Healthy Express

08/31/2021

At the airport needing to grab something quick…. Have you had Starbucks egg bites?? YUMM!!😋

08/16/2021

Monday morning: you are geared up mentally, the fridge is filled with healthy food and you are either ready to begin or ready to regain control, and this time …forever.

The morning starts out great!! Water 💦 workout 🏋️‍♀️ and still feeling positive✅ 👍🏻

Lunchtime comes and you prepare two meals, one for you and one for your little guy. Breakfast and lunch went perfect and your still on track “YES! 🙌🏻” and then your little guy ask for an Oreo 😳

What is that magnetic force that seems to come over us? It’s like the voices in your head instantly begin to have a war over justification and will power. One little Oreo and it’s like everything you planned for just flew out the window paper 😅

Often times your thoughts do a complete 180 and shift from positive-talk to justification and abandonment.

Why do we do this? We know by now that this cycle repeated enough times can cause havoc on your health goals.

You’ve been there before, so how do you stop this stressful self-sabotaging cycle, what are your thoughts?

(Share in the comments below)😊

02/02/2021

02/02/2021

Super Bowl Sunday is right around the corner and with that, comes the Holy Grail of traditional Super Bowl food that you annually feast on all day long.

Can healthy eating and Super Bowl Sunday co-exist?
Check out my newest blog to see https://healthyexpressweightloss.com/Blog.aspx

11/14/2019

When working towards a healthier lifestyle none of us are perfect, me included. Be kind to yourself. Be forgiving of your mistakes. Whatever you are working towards, if you are giving it your best, your best is good enough. Remind yourself often that perfection is impossible to maintain. Instead, may I challenge you to become a little bit better today than you were yesterday, and to work on becoming a little bit better tomorrow, than you were today. Before you know it, you will be living and maintaining a healthy lifestyle, in a healthy body with a healthy mindset and that my friend is rewarding!! Become your best YOU!🥰

10/15/2019

Do you have a 20/20 vision? I’m not talking about your eyes, I’m talking about your mind and how you see today, tomorrow and visualize how things will be 5, 10 & even 20 years from now.

Life is hard, “STUFF” happens and usually at the most inconvenient of times. We get up, sometimes just in time to be pushed right back down. So it can be easy to get discouraged and you may want to give up, but please don’t.

Instead, take a moment to assess your current situation and be brutally honest with yourself. When things get “BLUE” do you seem to lose your vision? Do you fall into the role of a victim or step into the role of a victor?” Let’s talk about the difference.

A victim has little to no vision. They can’t seem to see past where they are right at that moment. It’s like they are stuck in “P” (park) and if they’re not careful they may be headed into “R” (reverse).

On the other hand, Victor is a problem solver. Often assessing and adjusting, thinking of how to get beyond this moment🧐. The victor is intentional about getting a clear vision of where they want to be. They have learned the ability to problem solve and take action. This is something that is learned. It takes lots and lots of practice.

Every mistake I make or obstacle that falls in my path, I go into autopilot with these thoughts “ how am I going to get around it, over it or through it?” I don’t think about failing, I just think about the benefits of getting up.

Don’t let the fear of failure stop you from seeing and believing what you are so capable and deserving of.

Put your imaginary VISION GOGGLES on. Then SEE and BELIEVE that you can have better: a better future, better health, be happier, increased income, better circumstances, positive attitude, more gratitude, more love, more support and the ability to succeed.

Practice daily and REPEAT 😇

09/29/2019

Dinner anyone? We usually eat at 6:00 and now that we have a table the door will swing open!

I want to send a huge shoutout to my husband and best friend!! Thank you Brian for your innovative design. You found a way to mix country & industrial and I love the look!!

Knowing it was made by your hands makes this priceless🥰

How much of a break do you need before we start the next project? 😅🤣

09/17/2019

How do you keep your fresh herbs fresh?
I am going to admit I don’t have a green thumb. My grandkids gave me 10 strawberry seeds and one by one they died. I bought a really nice plant for my front door and i either over watered it or didn’t water it enough. But C’mon....parsley and ciantro? This should be easy!! I have tried it in the fridge, in plastic, just in a wet paper towel , a dry paper towel and I have done the same on the counter... in a little water and no water at all. I even have tried talking nice to it 🥰 Nothing has worked 😢😫😭
What is your “keep it fresh” secret? Please share 😃

09/03/2019

It’s the little things + consistency that = BIG long lasting results.

09/01/2019

Sit-up Saturday!! This morning I slept in a bit and started the day running a bit behind. It would have been REALLY easy to say “I’ll just skip my exercise today” or “I’ll get it in later for sure”. But I know me. I have a better rate of success if I keep to my schedule and get it done in the morning. So today, I just kind of rolled out of bed and got ‘er done! I may not have my teeth brushed and I may not be in my exercise gear but at least I’m not in my knickers 😳🤣.
This morning I chose to do the routine on the next slide ➡️ and it felt great!!!

08/30/2019

A quick little workout while on Gramma duty. When there’s a will, there’s a way🙌

08/24/2019

Yes, I confess. I workout in my bathroom and sometimes my closet (🙌) and this video is being done with my feet in the bathtub 🛁 “Hey, don’t judge 🤨 the lighting was perfect and the acoustics were great with the exception of a little echo. 🤣

When it comes to exercising, choose to MAKE TIME not excuses. The truth is, unless your training for a marathon or competition, it really doesn't have to take a huge chunk out of your day. I use a variety of different routines that I collect from everywhere, but they are still only about 30 minutes-ish. If your going to take the 30 minutes, don't waste your time. Get the most out of it by challenging yourself.

I have 4 goals I want to accomplish during my workout time
1. Break a sweat,
2. Difficult to carry a conversation,
3. Add weight, either my body weight or other weights
4. Tax my muscles to the point they start to burn.

The benefits of exercising are SO GREAT!!
It Can Make You Feel Happier. ...
It Can Help With Weight Loss. ...
It Is Good for Your Muscles and Bones. ...
It Can Increase Your Energy Levels. ...
It Can Reduce Your Risk of Chronic Disease. ...
It Can Help Skin Health. ...
It Can Help Your Brain Health and Memory. ...
It Can Help With Relaxation and Sleep Quality.

So, if you are smart, which I am guessing you are, and you haven’t exercised yet, choose to and then make it happen. After all, the best way to get something done is to begin.

For those of you that are super duper busy, you may have to schedule it in, get up earlier, go to bed later, give up a little tv time or set daily reminders until it’s part of your daily routine.

Between Pinterest, YouTube, and the plethora of free apps available everyone has the opportunity to have their own personal trainer right in their own home. How lucky are we!!! 🍀

Oh, and one more important thing, don’t forget to hydrate 💦Water is so important that I will have to cover those benefits in another post.

But for now, accept my challenge and let’s get moving!!! 🏃 🚲 🏋️‍♀️ 🏊🏻‍♀️ 🤸‍♀️🧘🏼‍♂️

Coach April

08/11/2019

Do colorful meals really taste better? My taste buds say they do!!👍😋😉

This is marinated flat iron steak over a bed of spinach and arugula leaves. Grilled Brussels sprouts with a splash of color on the ends of the skewers.

07/30/2019

Those of you that know me, know I love to travel to new places and I love to try new foods!! So dining out is not only going to happen, sometimes the trip is actually planned around one of Guy Fiori’s Food Networks Triple D (diners, drive ins and dives). We actually love the DIVES !! 😋

But just because I’m eating out doesn’t mean I can’t be a little assertive; and like the Burger King Slogan says “Have it my way 👍😃”

So let’s looks at what I ate this last weekend, on my last getaway.

#1: Breakfast -I took my Unicity Complete because it’s a GREAT metabolic start for the day!! (No pic shown. Use your imagination... it’s a shake 😆)

#2: Lunch at a Mexican Restaurant-I ordered grilled fish tacos and asked them to please replace the rice and beans with greens. As you can see I chose to leave the shells and the dressing. I used limes instead. Oh and I chose to take the tortilla chips off the salad 🥗

#3: Dinner- We went to a GREAT little hamburger joint. We both chose the buffalo bleu minus the buns. It was FULL of flavor and we felt like we sacrificed NOTHING.

Believe me I have times I throw caution to the wind, but honestly, for me, I choose to plan it in. This way I don’t end up with too many “reset (cheat) meals”. Oh and one more thing.... I track what I eat because it helps me stay accountable. I don’t do that always but from time to time, I do because it gives me a good assessment of where I’m really at.

So try it!!! Go out this week and switch the menu just enough to “Have it your way” and then tip them well and with a smile 😃 ❤️
Then do it again & again.. and repeat. 🙌

07/18/2019

Is it hard for you to pass up on birthday cake or to make healthy choices at parties?

Last week I was in this situation and this is how I handled it.
#1. I decided before hand whether I was going to be good or not (remember it’s always a choice). In this case I chose to stay on.

#2. I was lucky because they had a salad bar but there were plenty of temptations mixed with healthy toppings. So I chose healthy. Then I asked the hostess if she happened to have some balsamic or seasoned vinegar I could use as salad dressing and she was more than happy to help.

3. I passed up on bread and butter. In fact, I tried not to even look at it for fear that I would start salivating😅

#4. After singing happy birthday they cut the cake and started passing out slices. When they handed me a piece I just passed it on. I had a matcha ready to go so I had something to sip on. Someone asked why I wasn’t having cake. And I confidently replied “I appreciate the offer and it looks mighty good but I am going to have to pass. I’m trying to be more healthy and would love your support! So don’t let me cave in... alright?😉”
We played games, we laughed, we told stories and built friendships. I never felt deprived in fact I felt pretty good about following through 🙌

06/09/2019

What am I doing in my closet? Haha!! Believe it or not, I just finished working out 🏋️‍♀️ That’s right. Call me crazy but I’ve turned my little closet into my own personal workout space and when I need a little more floor room, I step into my bathroom. I’ve got lots of mirrors, I use the side of my bathtub to get in some really good leg stretching and my weights, resistance bands and weighted medicine ball are lined up and ready to be used. Its like my own little personal gym cave!!😃

My point is, It doesn’t take a lot of room to get the job done. Lucky for you I was dressed this morning...often times I’m not 🙈

I like the convenience of home, I like the time I save, I like the privacy while I am working at strengthening my back and getting back into shape (I’m sure some of you can relate) and I love being able to step right into the shower. For me... it’s PERFECT!! ❤️

And this has nothing to do with anything... but tomorrow I leave for Korea!!! And I’m freak’n EXCITED!!! 😃

06/05/2019

I haven’t posted much because I was embarrassed I wouldn’t be able to inspire with my regression that has taken place this last year.
Somehow I hurt my self last fall and my recent MRI says I ended up with a few bulging discs. So many of my clients have this as well, including my son who has 6!! I just didn’t know how limiting it was until I was put to the test.
It’s tough starting over after an injury. My brain says I should be able to do burbees, pushups and sit-ups when my lower back is screaming “ take it slow” and my physical therapist concurs.
Getting back into shape after muscles have atrophied take time and consistency and may be humbling. But being humbled usually opens your eyes to a different perspective (at least it has with me) and that new perspective, I believe will make me a better coach. So this is me being accountable to you.. Ab and Core Workout 🏋️‍♀️ ✅ and 1 qt of water 💦 is down the hatch!! ✅

04/03/2019

How many of you have lost and gained the same 10, 20 or 30+ pounds over and over again? Not only is this extremely frustrating, but when this is repeated often, it can be super harmful to your body and can really play a mind game on your confidence and self esteem. Sound familiar?

If there is one message I would like to get across to you, it would be “Diets Don’t Work.” At least they don’t seem to last long-term. Do yourself a BIG favor and instead of trying the latest and greatest fad diets, pills, drops and potions, consider dropping the word “diet” from your vocabulary and replace it with “healthy lifestyle.”

Healthy lifestyle is a choice that starts with a decision. But unlike dieting, there will be no end, there can’t be, not if you want to maintain the new “YOU” forever. It is through making good choices, eating healthy, moving your body and changing your behaviors that will keep you happy, healthy and leaner for the rest of your life. Think of lifestyle as a journey.

How To Get Started?
1. Start by removing the word “diet” from your vocabulary.
2. Replace the word “diet” with “healthy lifestyle”.
Prepare yourself mentally to live healthy the rest of your life (notice I didn’t say perfect.)
3. Begin. Take action. Start now. Don't wait until Monday.
4. Improve a little every day
5. Surround yourself with positive, uplifting and supportive like minded people (like me!)

I know it can be scary but don't try to find a shortcut, they don't work. And if somewhere along the way you stopped believing in yourself, let me remind you "you are able, capable and deserving." Getting to that mindset may take a while, and the road traveled may be challenging, but in the end, reaching your healthy weight will be done right and because you chose the right path you will know how to maintain your healthy weight forever!