It is important to track progress & celebrate success along your journey. Both will help you stay committed for the long haul. 

"Success is the sum of small efforts, repeated day in and day out." 

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Accountability & support can greatly improve your motivation! Having a network of like minded women, a coach or an accountability partner can greatly improve your chances of reaching your goals. 

"Get into the habit of asking yourself- "Does this support the life I"m trying to create?'"

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Overcoming setbacks such as illness, family obligations or other life interruptions can be difficult for women working on their fitness & nutrition goals. 

Remain Flexible
Lose the All/Nothing Mindset
Build Resilience & Reframe Setbacks 

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Habit formation is foundational to achieving long term success with nutrition & fitness. Habits help us create structure & routine in our lives & allow us to take small steps initially & repeatedly that build to lasting results with time. 

"Excuses make today easy, but tomorrow hard. Discipline makes today hard, but tomorrow easy."

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Motivation is an internal drive or desire that pushes us toward achieving a goal. It's a FEELING! Motivation is highly unreliable because of this. Motivation will fade, and while it can be helpful initially, one does not need consistent motivation to be successful long term. 

Discipline, however, is the quality of being able to behave and work in a way which involves rules or standards. Discipline is created over time with structure, routine & habits. It is necessary for long term success.

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Fueling before & after your workouts is essential for maximizing your performance, protecting muscle & supporting your fat loss goals. 

The type and the timing of nutrients are both important relative to your fitness. Take a listen as I offer guidance on fueling for fitness.

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The Holidays can be a busy, stressful time of year. When you make fitness a priority you CAN stress less & stay fit during the holiday season. Doing so will give you an advantage to starting the New Year in a better place.

Set realistic goals
Plan for efficient workouts
Schedule in workouts like important appointments
Make movement a part of holiday traditions
Be mindful of your intake
Prioritize rest & self care
Keep a move every day mindset
Find accountability
Use fitness as stress relief

"You'll never change your life until you change something you do daily. The secret to your success is found in your daily routine."

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A diet break is a planned increase in calories, typically up to maintenance level. This increase in calories provides a break from the calorie deficit & can be helpful for women on a fat loss journey for several reasons:

1. Slowing Metabolic Adaptation
2. Providing for a Mental Break
3. Increased Energy for Workouts

"Design your life by choice, not by chance." 

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Focus on your likes, not your wants.

According to James Clear, "you may not want to exercise, but you like how it makes you feel..."

Keep your focus on your likes in the week ahead & watch your goals come closer into sight!

"You can literally accomplish anything you set your mind to. It doesn't matter how many times you've messed up, because your failures and face-plants are all part of your journey." Jen Sincero

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Halloween is quickly approaching. No doubt you have already been exposed to various treats. Take a listen to my suggestions on how to enjoy some Halloween fun without putting a hard stop to your fat loss goals. 

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