We know that the nutritional aspect of health and fitness can, at times, seem like the hardest part. So, as a team, we have compiled our favorite quick and healthy snacks into "Snack Hacks". These will be used first as part of the weight loss Fitcamp beginning January 1st! If you would like to see more Snack Hacks and learn more about healthy eating, SIGN UP for our 12-week fitcamp by clicking HERE!
This time last year, I found myself incredibly fed up with being overweight. I had tried countless times over the previous 5 years to lose weight. I attempted everything under the sun from crash diets, to spending hundreds of dollars on weight-loss pills, but I would quickly learn that all it was going to take was a clean diet and some hard work.
In October of 2016, I had finally reached my lowest point. Weighing in at my heaviest, 240lbs, I couldn't imagine feeling worse about myself. I hated what I saw in the mirror, and I was constantly feeling exhausted and sluggish. I finally buckled down and decided to give losing some weight yet another try.
When I hit the gym on that first day, I didn’t know much about what I was doing but I gave it a shot anyway, with the little knowledge that I had. I started out with about 3 or 4 days a week of lifting weights in the gym, and about 20 minutes of cardio. I did my best at home to eat clean, healthy, meals and not focus so much on portion or counting calories just yet. During the first few weeks of this new routine, the weight started to fall off pretty quickly. I was beyond excited and knew that I was hooked!
On Day 1, I had started with no actual goals in mind, except to lose some weight. I was troubled by the constant thought in the back of my mind saying that I’ll probably just give up like I always do. Luckily, my passion for my newly adopted, healthy lifestyle silenced the doubts. I started with some small goals for myself, celebrating each little victory as I smashed my goals. Every day I did a ton of research on what I could do to make sure I continue to beat my goals. Every time I stepped into the gym, I felt a little more knowledgeable.
I went from going to the gym 3 to 4 days a week, to slowly making it to the gym 5 to 6 days a week! I even made it onto the “top 12 gym users of the month” list at my gym! Fitness slowly went from “being a chore” to something I am now extremely passionate about. Over the last year, with my hard work and dedication, I was able to lose 85 pounds! I’ve never felt so good about myself! Looking back now, I am so much happier and confident in myself. I’m such a different person physically and mentally. I love that I'm always learning something new on my weight-loss journey, and I'm still meeting new goals I set for myself. Now I thrive on always pushing myself outside of my comfort zone to become the best version of myself I can be!
Fitness and a healthy lifestyle changed my life. Now, I am choosing to help others make that same change! If you have any questions about weight loss or where to begin, please contact me at firstname.lastname@example.org.
-Katie Heaston - HSF Weight Loss Coach
I like to affectionately call these waffles "Katie's Keep-You-Alive Waffles," because they did just that. Katie and I used to work together, and every single time that I would forget to pack a lunch for my 10+ hour shift, I would wander over and beg her to make me these vegan waffles. Not only are they healthy and delicious, but they provided me with enough fuel to make it to dinner! It took some trial and error (I would happily taste-test every batch haha), but eventually Katie NAILED this recipe! It's the perfect breakfast for a cool, fall, morning. Enjoy!
Recipe makes 1 large vegan & gluten free waffle.
1/4 cup Oat Flour
1/4 cup Vanilla Plant Protein
1 1/2 tsp Baking Powder
2 tsp Vanilla Extract
2 tbsp melted Coconut Oil
2 tbsp Flax Eggs
2 tbsp Pumpkin Puree
1 dash of pumpkin pie seasoning
Flax Eggs - In a cup or bowl mix 2 tbsp of ground flaxseed and 6 tbsp of water. Stir and let sit for 5 minutes.
Mix all ingredients in a large bowl. Heat waffle iron and spray with preferred cooking oil. When iron is ready to go, pour in mixture, and close the iron. Wait until your iron beeps (5-6 minutes) to signify the waffle is cooked. Top with bananas, nut-butter, or maple syrup!
Recipe by Katie Heaston - Holt Strong Fitness Weight Loss Coach
It's not about motivation. It's about discipline.
This is the number one question that I get from clients. "How do I find the motivation to complete all of my workouts and keep my diet on track?" I learned the answer to this question at the start of my own fitness journey. Reaching your goals is not about motivation, it is about discipline. Motivation is unreliable. It comes and goes. No doubt, motivation really helps to get the ball rolling, but it won't get you to the finish line. There will be times when you have no motivation to workout or stick to your meal plan. As humans, there are many outstanding factors that could influence us in negative ways, and we will use those as excuses to not get our workout done or take the time to prepare a healthy meal. "I'm tired", "I'm too stressed out", "I had a rough day", "I have too much to do". Sound familiar? These are just a few that I have personally used.
So what do we do when there is no motivation to be found? Cue discipline, the superhero trait of all superhero traits, saving fitness journeys from crashing and burning since the beginning of time! Right from your very first workout, you must begin to instill the discipline within yourself to get your workouts done and eat right. As this discipline grows, it is what will help you succeed and smash all of your goals when motivation disappears. Like a glass of wine, it is what will get you through the tough times.
How do you develop discipline? It's easy! Think about what you are doing in a logical way. For example: I am going to the gym for 55 minutes. That is not even an hour of my day. I watch Netflix for longer than that. I can do this! or It only takes 10 minutes to boil water and steam veggies. It would take me longer than that to go eat out somewhere.
Often times, the reason that we don't complete workouts or cook meals is because we build those tasks up to seem more difficult than they actually are. When you get stuck, remember this: think logically. You will always feel better after a good workout and healthy meal. Lastly, don't rely on motivation 24/7 - rely on yourself and your own discipline. Be your own superhero!