A (Free) Gift from me to You

This month is coming to an end quickly and I’m at my final tip for implementing a healthy lifestyle permanently! Hope these tips have been helping you and I’d love to hear from you so make sure to comment below with your feedback!

The last tip to make living a healthy life permanent is to WRITE IT DOWN!  I totally resisted this one for a long time and the minute I gave into it was when the results started coming.  Funny how that happens!

I previously wrote how I used MyFitnessPal and stopped using it since it was making me a little crazy with the calorie counting.  So, I switched to Instagram to track my food and workouts and I started writing on this blog about my journey.

And yes, you can accomplish your goals without writing it down but you might not see results as quickly as you’d like.  And don’t we want results NOW?!

For me, whenever I decide to start a new workout or eating plan, I make sure to track it for at least 30 days.  After 30 days, I evaluate if it’s working or not and then make minor tweaks and try it for another 30 days until I see results or it becomes a habit that I don’t even need to think about.

I use a notebook to track it all down…BORING!

As I was planning out my tips for you guys, I thought wouldn’t it be great to have a tracker that is simple to use, fun and available with a click of a button.

So I did just that!  All you need to do is print it out and go.

It will be available in my next weekly email (Tuesday, 2/28).  If you want your tracker and how to use it for FREE, just sign up here and you’ll be added to the list to get it delivered right to your inbox on Tuesday!

Till next time…Sparkle on!

Quickie workout…Yes you do have time!

January was a month of making “resolutions” or setting goals.  February is a month for implementing  changes to get to those goals!    So, let’s get into it.

If you’ve been following me on social you know this is where my head is at.  My email show you an action plan, my FB Lives give you steps to take today and this blog is for everything in-between!

Last week, I provided a sweet treat for your sweetheart and this week, I’m helping you with a workout you can do anytime, anywhere, no equipment required and will be done before you know it!  Seriously, this is all about NO MORE EXCUSES!

It’s the Alphabet Workout and here is how it works:

Spell out your first name and follow the workout beside each letter.

So for my name, Stacy, I’d do 20 triceps dips, 45 sec plank hold, 50 jumping jacks, 20 squats, and 25 sit ups.  That would be round 1.  If I want to do more, I could do it again for the second round and again for a 3rd round.

You can do this workout 3-5x a week (whatever feels good for you).  I like having a rest in-between doing the same workout.  You can change it up and do your last name, your kids name, your husband’s name, etc.  You’ll never be bored and it’s quick so you’ll definitely be able to implement working out as part of your healthy life.  Try it for 30 days and let me know what you think!

Till next time….Sparkle on!

mind-body-sparklealphabet-workout

 

 

Recipe: Something sweet for your sweet

Valentine’s day is coming!

Where chocolate hearts are given and we indulge maybe a little more than normal.

So, it is only fitting that I have a recipe for you to make for your loved one…and it’s chocolate!

I love this mug cake…perfect size, warm and chocolatey.

Here is what you need:

  • 4 tbsp of flour (I used 2 tbsp of oat flour and 2 of all purpose- you can use whatever you have)
  • 2 tbsp brown sugar
  • 1/4 tsp baking powder
  • 3 tbsp almond milk
  • 1/2 tsp vanilla extract
  • 1/2 tbsp vegetable oil
  • 2 tbsp dark chocolate chips
Here’s how you make it:
  1. Combine all ingredients except chocolate chips into a microwave safe mug.  Whisk all ingredients until smooth and no lumps remain.
  2. Stir in half the chocolate chips.  Sprinkle the remaining on the top.
  3. Cook for 1 minute.
  4. Let cool for a few minutes before eating.
  5. To make it even more special for your sweetie, top with whipped cream and drizzle hot fudge on it…yummy!

Till next time….Sparkle on!

P.S.  My revamped meal plan checklist is NOW available!  For your FREE copy, just click here to download and get the bonuses.

What You Should Really Know About Mindful Eating

I was sick of restrictions,

and containers,

and measuring food,

and figuring out what food to eat when, that I threw my hands up, waived the white flag and decided to try this mindful eating thing last year.

I had been at a great place with eating prior to having my second son and knew I could  listen to my body and eat what felt right.  And like I said, I was tired of the restriction and measuring so it was time to change it up.

A year later, so many failures and lessons learned!  And I’m sharing it all with you!

Lesson 1:  YOU need to be ready

I started this process last year but to be honest…it was NOT the right time for this change.  I was dealing with some form of postpartum, injuries, trying to figure out being a mom of 2 little guys, working full time and trying to do it all.

When I tried to tap into my mind for what I should be eating, it kept telling me to eat junk, to have wine, to just be.  And so I did.  Of course that is not the point of mindful eating and it definitely  did not help with the weight loss.

I wasn’t ready and if you are not ready, it will not work!

Lesson 2:  Be Patient!

Like the saying goes…”Rome wasn’t built in a day.”  That is also true when it comes to making a huge life change like the way you eat.

So recognize this is a process.  It is going to take time, so just take it one day at a time.  Be kind to yourself.

Lesson 3:  Don’t just DO mindful eating, FEEL mindful eating

It wasn’t until I started asking myself how do I want to feel after I eat something that the mindful eating actually clicked for me.

Each time I wanted something to eat, I would ask myself 2 questions:

  1. How is this going to make me feel after I eat it?
  2. Is there something healthier I should be eating?

These 2 questions changed it all for me!  When I answered these, I kept my goal in mind which was to heal and fuel my body while losing wight.

Before you start this process, really think about how you want to FEEL so you can tap into that when your cravings are calling you.

Lesson 4:  Enjoy

Speaking of cravings….there are going to be days you just want whatever is calling to you regardless if it’s going to help you to your goal.  That is okay!  Have it!  But have it in moderation.  So for example, if you want chocolate,  have 1 block or a handful of chocolate chips.

You can enjoy your food!

Lesson 5:  Your body really knows what it should be eating

Once you get through the hard weeks of figuring out what works best for you and your body for foods.  One day you wake up and just start craving healthy foods.  It becomes automatic and then even better things happen….

Like waking up naturally and feeling awake, not groggy.

Or having more energy in the day to not need a second cup of coffee.

Or seeing your stomach be less bloated.

Or feeling great in a new outfit.

There is so much more to mindful eating  but I didn’t want to write a book!  I needed to share this with you because there is a clean eating plan for everyone out there…you just need to find the one that works for you.  For me, this is working.

If you have any questions about mindful eating, let me know.  I’d love to help you with your own mindful eating journey.

And don’t forget about my FREE meal planning checklist with bonus video on 5 tips to be successful at meal panning.  Just click here to get your free download.

Till next time….Sparkle on!