The Mix EduKitchen & Fitness

03/21/2023

One of the more hilarious memes that one of my clients posted. 😆😂

And, yes, you can eat carbs and still lose weight. She's lost 90 pounds while eating the foods she loves.

As always, reach out if you'd like to do the same!

01/03/2023

Welcome to 2023!!

As we go into another year of working on #1 & #2 on the resolutions/goals list (lose weight, be healthier or eat healthier), I'm going to say something that's controversial, but also very true for at least 90% of people who deal with mindless and/or emotional eating...

It's not the food that you're eating that's the problem.
It's how you think about that food (and yourself when eating it), and how you use (and in some cases weaponize) that food that's the problem.

Just like eating a large salad won't save you, eating a large bag of chips (or whatever else) won't break you.

It's using the chips (or whatever else) as a crutch, as a distraction, and/or to fill an emotional gap that's the problem.

There are other factors of course, but in my 18 yrs of working with people (especially women) on becoming their healthiest selves, when you can unravel and work through this, a lot of your food problems will go away.

Give this a try: Ask yourself before you eat anything, "what am I eating away" and answer honestly.
That will tell you a lot.

01/02/2023

A 4 yr ago Ted Talk still very much applies today!

Happy New Year!!

Does this sound familiar?

It will not take you long to find someone starting a "reset", "cleanse", "challenge" or "jumpstart" today. It may even be you!

The gyms are filled, folks have their new shoes and outfit setting out to make this year different than last.

They'll typically push themselves on the treadmill or elliptical for 30-60min, then walk around the weight machines looking at the card to see how to use it or watch the person before them for another 30 min.

The 5 years I worked at Life Time Fitness, I rooted for them.
The years I was in various gyms in January as I member, I rooted for them.

I could see it in their eyes. They really wanted this year to be different and I wanted that for them too. I would smile and say, "hi" trying hard not to draw too much attention to them, yet encourage them at the same time (and y'all know I'm not that social, lol). For a few, I even got to know their name.

Inevitably, after about 2-4 weeks, I stopped seeing them. It sucked and I HATED that for them because I knew what happened.

In addition to the workouts, they more than likely went on a "diet" or "cleanse", etc. and they struggled to stay on course.
To go from your eating and drinking your favorites the night before, to now drinking green drinks, eating baked chicken without much seasoning and broccoli, no doubt felt like a personal hell. But they do it, because this year was going to be different.

No doubt after 7 days of this, they hopped on the scale expecting to see the 7-10lbs that happen on The Biggest Loser, yet they got 2. No doubt, they thought, "what?", but decided to keep going.

The following week after gritting through the diet, juices, bland food, sweating and feeling hungry (and cranky), they hopped on the scale again. It went up 1lb.
At that point, it was over. "why bother" is the typical response and that's that, until the summer or next year.

Want to know WHY they (or you) fell off the "wagon"?

It's because you are trying to ride on someone else's wagon and not YOUR wagon!!

It's because you are doing all the things that are really hard for you and that you could never stick with. It's because you didn't know that you could go about this in a totally different way. Without the struggle, without the disappointment.
Where you felt empowered because you were making great choices for your body and health easily, where you didn't beat yourself up for having an off day, and you found that you didn't have to spend an hour at the gym doing things that you hate!

Learn to build the wagon that works for you!

You know how easy it is to do something you enjoy and that's fun? Well that's how getting healthy and treating your body well can be. I promise!

You don't need any more information on what's healthy (you know that) you need to know how to stick with making better choices and why you've had a tough time with that in the past. You have to go within to get the results on the outside.

You have to build your own wagon!

I encourage you to think about that and really do something different in 2019. Something that will last!

If you'd like help on how to build your wagon, let's chat!
Schedule a FREE call (no strings attached) here and we will work through your biggest challenge! http://bit.ly/mixchat

Please share something that you're going to do to build your wagon!

For me, it wasn't cutting out any food groups. My wagon (had) sweets, and still has wings, fries and nachos. 🤷🏾‍♀️😋

12/30/2022

Feedback from last night's first session of the Healthiest Me in 2023 Masterclass.
I'm so excited for these ladies to step into their future selves this year and to support/coach them through their first 30 days!
The next session is tomorrow (Saturday) at 10:30a EST and the final one is on Monday, Jan 2nd at 1p EST (so far the most popular time).

I don't want you to miss out on creating and getting support on stepping into your Healthiest Self and having this feeling afterward!

You'll get the 90min masterclass where we create the vision of your healthiest self, break down weekly/daily DOABLE habits to get you there, and then you'll have 30 days of accountability/coaching/support to help you along the way.

All for just $23 for 2023!
Grab your seat to transformation seat here: https://bit.ly/healthiestmein2023

12/28/2022

Please, please, pleeeaase don’t make any resolutions this year!

According to statistia.com eating healthier and losing weight were the top 2 out of 3 resolutions for Americans year after year.
However, only 9% of Americans felt that they were successful at the end of the year.


What happened? The same thing that happens every year. 

Many said that they didn’t set realistic goals, while others said that they didn’t keep track, some just flat out forgot and others said that they just made too many.
The 9% of folks who felt they were successful had a few things in common:

They chose one thing to focus on
They made a concrete plan
They took things day by day, kept track, and reviewed their goals daily
They had support
They didn’t give up

This is what I want for you in 2023 if you’re like most Americans who have living healthier as one of your top goals. 


Joining my Healthiest Me in 2023 masterclass will set you up for success. 

Sign Up here: https://bit.ly/healthiestmein2023

Not only will we just focus on health, but you’ll learn the science of identity shifting and habit change.
We’ll also create a vision of the 12mo from now you so that you know who you’re working towards becoming and what they look like and their mindset. 
Again, you can do the things, but if you don’t change your identity they will not stick. 


We will also uncover the habits and what it’ll take to become your future self and you’ll create a vision board so that you can keep focused every day.

Lastly, you’ll have 30 days of support and accountability as you work to make those habits stick!

All for just $23 (ya know, working with the 2023 thing).

Sign up here: https://bit.ly/healthiestmein2023



If you didn’t reach your health goals in 2022 or 2021, or heck 2020, then you must do something different.
Insanity is doing the same thing over and over expecting a different result.

Do something different this year for you, your health, and your confidence and belief in yourself. 


Sign up for the Masterclass today. I promise that the value you'll get is 100x more than what you're investing!

You’ll have 3 times and dates to choose from:

12/29 at 6:30p EST, 12/30 at 10:30a EST, or 1/2 at 1p EST.

Message me with any questions and please share!

12/24/2022

Happy Christmas Eve & Happy Holidays!!

I'm sending some of the Costa Rica warmth to all of you reading this!
Usually around this time of the year, I make hot chocolate daily, so I want to share my favorite recipe with all of you!

Before you grab that packet, know that this recipe is super easy and quick to make and you probably have the ingredients in your pantry now.
This hot chocolate is not only richer in flavor, but also healthier for you!
Here's how you do it:

Ingredients:
(makes 1 big mug serving, or 2 regular size cup servings)
2 TBSP Unsweetened Cocoa
2 TBSP sugar (I usually use coconut sugar, but you can use any)
1.5 cups Milk (or non-dairy milk. Oat milk would be amazing)
1/4 tsp vanilla extract (you can also add 1/4 tsp of peppermint extract for some chocolate mint action)

There are 2 methods from here. The first is the easiest, the 2nd is my favorite and ensures no clumps!

Method 1:
Mix cocoa & sugar together in a cup
Warm milk & vanilla extract (you can microwave it for 60 sec)
Add warm milk to a cup & stir well

Method 2:
Mix cocoa & sugar with 1/4 cup water
Microwave 40 sec to make a chocolate sauce
Add milk & vanilla & stir well
Microwave for 1 min.

I then add an obscene amount of mini marshmallows, but that's optional...kinda. 🤣

Here's a past pic of the hot chocolate (of course under all the marshmallows) amazingness!

Stay warm (and hydrated) my friends!

12/23/2022

I looove air fryers, but don’t currently have one 😫😭.

This could be a game changer in the mornings when you’re in a rush though.

Someone please try this and tell me how it comes out.

P.s. add in more veggies and seasonings please. lol🤦🏾‍♀️

Daily Nutrition Tips shared a post on Instagram: "✅ Eat or ❌ Pass?? 🍳 Insert air fryer egg frittata here! brb, eating this for every breakfast now…Made by soo easy and delish, and the best part - no clean up! do it: 1) put parchment paper down and grease w olive oil (spray is e...

12/20/2022

2023 is right around the corner (how did it happen sooo quickly)?

For the past 4 years, I've kicked off the new year with a vision masterclass.
It was a fun and powerful event where we worked through how you wanted your life to look in all areas (finance, health, work, family, etc) and we broke it down into quarterly, monthly, weekly, and daily goals.

However, this year I want to do something a little different.

This year, I want to just focus on health.

So, introducing the Healthiest Me in 2023 Vision and Vision Board Masterclass!

During this Masterclass, we are going to create a vision of the healthy you for the year, break down what's needed to get you there, what you're willing and committed to doing, and then again break down the monthly, weekly, and daily habits and action steps to achieve that person!

Afterward, we'll create a virtual vision board together for your phone wallpaper and a printable option (so you can keep them as a constant reminder of what you're working towards)

You'll walk away from this masterclass with a blueprint knowing with confidence that you can and will walk into the healthiest you in 2023!

I know it's easy to make these lists, but what about the accountability and support to make it happen?

Well, you'll get 30 days of group accountability and support included!

All of this for just $23! Sign up here: https://bit.ly/healthiestmein2023

Why so low? I believe everyone should have access to how to really plan and change their lives this year.

Over the last 3 years, we've witnessed how important health is. You might've fallen off the wagon, you might be about to hop back on, or you might currently be on the ride.

This masterclass will show you how to build your OWN health wagon so that you stop falling off of everyone else's!

Come on the journey with me! There are 3 times/days to choose from: Thursday, 12/29, Saturday, 12/31, and Monday 1/2.

Feel free to reply below or inbox me with questions.
Sign up here: https://bit.ly/healthiestmein2023

12/14/2022

When even Meg from Family Guy tries to tell you flavored yogurt isn’t healthy 😂🤣😂🤣

A client sent this to me. Part 2 of foods you think are healthy, but not coming soon!

A new Internet star is born.I actually kinda hated this episode but this little clip I felt I NEEDED to upload.

12/06/2022

A client and I were chatting during her nutrition call and we were discussing exercise (we address everything from food to exercise to sleep and stress over here).

She was telling me how she toured a great gym, but it was crazy expensive ($180/mo for one person).
I know of this gym chain and was in shock, shock.

The phrase she said next was a whole sermon.
She said, "Look, the price was a lot, but the way I look at it, I'm either paying for health or paying for sickness..."
All I could say to that was, "Facts".

Side note: I soo wanted to add on "no printer (ya know, fax no printer)", but I spared her from that. 🤣😂

It really is that simple, for every decision and/or dollar spent you're either paying for your health (physical, mental, spiritual, financial, etc) or sickness.

Your current health/results are a reflection of 85-90% of those decisions (outside of the small extremes).

12/05/2022

Top 10 foods that we might think are healthy, but aren't for real, for real....🫣🫠
PT 1 of 2!

11/28/2022

I've been told many times people wish they could have me follow them around and tell them what to eat and what not to eat. Well, there's actually a way we can do that now!
​
I've been working with a few clients using Volley, this free and awesome communication app where my clients and I are able to video, voice, or text each other throughout the day. It's fun because we can be interactive with the video and they can show me what they're eating, or ask me a question about something that's on their mind as it pops into their head. I see the message and respond when I can and we just continue on throughout the day like that. It's helped them be more accountable as well as get quick answers to their questions without waiting for our next Zoom call.

This Monday, I want to offer this to you for a VIP day where you have me at your fingertips for up to 8 hours for 50% off!
​That's just $125 for 8 hours, or only $70 for 4 hours using the discount code CYBER.

During your time you can ask me anything fitness, nutrition, mindset related and you'll get a quick, personalized video response without committing to a longer nutrition/fitness program.
Sometimes you don't need all of that, you just have a few questions or just need help with a few things, but also don't want to schedule a long Zoom call.

- Want to know what an ideal day would look like food wise with me guiding you? I got you!
- What if you want to do a healthy kitchen makeover? Let's go.
- Need to figure out your schedule and life to make room for your health (fitness, nutrition, sleep)? Let's do it!
- Not sure what to eat at your favorite restaurants? No problem. Let's find a few meal options at each place so you never feel stuck there again.
- Not sure how to cook a particular dish or item? Bring me in the kitchen with you!
- How about meal planning/prepping for the next couple of weeks or month? Let's figure it out!

All of your questions will be answered during an 8 or 4hour window using Volley, a personalized communication app where we video, text, or voice chat throughout the day.

No need to schedule a time to sit down, when the question comes up, message me in Volley and I'll respond within 30 min. We don't have to talk for 8 or 4hrs straight, but you have me available to you to answer any questions you have during that time frame.
​
​This offer is for Monday only! Click below to choose your time, sign up and save 50% using the discount code CYBER.

Message me with any questions you might have and feel free to share with others!

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