reformedhealthcoach

It’s Movement Monday!

I’m getting my lift in early today, followed up by a walk with a friend.

What’s your movement plan for today?

My secret sauce for a high protein lunch.

Spice up Greek yogurt to use as a shmear to add flavor and protein to your sandwich.

Here, I’m using deli chicken with ranch seasoning.

This got me 29g of protein for under 300 calories.

How do you like your Greek yogurt?

My favorite way to start any day-coffee and a book.

What are you reading?

It's a track, not a tightrope.

So often, we hear, "I fell off track".

This often refers to a meal, a day, or a weekend of eating in a way that doesn't align with your goals.

How do you feel when you "fall off track?

Do you beat yourself up? Veer even further from your goal as a result? Try starving yourself?

What if you gave yourself wiggle room on your "track"?

In this picture, I'm on a 15-foot-wide fire road, not a tightrope.

I could really veer off and land in the American River, but I have plenty of leeway until I get there.

It's a track, not a line. Tracks have width.

How do you plan to stay on your track this weekend, knowing that the track has width, meaning it doesn't require perfection?

Have you heard of my love it or leave it rule?

🇺🇸

Super easy high protein plus produce dinner. Versions of this are staples in my rotation.

🍅red lentil pasta
🍅zucchini (cut similar size to pasta)
🍅greens
🍅cooked shrimp (add to pan after veggies cook to warm them through and season
🍅Tomato sauce (no added sugar)

Mix up the protein and veggies and even sub pesto for more calories.

𝗦𝘁𝗿𝗶𝘃𝗶𝗻𝗴 𝗳𝗼𝗿 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗶𝘀 𝘁𝗵𝗲 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝘄𝗮𝘆 𝘁𝗼 𝗳𝗮𝗶𝗹.

This is memory came up from several years ago.

Every day I planned to be perfect in my food choices, which was a huge mistake.

My idea of perfection was a very restrictive way of eating, which led to counterproductive disordered eating behaviors.

Once I veered slightly away from perfect, the day was lost to me.

What started as one imperfect choice sent me careening down a slippery slope of gluttony and bingeing.

This led me further and further from my health and physique goals and left me feeling terrible physically and emotionally.

What if you could have your cake and it eat it too? 🍰

Do you think you’d be better at sticking to a way of eating that included your favorite foods?

If you’ve ever tried a restrictive diet, you know the answer is yes.

What’s a food you’re love to be able to incorporate into your diet while achieving the results you want?

Self-care Saturday and Mental Health May team up for a great afternoon at

Working on the acknowledgments for the memoir.

This part is so hard.

We are almost there!!!

My community is amazing!

I’m in tears.

If you’d like to help me cross the finish line and get this story of love, hope, and resilience published, the link is in my bio.

Let’s go!!!

Super yummy fat loss dinner.

This is one of my go-to faves.

🍴Lean ground beef
🍴Butternut squash
🍴Sautéed kale

I cook them separately and combine so I can control and accurately track my portions.

The ground beef can be substituted with any meat you like.

What are you having for dinner?

ONLY 3 Days Left to Register for the Spring Into Shape 42-Day Transformation Challenge 🚨

Starts April 15th - Comment ‘CHALLENGE’ to register 👇

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Today I’m showing up real and raw.

Showing up is exactly what I didn’t want to do today.

After experiencing cycles of depression for years, especially since my husband’s death I took on the following motto:

Every day is a great day for a great day…ALL day.

Some days, like yesterday, this is east to live up to.

Today, it’s a choice.

My feelings tell me to cancel my afternoon clients and curl up under a blanket.

I know that this is the easy wrong that will likely lead me straight into the lonely abyss of depression.

The hard right is to choose to show up today.

I know that as soon as I focus my attention on my clients, I will feel 💯 % better.

Pain is inevitable but suffering is a choice.

I just took the hard right to slap on some makeup, put my shoes on and get out and serve.

This hard right over the easy wrong (thanks ) is what’s going to keep my head above water as the 3rd anniversary of my husband’s death approaches.

We all have hard days.

It’s the choices we make when we’re in the muck and the mire that determines our character and our direction.

There’s still time to make today a great day. Let’s go! 💪