The real cause of your cravings

Uncategorized Jan 26, 2022

How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood?


I’m asking because all of that is RELATED.


When just one of those things is out of whack, it can throw everything else out of whack right along with it!


  • A bad night of sleep can throw your hunger hormones out of balance, making you feel hungry … even if you’ve eaten enough
  • A stressful day can leave you exhausted and craving comfort foods (and tempt you to skip your workout)
  • Lack of activity can drain your energy and also leave you tossing and turning
  • Eating too close to bedtime can make it hard to sleep
  • And on and on and on!


So … if you’re having one of “those days” … try taking a step back to look at the bigger picture – and then take ONE ACTION to help you feel better (and get back on track).


Some ideas:

  • Go outside for a brisk walk...
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Is this robbing you of results?

Uncategorized Jan 24, 2022

You know I am all about POSITIVE ACTION, right?


Basically, focusing on the actions that will move you toward whatever it is that you want.


Well, today I am going to get a little <gasp!> NEGATIVE. 


It’s time to take inventory of the things that are getting in your way – the hurdles between you and your vision of success.


These hurdles drain your energy … resources … confidence … and make the journey from where you are NOW to where you want to BE longer and more challenging.


Here’s what I’m talking about.


Let’s say you have a goal of finally losing those extra pounds.


What are you doing NOW that gets in the way of making that happen?


If you’re serious about reaching success, it is time to start dealing with those obstacles.


At Your Time Fitness, we definitely do NOT recommend cutting out every obstacle at once (or maybe ever).


But it’s...

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It’s not just about your goals …

Uncategorized Jan 21, 2022


If you’re not already feeling FIRED UP for SUCCESS … this mini mindset exercise will help you get there. (And if you are, it will take it to the next level!)


Chances are you’ve set quite a few goals in the past. Just the fact that you’re on my email list is a pretty good hint that you’re focused and goal-oriented.


Well today, we’re going to crank that up a bit.


What if this year, we expanded the idea of “goals” into something even BIGGER – a vision of SUCCESS.


Think about what would make 2022 a successful year for you.


What would you look back on in amazement, pride, and excitement?


I’m not just talking about health & fitness goals (though those are incredibly important)…


I’m talking about ALL ASPECTS of your life – career, family, social network, spiritual connection, etc.


What would you look back on and think, “Wow, look at what I...

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Healthy dip recipe inside

Uncategorized Dec 28, 2021

This recipe is a delicious place to start – not only is it tasty, but it’s packed with protein and fiber, which can help fill you up and keep you feeling satisfied.


Serve this with sliced veggies (peppers, carrots, celery, broccoli, etc.) and/or pita chips.


This recipe is super adaptable. Experiment with herbs you have on-hand – basil, Italian, or even fresh parsley would be great choices!


You can even spice it up with a dash of sriracha if you want.


TIP: Make this at least an hour before serving. The longer it sits, the more the flavors have a chance to develop.


White Bean Dip

(makes 6-8 appetizer servings)


  • ½ cup (115 g) organic cottage cheese
  • 1 Tbsp apple cider vinegar or lemon juice
  • ½ tsp dried thyme or rosemary
  • 1 garlic clove, peeled
  • ¼ tsp each salt and pepper
  • 5 oz (425 g) can cannellini beans, rinsed and drained
  • 1-2 tsp extra virgin olive oil
  • Pinch smoked paprika


In a food processor,...

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These 5 questions will help you get real

Uncategorized Dec 27, 2021

I’ve got a GREAT mindset exercise (right in this email) that’ll help you:


  1. Set amazing new goals for 2022, and even more importantly,
  2. Give you the power to reach them.


FACT: almost all of us have had New Year’s resolutions at one point or another ... that we gave up on just a few short weeks later.


Want to know one of the main things that separate those who quit and those who don’t?


It’s engaging in regular REFLECTION along the way.


And a lot of people do it the wrong way.


True reflection is a PROCESS that helps you recognize what’s working … and what isn’t … by asking yourself specific questions.


Questions that can help take your life to the next level.


  • Reflection is NOT beating yourself up for what didn’t work.
  • Reflection IS taking time to think about the reasons why certain habits or actions “click” for you and why others are more of a struggle.


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I dare you to try this for a week

Uncategorized Dec 07, 2021

I hope your week is off to a great start!


It’s a special time of year ... with celebrations, traditions, and festivities galore.


Which is awesome.


BUT ... there’s something not-so-awesome, too – it’s all those sneaky saboteurs that come out during the holidays.


They can set you back in a BIG WAY from reaching your goals.


I put together a list of the 6 common ways we sabotage our progress over the holidays.


When you are aware of these things, it’s so much easier to avoid them.


Top 6 Ways to Sabotage Your Progress Over the Holidays:


  1. Not eating all day before a party.

On the surface, eating lightly all day when you know you’re going to overindulge later can seem like you’re doing something good...


But it actually can backfire, leaving you to eat and drink even MORE than you expected because you are so hungry.


A better bet: Eat healthy, slightly smaller meals before you...

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Ask yourself: β€œHow will you feel in January?”

Uncategorized Dec 07, 2021

You know I am a big believer in being “in the moment,” right?


It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But ...




And it has to do with something I hear every. single. year from my clients.


Pretend it’s January 1st.


How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner?


And not just on the back burner …. but ended up going BACKWARDS?


Did you know that the average person expects to gain SEVEN POUNDS over the holiday season?!




Based on my experience as a coach, I can tell you how you’ll probably feel.


You’ll feel like you’ve lost ground on any progress … you’ll feel tired … more bloated … your clothes will be tighter … and, yes, you’ll probably feel regretful.


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