MOTIVATIONAL MONDAY

Before starting any lifestyle program, "diet" program, weight loss program, workout program, any program you need to have a PLAN..

Sure the coach maps out a plan for you but if you do not plan to plan you will FAIL

I guarantee it! 

9 times out of 10 people fail programs because they do not plan to succeed in the program.

These people have:

• 0 goals
• 0 groceries
• 0 schedule
• 0 motive
• 0 PLAN

So what do I mean by 0 plan..

Well lets say you sign up with a weight loss program and you follow every single instruction but:

-You don't schedule a time to workout

-You don't grocery shop

-You don't prepare meals

-You don't have daily goals, weekly goals, biweekly goals, monthly goals, 3,6,9 month goals...

So the first week works out for you because you just decided to find the time to workout and you went to the grocery store with the list and found the easy recipes how you say easy so you bought the fruits and yogurts and you really have no goal in mind you just hope to lose those 5 pounds you gained over the last year. 

"But its your best friends birthday" and theres liquor, cake and your ALL TIME favorite loaded potato skins and since you are "dieting" you have made this your "cheat meal" and hoard the entire tray along with cake, shots, long island ice tea's and god knows what else....

So you are on this "diet" and:

I will start again monday...

and the cycle continues....to O shoot my sister is getting married and I really don't want to look like a cow next to her so here comes the next plan...

and the next...

But why are you failing?

You really need to ask yourself these questions before starting another one those "diets" your co-worker lost 15 pounds on..

Why did i purchase programs in the past?

• Did they work for you girlfriends?
• Celebrity Inspired?
• Sounded good at the time?

Did I have defined goals? Weekly goals? Daily goals? 

• Did I make actual goals: drink 8 oz of water today, add 1 more serving of vegetables, try a veggie juice, add 10 more minutes to my cardio
• Go to the gym 4 times this week, try a hike with a girlfriend instead of our weekly lunch, bring lunch to work everyday
• Lose 3 inches from my waist, fit into my "skinny" jeans, have to buy new clothes 2 sizes smaller

Listing actual obtainable goals:

• Listing goals dealing with weight loss ,inches lost, nutritional goals 
  Example could be : I want my waist to be 25 inches and I will do this by: 
  Or
  I want to start a workout program I love and workout 4 times a week

Did I define why I am having trouble losing weight? Do I have a food allergy? Lack of energy? Food addictions? (soda,sugar etc.)

• Using a food consumption chart like this: FOOD CONSUMPTION RECORD for 3-5 days and start noticing patterns. Maybe your breakfast has more sugar then you can imagine so you crash by noon and want more sugar which leads to more and more and more...and you get the point
• Do you notice that you are more bloated after some meals? gassy? This could be an allergy, I suggest going to the doctor and getting tested. Just because you do not break out in hives and have to be rushed to the hospital does not mean you do not have a food allergy
• Do you feel like you are dragging at a certain point in the day? 
• Do  you have to have your frozen yogurt or Starbucks everyday to even make it? Do you know what the nutritional status of these items are? 

Ask yourself why your last program did not work:

• Maybe you hated the food,
• Felt like an idiot doing the workout
• Your lifestyle may not work with a program that has you cooking at every meal and working out every single day for 2 hour

Again ask yourself WHY and be detailed about it whether it be:

• I just didn't have the time
• The food tasted like POOP
• The workout was to difficult
• I was not coordinated enough to do the movements
• I felt like I could not keep up and I just threw in the towel

Before starting any lifestyle changes you MUST plan to make these changes! 

No plan is a quick fix, all changes should be life long changes and fit into your current lifestyle.

Sure some programs like to boast how easy it is if you buy a product from them and how yummy it is but honestly how long do you want to put artificial crap into your system? It is time to really plan and have a plan that WORKS for you! No one's lifestyle is alike! Someone might work the same hours as you but have a gym in there apartment building and love to cook, someone else may not work at all but have 5 kids who hate vegetables and a small budget for extra activities.

Stop dreaming and START DOING

What is your plan today?

MOTIVATIONAL MONDAY

That word...DIET..

It SUCKS does it not?..

Like me I am sure you are getting ready to ROCK your hot new bod at the beach, pool parties or just wearing those hot new summer dresses and short-shorts!

Or if you are not quite ready yet you are working towards it and working hard!

You have cut it out and are so tempted ALL the time but what if there was an easier way to make this diet thing EASIER?

Today I am going to show you how to psychologically lose weight..

Most nutritionists, diet experts and so forth tend to talk about all the foods you CAN'T have...

NO white breads, NO cookies, NO flour, NO candy, NO starbucks, NO alcohol, NO  to all of your favorite foods 

So what happens...

Imagine yourself as a little child..

Me at 3...

Your parents told you "NO, you can't do that or NO you can't have that", so forth...what did you do?

YOU DID IT ANYWAYS because YOU WERE TOLD NOT TOO

You are a REBEL, hey so am I look at that picture....

most likely without a CAUSE..

but when you force the word NO into your mind you are most likely going to eat that "NO" listed food

For most people trying to achieve that level of "perfection"; it just becomes more stressful so that person ends up throwing in the towel and not doing anything about their current eating habits..

Especially since most of the healthy foods they have tried are plain, tasteless, boring, the word NO to the one thing that fulfills that current desire, that current craving, that current YUM (nom nom nom) moment, just seems too difficult to say NO too...

Is this you?

It was me especially with candy...I knew sugar=fat, sugar=diabetes, sugar=the devil, but one taste of Swedish Fish and I was eating the entire box (movie theatre size of course)...and this is because I kept telling myself NO Court you can NOT have these Swedish Fish...

What I learned from what nutritionists call the "90/10" rule is that if you fill your temple (body) up with nutritious, healthy foods your body will no longer crave these "NO" listed foods...

Ok yah whatever I still crave those chocolate donuts even after a filling chicken and veggie salad...

I still crave those swedish fish sister let me tell you...but..the last time I had some was on my wedding day and I had..if I can remember like 5 or 6 and I was happpy..

But wait, I said 90/10 rule which means 10% of the time you can feel free to help yourself to that donut because what's the one goal most of us have? 

It is to be BALANCED...

Start looking forward to those juicy fresh fruits, or that scrumptious vegetable salad with your favorite homemade dressing! I love red wine vinegar and a tablespoon of hummus!

Salad with chicken and shredded carrots! The chicken was marinated in rosemary and dill so good!

Yummy chicken salad with sprouts, sun dried tomatoes, olives and a balsamic vinaigrette 

Soup that tasted like a pizza with some brewers yeast (since I am allergic to dairy)

1 cup air popped pop corn is only 35-40 calories per cup add some coconut oil while popping and you get around 50-60 calories add some Brewers Yeast which will dose you up on B-12 (energy) and add a cheesy flavor to your popcorn and there you are your replacement for cheesy chips!

1/2 a cup of papaya and a drizzle of raw honey takes even that ice cream fanatics craving away and its only about 50 calories depending on how much raw honey you drizzle! If you want more papaya trade the raw honey for some 0 calorie Stevia for that same craving punch and remember that 1 cup of papaya without honey is only 50-60 calories!

Sprouts are living foods which give you a ton of energy and can be added to anything! Add them to your eggs in the morning, toast them and have them as snacks, make a salad out of them! 

Star Systemz Sprouting

Start your day by telling yourself what you WILL be having not what you WILL NOT and I promise ridding of that crap food will become easier and easier! 

Try new foods and make it exciting for yourself and friends by printing out recipes and cooking for each other! Grab your friends and run to the farmers market and pick up some vegetables you have never seen nor heard of! Ask the farmer or seller a yummy recipe it or just even what its called and look it up online.

There are tons of ways to make eating healthy fun you just need to put the words HEALTHY into a positive light and not an ugly, boring, tasteless one!

Remember slow and steady wins the race...

"Adding MORE heathy foods to your plate "CROWDS OUT" all the crap"

How are you going to crowd out the crap?

What are you going to do to make your YES list more exciting?

MOTIVATIONAL MONDAY

If you follow me on twitter @c0urtstar, you know I am SICK! I have an inner ear infection and to state that I feel like I am constantly high (not that I would know) is an UNDERSTATEMENT

This quote really spoke to me this morning because even though I have been sick and not truly able to go full force in a workout I have been practicing stretching, Mat Pilates, and lightly walking around my neighborhood when I feel up to it :)

I miss my hardcore workouts and sweating like crazy when leaving the gym and trust me I am dying to go but completely quitting your workout routine is one of the worst things you can do. Trust me, resting and taking rest days are CRUCIAL but if you completely lift the emergency brake on your car it can be more harmful then good! So get stretching sister :)

Eating tons of healthy food helps too :)

Meal for my hubby: Pita, Salad with carrots, pineapple, raisins, and walnuts with some rice pilaf and grilled chicken 

I have been craving sweets and a slice of papaya with some raw honey has done the trick (so far)

Steamed broccoli, green peas, squash and grilled chicken

Thawing out some chicken to prepare for the next few meals

Mix of leftovers (best meal yet)

Update on me:

-I have quit my Lexapro (anxiety meds) and let me tell you its been difficult but since I have been practicing food meditations, deep breathing (through the nose and out the nose), and stretching it has been helping A TON. When a situation comes up where I feel that rush of stress I just breathe and stretch it out of my body!

-I have completely rid of WHEY PROTEIN and I am feeling so much lighter and not so sluggish! I really do believe that you can be allergic to just about anything. Stop and feeling how your body feels after certain meals. Just because EVERYONE hypes about WHEY protein and its health benefits there are tons of other options that work with those with dairy allergies: Hemp Protein, Rice Proteins, Egg White Proteins, Kefir

Sun Warrior Protein is going to be my next trial :)

-Like I said above, I am stretching like a fanatic and have started practicing pilates again (in hopes of abs) and of course better posture! Ladies you know ALL about osteoporosis so start putting those shoulders back, getting your daily calcium requirements and weight lifting!

My Power Pilates Certification Book

What are some changes you have made? Comment and let me know! I love being inspired :)

MOTIVATIONAL MONDAY

If you have goals, dreams and desires and never start the actual goal or take the first steps towards obtaining your goals, dreams and desires you really do not have ANY right to complain that something has not happened.

For instance..I dream, I desire and I want abs! I work hard at the gym, eat extremely clean but lack cardio sometimes and I honestly know I can push myself harder but do I?

Well...sometimes...but right now I am on a mission to get these abs I have always dreamed for and desired! 

I stopped complaining and am now on a MISSION to eat organic, healthy foods and explore my natural surroundings while pushing myself EXTRA hard at the gym and adding more cardio to my lifestyle.

I hate the treadmill, elliptical etc. so I switch it up every 10 minutes at the gym but STILL ugh! 

So now I am off to a new LOVE of hiking, and exploring Cabo San Lucas by foot. 

Today I went off with two of my girlfriends and hiked (scaled) LOVER'S BEACH

 For those of you who have yet to experience the MAGIC of Cabo San Lucas need to come to this beach! You either have to hike (scale rocks) to it or you can take a water taxi (which I always have)

Little girl in a huge pile of rocks!

The man pictured here has so much swag it became photo worthy! Socks and snorkeling! 

Ashley and Nickie about to Scale Rocks

By the way I am BAREFOOT on rocks YES!

I did it!

I felt so accomplished and just super connected to my spiritual, natural self which is always good :)

My challenge to myself is to start trying new things and explore my element and explore just ME more!

I love the fact that I spent time with my girlfriends, worked out, checked off a ( I have never....) and began a new routine for myself.

As the quote above says...Begin NOW so start today....

MAKE THAT LIST RIGHT NOW!

and start checking things off...

What is stopping YOU from starting your new beginning?

Why?

MOTIVATIONAL MONDAY

Anything is possible! I mean it!

Truth to that be told and for some it can be harder than others but just know that anything, ANYTHING is POSSIBLE if you put your mind to it!

Since this is a health, fitness, motivational type blog I will focus on that as my "main point" but it really can be APPLIED to ANYTHING in life (love, friends, work etc.)

Women most of the time are looking for a quick fix diet, a way to look EXTRA fit for memorial day weekend, birthdays, that next big trip but go home after all the fun/hardwork and gain it all back and then some (most of the time)

I am about to give you some tips that will transform the way you think about dieting and I promise you there are ways to lose weight without dieting...


THATS RIGHT WITHOUT DIETING

it is called a LIFESTYLE CHANGE...

SPOTLIGHT SATURDAY

I have been cooking up a storm since Mr. Bentley has been gone....

My ABSOLUTE favorite blog to grab recipes from is Love Veggies and Yoga

I also use Peas and Thank You but have just been introduced so have yet to try a TON of her stuff!

Averie Rocks :) I have been reading her blog since I was a full blown VEGAN in 2008 and always dreamed of having enough energy to bake or as she says UNBAKE away!

Her website has changed quite a bit and she has added all kinds of recipes so do NOT worry it has non-vegan related and easy recipes which is always a BONUS!

If I don't pull straight from her site I definitely get INSPIRED by her ideas and ingredient mixtures...

My Pumpkin Bars were pulled from Peas and Thank You but will try Averie's this week...

I tweaked the recipe with what I had because of course when I start baking..I start baking (NO STOPPPING ME)

• 1 c. oat flour (ground old-fashioned oats)
• 3/4 c. vanilla protein powder  ( I used Moduvated Vanilla Protein)
• 1 t. cinnamon
• 1/2 t. nutmeg
• 1 t. pumpkin pie spice
• 1 t. baking powder (did not have this but used gluten free pancake mix I had in the back of the pantry)
• 1/4 t. salt (I used sea salt)
• stevia to taste 
• 1/2 c. silken tofu ** (I used the flax "eggs)
• 1 c. canned pumpkin
• 1 t. vanilla extract

*If omitting protein powder, substitute any other flour of your choice or just use additional oat flour

**For a soy free version, substitute 1/2 c. unsweetened applesauce or 2 flax “eggs” (1 T. ground flax + 2 T. water = 1 flax egg)

Again this recipe is from Peas and Thank You..

My results were fantastic especially since I added some CAROB CHIPS!!  (before I ate them ALL) I gave them to my client so she can see that you can make your own protein bars at home! Plus I LOVE TO COOK/BAKE/CREATE..

MOTIVATIONAL MONDAY

Start making commitments to yourself!

We all make commitments to our friends, boyfriends, husbands, kids, jobs, and god knows what else but what about YOU!?!

I sit back and do the same. I get caught up in pleasing others, stop what I am doing for myself to do something more for my husband, my doggies, friends, family and I sit back and wonder what is missing sometimes. What is missing is ME! My love for music, working out, cooking, sprouting, reading learning and dancing! Putting others before yourself is ok sometimes, but is never ok if this is the life you lead!

Take charge of YOU first and the rest will follow....

WORK IT WEDNESDAY

Go out and buy yourself a jump rope! It is seriously the best investment, super cheap and can go with you anywhere and everywhere. When clients mention to me that weights are to heavy to travel with I laugh because I know that options such as a jump rope and resistance bands take 0 room in your suitcase and weigh far less than a pound! 

A trick is to go to your local medical supply store and buy thera bands. Thera bands at these stores are much cheaper and you can have the worker cut the band as long or as short as you want.

Just completed this baby right after my trip to the farmers market! I got two of my girlfriends to join me today and we had a blast. It is awesome when you can have girls time and be doing something healthy instead of going out for drinks. I love doing other activities and it is always way more fun as you can actually hear each other and you are not blasted lol

Look at those delicious muffins and cookies!

The "good" stuff! I picked up some brownies for my hubby but none for me!

Herbs and greenery!

The colors of the tomatoes are so brilliant, I bought a bunch! Fennel and other root veggies!

More greens! Half the time I have no idea what I am buying but its green so I am golden :)

Mixed greens with flowers! Who would have thought you can eat flowers but you can and I got some!

Rainbow carrots! I love these!

Herb plants! I may pick one up next time but my goal is to get really good at sprouting my alfalfa seeds first!

Have you checked out your local farmers market? 

What other activities do you like to do with your friends besides going out to clubs, bars or restaurants?