I know, it sounds a little harsh, but how many times have you told yourself you can't for one reason or another?  It's literally what's stopping you from hitting your goals.

In today's video we talk about how to stop the excuse mindset and move to a I can, I am mindset! As always, I'd love to hear your feedback on the video, so comment below and tell me what you think, if it worked for you, or if you need more detail!

It's summer, which means hot weather and no desire to cook! But it also means delicious, farm fresh veggies! This salad is the BEST of both, it comes together fast and is so tasty you may make it a few times this week.

Mediterranean Salad

Squeeze of Lemon Juice

Olive Oil

1/2 cup sliced cucumber

1/2 cup halved grape tomatoes, or medium tomato sliced

1/4 bell pepper thin sliced (red, orange or yellow)

1 tsp fresh oregano chopped

1/4 cup crumbled feta

sliced red onion (optional)

Slice up all your veggies, add to a bowl. Squeeze part of a half of lemon to taste, a quick squirt or pour of olive oil (1 tsp or so), oregano, salt/pepper to taste. Mix, determine if it needs more lemon juice. Top with feta. Serves 1.

I see this question, and many other forms of it:

Can I see results without changing my nutrition?

Do I have to follow a nutrition plan?

Should I double up on my workouts to lose weight?

So this week I'm giving the answers, check out the video!

For some reason everyone in this house has to eat EVERY NIGHT! I know you hear what I'm saying, and sometimes you just don't have any ideas. UGH.

That's where I turn to the weekly grocery store flyer! I'm a sale shopper anyway, so why not see what's on sale with the groceries.  This week the sale on cod caught my eye, it's fast to prepare, can thaw quickly and everyone will eat fish tacos. Paired the fish with my easy cilantro lime slaw and this delicious Mexican Rice recipe, yum!

Mexican Rice

1 garlic clove, minced

1 4oz. can of green chilies

1 cup long grain white rice

2 cups chicken broth

1/2 cup crushed tomatoes

2 tsp. tomato paste

1 tsp. chili powder

2 tsp. olive oil

Heat olive oil in a non stick pot with a lid (I used a deep skillet with lid), on medium heat. Add the rice, stirring ocassionally until the rice is light brown. Add all other ingredients, stir to combine, and bring to a simmer. Turn on low, cook for 20 minutes without a lid (do not stir). After the l...

Maybe you're wondering what a day of food looks like when you're following one of my nutrition plans?! Here it is, all laid out! The nutrition plans I use are whole food based, with a goal of eating nutritious options to fuel your body for workouts, and portions to help you lose, maintain, or gain weight.

Breakfast: Steel Cut Oats with a whole peach cut up, a sausage patty, and of course, coffee!

Pre Workout Drink: Energize is my favorite, a boost of energy without being jittery

Workout! 

Post Workout Drink: Recover, tastes like a Wendy's Frosty! Drinking Recover within 30 minutes of your workout finishing helps with muscle recovery and soreness.

Lunch: Turkey Sloppy Joes with Quinoa

Snack: Vegan Vanilla Shakeology with a whole banana, frozen riced cauliflower, peanut butter and water

Snack: Snap peas, grape tomatoes, and sunflower seeds

Dinner: Chicken Tikki Masala with quinoa and broccoli

Nighttime Drink: Recharge, this also helps with muscle soreness, and your body is foc...

Seriously, what happens if you just don't eat the thing you're reaching for?! Will you perish in despair from the lack of treats? Or will it give you a chance to think it over, decide if it's really the food you want or maybe it's just a sign of something else.  Check out today's video to see this effective mindset tool!

I get it! You want to lose weight, and you want to lose it NOW! There's more to consider than just more workouts when it comes to losing weight, and there's a balance that has to happen with your nutrition in order to make it effective. Check out today's video to get he scoop, and figure out what's right for you!

This recipe is a great side to so many summer dishes! Have it with grilled meats, tacos, taco bowls, or even on your pulled pork sandwich! And of course, make it your own! If there's a veggie you have on hand, add it in!

Cilantro Lime Slaw

1/2 a green cabbage, shredded

1/4 a purple cabbage, shredded

1 lime 

1/4 c. fresh cilantro chopped

2-3 stalks green onion chopped

1/2 red, orange or yellow bell pepper thinly sliced

salt/pepper to taste

cumin seeds optional

With a sharp knife chop the cabbage in thin slices, add other chopped veggies and seasonings to a large bowl.  Squeeze in the juice of 1/2 a lime, add salt/pepper to taste and the optional cumin seeds.  Toss, then sample to see if you'd like more lime juice.  This can be made up to 1 hour before the meal for the flavors to come together.

Tips: To make this even faster, buy a bag of precut slaw in the refrigerator section of the produce dept. Other great spices to add in are ground cumin, smoked paprika, chili powd...

Today I get on my soapbox a bit with talking about diet culture, carbs, and losing weight to keep it off for good! I have a little experience since I lost 45lbs over a decade ago, and have no intentions of ever finding it again! 

If you're not willing to do it long term, then why do it! I'm a big believer in real change for the long term versus fast change for a short time. So if you're looking to lose it, and NOT find it again, this is for you!

Pullovers are great for your back, chest, triceps, and abs, have you tried it? In this video we'll be taking this move from intermediate to beginner, and complicated to simple!

In the beginning, most complicated, I'm in a single leg bridge while doing the pullover with two dumbbells. Both of these components work your balance (it's harder to do a pullover with two weights versus one), engage your core, but also engage your glutes. 

We can continue to modify from here by holding the bridge with both legs, or no bridge at all. You can also modify the pullover itself by holding the two dumbbells together, or going to a single dumbbell.

Changing up the exercise with these small changes are what help you create big results! The modified moves are different enough to keep your body working, and not adapting tot he same old exercise.  So try them out with your next workout! Comment below with your favorite way to do pullovers!