PersoNell Wellness Blog

God's Plan : Show Up FOR Yourself

Wed, 29 Nov 2023 23:53:46 GMT

I know I'm not the only one who doesn't like not knowing God's full plan. I mean like the way my patience is set up, I need to know in advance Lord, please and thank you.

OK, sis, sit tight ‘cause here's the message: Naaman in the Bible had leprosy. He was told by the prophet Elisha to wash in the Jordan River seven times to be healed, and he felt some type of way about it because the Jordan River just wasn't good enough for him (see 2Kings 5:1-19). Now fast forward to the blind man (see John 9:6-12). Jesus spit on the ground, made mud, and then put the mud on the blind man's eyes, and boom, he was healed. Now we know he didn't see that coming (lol). Stay focused.

Listen, I needed healing in my body, spirit, and soul. God was like, “Start journaling,” and I was like, “OK, God, that seems way too easy,” because you couldn't have told me that using the ' Show Up FOR Yourself ' journal as a tool to achieve personal wellness, stress relief, and self-growth goals would transform my life the way it did. Because see, it's in the moments of uncertainty that we grow. We have to trust God even when God's plan doesn't make sense to us. Because uh, you ain't never created no heaven or earth anyway. Am I right about it?

God's Plan: Show Up FOR Yourself

I get it, sometimes you (WE) struggle with not knowing God’s plan. I mean seriously, can we get a sneak peek, a roadmap…something, right? Certainly, patience is a virtue, but sometimes I'm out here like, "Lord, a little heads up would be nice!" Amen?!

In those moments of "What's the plan, God?" we have to trust Him regardless. For me, journaling helps me to stop overthinking and turn over the reins of any issue I face to the loving hands of our more-than-capable Father God. It is a great way to keep track of prayers, answered prayers, goals, dreams, and frustrations – like therapy on paper, a written testimony. Who knew a pen and some pages could be so powerful?! He knows. As usual...He knows!

The ' Show Up FOR Yourself ' journal is an anti-stress arrow to wellness and a love letter for your future self. Following the guided prompts will help you build healthy habits so you can show up for yourself consistently. No use trying to pour from an empty cup, right?! Think of it as your refill.

And again, I get it; trusting God's plan isn't always a walk in the park, or as simple as journaling. However, it can be that simple. And, guess what, whether hard or easy, He didn't need to consult us when He created the universe and He doesn't need to consult us about anything now. His ways are higher than ours, and sometimes they don't make earthly sense to us - AT ALL (lol). Be obedient to His voice anyway. God's plan never fails.

Comment below if you're ready to transform uncertainty into wellness, personal growth, and accomplished goals. If you know other Women of God who may be interested in journaling for a faith journey, please share this post.

As for you, grab your ' Show Up FOR Yourself ' journal today. Watch His divine plan unfold in the ink of your pen.

Live Love & Prosper,

Coach Nell

Weight Loss Mindset: 20/20 Thinking

Sun, 23 Jul 2023 07:00:31 GMT

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We are taught seeing is believing, but what if I told you that believing is seeing? What we believe, we can achieve. While some may say I have quite the animated personality, I am not Looney Tunes. Promise.

All too often we paralyze ourselves, our hopes, our goals and dreams based on temporary circumstances, what we perceive to be our limitations, and fear. Oh, and don't get me started on fear. Fear is often illuminated by a lack of information...But, that's a topic for another post. Sometimes, we just need to take a better look at the big picture. Like the photo in this post, everything is not always as it seems at first glance.

Today, I want to encourage you to look beyond your circumstances, limitations, and fears. I want you to wake up...dream big! I want you to realize that the things you want to achieve in life can happen when your life is transformed by renewing your mind (see Romans 12:2-3).

Let's get one thing straight, beautiful souls. Believing doesn't mean everything falls perfectly into place. Nope, I'm not trying to sell you the notion that everything or every day will be perfect. If everything we needed was readily available ALL the time, we would never invent, right?

Put on the proverbial rose-colored glasses. It would be fantastic if you were motivated and inspired to pray and believe your dreams into reality. It'd be a great day if you accepted the challenge to push toward your greater destiny.

Picture this: You've reached that weight loss goal and exceeded all expectations. But wait, there's more! You see your journey as a chance to inspire and change lives – a business venture empowering others to lose weight and gain confidence. Just. What. If?

Oooo, oooo call on me, my hand is up, I have an answer! I have an answer because that's exactly what I did. I saw my flaws as the perfect solution to someone's woes.

Einstein had a point – doing the same thing over and over won't bring new results. So, let's break the cycle and view life through lenses of possibility and success. Believing to see is a life-changing principle that works, not just in physical weight loss but weight loss in every aspect of your life!

Raise those water bottles, y'all. The saying goes, “The eyes are useless when the mind is blind." So here's to 20/20-Thinking! Cheers!

Are you ready to embrace 20/20-Thinking and unleash your true potential? Comment below and share one dream you're determined to make a reality. As women of faith, let's support and inspire each other on this empowering journey to a life beyond limitations!

Keep believing, keep achieving, and keep trusting our savior Jesus Christ.

Live Love & Prosper,

Coach Nell

This post's highlights are: believe to achieve, mindset transformation, 20/20 thinking, overcoming limitations, success mindset, wellness journey, empowering dreams, and fearless living.

2 Easy Tips to Speed Up Weight Loss

Sat, 22 Jul 2023 21:39:48 GMT

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Hey there, fabulous ladies of faith! If you're looking to supercharge your weight loss journey, think of your appetite like the fuel light of a car – it signals when your tank (stomach) is running low on fuel (nutrients). Today, we're revving up that engine and speeding towards weight loss success with nutrient-dense meals.

These tips will help to keep your engine running for speedy weight loss:

Tip #1 Fill Up on Nutrient-Dense Meals

Picture this: a plate filled with vibrant colors and a powerful punch of vitamins, minerals, lean proteins, and healthy fats – that's the nutrient-dense goodness we're talking about! These meals are low in calories but pack a mighty punch, keeping your stomach satisfied and your body nourished.

But, Nell, What's Nutrient-Dense Anyway?

Great question, darling! Nutrient-dense foods are like powerhouses – they provide an abundance of essential nutrients (vitamins, minerals, complex carbohydrates, lean proteins, and healthy fats) relative to their calorie content. Think of delicious fruits and veggies, wholesome whole grains, nourishing seafood, hearty peas and beans, and delightful nuts. These superstars fuel your body without weighing it down, so bid farewell to those hunger signals and say hello to energizing, satisfying, and oh-so-delicious eats!

Tip #2 Hydrate, Hydrate, Hydrate!

Ladies, water is your best friend on this journey! Sip on it before, during, and after your meals to keep those appetite signals at bay. It's like adding high-octane fuel to your weight loss engine. Hydration not only helps manage your weight but also boosts your metabolism and supports overall well-being. So grab that water bottle and drink your way to a healthier, slimmer you!

Now, Allow Me to Bust a Myth

Weight loss isn't about deprivation, ladies. Restrictive diets? Nah, not our style and certainly not MY testimony, okay?! We're all about fueling our bodies with delicious, satisfying meals that power us forward. Back in the day, I tried the whole restriction thing, but let's just say it wasn't pretty. Hunger and frustration? No, thank you, ma'am! Instead, let's nourish our bodies with meals that are filling, high in nutrients, and low in calories, sodium, and processed sugar.

Nell, How Do I Make This Work for Me?

So glad you asked! Here's Your Personalized Plan:

Recap Time! Remember this mantra: "My appetite is triggered by not having enough food in my stomach and not having enough nutrients. I can speed up my weight loss by drinking water before I eat because this will help my stomach feel fuller. And, I will be sure to have nutrient-dense meals."

So, gorgeous sistars, let's fuel our bodies like the powerful machines they are! Rev up your weight loss engine by putting these tips into action. It's time to enjoy the journey of weight loss and wellness, one delectable bite at a time. Easy peasy. Now, go be great!

While you're being great, help another woman be great by sharing your favorite nutrient-dense recipes and hydrating hacks in the comments below. Let's support and inspire each other on this empowering journey to a healthier, fulfilled, and balanced you!

Live Love & Prosper,

Coach Nell

The highlights in this post: nutrient-dense meals, speed up weight loss, hydration for weight loss, weight loss tips, healthy eating, weight loss journey.

Break Free from Bad Eating Habits: 10 Steps to Success

Sat, 22 Jul 2023 06:11:07 GMT

Tired of bad eating habits holding you back from achieving your wellness goals? No worries, because Coach Nell is here to serve up some savvy solutions that'll leave those bad habits in the dust.

Successful weight loss stems from a series of connected changed behaviors. Honey, the steps I'm about to give may not be easy at first, but they have proven to work. What works is all we really want, right? Right.

What's the Deal with Bad Habits Anyway?

Okay, let's break it down! Bad habits are like those clingy exes – they're hard to shake off! They often sneak in from stress, boredom, childhood experiences, routines, and those tempting little pleasures (mental, physical, and emotional). But guess what? We're not letting them steal the show or our joy any longer, amen?!

10 Steps to Break Bad Eating Habits :

1. Recognize the Need for Change

Listen up. It's time to face the truth – those bad habits ain't serving your greater good. Acknowledge that they gotta go and make room for healthier choices that'll empower you on your journey to success!

2. Replace

No need to fret, gorgeous! Instead of obsessing over stopping bad habits, focus on replacing them with new behaviors. Self-care, portion control, meal planning – now we're talking! And hey, why not start using that oven more? Just sayin'.

3. Beware of Triggers

Triggers are like sneaky little devils trying to trip you up. Identify them – mental, physical, emotional, spiritual, and environmental. Then, steer clear of them. Consider unfollowing websites and social media that trigger decisions that are not in alignment with your goals. Pssst, you may have to "unfollow" people in your life too. I'll let you ponder on that. Moving on with setting you up for success.. .

4. Accountability, Baby!

Oh, yes! I've got your back, SIS! Get yourself an accountability partner – that's where I come in! With my expertise, you'll be slaying those bad habits like a boss!

5. Connect with Your Tribe

Surround yourself with supportive souls on the same journey. Together, we'll ditch those bad habits and lift each other up!

6. Mind your Mental Health

Visualize your success, affirm yourself, and keep that optimism flowing. R eward yourself, a nd hey, when you need a little R&R, indulge in some self-care goodies – check out my Wellness Shop !

7. Remember Your WHY

Never lose sight of your motivation. Your WHY is the fuel that'll keep you going when the going gets tough. You've got this, girl!

8. Don't Give Up!

If you slip-up, aye, life happens. Start again...try, try, try again. Remember, it took time to form those bad habits, so you won't lose them overnight. Learn from slip-ups and move on. Patience, darling – Rome wasn't built in a day!

9. Set Cues for Yourself

Tech to the rescue! Set yourself up for success by using your smartphone to set reminders and cues. A little beep-beep can make all the difference!

10. Call in the Expert – Yours Truly!

When all else fails, or if you want that extra boost of success, reach out to me! As a pro in the game, I'm here to guide you toward your health and wellness goals.

Boom! Just like that, Woman of God, you have 10 doable steps to say bye-bye to bad eating habits. Comment below and let me know which step resonates with you the most. Together, we'll make those bad habits history and welcome the balanced, fulfilled YOU!

Live Love & Prosper,

Coach Nell

Post Highlights: bad eating habits, break bad habits, healthy habits, successful weight loss, accountability partner, self-care, mindset, healthy lifestyle, nutrition coaching

When God Calls You Outside of Your Comfort Zone

Fri, 21 Jul 2023 15:00:00 GMT

CLICK HERE FOR THE VIDEO

If you've been feeling pushed out of your comfort zone in this season of your life, this message is for you.

You’ve been feeling anxious and insecure about some people and things that have had to leave your life. But what you're not gonna do is act like all hope is lost. No, ma'am, not on my watch.

I'm here to remind you that God has a purpose and a plan. It's not for your destruction. It's for your growth, for your good, and for your connection with Him. God is not a taker. He's a giver. Rest assured, He has better for you.

So, say bye to the old and be done with it, girl. Because you are being reassigned, redirected, and repositioned for a greater purpose. Trust Him. Trust His process and trust His plan.

When God Calls You Outside of Your Comfort Zone

Listennn, Coach Nell is here to snatch you right out of those feelings of anxiety and insecurity. Here are 7 keys to unlock your season of growth and get you strutting toward that greater purpose with confidence.

1. Embrace the "Uncomfortable"

Let's face it, Lovely, comfort zones are cozy, but does anything extraordinary really happen there? You might be thinking, "Coach Nell, what on earth are you talking about?" Well, I mean sometimes you've got to sashay away from that comfort zone like a runway model! You can start small, nonetheless, dip your toes into unfamiliar waters. Try a new hobby or speak up in that meeting you've been silently observing. Try cooking a gourmet dish, or volunteer to help a ministry you're passionate about. Think of these types of discomfort as just a fancy word for GROWTH, and girl, you want to blossom, amen?!

2. Confidence is Your Superpower

Time to activate your confidence superpower! Put on that power lipstick, straighten that crown, and remember that God has equipped you with everything you need. Confidence is your secret weapon to tackle anything life throws your way, so work it, embrace it, and own it!

3. Get Your Sisterhood Support Squad Together

Who said you had to do this alone? Assemble your fabulous support squad! Don't be afraid to reach out to your team when you're feeling wobbly outside your comfort zone. Share your dreams and aspirations with your besties, family, or even your hairdresser – whoever lifts you up (Team You). Share your journey, seek advice, and draw strength from the collective wisdom of your squad. Know that we're stronger together, and your sisters have your back!

4. Laughter, Because Sometimes You Gotta Snort Your Way Through

If life has taught us anything, it's that laughter does us good like medicine (see Proverbs 17:22)! Laughing not only reduces stress, but it also shifts your focus from fear to fun! So, go ahead, chuckle, giggle, snort if you must – let those good vibes flow!

5. Turn Fear into Fuel

Fear doesn't get to steal your joy! Flip the script and turn fear into fuel. Instead of seeing challenges as obstacles, view them as exciting opportunities. Imagine the feeling of accomplishment when you overcome that fear. Let your goals push you forward, and before you know it, you'll be dancing on the other side of that comfort zone!

6. The Power of "Bye, Felicia!"

Yes, you heard me right! It's time to wave goodbye to what no longer serves you. Whether it's negative people, old habits, or that pesky self-doubt, it's time to kick 'em to the curb! Say, "Bye!" and be done with it to make space for all the good stuff coming your way.

7. Gurrrl, Trust the Almighty’s Masterplan

I know it's tough when things start shifting, but guess what? God has never failed you, and He's got a masterplan that would put even the fiercest CEO to shame! This season of your life isn't about destruction; it's about growth, blessings, and getting even closer to Jesus. Trust that God knows what He's doing, and He's got something incredible in store for you!

So, my sisters in Christ, take a deep breath, square those shoulders, and tackle those discomforts like a pro! C’mon, let's tackle that comfort zone, together! Repeat after me, "I am strong, I trust God's plan to upgrade me to something more fabulous than I can imagine, and I know that He’s got my back every step of the way."

Now, I want to hear from you! Share your comfort zone-conquering stories in the comments below. And don't forget to keep shining His light by hitting that share button because every woman deserves to feel this empowered!

Live Love & Prosper,

Coach Nell

Highlights of this blog post: when God calls you out of your comfort zone, comfort zone, step out of comfort zone, outside your comfort zone, conquer discomfort, support squad, laughter, embracing challenges, Christian women, stepping out of comfort zone, conquering fear, confidence, sisterhood support, fear into fuel, growth, trusting God's plan, embracing change, empowerment, and divine purpose.

Healthy Chicken & Shrimp "Pasta"

Fri, 26 Jul 2019 01:35:32 GMT

Recipe

If I can cook it, you can! The whole process takes about an hour. Meals prepared for days in just 1 hour!

Try it and leave me a comment below!

Enjoy!

How to Boost Serotonin Naturally

Sat, 04 May 2019 04:08:03 GMT

What is serotonin? Serotonin is a natural appetite suppressant and mood booster (which helps with weight loss). It is a chemical produced by nerve cells that functions both as a neurotransmitter in the central nervous system and as a hormone in the periphery. I call it the “Happy Hormone!”

Here are 4 proven ways to boost serotonin naturally:

1. Exercise and other Achievement-based Activities - Physical activity and feelings of accomplishment stimulate the release of dopamine, norepinephrine, and serotonin – mood boosters. Specifically, walking and aerobic exercises, like running and biking are awesome ways to boost serotonin.

2. Food - Having a healthy digestive system is vital for the production of serotonin. Limit foods that negatively affect gut bacteria, such as artificial sweeteners, trans fats, and processed foods. Include prebiotic and probiotic-rich foods in the diet, such as vegetables, fruits, nuts, yogurt, and pickles.

Simple carbohydrates, such as pastas, potatoes, bread, pastries, pretzels, and popcorn can cause high blood sugar levels, increase insulin levels, but also trytophan (the natural amino acid that helps the body produce more serotonin). This is thought to be why simple carbs are so addictive. Instead, opt most often for foods like salmon, poultry, eggs, spinach, nuts and seeds.

3. Sunshine – serotonin is released in response to sunlight. Light awakens the brain and body which triggers the body to assume a need for energy. So, enjoy fresh air and mood-boosting sunshine everyday if you can.

4. Laughter – Turns out the phrase, Laugh from Your Gut, is a real thing! Laughing is one of the easiest ways to increase serotonin, but even so much as a smile or remembering a happy event can trigger its release. Watch a comedic YouTube video, take a stroll down memory lane through pictures on your phone, or get together with your favorite people to have a healthy dose of laughter!

Boost your serotonin, thus increasing a great mood and happy vibes! Just a gut feeling here (tee hee), but seems to me that I just summed up happy and healthy in 4 things you can start TODAY! Go on, go be great!

Live Love & Prosper,

Coach Nell

Weighing Yourself: Impossible to I'm Possible!

Fri, 03 May 2019 01:28:47 GMT

Scale: How do you like that heavy-handed triple scoop of ice cream now!?

You: Ohhh, you sneaky little, judgmental scale! You've been just lurking and waiting for me to mess up, so you can ruin my hopes and dreams!

Sound familiar? While seeing the number on the scale may feel like torture, your scale is not lying. Don't shoot the messenger! It will never say, 'Impossible To Lose Weight'. You have been telling yourself that. It's up to us to take the truth, be thankful for the feedback, and use it to propel us to do better.

In weight loss, the number on the scale will go down when you raise your mindset and change your behaviors. Delete the list in your head of impossibilities. Begin saying, "I'm Possible!" Believe in yourself!

Want to know how to avoid scale rejection on your weight loss journey?

Here are 8 ways to become friends with your scale (or, at least be cordial):

Be patient – fast food doesn't come off the body as quickly as it went in. Don't worry, stay consistent and you'll reach your goal!

Make a plan – your plan should include S.M.A.R.T. Goals (specific, measurable, achievable, relevant, and time-sensitive), as well as rewards and celebrations for achievements.

Create a course of action – prioritize by focusing on what really matters, stay accountable, change your mindset, don't forget this is a lifestyle change, so do things you enjoy, like maybe dance aerobics instead of running on the treadmill.

Affirm – make sure your self-talk (what you say to yourself) is positive and encouraging. Change impossible to I'm Possible!

Journal – keep track of every win big or small. Take note of the not so great stuff too, so you know what to improve on. This includes what the scale so honestly informs you of.

Express yourself – create a weight loss motivation vision board that displays what you want to achieve. Pinterest is great for that. Check out our evolving Pinterest board for ideas.

Be honest with yourself – perhaps you were being petty and the scale isn't a hater after all. Perhaps.

Mindfulness – pay attention to how much sleep you get, how much water you drink, your sugar in-take, and the portions you eat.

If these 8 things are too much for you to handle by yourself, consider hiring a professional. I am available to teach you how to have a healthy relationship with food, and to help you and that scale become besties!

Live Love & Prosper,

Coach Nell

Discover Your Superpower

Sun, 20 Jan 2019 00:34:57 GMT

Super Who? Super You!

What's your superpower? The primary response I get to that question is, “I don't have one.” Being in the weight loss and wellness industry, I've come across so many people struggling with self-worth. I tell ya, it's a plague to humanity!

Now, don't get me wrong, I don't necessarily mean Marvel or DC Comics type of superpowers. Unless, you have a secret you wanna share (wink, wink)!

Listen up, people. I believe every human being is born with a set of superpowers that make them unique, and add value to the world around them in some way. Every. Human. Being. So that includes you too.

OK, I hear ya, I hear ya, ”I WISH I had superpowers! Don't you think I'd know if I had superpowers?” That's what you were thinking, right? The thing is, you may not be able to recognize your superpowers. It’s not unusual for people to diminish and discount their strengths, or even disqualify them because their skills, talents, and/or gifts come so naturally.

I have several superpowers, but the one that stands out most is Positive Energy Transmission. There's probably a technical term for what I'm about to describe. If there is do me a favor and leave the term in the comments please and thank you <smooches>. For now, I'd like to call it Positive Energy Transmission.

I can remember from being a child and to this day, hearing people say to me, “You're always so happy,” and “Just talking to you made me feel better.” Or, with tears dripping, “How did you know I needed a hug – you don't even know me!” Somehow, even as a child I instinctively and intuitively shared my oversupply of positive energy, in many cases, with people who seemed to have more than enough. Only to find, those people were running on empty.

It was many years before I accepted this ability to transmit positive energy the way I do is not inherent in everyone. Everyone doesn't get that "feeling" or "sense" for the same things I do. Once I accepted that fact, I began a journey of learning how to protect my positive energy from people, environments, and thought processes that once took advantage of, drained, and robbed me of my superpowers, thus becoming my Kryptonite. Been there, learned that.

How Do I Discover My Superpower?

First things first. Ask the Holy Spirit to reveal to you the superpowers God gave you. Your superpower is usually directly related to something somewhat contradictory. For example, you may not like a big-to-do made about your good deeds but love to shine a light on someone else's. And, consider this - just about every superhero story begins with loss, pain, or struggle eventually leading to the discovery of the power within.

Real-life Superheroes offer hope, inspire us to live our dreams, and be our best perfectly imperfect selves. Traditional schools and teachers don't nurture this, and jobs don't either once we graduate (if we graduate). We’re pressured to conform to someone's idea of who we should be. We forget about our superpowers later in life because our parents and teachers don't know any better, therefore; ignoring, minimizing, or even attacking our authentic natures. Even worse, we abandon our true selves to adopt a societal image and do “what everyone else is doing” to be considered successful.

Ask yourself these 6 main questions to discover your superpower:

1. What comes naturally to you?

Take your time to think and identify areas you excel without much effort - things you may have been doing even as a child. Or, things that may sometimes take you out of your comfort zone, yet you appear confident and seemingly fearless to others!

2. What are you passionate about?

What do you love to do, read about, talk about, dream about? What could you do over and over again without tiring of it? What gets your full attention? Do you have a favorite hobby? Where do you spend your leisure time?

3. What makes you a little weird?

Do you tend to say or do things that go against the grain? Keep in mind, that the most wonderful minds and superpowers come from those who embrace their weirdness.

4. What would you do if money wasn't a limitation?

If you won the lottery and became rich overnight, would you still do what you're doing now? If not, what would change?

5. What do people love about you?

Do people often ask you for your opinion or advice? Chances are you have a skill or talent you take for granted that your family and friends cherish. Pay attention to these clues.

6. Are you more in tune with your senses than others?

Are you able to create a vision for yourself or others? Can you help people work as a team? Are you an empath? Do people feel better after talking with you or being in your presence? Are you good with details? Are you intuitive? Do you have an excellent memory?

Meditate on those 6 main questions and you will discover you have more superpowers than you thought. Embrace your newfound powers and apply the insight you've received.

Superpowers Don't Make You A Superhero

A person choosing to use their superpowers to improve the lives of others is what makes a Superhero. The challenges, and courage to face fears, struggles, and decisions equip and strengthen a Superhero beyond normal human powers.

Identifying our superpowers helps us appreciate the superpowers of others. The more I understand my strengths, the more I understand my weaknesses were never meant to make me inferior, they were meant to unify. Where I'm weak, you're strong, and vice versa. We're “Better Together!”

Again, I ask, what is your superpower? Drop me a line in the comments section. I hope I've encouraged you to dust off your cape and soar, but take the mask off, will ya?! The world would be a better place if we knew your “secret identity." Promise.

Live Love & Prosper,

Coach Nell

New Year, New You or Nah?!

Sun, 06 Jan 2019 08:17:29 GMT

It's that time of year again...New Year Resolutions! Bright-eyed, bushy-tailed, hopeful claims of weight loss goals, renewed gym memberships, meal prep promises, and self care motivation have been flooding my social media timelines. Unfortunately, most of the writers of these inspiring posts will find their aspirations short-lived, abandoning their well-intended resolutions within a month.

Let's be honest with ourselves...New Year, New You is just a catchy theme if you don't change your mindset and your behaviors. If you don't have an effective action plan to achieve your goals, you may as well wish upon a star, or click the heels of those new gym shoes together three times! You need a plan and, more than likely, help implementing that plan.

It's OK to get help for weight loss and wellness. This is where I can be of service! You don't need disappointments, a quick fix or some cookie-cutter, one-size-fits-all diet. You need help identifying the root cause, contributing factors, and in taking action to reverse the damage.

I'm personally here for you as your one-on-one Coach and Accountability Partner to get you to your weight loss destination. You don't have to go at this without direction, guidance, and understanding. Whether you just want to lose 10 lbs or 100, together we can tackle the real issues surrounding weight loss. I'm even talkin' issues like Type 2 Diabetes, Rheumatoid Arthritis, and High Blood Pressure. Yep, the symptoms of all these ailments can be a thing of the past! As I've done with many others, I can give you the tools you need to make mindful behavior changes as a lifestyle and path to optimum health.

Many weight loss resolutions falter because they focus on the wrong things. For example, diets tend to focus more on willpower and discipline - a recipe for failure. Now, don't get me wrong, you must take control of and responsibility for your eating and exercise habits. Think accountability, consistency, and SMART goals. SMART is an acronym for specific, measurable, achievable, relevant and time-bound. Again, this is where I can help!

Are you ready for your Before...AND After pictures? Excited to experience a New Year, New You for real this time? I believe this is your year! You deserve to put time, money and energy toward living your best life - without feeling guilty. Let's do this! I c an't wait to witness your transformation.

Live Love & Prosper,

Coach Nell

20 Tips To Get Back On Track After Thanksgiving

Fri, 30 Nov 2018 23:50:16 GMT

Thanksgiving seems to be the catalyst to holiday festivities. It's the ultimate start of refocused attention to our many blessings involving family, friends, fun and of course, FOOD!

If you're like me, you are thankful for the fact that almost everyone in your circle of family and friends can cook well and never hesitate to bring their signature dish to the table. Thing is, there is much more temptation to “taste test” every delicious dish like 8 times! Suddenly, you're “forced” into making a to-go plate in order to recreate that yummy-food Happy Dance moment. It’s enough to make you want to throw in the towel and completely disregard weight management for the whole month of December — BUT, don’t you dare! You CAN get through the holidays without eating your face off! Here are 20 tips to help you regain control of your weight.

Tip 1: Set Realistic Goals

Start right away. Whether you want to get back to the weight you were before Thanksgiving, or continue to lose weight, you should set attainable goals that you can follow through with.

Tip 2: Get Back To Your Norm

No skipping meals. The body loves consistency, so meal regularity is important in restoring balance through increasing metabolism and regulating hunger hormones, blood sugar and insulin levels.

Tip 3: Portion Control Carbs

Keep carb portions small and get rid of any leftover sugary foods and desserts. Give them away at church, work, or invite people to your home to take them far away. Someone else can adopt the extra pounds!

Tip 4: Balance Meals With Protein & Fiber

Stay full longer. Since protein and fiber digest slowly and take longer to reach the bloodstream, insulin is released gradually, helping the body maintain healthy glucose levels.

Tip 5: Sleep Like A Rock

Lack of sleep may increase your hunger hormone levels, increase cravings, and is linked to lower metabolism. Go for 7-9 hours of uninterrupted sleep to reap the benefits.

Tip 6: Get An Accountability Partner

Choose someone who is aware of your weakness, helps you build on your strengths, and challenges you to be the best you. As a coach and specialist in this area, I'd love to work with you! Call me, let's get started!

Tip 7: Pay Attention To Your Body

Eat slowly and stop when full, even if you haven't finished your meal. Pay attention to your body's signals such as bloat or lack of energy. Again, no eating your face off!

Tip 8: Set Fire To Fat

Burn fat by getting your muscles moving and your heart rate up. Increased activity and exercise boosts the metabolism. Hey, it's Cuffing Season, I'm sure you can think of a few ideas to get your blood pumping (wink, wink).

Tip 9: Manage Stress

Those who are stressed commonly have high levels of the belly fat causing hormone Cortisol. Prayer, meditation, music, breathing techniques, journaling and exercise can relieve stress.

Tip 10: Practice Mindfulness

Avoid impulsive eating. Think before you eat. Ask yourself, “Is eating this food worth it?” Set limits for yourself and stick to your goals.

Tip 11: Positive Thinking & Affirmations

Slipped up? Don't feel guilty. Guilt leads to more over-eating. Remember you're awesome and WILL meet your goal! Keep it movin' and make healthier choices the next time you eat.

Tip 12: Avoid Processed Foods

These foods contain excess sugar, sodium and unhealthy fats that are not good for weight control. Focus on meals and baked goods made from whole foods rather than out of a box.

Tip 13: Drink Water Only

Nix liquid calories such as sugary drinks and alcohol. Combine plain water with proven fat-burning “superfoods” such as lemons, berries, green tea and ginger to create detox water.

Tip 14: Plan To Prevail

“A man without a plan, plans to fail.” Get rid of leftovers, replenish the fridge and pantry with healthy foods, meal prep, plan splurges, and don't go to holiday parties hungry and without a plan.

Tip 15: Swap It, Don't Stop It

Eat foods you enjoy just by swapping unhealthy for healthy ingredients. Try alternatives like organic Stevia instead of sugar, cauliflower pizza crust instead of the traditional, coconut oil instead of cream, and dark chocolate drizzled nuts instead of a candy bar.

Tip 16: Snack Smart

Speaking of dark chocolate, scientists speculate that flavonoids in cocoa play a role in regulating metabolism by alleviating stress. Don't go overboard though, 1.5 oz is more than enough. Frozen grapes, almonds, kale chips, and seeds are other smart snack choices.

Tip 17: Weigh Regularly

Some find it beneficial to check their weight daily, while others are successful weighing themselves once or twice a week. The number on the scale is not finite, just informational.

Tip 18: Say Enough Is Enough

During the holidays, you can't avoid the mounds of food at every turn, but you don't have to eat it all. Eat only when you're hungry, take your time eating and don't stuff yourself. Once again, don't eat your face off, k?!

Tip 19: Spice Up Your Life

Add spicy seasonings to your food to increase your metabolism. Capsaicin, the compound that gives peppers their kick, is linked to lowering bad cholesterol and increasing metabolism.

Tip 20: LOL!

Thank your funniest friend! Laughter burns calories, boosts the immune system, lowers blood sugar levels, releases endorphins and increases “happy” hormones such as serotonin. So, laugh out loud often!

Using these tips will help you get your waistline back on track. If you are in need of more personalized, one-on-one coaching, please do not hesitate to contact me.

The New Year is just around the corner. Sign-up for one of my weight loss programs as soon as possible to ensure you have a spot for the month you want to begin. Spaces fill up fast.

Wishing you all a happy and healthy holiday season...face in tact LOL!

Live Love & Prosper,

Coach Nell