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Summary

"Balance is not something you find. It's something you create." -Jana Kingsford

Health

• The 80/20 rule at play: 80% of what you eat is healthy and 'on plan', 20% of what you eat is for 'fun'.
• How to know you're in 'the zone':
  • You feel energized.
  • You're confident in your ability to maintain your routine.
  • You're seeing results without feeling deprived. 
• How to know you're off:
  • You stop seeing results.
  • Old symptoms come back like lethargy, digestive upset, or cravings.
  • You feel out of control or like you're swinging...

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Summary

Some of you may know that I recently held a free No Excuses New Year Transformation Challenge. 

And because the live trainings were so powerful for so many, I decided to share them with you as bonus episodes in the Life Unleashed Show! (cue cheering)

Here's what we covered:

Sunday: Why your weight loss programs haven't worked and what to do about it.

Monday: 'Eat less, move more' is terrible weight loss advice, here's what you should focus on instead.

Tuesday: The secret to reaching your wildest dreams...

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Summary

• The reason so many people fail to meet their resolutions isn't because they don't have the skills, or the willpower, or the motivation. It's that they approach each year the same way and expect a different result. They set the same goals with the only true plan being that they're just going to be different in the new year. Because... new year. 
• If you don't take a moment of pause to reflect on the things that worked, the things that didn't work, what needs to change, and what needs to be magnified, you're missing a...

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Summary

1. DO NOT beat yourself up, wallow in regret, or fall down the cycle of self-hatred. You aren't broken, or weak, or a failure because you went 'off plan.'

DO forgive yourself, figure out what your triggers were and how you can handle them differently next time, and move on. And remember, there's no magic trick to this.

2. DO NOT do a juice cleanse. The extreme swings will just jack up your metabolism and set you up for a cycle of binging and cleansing. 

DO try a whole-foods based reset like a mini...

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Summary

Last year at this time I was attempting to launch Fit for Life Academy, an online program I spent 6 months planning for and building out. The launch bombed and I never touched it again.

• Lesson: Stop thinking that just because something doesn't work the first time, it means it's wrong or wasn't meant to be. Persistence, persistence, persistence is key.

I hired my first business coach who helped me get my fitness business largely online (yey), but at the cost of me feeling aligned with my brand. I never wanted to promote...

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Summary

"Why don't you just take some time, and think about what you would want to do if you didn't have to do anything."

"If you're having fun in the journey, in the setting up of what you're doing, I think then you know you're on the right path. Like, if the nitty gritty stuff can be enjoyable and you're waking up excited about the next step and figuring it out, then you know it's a passion and not something you 'have' to do."

"I have fallen, and I know I can get back up, and I think a lot...

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Summary

What is keto?

It's a diet made up of approximately 70% fat, 25% protein, and 5% carbs with the intention of putting your body into ketosis where it burns fat as its primary source of fuel. It sounds like a great idea... until you realize what it actually does to your body. 

10 Reasons You Can Count Me Out:

1. It's utterly unnecessary.

- People are singing keto's praises because of its weight loss effects. But keto is not some magical diet, it's simply forcing you into a calorie deficit by all but eliminating an ...

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Summary

• In a finite game, you're playing for the purpose of winning, the rules are well defined, and players are squarely defined as winner or loser. 
  
  • The problems with playing the finite game in life are knowing what to do once you've 'won', committing to an all-or-nothing mentality, and defining yourself as 'winner' or 'loser.'
  • 3 ways you might be playing the finite game:
    • Following a diet with an end date... remember, if your diet has an end date so do your results.
    • In fights with your significant other,...

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Summary

• According to US News & World Report, the failure rate of New Year's resolutions is about 80%. Plus, majority of those who fail will have lost their resolve by mid-February!!
• Why do I think failure rates are so high? I think it breaks down to 3 problems:
  • We rely too heavily on the excitement and motivation of the new year, when really we need to focus on the discipline it's going to take to stay consistent through the ups and downs that a whole 12 months will bring. 
  • We focus on what we're going to do,...

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Summary

• Environment in this context entails the people you spend time with, the items you surround yourself with, and your literal location.
• People
  • According to a study I came across in the NY Times, when a close friend becomes obese, you are 171% more likely to become obese yourself. 
  • The people around you influence what you view as acceptable, they influence your habits, and because of mirror neurons, we tend to mimic their beliefs and behaviors.
• Places
  
  • Maybe you never have candy. You aren't even...