Sugar Scripts for Any Occasion

Sugar has been a part of my life since I was an infant.  And believe me… I was not born with this superwoman “sugar-is-not-appealing” strength.

I had to go through so many times of breaking my addiction, then getting addicted again, then breaking the addiction, and getting addicted again before I finally figured some things out.

Now that I know how devastating sugar is to your weight loss goals and how it wreaks havoc in the body, I want to share some tips on how to handle yourself in social events where you are constantly offered sugar left and right.

Feartured - Sugar Scripts for Any OccasionAll of us have been in this situation…

You’re in a party and suddenly someone comes to you and gives you a piece of cake.

I believe that we deserve to have other options than just saying”Yes” out of guilt and eating that piece of cake.

If this is not the day that you planned to have your cheat meal, then there are several things you can do and say.

If you’re offered a piece of cake, you can say…

“No, thank you. I’m good, thanks very much.  Have you seen the rainbow today?  Wasn’t it lovely?”

This is called Deflection.

You say “No”, thank the person, and then follow it with a small talk about a general but interesting topic.

This will take the person’s mind away from the sugar and from recognizing that you don’t want sugar (which makes them question your sanity or wonder what’s wrong with THEM to not have the willpower to say no to sugar… none of which has anything to do with you).

If Deflection does not work, use an Excuse.

You can say, “No thank you. I notice that when I eat sugar, my skin breaks out.  Must be an allergy.”

Usually they stop at the word allergy.

In here, you give an actual reason and the person won’t take offense as you are taking full responsibility for your experience.

The Life-Changing-Event Excuse

The last step is to use when you’re confronted by a super aggressive sugar-pusher (aka your Grandmother) who may use guilt or even force to shove the sugar in your face.

This is when you need to pull out your big guns and go strong by saying that you are preparing for a contest or that you’re getting ready for a vacation at the beach.  Tell them that you’re feeling great about the progress that you have been making.

You can then follow it up with another conversation about something that interests the person. What is their absolute favorite thing to talk about? Use that in this context now. You will need all the secret weapons you can handle in order to block this level of attack.

In our society today where social events center around food and sugar for that matter, we will be faced with these challenges.

It’s best to tackle them head on with preparation and consciousness.

These scripts have been working for me for years.

So next time, when you’re in a party, you can try to use these lines and see how they work for you.

And when you do, I want to hear more about it.

Your Fitness Coach and Script Writer,
Love and Light,

Andréa

 

Let me help you overcome your sugar addiction.

Cook Your Way to Weight Loss

Do you have the habit of relying on other people or places to feed you?

From fast food restaurants to a bag of chips in a convenience store, there is always a place where you can grab food, quickly and easily.

Every time you step outside your door, remember that you are venturing into a place full of temptations.

And you don’t want these temptations to catch you off guard.

Eating out can be treacherous because you don’t really know what they put in their dishes.

I’m not saying  that you can never eat out, but most of the time, you will probably be eating from home.

The fact is, cooking or preparing your own food is the only way to know what you’re eating.

You will be confident that you are able to nourish yourself with natural ingredients that are so important for your healthy weight loss journey.

If you have not done this before, a great way to start is to plan what you’re going to have for the week, or even for the next 2-3 days.

You can prepare your grocery list and buy the ingredients all at once.

Cooking Your Way to Weight Loss2Have a prep or cooking day for all your meals.

Put your cooked food in different containers and store them in the freezer.

This way, you can grab them when you’re in a hurry for a morning meeting or when you’re coming home tired from work.

Bring some packed healthy meals wherever you go so you won’t be limited to only one option which is to buy from a restaurant or a fast food drive through.

When you do this, you will know exactly that what you’re eating is great for you.

Your food will provide you with the nutrients that your body and mind needs.

This will help you eliminate cravings and avoid having chemicals in your meals.

Cooking and Preparing your own food may need some getting used to.

Trust me, when you learn this, you’re going to come to enjoy this time for yourself, and your confidence will increase more and more as you do it regularly.

Your Cooking Fitness Coach,
Love and Light,

Andréa

 

For more natural weight loss tips, go here.

 

Taking Care of Yourself is Not Selfish

As women, our society sees us as the nurturers.

We are the ones who take care of others even at the expense of ourselves.

We feel that we are selfish when we take care of our needs first before attending to the needs of others.

We go out of our way to do these things for other people and feel guilty when we do things for ourselves.

Now, I want you to pause, think deeply and ask yourself…

Is giving to others at the expense of yourself a positive experience for you?

Do you get to the point that you run out of energy because you have not taken the time to replenish yourself first?

I’m not suggesting that you stop giving to others.

Let’s just reframe your viewpoint of giving.

Be Your Number One Priority

Say this to yourself:

“It is not selfish to take care of myself.”

Say it again and this time, mean it:

“It is not selfish to take care of myself.”

When you take care of your needs first, you will give from a place of abundance.

You are fulfilled from within, and you will be able to give your best energy.

You will become a better lover, mother, friend, a better person.

Start by giving yourself one hour a day for your needs for you to take care of yourself.

You deserve to feel complete and cared for before you share yourself to the world.

And YOU are the best person to do that to yourself.

Learn the joy you get when you love yourself the most.

You’ll find that your ability to love and care for others increases infinitely.

An Advocate of Loving Oneself,

Love and Light,

Andréa

 

Join us as we explore the wonderful journey of loving yourself completely.

Fat Melting Recipe “Turkey Chili”

Turkey Chili

Turkey, beans and chili…Who can go wrong with that combination? This dish has a rich and deep taste that lingers in your mouth.  It’s packed with natural power proteins that make you stay full longer and eliminate cravings. Enjoy every bit of its flavorful kick!

Ingredients:
1lb. of Ground Turkey ( ½lb. ground dark Turkey + ½lb. ground white Turkey works best)
1 Tbsp. Coconut Oil
2 Cans Diced Fire Roasted Tomatoes
2 Cans Lukewarm Water
1 Can Organic Black Beans (rinsed, drained)
¾ C. Red Onion
½ C. Red Bell Pepper/chopped
½ C. Yellow Bell Pepper/chopped
½ tsp. Chipotle Chili Flakes
1 tsp. Fresh garlic (minced)
1 tsp. Green Chili’s (diced)
½ Packet Stevia in the Raw

Turkey ChiliSpice Mixture for Turkey Chili:
2 Tbsp. Chili Powder
1 tsp. dried Oregano
1 tsp. granulated Garlic Powder
½ tsp. Cayenne Pepper (Turn up the AMP if you like more heat)
½ tsp. dried Cumin
1 Whole Bay Leaf
Dash of Nutmeg
Fresh chopped Cilantro (top garnish)

Directions:

In a small mixing bowl, combine all dry spices and set aside.

In a large Dutch oven, add diced fire-roasted tomatoes, 2 cans of water, black beans, bay leaf & Stevia.  Bring to a slight boil. Cover and continue to simmer.

In a large frying pan, heat coconut oil over medium heat.

Add turkey and brown thoroughly about 10 minutes, stirring frequently for even cooking.

Add dry ingredients to browned turkey and simmer for a 5 minutes longer.

Add turkey mixture to simmering tomatoes & beans.

Stir and bring back to gentle boil.

Lower heat and Simmer another 45 minutes. Serve hot with chopped cilantro.

 

Get more naturally tasty and healthy recipes in my “100 Fat Melting Recipes” book which is included in the BikiniButt Program.

Fat Melting Recipe “Simple Kale Salad”

Wonder why there’s so much buzz over Kale ?

It’s a great source of fiber, healthy carbs, vitamins and minerals  that you need to feel light and energized all through out the day.

Try this easy-to-make, flavorful salad and it will definitely put all your doubts about this green leafy veggie to rest.

So simple, yet so delicious!

Ingredients:

1 bunch kale, washed
1 tbsp. virgin olive oil
3-4 red onion slivers
1 tbsp. almond slivers
Sea salt and freshly ground black pepper, to taste

Directions:

Thoroughly wash the kale, and cut or tear into small pieces.

Place kale in large mixing bowl and gently massage olive oil into the leaves. (This softens and moistens the kale for the best texture.)

Main Simple Kale Salad

Next, toss in the onion and almonds.

Season with sea salt and black pepper.

 

For more great recipes, check out my “100 Fat Melting Recipes” book included in the BikiniButt Program.

Love Yourself

In our culture, there is so much pressure to be “in love”. We are told that if you don’t have a romantic partner, you’re unattractive, unlovable and even broken.

I remember an x-boyfriend telling me once that if a woman hasn’t been married by the time she’s 25, men automatically think there is something wrong with her. She’s considered “damaged goods”.

We watch movies with lines like, “You complete me” and we never stop to question how these messages are impacting the most important relationship of your life… the relationship with yourself.

This Valentine’s Day, I’m celebrating something different.

For the first time in 16 years, I am not in a co-dependent attachment with another person. 16 years!

And while the temptations to couple up are everywhere… I’m choosing something different this year.

I’m celebrating love for the true love of my life.

The one relationship that has been there from the beginning …

The one relationship that will carry me through every step of this lifetime’s journey…

The only relationship that will truly never end…

The relationship with myself.

So today, instead of pouring out affection onto another person, I’m choosing to adore and cherish me.

Here’s how I’m going to do it:

– I’m going to write myself a love letter (and mean it)

– I’m going to take a really long meditation (because I deserve it)

– I’m going to invite my yoga practice to show me something that I was never ready to see before (and I’m going to not resist it when it comes up)

– I’m going to dress in clothing that makes me feel the most beautiful and alive as possible (because it’s fun)

– I’m going to wear sexy underwear that no one else will ever see (because it’s my special secret)

– I’m going to consciously forgive myself for ONE thing that is no longer serving me

– I’m going to laugh as loud as possible

– I’m going to dance as crazy as my body will let me

– I’m going to sing as loud as I can

– I’m going to challenge myself to find one new way of loving and adoring myself without hesitation

– I’m going to bath in candle light

– I’m going to drench my body in sacred oils, caressing my skin with the love and care of a devoted lover, worshiping the glistening light that dances with every stroke

– I’m going to give myself as much pleasure as I want

– I’m going to sleep in a caccoon of peace, cuddled and nourished by the blanket of love that is surrounding me

… sounds like a great day! 😉
Wherever you are in your own journey of self-love, my hope is that you will find ONE way to adore yourself today.

If you are in a romantic relationship that fills you up, then this will only make it more pleasurable.

If you are in between romantic partners, then you can use this ritual as an opportunity to raise your vibration to attract people that are vibrating on a higher and higher level of reality.

When you are in pain, you will attract others at that level.

When you are in love, you will attract love.

Here’s to the celebration of love!~

Your Self-Love Coach,
Love and Light,
Andréa

If you are ready to truly, wholy and authentically LOVE yourself (inside and out) then let’s go here.

 

 

Find The Motivation From Within

Are there days when you’re feeling heavy, wanting to lay your head down and just curl up in bed?

You know that you have to get up but your body has no desire to do it.

You dread the torture from exercise and  you force yourself to eat healthy.

You’re fighting a war with your mind and body and you just can’t win.

Has your motivation been zapped away?

I hear you.

I am a fitness coach and a fitness expert and still, there are days when I feel exactly like this…

…days when I do not want to exercise or eat healthy.

Instead of beating yourself up and feeling guilty about a “wasted” day, be gentle with yourself.

Know that is part of the process.

Motivation is a journey, not a destination.

Find the Motivation From Within 2It will keep getting stronger and it becomes a part of your being.

The motivation to a healthier life is inside you.

You will never lose that as long as you know why you started this journey.

The flame may not be strong now but when you tap into it, you’ll see it alive and burning.

You’ll feel the motivation coming back.

Remember that there will be days like this and it’s all part of the adventure.

The important thing is you accept it, move on and decide that tomorrow is another day…

…that you will get back on track and continue on with your journey to healthy and natural weight loss.

I Believe In You,

Love and Light,

Andréa

 

Let’s get you motivated and fired up today.  Join me.

Less Cardio for Weight Loss

Did you know that even if I do lesser cardio than before that l am still fitter and leaner than ever?

This may sound unbelievable, I know.

We have been led to believe that it’s healthy to do hours on the treadmill.

That we should run for miles to get a toned physique.

That we should spend most of our exercise time doing cardio.

Another problem with cardio is that women tend to be compulsive with cardio.

We become addicted to it.

The truth is, it’s not healthy for your body’s metabolism.

When you’re doing high intensity cardio over long periods of time, you burn off glucose, which is sugar.

However, when you’re burning off sugar, you’re actually craving sugar.

You’re training your body to use sugar as fuel and this can lead to more and more intense sugar cravings.

Cardio can also burn muscles when you do it for too long.

It doesn’t burn off fat.

What our bodies need are intense bouts of cardio followed by slow walking or resting.

These are called Intervals.

An example of this is when you do a 1 minute sprint followed by a 2 minute walk.

You can also do a 2 minute run followed by a 4 minute walk.

It’s always a 1:2 ratio, meaning every spike you do, you do twice as long in the relaxations.

When you do intervals, you spike your heart rate during the bursts of cardio and lower it when you do the relaxation.

This tells your body to hold on to the muscle and get rid of the fat.

You can spend less time on cardio.

You actually become leaner because you get to keep the muscles and not burn it.

What you’re doing is to train your body to burn fat, which means you’re going to be craving fat.

That’s when you know that you’re on the right path.

Your body should be craving fat and not sugar.

Try it and let me know how it works for you.

Let’s be Fat Burning Machines Together,

Love and Light,

Andréa

 

More fitness tips are in store for you. Click here.

Fat Melting Recipe “Ahi Tuna Salad”

Ahi Tuna Salad

Do you want to give your otherwise boring salad a wonderful twist?  This Ahi Tuna Salad is packed with protein, healthy fats and ton of flavors! It’s a complete nutritious meal that’s so delicious you keep coming back for more.

Ingredients
1 tbsp. coconut oil
½ tsp. dill weed (fresh if possible)
½ tsp. lemon pepper
¼ tsp. cayenne pepper
1 ahi tuna steak
1 tbsp. Lemonaise or other mayonnaise alternative (see ingredients below)
2 tbsp. chopped red onion
2 tbsp. chopped celery
¼ c. slivered almonds
1 roasted whole bell pepper (red, orange, yellow, or green)

Directions:

In a medium frying pan, heat coconut oil over medium heat.

Mix herb and pepper mixture and sprinkle liberally on both sides of the ahi tuna steak.

Cook the tuna steak until desired texture is reached or for 3 minutes per side.

Place cooked tuna steak in a bowl and mix well with the Lemonaise, onion, celery, and almonds.

Fill the roasted bell pepper with the ahi tuna steak mixture and serve warm.

Mayonnaise Alternative

Ahi Tuna Salad. mainpng

Ingredients
1 cup silken tofu and add a dash of water
1/2 tsp apple cider vinegar
1/2 tsp yellow mustard
2 dashes hot pepper sauce
1/8 tsp dash white pepper
1/8 tsp paprika
1/8 tsp salt

Directions:

Blend all ingredients well and adjust seasonings to taste.

Refrigerate after making; saves up to 5 days.

 

Check out my “100 Fat Melting Recipes” book  included in the BikiniButt Program for more healthy and delicious recipes.

Power of Positivity

Positive Beliefs Lead to a Positive Life

Do you find yourself constantly wondering if what you’re doing is serving you?

Are you always in state of self-doubt?

Does it seem like happiness is too elusive?

Then it’s time to pause, breathe and change your beliefs.

Fill your mind and heart with positive beliefs.

Make time to sit down and write down a list of your new positive beliefs and how these will benefit you.

For example, you can write “I love to exercise. It keeps me energized, youthful and vibrant. ”

Before going to bed and upon waking up, set a few minutes to read your list.

Close your eyes and imagine yourself DOING and BECOMING your positive intentions.

Constantly being reminded of these beliefs will bring positive changes in your life.

It gives you the power to frame your mind and only do things that serve you.

Day by day, you will see a transformation in the way you think and feel.

It will translate on the outside and you will attract the positive forces to come in.

You will slowly unload the baggage of the past.

You will realize that it no longer matters and what’s important is NOW.

Believing that you can do anything you put your heart and soul into is one step closer to achieving your goals.

It may be losing weight, having more energy or being happy with yourself.

If you start and end your day with positive beliefs, then anything is possible.

Take control and steer your life in a positive direction.

There’s no better time to do it than NOW…

Always Looking at the Bright Side,

Love and Light,

Andréa

 

Join me as I help you unlock your best potential.