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Maintaining Healthy Habits While Spending Time With People Who Don’t

Maintaining Healthy Habits While Spending Time With People Who Don’t

A couple weeks ago I wrote a blog post on maintaining healthy habits while you’re vacationing and enjoying all the fun times summer has to offer.  It can be a challenge, but with some planning and the right mindset you can stick to the program and keep up your routine even with a hectic summertime schedule.  For this post, I’d like to focus on a more specific issue you might encounter while vacationing: How do you stay committed to your healthy habits when you’re visiting family members or friends who don’t follow healthy principles?

This is an issue that comes up all the time – you’ve got the right mindset, the right diet and exercise routine, but then you’re in a social situation with people who don’t share the same healthy habits you’ve worked hard to cultivate.  It’s a tricky position to be in – you know you shouldn’t stray from your hard-earned healthy principles, but you also don’t want to be rude or make your hosts feel snubbed. How do you navigate this while still enjoying yourself and having fun?  Read on to find out. Continue reading

Getting Ready for a Fun, Active Summer

Getting Ready for a Fun, Active Summer

Summer is almost here – always great time to catch up with family and friends, enjoy the great weather, or take a vacation.  With so many fun things to do your schedule might change, which makes it easy to lose track of the good habits you’ve worked hard to establish.

Getting in a good routine is essential to staying on track and achieving your weight loss goals.  With the changing of the seasons, it’s normal to change up your daily routine – it can be hard to find time to go to the gym or stick to the food lists.  It might be a challenge, but with a little bit of planning and right mindset you can stick to the game plan and achieve your goals while you enjoy everything summer has to offer.

Remember, no matter where the summer takes you or how your schedule might change, the food lists and the importance of staying active don’t change.  If you need some help, download the free 3-day meal plan for some inspiration.

Vacationing in new places might mean you have to put in a little bit of effort to stay on course, so here are some ideas to help.

Tips for Staying Active & Maintaining Your Weight Loss this Summer

  1. Take the opportunity to enjoy new activities that allow you to get your daily dose of exercise.
  2. Always avoid drinking your calories – eat them instead.
  3. Try new foods, enjoy new experiences, but keep the general principals of the 17 Day Diet in mind when you’re considering your food options.
  4. Get creative – do something different and explore the outdoors. Try paddle boarding, kayaking, go for a swim, take a long walk or hike – just get moving!

What are some of the ways you use to stick to the 17-Day Diet program while enjoying a vacation or other summertime activities?  Share below, we’d love to hear from you!

Here’s to a safe, exciting, healthy summer!

3 Day Meal Plan

A Picture Is Worth A Thousand Words

A Picture Is Worth A Thousand Words

17-Day Diet

These two pictures of me were taken about six months apart. The picture on the left was taken in August of last year, I weighed about 210 pounds. The one on the right was taken this February, at my current weight of around 170. These pictures are proof that we all face challenges with weight gain, and that we all need some help to stay on the right track.

Until I looked at these pictures next to each other it never really hit me where I was just a few months ago. It reminds me how easy it can be to get off course, and that we often develop bad habits without even realizing it’s happening. Before you know it 10 pounds can turn into 20, then 50, then 100. It can happen to anyone.

The pictures are also a reminder of how much progress I made during that six-month period. The takeaway for me is that it’s important to be mindful of those struggles, to follow the program and avoid those bad habits. One of the best ways to do that is to rely on each other for help.  We’re all working toward the same goals and facing the same challenges along the way.  We need to look to each other when things get tough. We all struggle at times – even me, as the picture on the left proves – and there’s no reason to face those struggles alone.  We have each other for support.

Support One Another

If you’re stuck in a rut or feel like you’re facing an uphill battle just remember that it happens to everyone at one time or another, and that you’ve got a support network that understands what you’re going through. Start with Cycle One and stay active! One of the great benefits of the program is that it gives you a plan to follow that will help you stay on track, to avoid those bad habits that can creep up so easily and to help you make long-lasting positive changes. Follow the program – it works.

Here’s a free 17 Day Diet 3-Day Meal Plan to get you started!

17-day diet 3-day meal plan

Am I Too Old to Lose Weight? 7 Tips for Successful Weight Loss After 40

Am I Too Old to Lose Weight? 7 Tips for Successful Weight Loss After 40

It’s no secret that weight gets harder to manage as we age. Metabolism, muscle mass, and natural hormonal changes play a big part in women’s weight loss after 40.

Many women feel that no matter how hard they exercise and how diligent they are about controlling what they eat, losing weight after 40 is an uphill battle where results are often hard to come by.

Weight loss for women after 50 can become even more challenging as the body’s natural aging process, loss of muscle mass, and decreased activity levels makes burning calories and fat even more difficult.

Keep these tips in mind to achieve healthy, lasting weight management results no matter what your age:

1. Keep Activity Levels on Par With Current Eating Habits

You don’t have to train for a marathon to maintain a healthy weight—but you do want to keep in mind that as the body ages, a natural decline in metabolism often makes it more difficult to indulge in calorie-rich snacks without compensating with some form of calorie-burning activity.

Losing weight after 50 becomes increasingly difficult since overall activity levels tend to decline as we age. The trick to keeping weight in check is to find a realistic balance between healthy eating habits and regular exercise to keep those natural, age-related changes in metabolism in check.

2. High Energy Depends on Consistent Blood Sugar Levels

Eating frequent, smaller meals throughout the day can have a beneficial effect on energy levels and help keep blood sugar consistent. Without major shifts in blood glucose levels you can keep fatigue at bay and maintain healthier, more productive activity levels.

Try eating at least five small meals a day to keep the body feeling fuller, longer—and always avoid going for more than three to four hours without a healthy snack. The goal here is to avoid putting your body into starvation mode, which can have the detrimental effect of shutting down the metabolism and causing it to go into “emergency” mode, where the body’s natural response is to hold on to calorie and fat stores rather than burning them.

3. Try to Eat in Line With Your Body’s Natural Wake and Sleep Cycle

Experts agree that eating a good breakfast can aid in boosting the metabolism and help accelerate weight loss. Unfortunately, the opposite is also true—eating after 8 p.m. can often be detrimental to maintaining a healthy weight.

The timing of meals can be one of the most difficult things to manage during a busy day—and life often gets in the way of any predetermined eating schedule. If you find yourself hungry in the late evening hours, focus on clean eating: simply keep those carbs to a minimum and indulge in a metabolism-boosting protein and veggie-rich meal instead.

4. Trick Your Metabolism to Burn Calories With Fat-Fighting Snacks

Losing weight after 40 is not really about how much you eat, but what you eat that really matters. Foods that are low in carbohydrate and high in protein can actually help you burn calories and boost weight loss by building muscle.

Experts agree that having a solid core and lean muscle mass can actually help the body burn calories even while resting—making your body a consistent fat burning furnace by default.

5. Incorporate Strength-Training Exercises That Build Muscle to Burn Fat 24/7

Muscle mass naturally declines with age, making it more difficult to keep that calorie-burning furnace running like it used to. The more muscle mass the body has, the more efficiently the metabolism can burn calories and fat.

In order to compensate for a decline in muscle mass and to help burn calories and fat even while at rest, refine your workouts to incorporate muscle-building activities a few times a week. Simply incorporating some basic strength training exercises can have a huge impact on fat stores and overall calorie-burning performance.

6. Get a Good Night’s Sleep to Rev Your Metabolic Engine

Lack of sleep can have a detrimental effect on body weight due to the disruption of certain hormones. Research has shown that our metabolism is most active while we sleep and that getting less than six hours of rest per night can actually have a negative effect on our glucose levels—which impairs the body’s ability to regulate weight gain.

7. To Maintain a Healthy Weight at Any Age, Focus on Achievable, Realistic Cardio Goals for Lasting Results

Our metabolic engines thrive on the slow-and-steady approach where consistency is key. Start small and focus on activities you enjoy to achieve big results—if you hate running but love walking with a group, commit to the activity that you know you’ll look forward to in the long run.

The best way to deal with the natural aging process and related weight management issues is to meet it head-on with gradual lifestyle changes that improve your quality of life and overall health in the long term.

Healthy weight

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