Total Commitment Lifestyle

Social media …

It’s a curse and a blessing at the same time.

I’ve met amazing people and am able to stay in touch with people before social media was a thing.

But I STRUGGLE! 💔

Here I am …

Wanting to help people,

Help you create a happy, healthy sustainable lifestyle!

Help to educate, inspire and entertain all things fitness, nutrition and health.

But after taking some time off Instagram, my overall sense of happiness, fulfillment and calmness went up. 😊

I love so much about social media - helping to lead by example, sharing tips and tricks, educating, even keeping up with old and new friends and of course picking up new tasty recipes.

I don’t like the constant targeted marketing, the way I mindlessly scroll, click, compare and feel pressure to post & have content that draws attention to my social media platforms. My time....SO.MUCH.TIME!

All I want is to connect with people who want to better themselves.

For themselves.

Not for the show.

Not for putting my life all over social media.

It's a balance, and I'm trying to figure this out.

My goal: find some type of happy medium, I’m going to put a daily time limit and set intentional time to use IG, and take more breaks!

Just like most things in our life, it’s so helpful to take a break and really evaluate: Is it taking more than giving? How is it serving you? How do you feel after a break?

What are your thoughts on social media? Love it💗, hate it👎 or mixed about it 🤔!?

Necessary for your fat loss diet 👇

⚖️ You want make sure you’re eating in a calorie deficit

🥩 You want to eat enough protein for satiety and muscle growth

🥗 You want to ensure most of your foods are coming from nutritious whole foods

🍦 You want make sure that you actually enjoy the foods you’re eating!

At the beginning of any diet, it’s easy to restrict “unhealthy” foods you love and force down “healthy” foods you hate.

But it doesn’t stay easy for long. Eventually, cravings and old habits start kicking in.

At some point, you get sick & tired of eating foods you hate, and all you can think about is that cake and ice cream!

Luckily, that kind of restriction is NOT necessary.

If you control your total calories, eat sufficient protein, and focus on whole foods at least 80% of the time...

There are ZERO off-limit foods! 🙅‍♀️

How do you find a balance between eating nutritious foods and “fun” foods?

Do you ever have those days where you just really love your "job”? 💗💗

I love my clients

I love my business

I get to do the most incredible work

I get to help my clients achieve the most amazing wins

I get to help my clients look and feel better than EVER!

I LOVE to get up in the morning and help change lives

I strive to make an actual impact every DAY...

And I LOVEEEE IT!

I just have no words other than how freaking grateful and appreciative I am that this is the life I get to live. 💕

Have you ever ran track & field?

If you get my weekly emails I shared yesterday that I grew up running track in high school and college. And this is the best analogy out there....

You know the hurdles event?

8 lanes of people sprinting as fast as possible and clearing (or sometimes not clearing) hurdles by mere inches.

As funny as this picture may be, there's actually an unwritten rule at track meets...

YOU ALWAYS HAVE TO FINISH! 👊

Whether you're in dead last, tripped over every hurdle, or are completely exhausted, you finish. It's actually really admirable to see this kind of resilience and the ability of these athletes to JUST. KEEP. GOING.

Of course, this mentality applies to you as well.

I learned a new fact about this week that I never knew....did you know it is International GIVE-UP-ON-YOUR-NEW-YEARS-RESOLUTIONS Week!

We are 2 weeks into 2022!

Studies show that the majority of us have already tripped, fallen down, or just missed the hurdle by this point!

Here's the thing though, YOU CAN STILL GET UP AND KEEP GOING!

It is often times the ability to get up and keep going that separates the successful people and those who bounce from one failed attempt to the next.

So whether you've already come up short on a few Resolutions and Goals or if you're still on track, just keep going! You'll look back in a few week, months, or even years and be so thankful that you did.

Give yourself permission to try again!

I am always here if you need that help getting started or back on track! 💙

I WASTED SO MUCH TIME WORRYING ABOUT MY APPEARANCE

For years I put all of my self-worth in my appearance/body. I let my weight and body shape control my happiness. If I saw a number on the scale or a part of my body I disliked, my ENTIRE day was ruined. I was moody and irritable for the rest of the day. I restricted my food, over-exercised to try to “fix” the issue (which doesn’t actually work FYI), and didn’t want to do anything.

I wish I could get that wasted time back, but I can’t. I can only learn from the past & try to help teach others to avoid my mistakes. Life is WAY too short to spend it constantly stressing trying to control your body shape, size, weight, or whole external appearance for that matter. You were born exactly as you were supposed to be…

Just remember when you are 80 years old, your external appearance literally DOES NOT matter. What matters is what you did and who you loved… think about that one🤯

People tend to overcomplicate health and fitness…A LOT.

When you break down a healthy lifestyle, most priorities fall under one of these 5 things:

1️⃣ • PROTEIN - the building block for every cell in our body. We need it to build and maintain lean muscle tissue. Muscle burns more calories than fat.

2️⃣ • CALORIES - A measurement of energy. Our body burns a certain amount a day just surviving. It burns even more when we move. If we consume more than those two amounts combined, we’ll gain weight. Consume less, and we’ll lose weight.

3️⃣ • WATER - necessary for our body’s healthy operation. It’s involved in several bodily functions like digestion, muscle contraction, metabolism/energy production, and waste.

4️⃣ • MOVEMENT - MOVE YOUR BODY. You do not have to be a body builder to lose weight. You can WALK! You can do yoga. As long as you move, you’re doing good towards your body.

5️⃣ • SLEEP - Itis when we RECOVER. It’s also when many of our hormones are produced. Our immune health is also directly related to our sleep.

If you’re just getting started in fitness, focus on these 5 things.
Don’t make it more complicated for yourself than it is.

YOU’VE GOT THIS! 👊

⭐️⭐️⭐️⭐️⭐️
If you need more guidance + accountability with this come join my next 8- week challenge starting on Monday the 10th! It's FREE and we learn and apply all 5 Foundational Habits to our lifestyle!

Success with weight loss isn't about having more motivation, discipline, and willpower...

It's about planning ahead and establishing a routine that reduces the need for motivation, discipline, and willpower.

Every single person has what it takes to plan ahead and establish a routine that fits their lifestyle.

And here are two ways to do it:

1️⃣ Eliminate Resistance

Because the more resistance something causes you, the less likely you'll be to do it.

2️⃣ Work Smarter, Not Harder

You could force yourself to run for hours every day and eliminate all carbs and sugar...
But, you and I both know how that ends...

Burnout! 😰

Stop looking for more motivation and discipline to follow restrictive plans, because it's something you'll never stop looking for.

Instead, develop a plan of least resistance that instills confidence in your ability to stay consistent.

A plan of least resistance might not help you lose as much in the first few weeks, but it'll create the long-term change you want.

STRONGER THAN EVER! 💪

Did you know that about 75% of your immune system takes place in your gut?!

No?!

Now let me ask you- do you know how to improve your gut health?!

✔Drink a lot of water
✔Eat whole dense foods
✔Be consistently active
✔Fill nutritional gaps with high quality supplements

My daily "cocktail" has prevented me from being sick since I started taking these two supplements (knock on wood!). I am performing on a high level and improving weekly in strength. My digestion and gut health are better than ever. Natural energy boost is real!

ARE YOU READY TO GET HEALTHIER FROM THE INSIDE OUT THIS YEAR?

How could you not smile this big when every day is a new opportunity? ⁣⁣
⁣⁣
Every word you say and every action you take will play out either for you or against you.

Let's end 2021 being mindful of your intentions and act accordingly. ⁣⁣
⁣⁣

Happy Black Friday!!

I feel like when it comes to black Friday, you're either super into it, or not about it at all.

For the most part, the people who love black Friday enjoy the rush in finding a good deal, right!??

I get a good laugh at how many people get up early to stand in lines and fight the crowds but can't get up early for a workout 🤔

Well look no further... Total Commitment Lifestyle has a great deal for you and you don't even need to leave your house!

50% off ALL programs and classes through Monday! 🎉

Click the link in my bio to start becoming a Better, Stronger YOU!! 💪

Thanksgiving is really one of my favorite holidays. It's about spending time with friends and family over some good food and being grateful for all that we have.

Here are some tips to help you feel good this holiday season…

🦃Don't go hungry - Having a balanced meal earlier in the day prior to your big dinner will help you make better choices at meal time.
🦃Focus on protein + veggies
🦃Drink water - Getting plenty of water will help you stay hydrated especially if you plan to consume alcohol.
🦃Keep Moving - Go on a walk following the big meal. Walking helps you to digest your meal!
🦃Enjoy Everything - Enjoy yourself!

Share with me 👇 What do you do to keep your holidays healthy?

You see it every holiday 👉

Coaches on Instagram post charts about how many [steps, minutes, reps …] it takes to "burn off" [cookies, candy, pie …].

Or they post about how their workout helped them “burn off” something they ate yesterday.

If you’re one of those coaches, I beg you to stop. 🙏

1. You’re encouraging a disordered behavior

Exercise bulimia is a subset of bulimia nervosa, one of the most common eating disorders. Instead of purging after a meal, the person tries to work off the calories through exercise or uses exercise to “earn” the calories in the next meal.

2. You’re using fear to motivate people to move

Fear is the path to the dark side. Fear leads to anger. Anger leads to hate. Hate leads to suffering....you don't want people to fear exercise.

3. Science doesn’t support this

The pumpkin pie your client eats for Thanksgiving is going to have between zero and zero effect on their overall health.

Let your clients know that being imperfect is perfectly normal.

Tell them it’s okay to have pie on Thanksgiving, or cake on a birthday, or candy on Halloween or Easter.

Tell them they don’t need to punish themselves for enjoying a holiday. Just continue with their regular workouts and meals.

Tell them that’s what a normal, happy, imperfect life is supposed to look like, and they shouldn’t feel guilty about it.

And then make sure you listen to your own advice! 😉