this business. This is material created by the TOP coaches of the organization (including the #1 TOP coach). 

If you want to know more about the Exclusive New SMART START Coach Training i'm offering read more below. 

22 months ago I signed up with a little (well, really not so little) Health & Fitness Company called Beachbody to get a 25% discount on the products that helped me loose 40 pounds. After having baby number TWO I finally found something that worked!! 

                                         

Flashback to my original Tranformation with TurboFire & Shakeology

I was a discount coach for about 2 months before I realized that I was ready to go all in because I KNEW that this was going to completely change my life. 

We were never living pay check to pay check but being a single family income and living overseas in Australia and now Hawaii didn't leave us for much money left over. The tickets to go back and visit family are expensive and once a year our savings is drained to purchase plane tickets. 

Military life isn't always easy. I am a stay at home Mom to two girls and life would get pretty lonely. I felt Isolated some days for the outside world. I loved being home with my girls but I craved for adult attention and interaction. 

Little did I know ..... that this opportunity would come up and open so many doors to new friendships for me during yet another PCS to Hawaii. 

I had no idea that it would include living a life of SECURITY, HOPE, FUN, FRIENDSHIPS, and FREEDOM! I live by life by design and get to help others do the same. I make my own schedule! I spend all day in my PJ's, doing what I want to do, and NOT living according to anyone else's schedule (other than my girls, of course). 

My husband works all kinds of crazy hours being in the military and because of this FREEDOM when he is off, we can just up and go, NO QUESTIONS ASKED. 

It seriously is AMAZING what can happen with this business and it is my full responsibility to share this with other people whether you are a believer of Beachbody or NOT -- You need to know your OPTIONS! 

I choose to pay it forward and share this blessing with others who are struggling, just like I was. 

I didn't have all the skills and knowledge to be a business wonder but I did have: 

Passion

Drive

Ambition

Motivation

Determination

A Desire to DO MORE with my Life! 

A Desire to have FREEDOM! 

This business if for those who are WILLING to take RISKS and learn as they go! 

You don't have to be exactly like me but I am looking to connect with woman who can RELATE to me because I know that I can lead them effectively and I also know I will ENJOY working with them! 

If you know .... 

-You were meant for something greater 

- Want to create independance for you & your family, but also have a calling to give back to others! 

- Want to live by DESIGN: Be your own boss - Work when you want ; Where you want, Doing what you LOVE! 

- Coachable and willing to spend a year making short-term sacrifices in order to spend the rest of your LIFE enjoying long-term SUCCESS! 

- If you are reading this and you hear that little voice.... and your gut is telling you to go for it, I want to hear from you!! 

Here is a True Testament to How Income can Grow in this Business! 

This is a screen shot of my FIRST paycheck, my paycheck in May of 2013 and then my paycheck from ONE of my Business Centers in May 2014.

If you trust the process, this grows. THIS is what I want to teach you how to build!

 To be CONSIDERED for this Exclusive Training 

Apply Below 

Everyday!! Morning Detox Drink

This is a quick post about a morning detox i've been doing the last three days and so far I'm loving how energized I feel. 

Drinking a cup of warm water first thing in the morning is beneficial because cold water must go through the process of warming up and doesn't have the same stimulating effects. Warm water triggers an immediate hydration process. This is how this Morning Detox Drink jumpstarts the lymphatic system. Lemon stimulates the lymphatic system to remove toxins accumulated in the lymph glands, colon, and bladder overnight. Lemon also helps to bring the body into a alkaline state which helps to calm chronic inflammation. 

Apple Cider Vinegar is also AMAZING!!!! I normally go for the organic but when I went to buy it they were out but thankfully I went back and they restocked and I was able to grab the Braggs ACV which is the best. 
This wonderful vinegar will treat bad breath, treat acid reflux, prevent indigestion, soothe a sore throat, brighten skin, decrease glue close levels, lower cholesterol and high blood pressure, and help with weight loss. 
Coconut oil can also positively affect our hormones for thyroid and blood-sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar since coconut can help improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.

So here is the recipe and how I make my morning detox!! 

I start my morning first thing with my 5 am workout and as soon as I get done before I eat breakfast I make this detox. 

I grab a coffee cup and fill it with warm water. I normally fill with water and warm for a minute in the microwave with a spoon full of coconut oil. This allows the oil to melt in the water.

You will then add 2 Tbsp of Lemon Juice and 2 Tbsp of Apple Cider Vinegar 

Of course always try and go for the organic products!! 

You can always add in a little honey to sweeten it up or cayenne pepper for an extra metabolism boost. 

You will instantly begin to feel better in your energy levels and digestion. It's honestly not so bad and the more you drink it the more you will begin to love it. 

Just think of all of the health benefits!! 

ENJOY!

Challenge Group Transformation Stories

Today is normally when I post a Monday Meal Plan and I still Plan on doing that but really wanted to share a few transformation stories that really stuck out to me over these last few months. If you keep up with my blog and Facebook page you know that I run monthly challenge groups through closed Facebook Groups. In the group we assign accountability partners, create menu plans together, and set goals.

The people in my challenge group, WHEN DEDICATED, and follow everything that is given to them get amazing results. I'm always so humbled, excited, and blessed to share the results of the ones that don't mind. I'm able to share with you a little piece of the results that come out of these challenge groups.

In this post I would like to share the results of these three challengers and give you a little inside peak of what we share in these challenge groups. It's more then just another accountability group. We dig deep into the reason that each person is joining and how they will feel once accomplishing their goals.

Ashley came to me 4 months ago looking to feel better, have more energy, and gain back her health. She's a busy momma and needing something to get her back on track. This challenge group works perfect because she can workout from home and replace one meal a day with Shakeology. This makes everything so much easier because it's one meal she doesn't even have to think about but gives her the nutrients her body needs. She never gave up and joined challenge after challenge. In 4 months she is showing amazing results. These type of transformations truly inspire me. Insanity, clean eating, and Shakeology. 

"I am pretty excited about my results so far and can't wait to continue getting better. I love being part of a group that has a common goal. Whenever I'm struggling throughout the day I just go to the group and see that everyone has the same struggles."

Megan continues to go strong in my challenge groups and her results are amazing!! She isn't giving up and doesn't plan on slowing down. She wrote an amazing blog post about her journey.

Check it out here

 "I reached out to Marlena. She helped save my life.  I'm still in a challenge group. Still going strong, and still not giving up. I'm doing ChaLEAN extreme, T25, and walking 3 miles(at least) 4-7 days a week. 

I was asked again to write my goals out and I set them so low, because a part of me thought I would quit. I started the challenge at about 220lbs.( the heaviest I had ever been) I now weigh about 205lbs. My one week goal was to not quit, and I didn't even slow down!"

Missy joined my challenge group with TurboFire and has been rocking it since day one. She always checks in with the group sharing her recipes, her run time, and how many calories she has burned. She has been crazy motivated since day one and even just completed the 3 day Shakeology cleanse loosing 3lbs in 3 days. Jump started her journey and is continuing with T-25. I love watching her journey and love how open she is with sharing it. She is going to do amazing things! 

I truly love having the opportunity to run these challenge groups because I get to witness and be apart of these type of transformations each and everyday. I don't do anything special but inspire others to reach their goals!! Together we are better and together it's SO much easier!!! 

If you are looking to join my challenge groups please don't be scared or in fear of coming to me!! I love what I do and open up my heart to all who are ready to make the change. I run challenges every month and as long as I continue results and transformations will be produced. Not because of me but because the people who join and are ready to use everything I give them and make it happen. 

Week 3 of T-25

YES, this is the face of a person who DRAGGED their butt out of bed at 5:30 am to get their BUTT kicked!! Totally wasn't excited this morning but I got it DONE SON! Loving the changes in my body! 

 This program is slowly getting DONE! I got sick during week two so had to redo that!! I want to make sure I get the best results so went ahead and re did week 2 and now i'm FINALLY on week 4!! WOOT WOOT! Almost to Beta Phase. The sickness has totally hit the Island and my kiddos have gotten it TWICE! But it's not stopping this Momma ... I'm getting it done. My challengers are seriously getting the most AMAZING results!!! I'm so proud of them! Some of my girls are getting numbers like 9lbs in 1 1/2 weeks! INSANE!! With only 25 minutes a day / 5 days a week!! It kicks your booty but in a good way. I really am getting the hang of it this week. Of course the workouts are still tough but i'm getting better and better each day. My challenge group is motivating me to BRING MY A GAME!!! 

I LOVE the Abs track on T-25!! Totally engages my core and I am starting to see some serious progress!! Hoping by the end of Bata phase those abs will be POPPING! 

I also came up with the most AMAZING meal this week ahhhh.... My new favorite and I could seriously eat it every single day if I had to!!! Really simple to make and I posted the recipe here. 

TRY IT! Sweet Potato hash browns with a fried egg and sautéed veggies!! AMAZEBALLS! 

This week in food was awesome!! I decided to experiment a little more, share more recipes, and mix it up a bit so I could stay on track and enjoy the food I was eating. It worked. LOVED it all! 

Here is my meal plan for Week 3. Got some new recipes on there from the undressed skeleton. Her recipes seriously ROCK! Love her website. Not all of her meals are 100% clean but most are pretty close! 

Rocked my meal plan this week and totally plan on posting the Kale Chips Recipe soon! SO good especially if you love chips and need something crunchy. 

This weeks workouts were 

Monday - Total Body Circuit <----- SERIOUSLY KILLER

Tuesday - Speed 1.0 <--- My favorite 

Wednesday - Lower Focus <---- OMG my butt hurts thinking about it :)

Thursday - Cardio 

Friday - Ab Intervals WOOT WOOT & TurboKick Class. 

Saturday - I add this day in because I LOVE LOVE TurboKick and wouldn't ever plan on missing it. 

Sunday - REST/Church/Meal Prep 

Shakeology this week was the BOMB.COM! I seriously don't think I could function daily with out Shakeology. It gives me everything my body needs in one delicious glass. All natural nothing artificial and I don't have to spend a fortune getting all the goodies for my body and have it taste like CRAP! I mean have you tasted wheat grass BLAH! I'll stick with chocolate <3 Energy in a glass ... I have to hid in the bathroom to get my shakeology before my kids are asking me for drinks. 

Ahhhhh... Loving the results! I feel so great about myself and that seriously is the most important over all things. How you feel on the inside!! The way you speak and look at yourself. Nothing can replace the kind words and positive energy that is brought into your life when you feel 100% confident and beautiful. That's my hope to earn from this program above all and to give to others. 

YUP!! Never giving up! 

I would love to add you in my next challenge group if you are looking for some accountability, support, motivation, and more menu plans!! ASK ME HOW! 

Coach Success Story - Sally Walker

I am absolutely so blessed to have Sally on my team as one of my coaches and friends. I met her through a mutual friend at a party and it wasn't until months later after talking Beachbody that we were able to connect. After one phone call of telling her how excited and passionate I am and was about this business she jumped on board, first as a challenger but almost immediately sure that this opportunity that came knocking on her door was 100% for her and something she had been passionate about for years. One of the main things that sticks in my mind that she told me is "I could hear the passion and love that you had for your job and the company that I knew that this was for me." This speaks TRUTH. I love my job, I love my team, and I love my coaches. She has become a friend that I cherish! 

Sally started her journey with Slim in Six and in only 4 weeks had amazing results. 

After having her own success in only 4 short weeks, she decided it was time to sign up as a coach and invite others to join her. She invited her neighbors to workout with her in her garage and called it the "sweat box". She had one neighbor join that was only running by and was inspired by her working out in her garage every morning! Seriously amazing how awesome you can connect with people just by inspiring and becoming like minded. She now works out every morning in her garage with these amazing friends that she has that also hold her accountable. 

Being a coach isn't about being in perfect shape, eating perfect all the time, or never making mistakes. It's about being a normal person that cares about other people and is looking to get in great shape, make friends along the way, and become a positive role model to others. 

Sally's son, Jake drinking his Shakeology

I look at all the people that are touched through this opportunity and choice to become a coach and i'm blown away with just how awesome the ripple effect is. I am so thankful I was able to meet sally only a few months back because she is now able to be a positive role model to her kids, husband, and friends. Her son, Jake above wants to join the Air Force when he graduates High School and through the positive influences that Sally holds her son will be equipped and ready for his next journey in life. Her friends are happier and healthier, and her marriage is stronger. She gets to wake up every morning and read encouraging letters from her husband, messages from friends telling her they lost weight, have more energy, and were able to get off medications. 

Letters left by her husband one morning before work! 

Sally is so inspirational, doesn't have one enemy, is always friendly, and giving to everyone around her. I'm so proud of all of her success with in her business! She deserves it. Her success is a direct reflection on the amount of lives she is able to impact. 

Listen to her story and passion for this business that has completely changed her life

"Beachbody came into my life at the most perfect time. I completed a challenge and felt like the old me again. I haven't felt this good in years! I knew it was meant to be to become a coach. I absolutely love sharing information about Shakeology and clean eating with my challenge groups. Being a coach means meeting new friends and socializing with others who want to get/stay fit and that is a huge benefit to me. My challengers motivate me also! Seeing my challengers get excited about their weight loss and achievements make me feel like I have an important purpose and I am helping people get healthy! I spend an hour in the morning on Beachbody and a few hours at night. and I enjoy every minute. It is more of a hobby than a job but with the benefit of extra pay for the family!!!" 

40 & THRIVING! 

More on Sally's story check out her blog. 

http://sallywalkerfit.blogspot.com/2013/07/i-love-being-beachbody-coach.html?spref=fb

If you are considering joining our team and becoming a beachbody coach submit the application below! Today could be the first day of the rest of your life!! 

How to Recognize and Tackle Emotional Eating

Over my years of going through an emotional roller coaster dieting and dwelling on always wanting to loose weight, I'v realized that food isn't only used for nourishment of our body but can even have an emotional connection with us and also be used to fill emotional needs. We as humans use food to give us happiness, comfort, and a short term satisfaction and it's only leading us to sickness, obesity, and depression -- Which then only leads to even MORE voids to fill, guilt for eating bad, and guess what!?!? The problem is still there.  It's an everlasting whirl wind and it's hard to break these habits. I know this. Nothing about weight loss is easy or everyone would be doing it. There is no magic pill, quick fix, or magic lotion. Loosing weight takes hard work emotionally and physically.

Learning to recognize your emotional eating triggers is the VERY FIRST step to conquering and BREAKING FREE from food cravings, emotional eating, and binge eating. This is the first step in completely reversing your past attempts that sabotaged your dieting and healthy lifestyle, and be your BREAK THROUGH moment that will give you that ultimate success you have been wishing, dreaming, and waiting for.

Emotional eating is using food to bring happiness and instead of eating because you are hungry, you are eating to fill that emotional need!! If you have ever caught yourself with a box full of cookies, a bag of chips, a pint of ice cream, or a huge pizza when you are feeling sad or stressed -- You have experienced the DREDED EMOTIONAL EATING!

Enjoying your favorite foods from time to time isn't necessarily a bad thing if you can control it, it's a planned meal, and you limit it to once or twice a week. However, if you find yourself going in to the refrigerator every time you are stressed, bored, unhappy, sad, or lonely -- You are living in unhealthy habits that are never really addressing the real problem at hand. You are always sweeping it under the rug and turning to food that is only hurting you more.

Food can not fix our emotional issues and it is only going to leave you feeling guilty and powerless in the end. It may give you that short term satisfaction in the moment but once that moment is gone you are stuck back with your original issue and even more sadness and guilt from all the unnecessary calories consumed. In turn -- YOU BEAT YOURSELF UP! You tell yourself "you should of had more will power". This only makes the problem WORSE! You begin steering away from healthy ways to deal with your problems and emotions and turn to food for that comfort. This leaves you having a harder time controlling your weight and then makes YOU feel POWERLESS against both your WEIGHT and EMOTIONS!

Are you an Emotional Eater? 

Do you eat more when you are stressed? 

Do you eat when you're not hungry or when you're full? 

Do you eat to feel better? 

Do you reward yourself with food? 

Do you regularly eat until you stuff yourself? 

Does food make you feel safe? Do you feel like you have a friend in food? 

Do you feel powerless or out of  control around food? Are you able to say, NO? 

Now that you have realized that you are an EMOTIONAL EATER -- Next you must know the difference between being physically hungry and being emotionally hungry. This can be tough at first especially if you have been feeling food to fix your emotional needs for a long time. You no longer know the difference. Below are some tips on helping you recognize between the two. 

Emotional hungry CRAVES specific comfort food!! When you are really truly hungry -- BUT NOT TOO HUNGRY or OVERLY HUNGRY then really anything that you fix will look good and satisfy you, EVEN HEALTHY EATS! But EMOTIONAL hungry CRAVES fatty foods like ice-cream and carbs. You feel like you MUST have that pizza or CUPCAKE and NOTHING ... NOTHING else will do!! 

You don't feel HUNGRY when emotional hungry!! Emotional hunger does not give you stomach hunger pains but instead is keeps your mind focused on a specific taste or texture that you must have.

Emotional Hunger will NOT satisfy even when you are FULL! Nope ..... you will just keep eating and eating and eating .... and EATING until you are physically ill. When you are only hungry you only eating until your stomach is full. 

Emotional hunger often leads to guilt, regret, or shame! When you are only eating simply because you are hungry you don't feel guilty because you were only feeding your body what it truly needed. If you are feeling guilty after you eat it's because DEEP DOWN you TRULY know that you were not eating for nutritional needs but for YOUR OWN needs. 

How can you stop eating emotionally!? TIP # 1

Identify YOUR trigger. What makes you want to just grab a pint of ice cream and eat until it's completely gone? What situations, places, or feelings make you reach out to comfort food?
Yes, most emotional eating is associated with unhappy expierecnces and thoughts, but their are some emotional eaters that like to reward themselves with FOOD. That's a HUGE NO NO and I always tell my customers in my health and fitness challenges -- DO NOT REWARD YOURSELF WITH FOOD, YOU ARE NOT A DOG! Yes, it's nice to enjoy your favorite foods every now and then but DO NOT use it as a reward. You will begin to always use food as your reward and it will turn into a much bigger issue. Reward yourself with things like new workout programs, new shoes, new workout clothes, or a pedicure and manicure. NO FOOD! :)

You can also keep a Diary and each time you eat you can write down your mood at that moment. How did you feel when you ate that meal. This can help you identify what you eat depending on the different moods and feelings you have.

Tip #2

Find OTHER ways to feed your Feelings!
If you don't know how to manage your emotions in a way that DOESN'T INVOLVE FOOD .. You ARE NOT going to be able to control your eating habits for long. Diets often fail because they offer you the nutritional value, they give you the meal plan possibly, tell you exactly what you should and shouldn't eat, BUT they fail to give you that advice needed to fill your emotional needs. Many of us use food as an emotional crutch and it only leaves us failing at every weight loss and diet program out there. The problem isn't the programs but it's the PERSON! You need to recognize these problems and triggers and fix your emotional eating problem before you can start to work on following a healthy eating plan. This advice given only works if you have CONSCIOUS control over your eating habits.

In order for you to GIVE UP Emotionally eating you need to find other things that can feel that void. You can find that you are an emotional eater, you can understand the triggers -- Which is a HUGE first step -- You need to find other ways to fill that emotional need! **Go for a walk with your kids, Call a friend, exercise, Take a bath and have a hot cup of tea, Read a book, Get a massage, grab a friend and get a pedicure and manicure, or watch a movie. Find something you love doing and put your attention into that and DRINK WATER!


Tip # 3 HIT PAUSE when you feel the cravings occur.

Most emotional eaters feel completely powerless over their food cravings. When the URGE to eat hits you -- It's ALL you can think about! It's an UNBEARABLE feeling to fill that urge and EAT and SINCE you have failed so many times in the past -- You just tell yourself that you aren't capable and you don't have the willpower and self control in you.... WRONG! You are so much more powerful thank you believe. TRUTH - YOU CAN have POWER over your cravings!

**GIve yourself 5 minutes before acting on that urge. Emotionally eating is normally done MINDLESSLY.. Before you know it your in the cabinet and refrigerator grabbing whatever sounds good to you at that moment BUT if you stop to think for a minute and really think about your decisions and if they are TRULY worth it you tend to make better decisions and can even do some of the above things such as - walking, taking a bath .. ect. Please just walk away and tell yourself to wait FIVE minutes and even if you come up with the same solution of just EATING at least you were mindful of the situation and that's a step in the right direction.

** You must learn to ACCEPT YOUR EMOTIONS and know that things will not always go the way you want them too and their will be stressful situations in life that you can't always control. Emotionally eating actually stems from us feeling POWERLESS against our emotions. However, the truth of the matter is when we don't obsess over the things we can't change or the negative things in our life .. We tend to feel better and just accept that life doesn't always come easy.

Tip # 4 Create HEALTHY LIFESTYLE HABITS!

When you are well rested, physically STRONG, and relaxed.. You are more EQUIPPED and PREPARED for the crazy curve balls Life throws are way. BUT -- When you are already tired and overwhelmed any little thing that comes your way has a POTENTIAL to steer you off the successful path and on your way running to the refrigerator. Sleep, Exercise, and Living a Healthy Lifestyle will help you get through hard and stressful times with out having you run for the pint of ice cream or pizza.

*Make exercise a priority in your life. I promise it will make a world of difference. By the time you are done with your workout you won't even remember what is wrong with you and you will be working off pure adrenaline  and happy VIBES! Exercise makes you HAPPY!

*Try and get AT LEST 8 hour of Sleep! -- When you don't get enough sleep at night your body craves sugary foods that will give you that quick boost and leave you crashing later. Getting enough sleep will decrease your appetite and give you less cravings.

* RELAX! -- You need that relaxing time .. So give it to yourself. It's important. Give yourself at least 30 minutes a day to just unwind and clear your mind. Get away from all the demands of the day and just RELAX! It will really leave you recharged and refreshed.

*Connect with OTHER positive people. Socializing is an important part of our life. Form close relationships with other and attend social events! **not all outings have to be about food :)

BE HAPPY! Surround yourself with positive people and DREAM BIG! The world will completely change once you change your MIND. You will see things so differently and everything will appear different. Believe in yourself and your dreams to achieve anything you set your mind too. The power of belief is POWERFUL!!!!


If you are looking for a positive group to surround yourself with -- You should join my next challenge group. They are uplifting and really help you get over that emotional hurdle instead of only working on the physical. Contact me for anymore advice or tips coachhedine@gmail.com! I'm always here to help, support, and motivate you! Let's DO this -- I believe in you!

The Only Way to Truly Fail is to Quit Trying!!

I get so many people that I talk to daily that are SCARED to fail. Scared or starting another program and falling on their face - ONCE AGAIN! Wasting more money that isn't getting used .. Or starting something again only to leave them with disappointment. I'm here to tell you,

 IF YOU ARE SICK OF FAILING - STOP GIVING UP!!!! 

I also get the people that have to keep starting their program over and over again - But call themselves a failure. Well I'm here to clear that up .... YOU ARE NOT A FAILURE! Failing means you NEVER got back up and tried it again. As long as you keep TRYING you will NEVER EVER Fail! 

It's true ... have you ever heard the saying fall 7 times get up 8? It's TRUTH and WISE! 

I can't tell you how many times i've fallen straight on my face. If we want to be honest here I've been trying to get motivated to do Body Pump for months now. BUT YOU KNOW WHAT ... I never ever will give up. That makes me a winner. Of course I won't get the results as fast as I want and I won't have the feeling you get when you finish a program - at least not YET. I did TurboFire and It wasn't easy. 

I was moving all over the place while doing that program My husband is in the military and we were doing a move from Australia to Hawaii but i stuck with it. Sure, I had to redo some weeks. I had some cheats that I probably shouldn't of had ... but I DID it.. I never gave up and that is where the results came in. 

The best advice I can give to keep you getting back up is ...

1. Form a Habit! - Once you create exercising a habit it becomes a part of your daily life. It takes 21 days to form a habit. Keep up with it and never look back. Once you fall out of this habit it becomes MUCH harder to get back in the groove. TRUST ME! 

2. Reward yourself for DOING IT! You need to give yourself some credit for showing up to the gym or pressing play. Getting to that point is half the battle and once you are there - YOU ARE THERE! You can worry about the weight loss, or how many push-ups you can do, or how fast you want to run later. JUST GET THERE! 

3. Make your workout FUN! This is why I LOVE TurboFire. The music is out of this WORLD. SO MUCH FUN! "It's a party every time you push play." This is my soul mate workout and to me it's not a CHORE but something I LOVE doing! If you don't love what you are doing, it's going to be pretty hard to form a habit and keep up with it. Find something you love and stick with it. 

4. Schedule your workout time during a time that won't get in the way of other things! Working out needs to be done during a QUIET HOUR! If you plan your workout dab in the middle of the day it may be easily pushed aside from something you find more important. First thing in the morning or RIGHT after work are good places to slip your workout in before LIFE gets in the way. Find your time and make it NON NEGOTIABLE!!

5. Get an Accountability Buddy! Having someone that can join you, keep in contact with you, and motivate you will boost your commitment. Great way to stay on track and gain an awesome bond with someone.

6. X out your Workout Schedule. Placing an X on the calendar of the days you got your workout in will give you that visual that you need to PUMP YOU UP!

7. Create a daily routine. Make your workout a RITUAL! Make it something that is engrained in your mind. The same time everyday NO MATTER WHAT! It will become second nature to you and when that time comes up you will be running to the T.V. to press play or grabbing your workout bag to get to the gym. You will know that time is YOUR time to get the job done and nothing will get in it's way.

8. HABITS COME FIRST! People believe that buying a big fancy in home gym is just going to magically give them the will power and momentum needed to create a habit. Your habits must come FIRST before just going out and buying everything under the sun. This is why I LOVE the Beachbody challenge. You don't have to do it alone. My coach helped me through my WHOLE program. She helped me with all of the above and I didn't have to go out and buy a $1,000 treadmill or a 2,000 bow flex. NOPE! I bought my program and I created the habit with out needing the fancy gym equipment. All I needed was my good ol' TV (even a lap top would work) and my DVD player!

9. Start SMALL! Trying to go out and run a marathon on your first day is going to leave you SORE, TIRED, and feeling like a FAILURE! Don't start out so big. It takes MONTHS to build up to that point - Heck, sometimes a whole year! You don't want to scare your self away. Start out small and slowly build yourself up. You will be amazed at how far you come in 2,3 and 4 weeks down the road.

10. Most important of all ... DO IT FOR YOU & NEVER TO IMPRESS ANYONE! It won't justify you continuing and keeping up with it. If you exercise and eat healthy to gain energy, feel good about yourself, and have fun then it will be all the more reason to continue. 

NEVER quit trying and NEVER give up on yourself and you will always be a WINNER! The choices you make everyday good or bad are going to create your future either in a positive or negative way. Each little thing we do will eventually add up to the big picture. Are you going to make the right decisions no matter how small or big they may be or are you just going to give up? 

I believe you in you. I know you can do this. YOU ARE NOT A QUITTER. Repeat that after me. 

YOU ARE NOT A QUITTER! You may fall down a few more times but you WILL never give up. 

If you are looking for more accountability, a fun workout program, and help with keeping you motivated. Contact Me!  I'm here to help you. 

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