The ‘dirty’ little secret of the keto diet for beginners. How women can start a simple ketogenic lifestyle.

Let’s talk about the ‘dirty’ little secret of keto, I promise to keep it ‘clean’. (My full Keto guide is included below for more in-depth information)

So, what is keto or anyway?

Restricting (NOT eliminating) carbs to put your body into ketosis — a metabolic state where you burn fat, not glucose, for fuel.  

Clean keto diets  focus on organic vegetables, grass-fed meat and butter, and healthy fats like coconut oil and olive oil, while dirty keto lets you wallow in pork rinds and Cheez Whiz.

Let me eliminate a common misconception: to lose weight on Keto a calorie deficit IS necessary. Ok? Ok.

My favorite macro calculator and daily tracker is “Keto Diet” - it has free functionally and options to upgrade for more detailed tracking. Simply enter your personal information (weight, height, activity level...) and your wellness goals and this app will calculate your specific macros.

Macros is basically shorthand for macronutrients, a term used to describe the three key food groups we all require for our bodies to function: carbohydrates (to fuel energy), fats (to keep you satiated) and proteins (to build and repair muscle).

• Macro ranges for women on a Keto diet:

70/80% fats

20/25% protein

5/10% net carbs

One of my biggest secrets on Keto (and even when I’m not doing Keto) is how I make my coffee! - My favorite creamy add-ins boost my brain function/energy, blast away my belly fat and add LIFE to my skin while I lose weight. (This momma doesn’t want sagging boobs, butts and tummies as a result of rapid weight loss!)


Keto Bullet Proof Coffee Recipe:

  • 1 cup of black coffee (caffeinated or non is your choice)
  • Collagen /CLA Trim

https://www.modere.com/ProductDetail/trim-chocolate/?referralCode=5368559


Viola!! You’ll FEEL the boost almost immediately!

Keto can be easy, as with anything there is a learning curve. Once you get your rhythm down ... boom, baby!

So, What Is Keto Anyway?

The keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

When you eat something high in carbs, your body will produce glucose and insulin.


•Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.

•Insulin is produced to process the glucose in your bloodstream by taking it around the body.


Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.


Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.


The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

 

"How Does A Keto Diet Work?"

Macronutrients and Keto

The general guideline for keto is high fat, moderate protein, low carb. So what exactly does that entail? I want you to know what you should be eating and why.

Generally, macros in a Keto diet ranges from:

70-80% of calories from fat

20-25% of calories from protein

5-10% of calories from carbs.


So if you are eating 1500 calories a day, you should be consuming:

117 grams of fat

92 grams of protein

20-25 grams of net carbs (subtract grams of fiber from grams of carbs consumed)

You can easily adjust these goals in MyFitnessPal, Senza, KetoDiet, etc (they do all the math for you!).


A Little Deeper Explanation:

Low Carb

This is the one people tend to focus on the most. Carbs are going to make up less than 5% of your caloric intake. For getting started less than 20g daily is recommended. Before we go any further we have to cover how we calculate carbs when following a keto diet.


Net carbs are what we track when following a ketogenic diet. This calculation is pretty straightforward. Net Carbs = Total Carbs – Fiber. For example, 1 cup of broccoli has 6g of total carbs and 2.4g of fiber. That would mean 1 cup of broccoli has 3.6g of net carbs.


Why Do We Use Net Carbs?

Net carbs are used because dietary fiber does not have a significant metabolic effect. We are trying to get as accurate of a picture as possible when tracking macros, therefor net carbs is what makes the most sense.


What Does 20g of Net Carbs Look Like?

Your daily 20g of net carbs should ideally be coming from vegetables. A couple servings of leafy green veggies as well as 1-2 servings of cruciferous veggies like broccoli or cauliflower. You’ll also be picking up trace carbs throughout the day in things like dairy and seasonings. Trace carbs are items that are very low carb(often even listed as 0 carb on the nutrition label) but add up to a couple of carbs per day when tallied up. The remaining daily carbs might come from a handful of nuts or a new keto dessert recipe you wanted to give a try.


The Golden Ratio

A good ratio to go by when keeping tabs on your daily carb intake is the following:

1.5g Net Carbs Per 100 calories


This ratio is a good way to gauge if something is “keto friendly” or not. Of course there are exceptions, like most vegetables, but this ratio works for just about anything that comes in a package. If it isn’t delivering a whole lot of vitamins and minerals and it doesn’t fit this ratio, it’s probably not a part of a solid keto diet!


Moderate Protein

This is the most often overlooked aspect of a sound keto diet. When removing carbs from the diet, it is easy to replace them with protein. That is not a ketogenic diet! It is important to remember that a percentage of the protein consumed will be converted to glucose, so eating a high protein diet does not promote a state of ketosis. You want to view protein as a minimum requirement. Every day you should be looking to hit your protein target, but you should be just as sure to not exceed it by too much. Sure, going 20% over isn’t a big deal, but if you’re doubling your protein target everyday you’re going to have problems getting into a consistent state of ketosis.


High Fat

The high fat aspect of this diet is what pulls it all together. Fat is what makes you full, gives you energy(when in ketosis), and tastes delicious. Weeks of eating a high fat diet has a way of naturally correcting eating patterns to better align with when your body is actually hungry. It’s easy to get caught up on the “low carb” part of this and not give enough attention the the “high fat” part.


What’s High?

For most people this figure should be north of 70% of daily calories. A good way to approach things is to start by keeping carbs low, often under 20g per day. Next you want to make sure you’re hitting your protein goal. Once those 2 are covered you can fill in everything else with fat. The approach we like to recommend is to eat fat until you’re full, once the other 2 macros are met. At first you may be overeating calories, but overtime the low carb, high fat way of eating will auto correct that.


How Do I Get To 70% Fat?

It can definitely be a tough task at first, but it gets easier over time. Here are some quick and easy ways to up your fat:

•Buy Fattier Cuts of Meat – Simple right? Switch from chicken breast to thighs/wings/legs. Go for the 80/20 ground beef instead of the 99% lean. Bacon is your friend. Your crispy, delicious friend.

•Add Fat to Veggies – Don’t like broccoli? Try drenching it in healthy oils, grass fed butter or cheese! Seriously, start viewing veggies and sponges for all the delicious fats you’ll be eating on the regular.

•Fat Bombs – Fat bombs are small, pre-made snacks that pack in a lot of fat and very little protein or carbs. These are a great way to up your fat intake if you’re struggling.


"What do I eat?"

My Top Tips for Keeping It Simple

— Go for quality, not quantity. You don’t need to buy everything you see to start out on a keto diet. I love Keto because it’s simple, so stick with that mindset! Get a nice cut of meat, a good quality butter & some dark green veggies – you’re done and you won’t feel like you’re dieting!

— Complicated recipes are deceiving. Recipes with 15+ ingredients are fun to make sometimes, but on the daily, it’s unrealistic. Keep the ingredient countdown and you’ll be happy

— Stop with the dupes (at least at first). When I first started the diet, I saw recipes to keto-fy all my favorites like bread, fast food & rice. Again, this is fine once in awhile, but on your daily grind, just stick to the basics to make you sane and your wallet happy.


"I want to maximize my results."

5 things you can do to Increase your Ketone Levels


Admit it, even though technically we aren't supposed to Obsess over KETONE levels, we do. There is nothing more satisfying than getting and staying in Ketosis and watching that number rise. Anything over .5 is technically ketosis however 1.0 - 1.5 is a solid Nutritional Ketosis and personally where I like to be. Although I found it difficult to maintain that level of ketosis until I implemented these things...#4 & #5 got my Ketone Levels to 2.6!!!


✨Spread out your protein and Carb Macronutrient throughout the day - Meaning, if you are allotted 70 grams of protein for the entire day, do not "save" them and consume a huge steak all at once, instead break it up and consume some protein in every meal. Use this same concept with your carbs. If you are allotted 20 grams of carbs and consume them all at one time you are pretty much guaranteed to be kicked out of ketosis and your ketone levels will plummet 😞


✨Intermittent Fasting - Nothing too extreme, a 16/8 Fast meaning you eat all of your Macros within an 8 hour period and fast the remainder of the day (Most of which is while you are sleeping anyhow) In a state of nutritional ketosis, it is normal to be comfortable going 16-18 hours with no food… daily. Because our blood sugar is no longer dictating when we’re hungry. And, when we do this, our bodies produce MORE ketones.


✨Reduce your Protein - If you are having a hard time getting your Ketone levels up, reduce your protein in take by 5% . Protein cannot be stored in the body what we do not use is converted to glucose causing your ketone levels to drop!


✨MCT Oil - Ok Guys, I have saved the BEST for last! I have to say I noticed an immediate change in my energy and more specifically my Mental Focus and productivity. Ready for the best part?!? My ketone levels have been steadily rising everyday since.... Previously on good days/weeks I float between 1.0 -1.5 , since using the MCT Oil I have been testing consistently above 2.0, this morning I was 2.6.



UH OH... Keto Flu!

Here's How To Alleviate Symptoms/Avoid Completely

So, you’ve started a new Ketogenic diet plan; you’re working out, eating right, and waiting for those gains your buddies have been raving about, and then it strikes – Keto flu! Instead of feeling on top of the world and ready to fight tigers, you’re suddenly crippled with headaches, nausea, fatigue, and brain fog – leading you to wonder why you have the flu in summer.


Keto flu gets its name due to its strong resemblance to regular flu; and while not everyone gets affected, there is a chance while getting into Ketosis you might experience a brief bought of feeling under the weather. The trick is to learn how to identify Keto flu, as opposed to the traditional flu and understanding when to take preventative measures to stop you from feeling down.


Let’s look at what causes this annoying condition and what you can do to rest and recover, and stop it from happening to you next!


First things first; Keto flu is not contagious and is not actually a real disease. It’s a term widely used in the Keto community to describe what some people believe to be the side effects of carb withdrawal. As this flu strikes when you first go into Ketosis, the idea is that Ketogenic flu is caused by your bodies need or perceived threat of running out of fuel.


People can experience symptoms such as a headache, fatigue, and nausea, for a few days or weeks, and symptoms will ease as you become Keto-adapted, and your body learns how to use fat for fuel. If your flu symptoms return or last for a long time, it is always worth consulting with a Doctor. The good news is this is a worthy fight and one you can easily win with some easy conditioning.


Here is how to prevent Keto flu:

Hydrate! The Ketogenic diet is a diuretic diet, and you need to exaggerate your water intake to account for this change in urination (this resolves the problem in many cases).


If you are severely dehydrated, you will need to rebalance your electrolytes. You can achieve this by drinking a zero-carb sports drink or by taking magnesium and potassium.


Lower your carb intake in stages if you are susceptible to the flu; many people go from hundreds of grams of carbs per day to almost zero. This will terrify your body, go slow.


KETO FLU SYMPTOMS

To successfully treat Keto flu, you need to understand how to identify the real symptoms so that you can take those preventative steps we discussed earlier. In our modern lives, it can be difficult to spot when we are sick, when we are tired, or when we have flu caused by a low-carb diet. If your symptoms coincide with a reduction in carbs or dietary changes, you can assume Keto is to blame.


Another way to tell is if anyone else in your house is also sick. This type of flu is not a real disease and is not contagious; so, if you are the only person feeling the symptoms, it could be your bodies reaction to the change in diet. Hang in there and make sure you are hydrated and consuming enough salt to balance your body and revitalize your senses.

Symptoms include:

Fatigue

Headaches

Sniffles

Upset stomach

Irritability


HOW TO CURE KETO FLU

As your Keto flu is likely caused by a sudden reduction in carbohydrates, you have one of two options; you can increase your carb intake, and risk being kicked out of Ketosis, or you can buckle up and ride through the storm. In our humble opinion, it’s better to weather out the flu and remain in Ketosis than to flip-flop back and forth. Once you are Keto adapted, your body will thank you!


How to cure your symptoms:

Increase your fats: Your body is shocked by the lack of carbs and needs to locate a source of fuel to power you up. Increase your fats to make sure your body has adequate access.


Eat more calories: Restricting carbs can send a starvation signal to your brain to panic, instead, increase your calories during the flu to let it know your body know everything is ok.


Add Salt: The Ketogenic diet is a diuretic, and you can quickly lose salt, which is a necessary part of your core function. Dehydration and salt imbalance will quickly trigger severe flu symptoms.

Exercise: Avoid the temptation to give into the fatigue, and fight fire with fire. Being active will get your body focused on meeting your energy requirements, and off feeling fatigued.


Remember, these symptoms won’t last forever if you take action, and if you listen to your body's needs, you might be able to avoid it altogether.

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7 Signs That You're A Healer And Don't Know It

Have you ever felt like a puzzle piece that never fit anywhere - in people/groups, your biz or even in your family - you feel like “I just don't fit in! What’s wrong with me?”

This is the personal journey/awakening, the exact things that I struggled with - I thought I was broken, I thought I was crazy, I thought things were wrong with me, I'd never fit in, I felt like that puzzle piece.

Let me share a secret with you: You might be a healer.

What comes to mind when you think of a healer - medical practitioners, doctors, nurses, psychiatrist, opthamologist, massage therapist etc?

In the most basic terms - a healer is a person who can cure or ease dis-ease.

Dis-ease is something that elevates a person's distrust or anguish. So, in a broader sense, a healer is something or someone that can alleviate another person's distress or anguish.

Think about it: If you’re a mom, you’re a healer every single day. Our kiddos are constantly looking to us to ease their distress. But, let’s go deeper….

I want to talk about 7 Signs you might be experiencing in your day today life that are going to give you some aha-moments. You may be struggling with these as a quirk or a weakness, but that’s only because you’re not stepping up into your bigger power.

7 Signs That You're A Healer And Don't Know It -

#1 - You can't stand large crowds or groups of people - Do you feel overwhelmed in a large crowd? If you put me on stage to train 100s or 1000s of people by myself, I'm fine as long as I'm not interacting and my energy is protected. But, if you put me in a room full of people to be “out there in the wild”, I'll panic. I REALLY struggle and feel anxious.

Is this you too?

I just can-not stand crowds. I avoid them like the plague.

Introverts & the empaths I’m talking to you especially. In these situations you are giving away too much energy + you’re feeling other people's energy - good, bad & ugly. It physically drains you. If group settings are constantly overwhelming this could be a sign that you are a healer and you've got a bigger calling.

Just 1 piece won't make sense so let's look at the bigger picture.

# 2 - You feel the intense need to help people - Maybe you've mislabeled yourself as being a people pleaser. Maybe you feel like this is a burden. But if you really feel into it - is it a deep need to simply help or to be of service aka to heal people? I know I am the "world's worst/best" at that. I literally can't stand it, I feel physically bad if I know someone is in pain or if I know someone is struggling, unhappy or not experiencing joy. If they are in my atmosphere I'm completely distracted + my attention is drawn to the need to help them.

#3 You've experienced some sort of trauma that has changed your life - So often we limit ourselves if we've experienced trauma -- using that as an excuse to why we “can't”. However, one of the signs that you may be a healer is that you experienced a trauma of some sort in your life. In ancient history, when tribes had healers, how they knew who their healer was, was when he or she was “struck by lightning and they survived”. So when we put that in modern terms, that "and survived": is the key. They survived the trauma, came out of the fire or regained themselves and become whole again. Maybe you've experienced a near death experience, abuse, addiction, loss of a loved one or an illness you battled; whatever it was - you battled and survived. That trauma was a part of your story or your journey as a healer because your story heals others. We heal most by seeing someone who's been through what we've been through or faced what we've faced and they are thriving and surviving and are exactly the light that we need to see.

#4 You love crystals and the healing properties associated with them -. If you are naturally called to healing stones, it's a sign that you are a natural healer. You are attuned to another natural healing tool. I've always been drawn to crystals; at first they were just pretty rocks that decorated my home but very quickly my attachment grew into a full blown obsession.

#5 You believe you’re a spiritual person. Do you believe in God or a higher power, angels or spirits? Do you connect with the universe? Do you have that higher connection? That's extremely important and is an overlying theme across anyone who's a natural healer. Having a connection to Source gives you peace, love, comfort and direction.

#6 You tend to have vivid dreams often. I had horrible nightmares when I was a kid - constant, recurring…. all the time. I’ve always had powerful dreams and there have been 3 very distinct instances in my life where I've dreamt something that was so off the wall & nothing related to my life and those dreams ended up coming true within a few days. Dreams always used to scare me before, but then I got power over them and now pay very close attention to them. SO if you are having very vivid dreams, it's important you analyse them carefully. Your dreams can be a message from source or a connection to your higher power. As messages come through journal your thoughts after, write down the images, feelings, messages you can recall. Things to always listen are - people in the dreams, situations and animals. Start paying attention.

#7 You can feel the energy of others, especially if it’s negative. Can you feel the energy of others? Being an empath really means you are affected by + you can feel or have empathy for others. Example - Let's pretend that someone lost a loved one and they are talking to you about it, sharing their pain and you respond - “I'm so sorry I can understand how you feel”  or you go as far as “I KNOW how you feel because I've been through it”. That’s sympathy.

So imagine someone's talking to you - they are sad, upset, even angry- If you’re an empath, and someone's in your space and they are hurting, they don't even need to tell you what's going on. They could even have not told you what's going on & have a happy smile on their face but they are hurting that badly inside YOU will FEEL the loss, the pain & the sorrow as if it is yours. I had an experience when I was driving once, I had to pull over because I felt this anxiety and panic attack, such huge sadness and it freaked me out for a few minutes until I realised it wasn't mine; it literally was someone else's emotions.

Unfortunately a BIG sign of a healer - in our day and time, is healers battle depression and anxiety. Do you feel the same? Do you battle anxiety or depression or feel like you are in a dark black hole? Do you feel like why can't I be happier? When you are absorbing so many other energies you don't understand what's going on and you haven't learned to put up a wall to protect yourself. So it's very important that if you are a natural healer there are steps you need to take in order to protect and make yourself most powerful.

If these signs resonate with YOU and you want to know 7 more bonus signs to confirm you are a healer, enter your email address below to reach out for those extra resources.

PS - Do you prefer to listen more than read? Click the button below to check out the Facebook Live where I talk all about the signs that say you are a healer & share my personal stories too!

Manifesting With A Vision Board

One thing that's extremely powerful when it comes to manifesting is - Vision Boards. But, a lot of people get stuck in the spiral of collecting the most beautiful pictures, finding that perfect picture of their dream vacation or the beautiful home office... clipping all the pretty quotes instead of focusing on the FEELING of what they want to accomplish.

It's not the vision board that helps you achieve your dreams BUT the clear vision + alignment you feel that turns the vision into a reality.

So how do you make a vision board that works?

1. Start by setting your intentions & getting specific

+ What do you need? Don't just say abundance or extra money or pay my bills. Get specific - How much money? What's the $$ amount of bills you want to pay?

+ How will you feel when these visions turn into a reality?

2. Create a sacred space

Find a space that's big enough for you to work & hold your supplies to make your vision board. You can add things like - crystals, incense, play some music in the background etc. anything that brings out the feelings & help you tap into your vision & get aligned with what you want.

3. Find words & images that resonate with your intentions -

Vision board is about finding images that resonate with what you want to accomplish, how you want to feel & what makes you feel aligned with your goals. If it's a pretty picture that you are attracted to that makes you feel aligned with that particular goal, use it. If it's a quote - use that! Find whatever your soul resonates with. If you can't find anything, get creative & draw it out on a colorful piece of paper or print it out from the web.

Example - If you are setting the intention of wellness & getting healthy, you can browse for pictures that spark those feelings in you. If there's something that makes you feel like you can't get there, maybe it makes you focus on what you aren’t YET, don't put them on your vision board. It's not the kind of feelings you want to go for.

4. Put your vision board somewhere you can see it constantly

Put your vision board somewhere you can see daily & that sets as a daily reminder of the feelings, desires & goals you are working towards. Look at the board often (when you get up, before you sleep & anytime you get in between) and connect with the feelings you felt when you created the board. You can even click a picture & put it on your phone to look at whenever you feel like.

5. Take Action

Start taking aligned/ inspired action towards your goal RIGHT NOW. Start being grateful for the opportunities that come along your way to support your goal & help you turn it into a reality. Focus less on "how" you'll achieve the goals & more on the feeling of - gratitude & how you'll feel once your goal has been accomplished.

6. Don't let resistance STOP you

As you start working on your goals, you'll feel resistance, limiting beliefs or old values sabotaging your progress from time to time. Don't let that stop you. Take out your journal & ask yourself why you are feeling resistant, what's the limiting belief that's stopping you & how you can overcome it?

7. Repeat!

Accomplish your goals, celebrate & repeat the process to create another vision board.

Remember, a successful vision board always starts with POWERFUL INTENTIONS.

5 Steps to Goal Setting

It’s that time of year: we’re claiming goals, setting intentions, making big plans for 2019. I'm going to share some powerful secrets to help you actually STICK WITH your goals this year. No more “Failure February”, babe.

Are you sick and tired of fizzing out by mid January?

It's frustrating, am I right? We beat up on ourselves for missing the mark, but maybe it’s not our fault.

From business to wellness, relationships and financial …. there are so many goals we set for ourselves because we deserve MORE. But year after year, we find ourselves struggling and falling short. So let's get real on what you need to do to actually live your best life. Warning: This is not going to be your cookie cutter BS, it's time we got real on what WORKS.

Frustrated: Been there, done that. Finally, last year, I had the ah-a moment that evolved throughout the year into a movement. I FINALLY found myself achieving the goals I had in my business, my wellness and even in my relationships.  

These are 5 truths I KNOW (if you put into ACTION) are going to blow your damn mind.

  • Knowing your WHY

Simon Sinek says - “Our actions should start with WHY not WHAT”. Knowing your WHY is essential. Your “WHY” is more powerful than your “what”. Many times we fail setting goals because we actually set a ‘what’. So if I asked you - What are your resolutions for 2019?

Maybe your answer is “to lose 10 pounds”. That’s a WHAT and that has very little power.  Your WHY is where your strength waits. Using health as an example - if your goal/resolution is to lose weight, let's rework that to make it more powerful.

What does that transformation do for you? What is the emotion behind it? To reclaim your power or to get the spark back into your life? Maybe you want to get healthy to inspire/show loved ones it’s possible for them too. That WHY is your resolution. Take it from the ‘what’ - into the ‘why’.

Here are 4 steps we are going to use - the 4 Ws for successful Goal Setting -

1. What are you going to do to achieve your goals? - Whatever that WHY is or that change is, ask yourself - What will you do to achieve it?

2. When will you do it? - When will you do those action steps to achieve your goal?

3. Where will this take place? Where will you show up?

4. With who?  - Are you going to do it by yourself or are you going to do it with your partner or bff?

Here's an example of taking it out from what-ville into the powerful WHY using the 4 Ws.

Goal - If you what is to lose 50 pounds, to get in shape this year or if you want to get into size X jeans.

Reword it using the 4 Ws - Improved Goal - “I'm going to jog around the neighborhood at least 3 mornings a week with my neighbor.”

Which one feels more actionable or powerful? Which one holds more accountability for you every single day?

Because, on a Tuesday, when you are tired and unmotivated your why of “I want to lose 50 pounds this year”, has no urgency ... you have a whole YEAR to lose 50 pounds and not showing up today doesn’t seem like a big deal. But when you  strengthen your goal with your 4 Ws - “ I'm going to jog around the neighborhood, 3 mornings a week with my neighbor”  ..  and it's Tuesday + it's one of the 3 mornings + you've got a commitment with your neighbor, do you think your odds of showing up will MUCH higher?

  • Take Charge

This is something that you may be struggling with; I know I did. Goals with steps that actually let you HAVE control vs. outcomes that you possibly can't control. Think about it, how many times do you set a goal that you have no control over? I want you to set your resolutions with steps that let you have control. Stop setting you up for failure.

Going back to the weightloss example ...if your resolution is to lose 50 pounds this year - you may not have total control over it.

You can do everything right, you can show up for yourself, eat the right things and do all the workouts, but you still don't have total control. Our bodies have a mind of their own, so many things impact us - stress, sleep, hormones, your body genetics: you don't have all the control.

But you know what you DO have control over? Rewording that goal to “I'm going to walk 5 times a week and switch to healthier snacks and veggies.”.Every single day you can be a success, it's something you have control over, something that makes you successful very single day which in turn makes you more powerful.

It works the same in your business. So let's say you've set a goal - “I'm going to rank up this month” or “I'm going to hit a certain $$ or earn an incentive or a free trip this month”. Ultimately, even though you have 90% control over that, because you are a part of an organization, a team or a partnership, you don't have 100% control in most cases because there are a lot of moving pieces. So a more actionable goal that you actually have control over will be “I'm going to help 5 people in MY team achieve their goals.”  As you know success trickles up .. we can control helping others and helping others gets us where we want.

  • Try the trifacta

Research has shown that you are 43% more likely to be successful by doing these 3 steps consistently.

  • writing down your goals

  • committing to a plan of action

  • regularly sharing your progress with someone.

Doing these 3 things together is going to increase your chances of success. As you put these into motion you’ll begin to see “extra benefits” you weren’t even planning on. It’s called the Halo effect.

Halo effect Example- if your goal was to level up in your biz and you created your action plan with your 4 w’s..  instead of focusing on “ranking up” you’d changed it to - “My goal this year is to help 5 people achieve their goals this month”. Beautiful things are going to happen around you. You’re going to increase and grow relationships with those people and your team, you are going to find support that you didn't know you had, personal momentum and success are going to start pouring into you. What you put out, you get back. Your own success, income etc. will start growing,  which will make you more confident... and so in and so on.

  • Think WWASD - What would a Sloth Do?

If you can put yourself into that mindset when you are setting action steps for your goals you are going to be so much more successful.  Find the path of least resistance which will make doing the RIGHT thing the EASY thing. Doesn't that make so much sense with your own goals?

So when setting your wellness or fitness goal which action steps make more sense for your success -

  • Joining the expensive fancy gym that's 20 miles away and has all the bells and the whistles?

  • OR joining the plain Jane gym right down the road from your home … the one you pass every time you go anywhere?

Which one is going to be the most clear path to success for you? Which one do you think you are going to show up for more?

Even though the first one is fancy, instagram worthy and has all the facilities, what's it going to do for your health when you start getting tired of the drive, when you start putting up some resistance and have every excuse not to battle traffic to get there? The plane jane gym right there in your neighborhood is going to be the path of least resistance every single time.

Same thing with your business; so think 'What would a Sloth Do' and pick the path of least resistance & do it.

So if you want to level up in your biz & you hateeee doing live videos, will setting a goal of Doing Live videos every single day do any good for you? Would that be the path of least resistance or will that be an excuse for not showing up everyday? Maybe setting the goal to do one live a week will get you better results.

Always think what would a sloth do because getting to sure success is better than a 50-50 chance of shots fired & missed.

  • Fail Forward Queen aka Getting comfortable with failure

"God! I've failed so many times!". I used to use it as negative and beat up myself until finally something shifted and I realized (insert positive tone) "I have failed so many times!"  

If I wasn't moving forward or making changes I wouldn't have failed at all. You have to get really comfortable with failure this year. Yes, I'm telling you 2019 needs to be your year of failure!  Coming from the #FailForwardQueen, let me tell you, when you’re racking up failures and you are celebrating them: that means you are making changes. If you aren’t experiencing ANY  failures  I'm going to call you out and tell you that's not something to celebrate. If your failure mark is truly zero that means you are not changing, moving, growing, pushing and definitely NOT hitting goals.  Because there's no one alive on the face of this earth who's win-loss column is completely in the success. It's just not possible so get so comfortable with failure that you celebrate them.


These 5 tips are going to actually give you a REAL fighting chance at making these resolutions stick this time and getting into success. A lot of people are sharing tips and doing things by the book - setting goals, intentions & writing them down etc. - but if you don't know the strength/gameplan behind doing them then you are going to have another year of status quo.

What goals are you setting for yourself this year? Share with us in our Facebook Group & let’s keep each other accountable! Click here to join in!

PS - Are you a listener more than an avid reader? We’ve got you covered! Click here to listen to the LIVE video where I talk about Goal Setting & how to make 2019 the year YOU finally accomplish all YOUR goals.

How to get rid of the belly fat & look fabulous at 40

There aren't a lot of people talking about what happens when you turn 40 -- maybe they are overwhelmed with all the new “fun facts” about their bodies... maybe they just don't know the answers. One thing I can tell you: Forty IS NOT for the weak.

Gravity does some asshole things, y’all... add in genetics & hormones .... all of a sudden you look down one day and think - what in the actual hell in going on?

You know what I’m talking about, the dreaded mom pooch.

I've done a lot of research +  tried a LOT of things, because I wanted to figure out how to heal issues I was struggling with  .... I was DONE settling.

We see “how to” videos all the time, YouTubers or Instagramers with these fitness tips & videos. They’re peppy and energetic, working out in the gym, telling you how to lean up + lose weight & how to get healthy in their cute outfits (bless their hearts).  I'm not one of those cute little girls in the gym anymore  - I was a long time ago & I’ve tried to cling to that glory for as long as I could until one day I literally heard  my body scream out - “Girlfriend no!!”

I had to asking things changed, shifted & slowed down.

Squishy, dimply fat deposits came where they never were before, skin loses some of its glorious elasticity, you get tired more easily, hair thins out,  your amazing friday & saturday nights are now spent reading a book or watching a movie aaaaaand falling asleep. We aren’t  25 years old anymore.

Today I want to share (what I've found) with you -- how to get rid of belly fat after 40.

But before we dive in, I want to explain a little mechanics of why it's there. Because watching these fitness videos, going on the internet finding general diets & jumping on different lifestyles & diets that are out there like Keto, Whole30, Fasting, etc won't help unless you understand that your belly fat is different than that 25yr olds.

Hormones start changing/ decreasing & going downhill at the age of 25 so when 35 or 40 rolls around for you that's when you start noticing all the shifts and the changes. That’s when many women fall out of love with their body, unfortunately. The 3 hormones that start going receding are - Estrogen, Testosterone and Human growth hormones. At 25, your body stops mass producing hormones and by 40 you realise - “Shit!....my body is not cooperating with me anymore.”

All those things that came easy with your body - not worrying after getting a bad haircut because your hair grows so fast, losing weight so easily or staying up late at night & still being able to work like a machine the next day....but by 40 your body is not cooperating and weight is one of those things. It all of a sudden becomes extremely hard to lose weight; not only that you are probably starting to notice you are getting fluffy or fluffier in the middle. You can't do those quick little fixes anymore. There are things that are going on in your body - let's understand what they are so I can tell you how to fix them.

I decided in January that I'm going to be 43 AND I'm going to have a before & after picture a year apart that's going to blow your damn mind. But I had to figure out how to fine tune things.

We talked about hormones - they are a huge things & not only are your hormones going down, you are also losing cells - muscle cells which means less muscle mass. Your muscles are “metabolically active” which means if you have more muscle mass you burn more calories just sitting around. So, if you are wondering why you are gaining 5 - 10 pounds a year even without changing anything it's because you are burning less calories doing the same things you normally do because you are losing muscle mass.

You haven't changed anything, you are still eating the same but you ALSO haven't done anything to combat the changes that are happening.

Another thing you notice when you turn 35 and definitely by 40 is your body fat distribution is changing. When you were 18, you had subcutaneous fat on your body. That’s the fat that you could pinch out in your stomach or on your arms but as you turn 40, it changes to visceral fat.

Visceral fat is that marble-y invasive a**hole fat that goes right to your tummy.

So here are some tips to combat that fat so you can be 40 and fabulous.

Disclaimer - Some of these tips you would have heard before, when you were 20 or 25 these were negotiable, you could choose to listen to these & follow them to tone up or loose a few pounds. But babe,  if you are 40 + these are no longer negotiable for you.

These 5 tips are not negotiable anymore.

  • Avoid processed foods especially excess sugars. Without excess estrogen around anymore those sugars are not getting processed and are being stored as FAT: mostly belly fat. So the way excess sugar and processed food affects you and they affect your daughter are completely different.

  • Being aware on ACTUAL input/output i.e. what you are putting into your mouth vs how much you are burning. You are older, wiser, things are a little more difficult - no more guessing until you really get your lifestyle down. I use a food tracker. Anytime I'm playing with my goals I have a food tracker. You can go to Chipotle and be like - "Oh I'm going to get a bowl and not a wrap, I'm making a good life decision" - and you can blow your entire day's calories  thinking you were doing the right thing. We ain't got time for that anymore. You just can't! You are going to have to use those food trackers in the beginning until you get your staples down.

    Same thing, if you are getting back into the gym, you've worked your ass of, you are sweating & thinking “Oh I just burned 1000 calories!” ...girlfriend you just burned 200. You really have to get smart and be aware of what you are putting into your body calorie wise and what you are burning. It will open your eyes. You'll find some mistakes that will be easy to correct.

  • If you are 40 plus and you are in the gym working out on the stair stepper or you are on the treadmill or the elliptical and just going at it for 45 mins -- it's not doing you as much good as you think. Don't you want to go to the gym and make that ‘blood, sweat and tears’ actually count for something? Don't you want to see the changes? Just doing cardio day after day is not going to work for you anymore because you don't spend your energy the same. That cardio workout that used to give you a 200 calorie deficit is not doing that anymore. You've got to start lifting the weights. You've got to start lifting the heavy stuff because you are losing muscle everyday & the more muscle you lose the fatter you get. Doing resistance training, pick up the weights or doing Yoga with whole body resistance and putting pressure on the muscles to rebuild/build muscle mass will help you lose the stubborn fat.

  • Rethink alcohol - If you want to get into certain size pants or get rid of the mommy muffin & are done with the belly fat or even get ready for a bathing suit this summer then you have GOALS & for that time span you need to rethink the drink. With all the changes happening in your body, the alcohol you drink is turning into sugar which goes straight to your belly fat.

  • Dairy - Dairy metabolize as glucose in the body which again goes to the belly and stores. It's time to find alternatives - dairy free cheese, nut milk etc. There are dairy free alternatives to everything that you are using and you are not going to miss out. It's a great way to see a really good bump in your body composition. Dairy and some grains can work against you because of the way they metabolize into glucose.

These are the things you need to realise and start working with as your body is not working the way it used to before.

And to help me with my goals, I brought in supplements for my body because I'm older, wiser and I know my body needs help. My body needs help to supplement the journey i.e. to add to the journey because I'm not able to do this on my own anymore.

2 of my  favorite supplements I use and have been using -

1. Waist trainer in a bottle - This supplement is so important because it has got collagen, hyaluronic acid & CLA that have scientifically been proven to reduce fat, specifically belly fat. It helps to improve the muscle tone -- so it builds lean muscle and inhibits fat storage. This is what my body desperately needs right now - losing belly fat.

2. The second thing I use every day is the Carb-blocker. It delays the digestion and absorption of carbohydrates & aids your weight loss journey by lowering the glycemic index/effect of higher carb meals & supporting your body.

If you want to know about these click on the button below. I’d love to customize some recommendations for you.

PS - If you have friends that need to hear this, share the video/blog with them so they can quit dieting like an 18 yr old or following diet trends like a 25yr old and start working with their body to get rid of the belly fat successfully.

Are Your Goals Holding You Back?

Your goal may be holding you back. 🔥👋🏼 There I said it!

It’s not the month end yet but I want to talk about something that I've seen come up so very often and
that is -- your goal may be holding you back.

As well laid as it is, as plugged in as you are; you've got it written everywhere and you've done all the things & may have proclaimed it from the Universe but it's still something that's holding you back.

When we set a goal, especially in network marketing it's always -- to achieve the next rank, ear a particular amount or recruit x number of members to your team. But we have one big goal.

For the purpose of this blog, let's take that you want to achieve a certain rank in your company.

What next? You write it down, mark the date & start working on achieving your goal.

My question to you is - on the first day of the month do you hit your goal? NO!

Do you achieve your goal by the first week? Certainly no!

Fast forward a few weeks, in mid-month have you hit that goal? Still no!

It's the last week of the month have you hit your goal now? The answer is still probably no!

What happens to your subconscious every single day that you don't hit that main goal - whether you acknowledge it or not, whether you realize it or not - every day you don't hit your big goal is dinging your subconscious. It's affecting your confidence & your mojo because every single day in the back of your mind when you don't hit that goal you feel yourself to be a failure.

Back of your head you keep reminding yourself -- i'll be a success when I hit that goal which means until you don't your subconscious takes you to be a failure.

I see it happen so often especially in this industry - you give up! You get comfortable. If you don't hit your goal mid month you feel should I be more rational, should I skip & start again next month?

You start freaking out about failing, re-set a small goal that you know you can hit easily & think of striving for the big goal next month.

You give up on your big goal by 2nd-3rd week or re-adjust it or make it more rational.

Am I right?

Doesn't it happen all the time? It happens to your, to your team & those around you.

It used to happen to me for a long time too until I came across the magic of constructing my goal backwards.

Today, I’m going to share my magic of re-constructing your goal backwards so you too can start crushing them instead of cramping them small.

But before we do that, I want you to do a gut check -- did you re track your goal this month? Did you get uncomfortable because you aren’t anywhere close to achieving your goals for December? Are you thinking of re-adjusting them to make them safer & achievable?

If your answer to the last Q is yes, then I want you to know that there’s still time & you can very well achieve your goal for December 2018. Sit down and do this -- Setting your goals backward.

It's so simple & easy that once you & your team get a hold of it, you'll see people hitting goals, staying consistent, getting the success & believing in themselves.

Take your goal for December & I want you to orchestrate it backwards. I need you to write it down & work backwards. What has to happen for that goal to become successful?

If you want to hit the next rank - what has to happen in order for that to be a success? Do other members in your team need to rank up to for you to hit the next rank? Do you need to have x number of customers? Do you need to have x amount of volume? Do you need certain training or leadership? You've got to work those steps & work on them backwards.

It needs to look like a pyramid with your goal on the top & all the steps leading to that goal to follow.

You can do it like I do by dividing it out into 4. So if I have a certain goal let's say a certain X amount of volume I want to achieve by the end of the month which is very common in network marketing - so I'll take that volume and divide it by 4.

I don't need to look at the end of the month goal or the top of the mountain, I just need to know what is it per week that I need & when I'm being real OCD, I'll even break the weekly goals into daily so I have a pulse check and know where I am. But I'm only working backwards and looking at the goals I have for the week. So for the week, is my goal to reach that top rank? No! For my goal for the first week is to take care of the path or the journey that gets me there that I worked out when I orchestrated it backwards; for the week - what is that volume that I need? For the week - what is the steps I need to take? What does my customers look like? I stay in the moment, in the week.

With week 2 - I see if I checked off all the goals I set in week 1? If no, I need to bring in the extra in week 2 but at the same time I stay in week 2. I'm not looking forward. My goal is still not that rank but the activities that are going to get me there because that makes sense.

This way you are constantly winning, you constantly have a successful mindset. Every time I check off one of the tasks that I needed to do to get me to that rank, I'm a success; I'm winning & achieving my goals.

Don't you think I'm going to stay a little more plugged into my business? Don't you think I'm going to stay a little more excited? Don't you think I might have a little more belief in myself? Don't you think I'm going to show up more constant with my customer follow ups & my team follow ups & the daily activities because I'm winning!!

You know how things are when you are on the roll, you are getting things done & you are winning -- you stay your best self.

So when you are staying in the moment & marking of the things that have to happen before that big goal - you are your best self; you are hitting them, you are slaying your goals & no longer have to re-work your goal because it's possible & because you are a success every.single.day.

I really want to challenge you guys to work on the rest of your December goals backwards & crush your 2019 goals with this approach.

So get your goal for December & then work that waterfall down.

At the top of the page you will write your goal. What is your goal?

Once you've done that divide your goal into actions & mini goals you need to tick so you can start from the bottom & work your way to the top.

Because if your ONLY goal for the month is that one big goal, you are going to be in the failure mindset all month long. Do you think you can really achieve that or any other goal with that mindset?

Break it down, chunk it up, work from the bottom to your way up.

Recap - Divide your goal over 4 weeks; if you want to divide them further into days do it! It's going to make huge difference - it's going to give you grace, it's going to be realistic & also income producing. It's also going to be duplicate-able because your team can see & do the little steps every day or every week instead of wondering how I'm going to climb up the mountain & decide to stay down in the comfort-vile.

Share the training with your team & invite them to watch it so they can learn how to set goals & crush them every month instead feeling like a failure for not achieving what they set out for at the start & then setting small goals because they feel realistic & comfortable.


Want to catch up the Live Training or share it with your team members?

Click the button below to access the free Facebook Training

How I #selfcared Myself Skinny: From Size 14 To Size 4

Want know how I went from a size 14 to a size 4?

Before we get started, here’s a little disclaimer - The size of your body DOES NOT at all dictate your self worth. The size of your jeans does not dictate how powerful you are. The number on the scale does not tell anybody how beautiful you are. It doesn't.

But if you set a goal for yourself - whether it is to gain weight, lose weight, to get stronger, to lean up; if you've ever set goals for yourself then you know what I'm talking about. That's just a goal for yourself. Numbers don't dictate who you are as a women. I set these goals for myself & I hit them and I want to share with you a big part of that that nobody talks about. If you've ever struggled with weight or body image you know it's not about the food that you put in, or calories that you burn it's so much more than that.

I'm about to share my top secrets - you might have heard of them before or might not have - but I've used EVERY.SINGLE.ONE of these personally & they have been a part of my journey & made a HUGE differences.

  • Brush away the bloat - Did you know you can brush away the bloat? The food you eat, hormones, stress, different things in your diet. . bloat is a very big thing. Belly bloat is a huge issue BUT you can brush away the bloat in 2 minutes a day with dry-brushing. Dry brushing is not just a woo-woo practice in the spiritual world; it is part of Ayurveda & using it 2 minutes a day can give you great results.

You can get a body dry brush from your local Target or Walmart or even buy it off of amazon. Brush your arms, legs & your belly. Medium pressure, quick strokes brushing away from your heart.

Wondering how that helps? Dry brushing aids lymphatic drainage; i.e. flush trap fluids which will make you feel & look less bloated.

  • Hot bath - How many of you feel guilty for taking the time for a hot bath? Did you know taking a hot bath  can burn up to 140 calories/more than a brisk 20 min walk. PLUS Lower blood sugar spikes? It's not only good for body, mind & soul but is also physically helping you in your transformation. Want to add detox to it? Add some Epsom salts to your bath & enjoy a little self love time.

  • Find your tribe - There are many, MANY scientific studies that prove that if you are on a journey - wellness, transformation, business - and you surround yourself with people that are on the same journey in their life, your chance of success triples. Simply by surrounding yourself with like minded people & immersing yourself in a tribe you can increase your chances of success in achieving your goals. As women, it's important to surround ourselves with women & be a part of community.  As we grow up/“mature”, we tend to lose our tribe. We become our own island, develop insecurities around friendships & being part of a crowd which makes us lonely.  It’s SO important to be a part of community/tribe & surround yourself with people that get it especially in weight loss.

  • Get more sleep - Statistically people who get less than 6 hrs of sleep are more at risk for obesity & diabetes. I know you out there are busy mommas, biz babes, always on the go...  BUT, you've got to get your 6 hrs to have better energy, mood, balanced hormones & so much more. Not only that, getting proper restful sleep helps you in the weight loss journey as well because your body is regenerating, renewing & restoring when you sleep. If you won't allow that time, you are just going to stall & hit a wall in your weight loss journey. You could be doing everything else right, eating the right things, moving your body but if you are not getting sleep, you are going to struggle to see any results.

  • Mindset - Going from a size 14 to size 4 in my journey, before I ever lost a pound or an inch of fat from my body or even before I started eating differently, before I did anything I finally fell in love with my body & developed an attitude of gratitude for the skin I was in. I stopped the self abuse pattern that we fall into so often when we are struggling with body image. It can be as small as putting on a shirt & thinking I look so fat in this or looking at the mirror and thinking my butt is so big or I look horrible - so many things that you say to yourself that you won't say to anybody else. You are doing it to yourself constantly. Your journey starts with developing an attitude of gratitude before you start seeing the actual results & I encourage you to do the same by simply naming 5 things that you are grateful for for the day that are up & coming or you are looking forward to & as I close for the night & before falling asleep I list 10 things that I'm grateful for that happened in the day.

    Last but not the least, my bonus & most important secret - Supplements.

  • Supplements - Supplements have been a huge part of my journey. I'm 43, my metabolism has slowed down, I have hormones shifts  & to achieve the results I want, I need to supplement my journey. I want extra help to up my chances of success. I'm the kind of person that I is more motivated to stick with my changes with I see changes happening quickly. I feel excited when I see the first 5 pounds drop or shed 2 inches off or see my pant size drop or the inflammation in my body go down ....or when my ankles & back stop hurting & my energy comes to the roof - when I continuously see things like these in my journey, it keeps me excited, plugged in, keeps me true to my path & most importantly it keeps me out of struggle-ville.


When you are on the weight loss journey, there are going to be struggles, you are going to deal with situations, people & pies that you want to eat in the holiday season, stress is going to come along & there will be things that will knock you off your course & supplements are going to supplement your journey.

Supplements are never meant to be wonder drugs or a quick fix - they can't do the work for you but they can definitely supplement your health & journey. They help you ease gut health & bloating, feed you nutrients, vitamins & minerals that you are depleted of & don't get in your everyday food intake.

If you want to know the supplements I use to nourish my body & help me with my journey, click here to chat with me & I'll share them with you.

PS - They have made a massive difference in my journey & are probably the best investment in my health that I've ever made.