Mexican Meal Prep: Chile Lime Marinated Chicken Breast and Cilantro Lime Brown Rice

When it comes to meal prepping, it's easy to get caught up in the same boring routine of finding what works and sticking to it.  But who wants to eat the same boring crap everyday?  Spice up your life my friends and liven up your mundane meal prep with this Mexican inspired meal!  The marinade for this chicken was inspired by one of my faves- pollo asado, which is traditionally made with a fattier cut of chicken such as legs or thighs, by using chicken breast instead it makes it much leaner and a healthier option for those cutting calories.  This chicken pairs up nicely with cilantro lime brown rice which is also a lightened up version compared to traditional Mexican rice.  For this prep, I paired some simple grilled asparagus to complete the meal but a lot of different veggies would work with this combo! 

Chile Lime Marinated Chicken Breast

Ingredients:

1 pound chicken breast sliced thin and pounded with meat tenderizer 

6 oz. pineapple juice or orange juice

2 tablespoons freshly squeezed lime juice

1 tablespoon white vinegar

1 tablespoon olive oil

8 cloves garlic minced or roughly chopped

1 teaspoon pink Himalayan salt

1 teaspoon pepper

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon oregano

1 teaspoon or more (depending on heat preference) Chile powder 

optional-1 jalapeno chopped for additional spice

Directions:

Place all ingredients in large ziplock bag and marinate at min. 4 hours to overnight. Grill chicken over medium heat until fully cooked.  Let meat rest several minutes before serving or placing in your sexiest Tupperware containers. 

Cilantro Lime Brown Rice

Ingredients

2 cups prepared brown rice

1/2 - 1 cup chicken broth or bone broth

6 green onions diced

2 cloves garlic minced

1/2 cup freshly chopped cilantro

juice of 1-2 limes 

salt and pepper to taste

olive oil non-stick spray

Directions

In large non-stick skillet, over medium heat spray non-stick olive oil spray and saute diced green onion and minced garlic for 2 minutes or until garlic is slightly browned.  Add chicken broth, rice, and lime juice. Reduce heat and simmer until liquid is almost fully absorbed.  Add cilantro, salt and pepper to taste and simmer until liquid is absorbed. Serve with additional cilantro if desired. 

Top 10 Weight Loss Tips, an info-graphic

Bootyology- Build Your Dream Booty with These Exercises

Transform Your Temple by Following this Simple Advice

Each year Americans spend over 20 billion dollars trying to lose weight on diet plans, books, weight loss drugs and weight loss surgeries (ABC News). The truth is people are desperate to lose their excess weight and they are eagerly searching for a remedy for their problem.  Extreme diets, special foods, shakes, pills, you name it and they'll try it and pay a lot of money for it!  I was once in this group of people, so desperate to try anything that promised to shed the extra pounds that I carried on my body like a prison sentence.  I became a slave to dieting.  But each diet I tried would always fall short of the big promises it promoted and with each attempt of losing weight, I actually got fatter and even more desperate for a remedy.  It was an endless cycle and it left me exhausted, heartbroken, and with little hope that I would ever be able to free myself from the excess weight I carried!  I've shared many times, that part of what brought my freedom and eventual success at losing 160 pounds was transforming my thoughts about weight loss.  By ditching the world's view of "dieting" and embracing the concept of being on a lifelong health journey, I finally broke the chains of obesity forever and you can too, my friend! Let me share something else, in my many years of searching for answers, I was blinded to the truth that God has already given us everything we need to live healthy lives!  We're out there blindly searching for answers, when the solution is already right in front of us!

God gave us his living word as a tool to guide us through life and the Bible instructs us to treat our bodies as if they were a temple! (1 Corinthians 6:19-20).  You wouldn’t fill a temple with trash or overlook the required maintenance to keep it pristine in appearance and function.   If we are to view our bodies as temples, we should be treating them as such!  We should be filling them with the most nutritious foods God created and doing regular “maintenance” such as exercise to keep them in top condition.  Are you exhausted of looking for answers for your weight problem?  The solution is really that simple my friends, follow God's design and eat the foods he created for you to eat and you will be on your way to becoming the healthy child he created you to be!

Clean Eating Food Pyramid for Fat Loss and Body Composition Changes

The Most Important Thing You Can Do To Lose Weight

When it comes to losing weight, it’s been estimated that as high as 95% of all diets fail and that even for those who do lose weight on them, it is often gained back within a year.  Clearly for those wanting to lose weight the odds are stacked against you.  It’s no secret that losing weight is hard work, if it were easy and required little effort and commitment, we would all have our dream bodies! But the truth is that like anything worthwhile in life, to lose weight you are going to have to put in hard work, effort, and make sacrifices to reach your goals.  So what is the most important thing you can do to lose weight and avoid failure? You must shift your perspective from the “diet” mentality to having a mindset of being on a lifelong health journey.  Diets are built for failure. They involve strict rules, restrict certain foods, place limitations on calories, etc.  An ideal standard is created for eating and as a result, an “all or nothing” mindset is maintained by those following the diet. So when we mess up and eat a “forbidden” food or go on a binge at a celebration we often give up and quit the diet at that point. The diet mentality is founded on perfection and guess what my friends? None of us are perfect!  There’s going to be parties, holidays, bad days, and stress and those delicious foods are going to be there waiting for us!  If we buy into the diet lie of needing to be perfect all the time, we will never get far.

I’ve shared with readers numerous times that prior to shifting my perspective from the “diet mentality” to the “journey mentality” that I had tried just about every awful diet out there.  I would begin a diet all fired up, make a hundred changes to my diet at one time and follow whatever crazy strict rules were required of me.  I would lose weight, feel better and continue following the prescribed rules….but then life would happen and I would mess up and “cheat” on the diet which would then lead to feelings of guilt, shame, regret, and unworthiness.  These emotions would then create a downward spiral of quitting the diet, eating like a pig again, regaining whatever weight I had lost and ultimately being heavier than when I initially began the diet. I’m sure you’ve heard the phrase “yo-yo dieter”, I could have been the textbook example of one.  I was an all-star failure of diets for over 10 years of my life! Let me save you some heartache my friend, the sooner you breakdown the walls of perfection that diets require of you and shift to the perspective of being on a lifelong journey to health, the sooner you will be on your way to reaching your goals.  Let’s be honest- you will have bad days, hell, you may have bad months and you are going to mess up but you must develop self-grace and be able to forgive yourself when you mess up and then continue on your journey.  Forgiving yourself is necessary to prevent those lies of guilt, shame, and unworthiness from taking root in your life and enslaving you.  You can’t allow mess ups result in you giving up completely. It’s not about perfection my friends, it’s about persistence! You must continue on your journey and persist despite whatever oppositions you may face or how hard you may fall. When you fall, get right back up again and press on.  Be relentless in your pursuit and remove the option of quitting off the table completely! It’s impossible to fail if failure is not an option! In the end, perfection doesn’t matter, the times you fell will not be counted but what will matter is that you persevered through all of the obstacles and reached your goals!  If you are ready to receive new results, it’s time to break free from the old mindsets that have been imprisoning you to the vicious cycle of yo-yo dieting and step out with the new mindset that will lead you to success!

The Importance of Detoxing and Some Simple and Inexpensive Ways to do it Naturally

Are you feeling sluggish and fatigued, lacking energy? Are you struggling to lose weight despite the fact that you’re eating healthy and exercising? Is your breath kicking? Is your skin breaking out so much you feel like your reliving your teenage years?   If you are experiencing such symptoms, there is a good chance your body is full of toxins and you are in need of a detox!  Despite every effort you may make to eat healthy and avoid obvious toxins, every day you come in contact with and ingest toxins. These little suckers are everywhere- the food you eat, the air you breathe, the water you drink, the skin products you use, the cleaning products you use, the clothing you wear, ….honestly, the list goes on and on.  The truth of the matter is, no matter how hard you try, you can’t completely avoid toxins because we live in a toxic world.  Our bodies are designed to naturally filter out toxins on their own.  The problem is that with the crazy amount of toxins we come in contact with daily, sometimes our systems are unable to keep up with the demand.  When toxins start building up in our systems, we then start experiencing some of the symptoms listed above.  The good news is there are ways you can naturally “assist” your body’s built in detoxifying systems to work quicker and more efficiently at removing the harmful toxins from your system.  There are many great benefits to detoxing your body periodically, such as more energy, eliminating waste, weight loss, a stronger immune system, better skin and hair, better breath, a clearer mind, and overall you will feel much better!  While some people turn to some really drastic measures to detoxify their bodies, such methods are not needed to reap the benefits that detoxing brings.  Here are some simple, inexpensive and natural ways to help detox your body and be on your way to feeling amazing!

1. Water-Drinking water is one of the easiest ways to help your body transport the toxins out of your system. Water is used by all of your body’s “built in” detoxifying systems such as your colon, liver, and kidneys to remove waste from your body.  Consuming enough water daily ensures that these organs function properly and successfully do their job of removing toxins.  Aim at drinking half of your body weight in ounces of water each day to keep your body working efficiently.
2. Lemon water- Lemon water is known to help aid in digestion and also balance the ph levels within your body.  There are many benefits to drinking lemon water every day, especially first thing in the morning, because of its abilities to help eliminate toxins from the body quicker. Dr. Axe, who specializes in using food as medicine, has outlined many of the great benefits of including lemon water in your daily routine in his article, "Benefits of Lemon Water".
3.  Focus on real food- It’s no secret that fruits and vegetables are healthy for you! They are full of vitamins and antioxidants that are vital for a healthy body. Our bodies weren’t designed to run on toxic processed foods and when you eat junk food, your body has to work overtime to filter it out!  By eliminating processed foods and focusing on God made foods such as fresh fruits and vegetables, lean proteins and healthy fats, you won’t be “clogging” your body’s filtration systems with extra toxins and they will be able to do their jobs without added stress. 
4. Sweating- One of the ways your body naturally removes toxins is through the process of sweating.  One of the easiest ways to help remove toxins from your system is to exercise and “sweat it out”. In addition to removing toxins, sweating has many other amazing benefits including clearer skin and boosting your immune system.

Don’t Overlook Emotional Toxins!

Just like you don’t want to let a bunch of environmental toxins build up and hang out in your body, it’s equally important to take some time to evaluate and address the emotional toxins that you may also have built up in your system. Maintaining harmful emotions such as unforgiveness, anger, guilt, shame, and regret that have come as a response to the wounds inflicted by others or by life's disappointments, are incredibly toxic to your health. Letting such harmful emotions build up inside over the months or years without dealing with them is similar to trash piling up in a garbage can, if you don’t take out the trash, it’s eventually going to overflow.  The same is true of your emotional trash, if you don’t deal with it and take it out, it’s going to spill out into and effect your life.  Toxic emotions bring about things like depression, anxiety, hatred, bitterness and ultimately the absence of peace in your life. When peace is gone from our lives, we are quick to self-medicate- we turn to turn to things like alcohol, drugs, prescription pills, sex, and for many…. food.  While all these self-medications may temporarily make us feel better and provide some peace, they are all incredibly addicting, meaning, we have to partake in these things more and more and in greater quantities in order to achieve the temporary fix that they bring us. Eventually, after the “high” wears off, we are still left with the toxic emotions in our system that we wanted to escape initially.  A vast majority of the population claim to be “emotional eaters” and turn to unhealthy “comfort foods” to feel better.  Could the fact that you’ve not emptied your emotional garbage lately be the very thing that is hindering you achieving your weight loss goals?  Detoxing toxic emotions is often times an incredibly painful process, but a necessity in order to live a healthy life.  Forgive those who have wronged you, even if they don't deserve it!  Holding that grudge is only hurting you, not them! Let go of the guilt, shame and regrets of your past.  Shake off those emotional chains that have been enslaving you to your past and breakout into your future! Eliminate those toxic emotions you've been holding onto today and become the beautiful and healthy individual you were made to be!

A Smarter Approach to Weight Loss- The Beginner's Guide to Macros

When it to comes to losing weight, many people stick to the old school method of counting calories.  I'm sure you've heard the logic behind the whole “calories in vs. calories out” method.  It seems rational that if you consume less calories daily than the amount of calories you burn, that a weight loss would occur. The flaw in this rationale, is that all calories are not created equal.  Yes my friends, I hate to be the bearer of bad news, but 300 calories consumed from candy bars is not the same as 300 calories consumed from lean protein and vegetables.  Different types of foods and nutrients are processed differently by our bodies.  For example, as I discussed previously in the post, The Key Ingredient to Losing Weight, there is the thermogenic effect (the amount of calories our bodies burn to process/digest a food) which varies on the type of nutrient being consumed.  Our bodies burn the most calories digesting protein.  Since not all calories are created equal and are utilized by our bodies differently, it makes sense then to monitor the main nutrients we are consuming instead of placing our focus on just the overall calorie intake number.  Furthermore, through monitoring the macronutrients that we consume, we have the capability to tailor the amount of each nutrient we should consume based on our body’s individual needs and to assist us to reach our desired goals (building muscle, fat loss, athletic performance, etc.).  So what exactly is a macronutrient and how can you get started?

Macros Defined

Every food you consume can be broken down based on the macronutrients (macros for short) that it is made of. There are 3 macronutrients- protein, carbohydrates, and fats, and each of these nutrients provide the body everything it needs to function and develop properly. Macronutrients are the main components within our diet and they each contribute differently to the proper functioning of our body.

Protein: Protein is the building blocks within our bodies, responsible for building, repairing and maintaining body cells and tissues.

Carbohydrates: Carbohydrates are the body’s preferred source of energy.  When we eat carbohydrates they are converted to glucose which our body then uses to fuel the cells throughout our body.

Fats: Fat is the body’s protection source providing things such as insulation for protecting our organs and temperature regulation within the body.  Fat also assists with cellular growth and plays a role in the body’s ability to absorb vitamins and minerals.

Getting Started With Macros

When you begin counting macros, the first thing you will need to determine is your ideal macro ratio intake that will help you reach the desired goal you have for your body.  Since each macronutrient functions differently within the body, more or less of each macronutrient will need to be consumed depending on the desired goal at hand.  For example, if your goal is to lose weight, you will need an ample amount of protein which will help you build and maintain muscle and also keep you full throughout the day.  On the other hand, if you are an athlete or training for a marathon, your body will need more carbohydrates to provide the proper energy required for your lengthy workouts.   When it comes to determining your macros, I suggest following what I refer to as the simplified version of macro counting which focuses on hitting a daily goal percentage for each macro nutrient versus the method of macro counting which focuses on having an exact gram number requirement for each macro and aiming at reaching that exact gram number daily.  Focusing on macronutrient percentages instead of focusing on exact gram numbers allows the freedom for your daily calories to fluctuate, while still having the capability to stay within your macro goals. It’s highly unlikely that you eat the exact same number of calories everyday and actually if you do that your body will adapt to it quickly, making that method of eating highly ineffective.  It makes sense to eat a different amount of calories based on your body’s specific needs for each day.  For example, on a day when you are doing an intense workout or lifting heavy weights, you will need more calories to fuel your workout and help your body recover and on a day when you are not working out at all your body will need less calories to function.  So how do you determine the right macro ratio to reach your desired goals?  Let me preface these recommendations by saying that macros are very much a trial and error process.   You may need to adjust your percentages based on how your body responds and everyone’s body functions differently, so what may work for one may not work for another. 

Goals                  Macro Ratio

Fat Loss:                      Protein-40-50%, Carbs-30-40%, Fats-20-30%
Building Muscle:         Protein-30%, Carbs-40%, Fats-30%
Athletic Performance: Protein-15-30%, Carbs-40-60%, Fats-15-30%

When it comes to getting starting with counting macros, there are a couple of great tools that will make the process much simpler.  

• A food tracker app- In my previous post, The Importance of Food Journals, I discussed that research shows that tracking your food intake increases your weight loss success.  Many food tracker apps, such as My Fitness Pal, are very user-friendly and enable you to monitor your daily macro intake.  You can enter in your goal macro ratios with my fitness pal, which makes monitoring your macros much easier to manage than trying to track them yourself. To input your macronutrient goals in the my fitness pal app, follow the following instructions, My Fitness Pal Macro Instructions
• A Food scale- In my previous post, The Game Changing Kitchen Gadget That Will Help You Lose Weight, I stressed that using a food scale to measure your food is a game changer when it comes to weight loss.  Accuracy is very important when it comes to monitoring your macros.  Having an accurate measurement of your food will ensure that you are not over or underestimating on a particular macro and skewing your percentages. 

Jump Start Your Weight Loss with These Simple Steps for Beginning a Healthy Lifestyle!

Photo: Truly Blessed Photo

You want to change yourself and have made the decision to start living a healthier lifestyle, but perhaps you are feeling completely overwhelmed and are unsure where to even begin or what step you should take first.  My friend, let me assure you that you are not alone in having this feeling, it is a common response to be a little overwhelmed at the start of a weight loss journey and the more weight you have to lose, the more overwhelmed you may feel! I remember beginning my journey and the thought of losing the amount of weight I needed to lose seemed nearly impossible and incredibly overwhelming!  But take comfort in the truth that no matter how much weight you have to lose, everyone has to take that first step and begin somewhere and the fact that you've already decided to make a change in your life is already a step in the right direction!  So whether you have 5 pounds or 100 pounds to lose- following these simple steps will help to jump start your journey to successfully implementing a healthy lifestyle! 

1. Access the current situation: Before you make any changes, it's a good idea to take a few minutes and assess your current situation.  Weigh yourself and take measurements of your body and write them down. These are great tools to use through out your journey for gauging your success.  Lastly, I know you may hate it but take some before pictures of yourself, you will appreciate them down the road, I promise!
2. Write goals: Knowing exactly what it is you are wanting to accomplish on your journey is important, as it can be used as a tool to keep you focused through out your journey. It is beneficial to set both short term and long term goals that you would like to accomplish.  I've outlined how to do this in my previous post The Battle Plan-Preparation for Your Weight Loss Journey
3. Shift your mindset: Transform the negative thought patterns you may have regarding "diets". What you are starting is not a "diet" but rather a lifelong healthy lifestyle.  There are no quick fixes for weight loss! Diets don't work and statistics suggest that they have upwards of a 90-95% failure rate and do not deliver the permanent results you desire. It's crucial for you to change your thinking about eating healthy as a lifestyle, not a temporary diet.
4. Plan: Take a look at the week ahead of you and make plans for how you will incorporate your new lifestyle.  Plan when you will fit exercise into your day and what you will need to do to in order to eat healthy. For example, if you know you will have 3 nights where you will not be at home for dinner, make a game plan to prep some healthy meals to take with you.
5. Raid your refrigerator and cupboards: Go on an epic quest to de-junk your refrigerator and cupboards, getting rid of the foods that are unhealthy and potentially hazardous to your new lifestyle. Give away the food to a skinny friend or throw it away, but it needs to go!
6. Grocery shop: After you've raided your cupboard and fridge of all the junk, you are ready to fill it up again with all the healthy essentials you will need to successfully begin eating healthy! If you are ready to lose weight, I've outlined what foods to focus on in my previous post What to eat to lose weight and build muscle and if you want to begin meal prepping I've complied a list of what you will need to get started in my previous post Stocking Your Kitchen for Success
7. Gradually make changes: When you begin your journey it's easy to be all gung ho and go all in too quickly. This mentality usually ends up backfiring on you because you get burned out quickly and fill deprived. Instead of going all in straight away, I recommend focusing on one to two changes at a time to ensure that they become habits in your life.

Lose More Weight by Making These Simple Food Swaps!

Just because you are eating healthy doesn't mean you can't still enjoy your favorite foods! You can still eat all your favorite dishes like pasta, tacos and burgers just by thinking outside of the box a little and making a few simple swaps in your favorite recipes to make them more figure friendly!  Making these simple food swaps in your diet will save you hundreds of calories daily and pay off on the scale! These are some of my favorite food swaps I have learned along my journey and at this point, except for a rare occasion, I really don't even miss or crave the original ingredient I have learned to swap out!   So be a little adventurous today my friends and don't be afraid to try new things or experiment in the kitchen, you may pleasantly surprise yourself!

 Instead of olive oil- low sodium Chicken Broth

Substituting low sodium chicken broth in place of olive oil is great in recipes such as hummus and pesto sauce, which generally call for a considerable amount of oil, by replacing some or all of the oil with chicken broth, you will save hundreds of calories in these recipes. You can also use chicken broth in place of oil for sauté’s and stir fry’s. One of my go to methods to spruce up veggies such as green beans or broccoli is to sauté them in chicken broth with fresh minced garlic and a pinch of red pepper flakes.

Instead of taco shells, buns or bread- Romaine lettuce leaves

Enjoy taco Tuesday without the guilt, by replacing your traditional shells with lettuce you will save about 170 calories (even more if you've been frying your shells)! You can also use lettuce in place of buns on your burgers and bread on your sandwiches.

Instead of rice or potatoes- riced cauliflower

At first I was skeptical when I read of others substituting cauliflower for rice and potatoes in recipes but I promise you, it really does taste similar and you will save a lot of calories and carbs! You can purchase cauliflower already riced at specialty stores like Trader Joe's or you can make your own simply by placing roughly chopped cauliflower into a food processor and pulsing it until it has a similar texture to rice, be sure to squeeze out any extra liquid in the "rice" before cooking. Here are some Skinnytaste recipes that I recommend trying that substitute cauliflower for rice or potatoes-Mexican Cauliflower Rice, Cauliflower Fried Rice, Loaded Cauliflower Mash.

Instead of milk-Almond Milk

Swapping traditional milk for almond milk will save you 100 calories. I use almond milk in place of milk in recipes and also in my protein shakes.

Instead of pasta- spiralized zucchini 

If you haven't invested in a vegetable spiralizer, I highly recommend getting one! They are inexpensive (about 10 dollars) and can be purchased at any major box store. By ditching your pasta and trading it for spiralized zucchini or squash you will save 200 calories per serving, not to mention all the carbohydrates! You can top your veggies with your favorite sauce, my favorite to use is a simple marinara sauce. 

Instead of Mayonnaise or sour cream- Non-fat Greek yogurt

This swap comes in handy in recipes such as chicken salad that generally calls for quite a bit of mayonnaise. You can also use non fat Greek yogurt to make healthier cream based dressings such as ranch.

Instead of breadcrumbs- Parmesan cheese

When breading meat and veggies, the calories add up quickly when using breadcrumbs as most recipes call for. I've found that substituting Parmesan cheese works just as well as far as creating that "crispy" effect when used under the broiler and it will cut down on the calories and carbs you are consuming. I use this method to make healthier versions of chicken Parmesan, baked "fried" zucchini and eggplant Parmesan. 

Instead of Ricotta Cheese- Blended Low-fat Cottage Cheese

I'll be honest, I was really skeptical about this replacement when I saw it listed as an ingredient in a lower fat and carb lasagna recipe I was trying, but I gave it a try and was sold! For this replacement, simply blend the cottage cheese in a food processor or blender until smooth and then add to the recipe you are preparing. This is a great substitute in lasagna, baked pasta dishes, cheesecakes, etc. 

Overcoming Gymtimidation: A Beginner's Guide to Surviving the Gym

We know the necessity of exercising in order to maintain a healthy lifestyle, but for many, the thought of joining a gym elicits such powerful emotions that it's much easier to just avoid the gym completely. The fears associated with going to the gym are very real and if you are experiencing them, you are not alone!  A recent UK weight loss study, found that, "many people avoid exercise because they are blighted by 'gymtimidation'".  The term "gymtimidation" is a slang term that refers to the, "fear of working out in a gym because everything from the crazy contraptions to the seriously ripped bodies are extraordinarily intimidating".  When it comes to feeling intimidated at the gym, the UK study concluded that women were twice as likely to feel embarrassed or self conscious while exercising than men. In fact, the feelings brought on by "gymtimidation" are so common among exercisers, that a popular gym chain has capitalized on them by addressing "gymtimidation" in their advertisement campaigns.  These advertisements present a depiction of a commonly experienced intimidating gym experience and afterwards they take a stand against such "gymtimidation" and suggest that it does not occur within their gyms.  When it comes to being intimidated and fearful about going to the gym, I have been there too my friends.  I have shared in my own weight loss story that even though I had purchased a gym membership, it took me over 3 months to actually use it because I was so fearful of stepping into a gym.  It is important to not allow the anxieties you may have regarding the gym cause you to avoid it altogether. As I stated in my recent post, The Thief of Gains..., fear is the most destructive mindset you will encounter on your journey to becoming healthy and it will hinder your success if you don't address it quickly. My friends, I ensure you that once you face your fears of going to the gym, you will likely realize like I did, that the gym really isn't as bad as you had envisioned it to be. For those of you who may be experiencing "gymtimidation" right now, here are some tips to make your experience with the gym more comfortable.

Beginner's Guide to Surviving the Gym

1. Workout during off-peak hours- If you're new to the gym, going during the less crowded times will allow you to become comfortable in the setting and also the opportunity to explore the machines without having to wait in line for them or feel rushed by someone waiting for the machine. Gyms are generally most crowded in the early to mid morning and then in the late afternoon to evening.  So your best bet to beat the crowds is to workout anytime between 10:30 am to 3:00 pm if possible.
2. Hire a Personal Trainer- If the thought of trying to figure out how to use the machines in the gym or what exactly you should do for a workout overwhelms you, hire a personal trainer to show you!  Many gyms will offer a free trial session or will give you a discount on training packages when you purchase a gym membership.  Take advantage of these offers! 
3. Try a Group Exercise Class- Many hold misconceptions when it comes to group exercise classes, envisioning a drill Sargent type boot camp workout or a perfectly choreographed aerobic routine like those advertised on TV infomercials.  But in reality, most of the class participants are just like me and you and the instructors give variations of the exercises for different fitness levels so everyone can get a good workout.  Group classes are a great way to not only learn new exercises but also to meet friends that are also working on similar goals as you. We weren't meant to do life alone, even if you're antisocial, a few gym pals, will make the gym atmosphere more comfortable and fun!
4. Bring Earphones- Many studies have shown the positive effects of listening to music while working out.  There just seems to be something that happens if you have a great playlist playing while working out, where you can tune out all the distractions and get a great workout. 

I love a good laugh, so I couldn't pass on including the below video that a friend sent me, which makes light of what you may be thinking working out at the gym might be like.

Sources
UK Weight Loss Survey
Gymtimidation Definition

The Thief of Gains - Don't Allow This Destructive Mindset to Rob You of Your Results!

Would you willingly open the door of your home to a thief and allow them to come in and rob you of your most valuable possessions? I'm venturing a guess here, that your answer to this question is definitely "no" and that you probably assume such a question is ridiculous for me to even ask! Friends, I pose such an absurd question to illustrate the fact that many of us would never intentionally allow someone to rob us, yet many of us at this very moment, by living with a particular destructive mindset are allowing ourselves to be robbed of our desired results on our journey to becoming healthier! I have mentioned in prior posts that losing weight is just as much a mental battle as it is a physical one and that in order to be successful in losing weight, you must first win the war within the battlefield of your mind. Being victorious on the mind's battlefield involves removing every destructive thought and mindset, never allowing their harmful seeds to germinate, take root and grow inside of you. If ignored, negative thoughts and mindsets are very much like a fire, they start as a tiny spark, yet, if left unattended they rapidly spread and burn like a wildfire, eventually consuming you. There are many different types of hazardous thoughts and mindsets that can hinder your success on your journey, but the most destructive mindset that you will ever encounter on your journey, is fear. Fear is a liar and a thief, which is why I have labeled it the "thief of gains" and nothing can bring your journey to a dead stop more quickly than fear.

Merriam-Webster defines fear as "being afraid (of someone or something), to expect or worry about (something bad or unpleasant)".  Fear always begins as a thought but can quickly spiral into something that controls us and prevents us from doing something in our life.   Fears' tactic for bringing you down works by telling you that the dangers or risks of doing something are too high and if you accept this mindset, you've just been robbed by the thief of gains! Often times, we fear the unknown, the "what-if's" in life and let's be honest, it's difficult to step out of our comfort zone into the unfamiliar.  But my friends, if you stay in the comfort of your familiar nest forever, opportunities will just pass you by and you will miss the joys that you can only encounter when you jump out of that sucker and fly! Nobody is exempt from encountering the strong emotions that fear can illicit while on their journey.  Everyone will be faced with fear at some point.   Fear is the ultimate distraction, it will take you as its' prisoner, wrapping you up in chains that are so heavy, that taking a step forward towards your goal is nearly impossible.  There are many people who never reach the finish line of their race in life because fear has crept in and robbed them of achieving their dreams and fulfilling their destiny.  Many times we minimize the influence that seemingly "small" fears have on our decisions and ability to move forward. These small fears tell us we can't do something or shouldn't even bother based off our track record. When it comes to weight loss, these "small" fears may sound something like this, "I'd like to try a low carb diet but I love carbs so much, I'd never last a day" or "The kickboxing class at the gym looks like a great workout but I'm so uncoordinated that I could never keep up". It's easy to be dismissive of these small fears, but they are robbing you of your results and hindering your success! I have shared with you in my post, Breaking Free My Journey to Losing 160 pounds , how I encountered fear at many points on my road to successfully losing 160 pounds, including the fear of going to the gym and being judged by others, the fear of trying new things, and even the fear of sharing my success story with others for fear being mocked and criticized. Yet even greater than the above fears, I've also been faced with the horrendous fears associated with having a 5 year old son with cancer who continues to fight a battle for his life as I write this very post. So friends, to say I've encountered fear on my journey is perhaps an understatement, because fear has come in and tried to rob me so many times it's not even funny.  It's with great humility that I pray that the fears you may encounter on your journey are never as great as those I've faced on mine. But in overcoming the many fears I've had on my journey, I can now shed some insight to you, give you hope and tell you that the greatest way you can overcome fear is by faith and I encourage you to boldly face whatever fears you may be facing today.

When it comes to facing your fears, do so quickly, don't allow fear the opportunity to grow and consume you. I wish I could say that my response has always been to face fear immediately with great faith, but like many, I have had to learn the hard way and it's only now in hindsight that I can see that I would have achieved my goals much sooner, had I not allowed the "thief of gains" to take up residence in my mind. As a teacher, I have an awareness that there are always lessons to be learned from everything we encounter in life and that mistakes can be our friends, as long as we have learned something valuable from them.  Perhaps the most valuable lesson I have learned in regards to facing my fears, is to just do things that I fear afraid instead of letting them stop me. Just do it afraid my friends!  You'll be surprised, often times that fearful thing that seemed impossible for you to accomplish, once you face it, you will realize it really wasn't that horrible at all!

I have mentioned many times in prior posts that my faith in God is what has been the game changer on my journey to losing weight and that prior to involving God in my journey, my attempts at losing weight always ended in failure.  When faced with the fears I have encountered on my journey, I have learned the importance to trust and lean on God and his word to help me break free from the chains of fear. God's love for us is perfect and there is no fear in perfect love. 1 John 4:18, tells us that "his perfect love casts out fear".   We need to be so full of God that there is no space for fear to dwell within us.  He will bring us peace that surpasses all understanding.  So even when we are scared, we can still be at peace.  I can attest to you, my friends, the validity of this concept; as a mother on a journey with her son fighting cancer, in the middle of all the chaos and so many unknowns, I have a supernatural peace that could only come from God because in the natural it makes no sense.  I don't know what tomorrow may hold but I do know that God will never leave me or my son (or you!) to face anything in this life alone. There are hundreds of scriptures that address fear and the Bible makes it incredibly clear that we are not to live in fear.  God wants us to walk by faith, not by fear! 2 Timothy 1:7 tells us that, "God gave us not a spirit of fear but of power, love and self-control".  Victory is on the other side of fear and you can conquer your fear through exercising your faith.   Exercising your faith against your fears, can be done by doing the following things:

1. Prayer- Ask God for the courage to face your fears, for the strength you will need, etc. 
2.  Read his word- Reflect on the many promises that God has for you, plans to prosper and not to fail.
3. Speak Life- Our words carry power, speak words of life over your journey! 

So the next time you feel fear creeping in on you, turn to God and I promise that when you do, the thief of gains will find his way out very quickly and you'll be on your way to success!

Sources:
Definition of Fear

A Beginner's Guide to Supplementing for Fat Loss

1. Supplementation for fat loss is effective when combined with proper nutrition and exercise

When it comes to losing stubborn body fat, the most important component to focus on is nutrition, followed by exercise.  When these two factors are on point, positive results will occur.  However, there may be times on your journey when you hit a plateau or when you may want to obtain results more quickly and this is when supplementation can be used to give you an extra advantage for losing body fat.  Supplementation is not necessary to lose body fat but if done properly in conjunction with a proper diet and exercise regiment it can assist to yield a higher percentage in fat loss in a shorter length of time.  We live in a society of instant gratification, we want what we want as fast as possible and with as little work as possible. Trust me, I completely understand wanting to find a quick solution that will melt the pounds away as fast as possible and I am being completely honest in sharing that I have tried almost every promising fat burning pill out there.  So let me save you hundreds of dollars by sharing that there is no magical fat burning pill that is going to make fat just melt off of your body. If such a miracle pill did exist, we all would have our dream bodies! But the reality of life is there are no shortcuts on the pathway to success and hard work is required if you want results.  I'm sure at this point you may be disappointed, as you were hoping this post would disclose a secret fat burning pill that would deliver those fast results you want! As previously mentioned, there are indeed supplements that will give you that extra advantage for fat loss and this is what this post will focus on.  Again, it is imperative to reiterate that without a diet of proper nutrition focusing on whole, unprocessed, God created foods, your training and supplement regiment will be of little to no use. Just as you can not out exercise a bad diet, you also can not out supplement a bad diet.  So before you ever consider supplementing, make sure your diet is as perfect as it can be.

2. Don't be misled by deceiving labels on fat burning supplements, know what you are actually purchasing 

When it comes to supplementing for fat loss, it is important that you analyze what exactly is in the fat burner you are considering purchasing. Fat burners contain a combination of a variety of ingredients that promise to burn fat, as well as a host of other promising benefits such as decreased appetite and increased energy.  Every fat burner is different, as there are countless combinations of active fat burning ingredients, vitamins, herbs and minerals that they can be made of. While the active ingredients found in these products may indeed be backed with the scientific proof that they are effective at burning fat, including such things as statistics and research supporting that they will work- buyer's need to be smart and not just take the manufacturer's word for truth. There is one common mishap that most consumers overlook when glancing at the ingredients in fat burners (and the manufacturer's of these products are fully aware of this).  The problem lies within the actual amount of each of the fat burning ingredients actually put into each of these fat burning pills.  More times often than not there isn't a high enough dosage of the fat burning ingredient to actually deliver any fat burning benefits to the consumer.  It is important to consider that when a research study is conducted on a particular fat burning ingredient, each participant in the study is given a set dosage of the active ingredient and the conclusions for the effectiveness of the fat burning ingredient are arrived at based on this exact dosage.  So for example, many studies have concluded that green tea extract is an effective fat burner, these studies have concluded that 400-500 milliliters is the required dosage to take to obtain fat burning results. However, many fat burning pills that have green tea extract in them and who use the promising research statistics on their labels to get consumers to choose their product over another fat burning supplement are actually including a much smaller dosage of this ingredient in their product than what has been concluded by the research studies as being required to produce fat loss.  So they are in essence greatly deceiving you my friends, presenting the statistics as a way to lure you in but not including the correct corresponding amount of the ingredient in their product that would actually give you those benefits!  In fact, when it comes to labels on fat burning supplements, many manufacturer's don't even actually disclose to the consumer the actual amount of the ingredient that is added to their product! They get away with this by listing a whole bunch of ingredients under vague umbrella term such as "proprietary blend" or "weight loss blend" and then do not provide the amount of each individual ingredient but rather an amount for the entire combination of ingredients.  Here are some examples of fat burning supplements that illustrate what I have been cautioning you about.  All of the below supplements state they are backed by clinical research, yet all of their labels listing ingredients do not give actual amounts for the active fat burning ingredients.  I'm not here to promote a certain fat burner pill, just to educate you that if you are going to invest in a product, invest in one that is honest and discloses what exactly you will be consuming when taking their product.

3. The smart way to supplement for fat loss

When it comes to supplementing for fat loss, there is a way to avoid the deception of the manufacturer's by supplementing the smart way.  The smart way of supplementation isn't for everyone- it requires being a little adventurous and will involve some experimentation and research on your behalf.   It requires more work than just picking up a bottle of fat burners at the store but the payoff will be well worth the investment of your time.  This effective way to supplement for fat loss is done by taking the active fat burning ingredients separately.  This allows you to control how much of each ingredient you will consume, which will ensure that you are receiving the proper dosage that research studies have confirmed is the correct amount to actually burn body fat. You can combine several different ingredients to receive even greater fat burning results. So in essence, in many ways I'm suggesting you become a supplement moonshiner.  There is a lot of incredible research out there that can assist you in determining what fat incinerating supplements you should take individually to make the perfect combination to help you lose fat. Remember to check your sources and make sure you are reading from a credible source, you don't want to take "bro-science" for truth.  A great amount of credible research can be found on www.bodybuilding.com regarding supplementation. The CEO of the website, Dr. Jim Stoppani, is an educator like me and is always researching for new cutting edge information on supplementation among many other things in the fitness world and sharing it on the website.  Once you determine what supplements you would like to try, they can be purchased at your either local supplement store or online.  Below is a list of popular research proven fat burning supplements that you may want to consider using.  I'm just briefly listing some of the benefits of the ingredient to get you started and I strongly suggest you do further research to see what is ideal for you and your body before starting supplementing with them.  I could easily write an entire post on each of these supplements due to the vast amount of research on them, so please take the time and do your research my friends- your body is your temple and you should know what you are putting into it.

Some Popular Research Proven Fat Burning Supplements

• Green Tea Extract- supports fat loss, joint health, muscle recovery, increases energy, is an antioxidant 
• Caffeine- Provides alertness, ability to focus, energy, supports fat loss
• L-Carnitine- Assists turning fat into sources of energy
• CLA-Supports fat loss and lean muscle mass, helps body burn fat instead of storing it
• Omega 3 Fatty Acids/Fish Oil- Supports fat loss, muscle recovery, heart health, joint health

The Key Ingredient to Losing Fat and Building Muscle

If you want to make serious changes to your body, nutrition is key. I would make the argument that weight loss is 90 percent diet and 10 percent exercise. As awesome as it would be, you simply can not out exercise poor nutrition. Without a solid nutritional foundation made of unprocessed whole foods, you're highly unlikely to ever obtain the results you are working so hard in the gym to achieve. When it comes to eating for weight loss and building muscle, protein is the king of all nutrients to focus on to bring optimal results. Protein is made up of amino acids which are the building blocks for muscle. These amino acids rebuild and repair muscle tissues through out the entire body. In addition to its role of maintaining and building lean muscle mass, protein also satiates hunger more efficiently than any other nutrient, making you feel full for longer.  Furthermore, protein has a higher thermogenic effect than other nutrients, meaning your body burns more calories while digesting it.  Dr. Mike Roussell, bodybuilding.com writer and nutritionist, contends that "when protein is consumed the body burns 20-30% percent of the calories consumed through processing [digesting] it".  Lastly, there are overwhelming amounts of research studies that have confirmed that diets high in protein are ideal for weight loss and muscle growth. 

Interested in getting started in eating a diet higher in protein? Here is the information you will need to get you started!

How much protein should you eat? 

The answer to this question will vary greatly based on the authority you are asking. The American government's RDA (recommended dietary allowance) would
tell you to consume an amount much lower than what the American College of Sports Medicine or any fitness authority would recommend you consume if you are working out. In my prior post, What to eat to lose weight and Build Muscle , I discussed the obvious flaws in the government's dietary recommendations and that for an individual seeking to lose weight they were not the ideal guidelines to follow.  Research supports that eating anywhere between .8 - 1.5 grams of protein for every pound that you weight is the ideal amount for changing body composition, fat loss and muscle gains. Based from my own experience, I suggest a starting point of eating 1 gram of protein for every pound that you weigh, so a 150 pound woman would consume 150 grams of protein. Of course, like everything in life there is not a set formula that will work for everyone, it is likely you will need to adjust the number based on your body's response and needs.

What types of protein should you consume? 

Your focus should be on a variety of unprocessed lean protein sources from animals and plants.  So while yes technically bacon pumped with nitrates and preservatives may be a source of protein, it isn't an ideal choice when it comes to weight loss or your health in general. God made foods are the ideal choice. Animal sources of protein contain greater amounts of amino acids which as previously mentioned have many incredible benefits.

How much protein is in a serving of some common protein sources?

Sources:
Thermogenic Effect of Food
40 High Protein Foods

Stocking Your Kitchen for Success! The Essentials for Getting Started with Meal Prepping

To many, just the thought of meal prepping seems incredibly overwhelming, time consuming and nearly impossible for an average adult with any responsibilities to achieve. Furthermore, when most of us think of meal prepping we envision a piece of nasty, rubbery, and bland chicken breast, steamed broccoli and brown rice all packaged nicely in a Tupperware and are completely disgusted at the thought of having to eat such a thing every day.  So why would one want to even delve into the meal prep scene? Let me start by debunking the common myths surrounding meal prepping. First of all, meal prepping is only as complicated as you choose to make it. There is no need to select one day a week and spend countless hours preparing every single meal and snack you will eat for the next 7 days.  Meal prepping can be as simple as grilling some chicken and having it on hand to use through out the week or doubling a recipe you make for dinner and dividing the leftovers for future meals. Next, prep meals can consist of anything, it doesn't have to be that awful rubbery chicken boob, broccoli and brown rice. You can prep stir-frys, salads, or healthy versions of most of your favorite dishes. The purpose of meal prepping is help you stay on track with your healthy eating plan and ultimately to help you meet your fitness and weight loss goals. Over the years I have found short cuts and some great kitchen gadgets that have made the meal prepping process much easier to manage.  So if you are new to meal prepping, here are the kitchen essentials I recommend to help get you started!

Cooking Utensils

•  Food Storage Containers:  

•  Digital Food Scale: 

•   Measuring Cups and Spoons:

• Good Knife and Cutting Board:

•  Large non-stick cooking skillet
• baking sheet

Optional but highly recommended: 

• BBQ or grill pan
• Vegetable spiralizer
• Garlic Press
• Vegetable Peeler
• Mandolin for slicing vegetables
• Food Processor or blender

Spices, Oils, and Condiments

Cooking Oils

• Calorie free non-stick sprays- canola, olive oil, coconut oil
• Extra virgin olive oil
• Coconut Oil
• Low sodium Chicken or vegetable broth- to use in place of an oil in cooking

Spices

• Pink Himalayan salt
• Pepper
• Paprika
• Cumin
• Salt free seasoning blends (Mrs. Dash, Flavor God, etc.)
• Red Pepper Flakes
• Cinnamon
• Italian Seasoning blend
• Salt free taco seasoning blend

Condiments

• Sriracha sauce
• Whole grain mustard
• Bragg liquid aminos
• Low sodium teriyaki sauce
• Taco Sauce or Hot sauce 
• Walden Farms calorie free sauces, syrups and dressings