Moderation Mindset-With Camilla Dempster

camilla DempsterI hope you were able to download my first podcast last week. If you missed it, you can check it out here
Every Wednesday I will be interviewing a new guest who will help you Experience your Potential. If you have someone in mind (maybe you have a great story to share?)  that you think would be an amazing guest, please help connect us!

TODAY, In episode Number 2 I interview Camilla Dempster!

 

Listen Here =======>> #MODERATIONMINDSET

Cam and I discuss everything from abuse in relationships, PCOS, taking leaps of faith eating disorders and how to balance our three brains (Head, Heart and Gut) to make the best possible decisions for ourselves! There are a few swears, so listeners discretion is advised.

Cam teaches women how to grow their own self-respect, live a #moderation247 life and trust themselves again after many moons of diets.

She’s here to take women from a place of restriction and self sabotage to power, confidence and happiness in body, soul and mind.  To give women, just like you, the invitation to define exactly what you want from your health, fitness and lifestyle. Then the ability to choose how you’re going to get there.

She firmly believes that everyone should feel ‘enough’ and empower women to build beautifully functioning bodies.

What you’ll find with Cam is a somewhat messy yet dreamy concoction of multiple facets of what she does and has a deep rooted passion for.  And that’s going to be stuff to do with fitness, nutrition, mindset, pain management, lifestyle tweaks and a rad-ass-tribe of women all looking for the same thing.  Radical self-respect

You can find Camilla at www.nlperform.com and @camilladempster on instagram

If the life coaching that Camilla describes is what you need, you can reach her below:

WWW.NLPERFORM.COM/GO-AHEAD-COACHING/ 

WWW.NLPERFORM.COM/MODERATIONMINDSET/

The Above is the link for Camilla’s 14 day check in online challenge to teach women to ditch the binge/restrict/guilt cycle.  I give inner mindset skills and out physical moderation skills.

As always, you can find me at @operationlean on Instagram and Project Lean on Facebook! See you here next week!

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Bringing Back the “Pupcake”

These AMAZING muffins/cupcakes are kinda special to me, because they were the FIRST baking exprience my daughter Haley and I had together, and she couldn’t wait to try the “pupcakes” she made.

The best part, they are healthy and she thought they were DELICIOUS, moist, and decadent. I don’t feel the least bit guilty making them time and time again!! 🙂

The first time I posted a blog for this recipe was 2014, my how time flies. It’s been ages since I’ve made these and they are just as good as I remember !!

Could do without the sprinkles

Double Chocolate Cupcakes

Ingredients:

• 1 3/4 Cup Oats

•  3 Egg Whites

•  3/4 Cup Saco Premium Cocoa

• 1/2 Cup Unsweetened Applesauce

• 1 Tsp. Pure Vanilla extract

• 1/2 Cup FAGE Total 0% Plain Greek Yogurt

• 1/2 Tsp. Cream of Tartar (or 1-1/2 Tbsp. vinegar)

• 1-1/2 Tsp. Baking Powder

• 1-1/2 Tsp. Baking Soda

• 1/4 Tsp. Salt

• 1 Cup Hot Water

• 1/4 cup + 2 tbs Stevia In The Raw

• 1/2 Cup Semi-Sweet Chocolate Chips (or use white chocolate or peanut butter chips)

• I’ve use a little mint extract to make chocolate mint cupcakes and they were divine!

Directions:

• Preheat oven to 350 degrees.

• Line (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.

If your boyfriend doesn’t own a muffin tin 😉 cupcake liners on a baking sheet worked just fine!🤪

• In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.

I didn’t blend this time because my food processor is packed and they turned out just as good

• Place mixture in a bowl and gently stir in the chocolate chips

• Scoop mixture into prepared muffin pans.

• Bake the cupcakes for 15-20 minutes or untill a toothpick comes out clean!! I find 12 minutes is perfect!! I like them a little gooey 🙂

• Cool muffins before removing from pan.

MACRONUTRIENTS

12 Large Muffins (Serving size 1 muffin)

Calories 75 5g Protein, 12g Carbs, 2g Fat, 2g Sugar and 3g Fiber

Enjoy!! Try them out and let me know what you think!! If you make them, take a photo and tag me on Instagram @operationlean

P.S I’m thinking I may replace some of the oats with some PB2 next time (powdered peanut butter with the fat removed) this would be a way to make that chocolate bean it butter flavour without increasing the amazing calorie count!

 

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The Follow Thru Can be Scary

Have you ever had a plan in your mind, like something big, time consuming and REWARDING, that just keeps getting put on the back burner.
It keeps getting put off over and over cause it’s not integral to your everyday tasks that NEED to be getting done, even though it’s important to you and you know it’s going to make a difference?
Part of your excuse is because it’s time consuming and stressful things keep popping up making you tell yourself that you don’t need to add anything else to your plate.
But REALLY in the back of your mind it’s also because you’re scared.
You’re scared to put yourself out there,
scared to tell your story,
scared of what the reaction others will have regardless of what you HOPE their reaction will be.
You’re scared that what you dreamed up won’t become a reality, no matter how much you effort you put in.
Another perspective could be to think, how much time am I going to waste thinking about this if I don’t just DO IT!
So there’s your answer, just do it!!
You have nothing to lose…
With all of this being said, I’ve been planning to start a podcast for over a year.
I listen to podcasts every single day,
On my Drives To/From Work
During my Workouts,
While Cleaning
Basically any time that I’m doing something that doesn’t take 100% focus, and this makes me feel more productive.
I’ve never ONCE told myself that it had been a waste of my time to listen.
As I listen, I always think of all the things I would want to add to the conversation if I had a chance. I think about what I would love to share through my experiences.
As I get older, and gain more life experiences through all the highs and all the lows,  what I want to teach evolves.
I don’t think I’ve been quiet about how stressful these past couple of years have been, despite all the highs that came along with them!
Through these experiences, I feel like I have so much to share.
Every time I do, the dialogue opens up and I find out, I’m not alone. I suffered by myself for most of it, cause I didn’t want to bother friends,family, or acquaintances with the details, little did I know, it would have been a lot easier on me if I did!
Once the biggest recent stress was wrapped up last month, my plate felt empty, which is NOW why I finally have time for my passion project:

My Podcast-

Experience Your Potential

Copy of Podcast Cover
I’m interviewing AMAZING women who have come from very stressful situations (all different) but have persevered through the negativity, abuse, shame, stress, heartache, and so much more, to become INCREDIBLE members of society because they believed in themselves, worked hard, and didn’t give up!
My hope is to reach all women who are struggling and showing them that there’s still hope.
To show them that their future is bright and to give all of us as MANY examples of triumph as possible
My Plan was to Have Episode 1 Released in January, but like life can be-SHIT HIT THE FAN, and it got put on the back burner again. Deadline Missed…but that’s ok, cause I didn’t give up!

So TODAY, I’m releasing Episode #001-MY STORY

In this first episode, I tell the quick version of my story, and my plans for this podcast. Over future episodes, I will get a lot deeper into my story as I chat with my phenomenal guests!
Meanwhile, I’ve been trying to get ahead with recordings, so I can release an episode each week.
I have my first guest under my belt (who was AMAZING by the way, I can’t wait for you to hear it) and 4 more AMAZING ladies already booked and ready to go.
Download on iTunes HERE and subscribe so you don’t miss any future guests that could change your life.
When you’re done, if you love it (or if you don’t) please please please leave me a review, good or bad. I want to make every single episode better!

One thing that won’t change (viewer discretion is advised) is that there is foul language. Myself AND my guests are passionate about our experiences, and it comes out with the odd (or frequent) slip of the lips.

I also know, that when I’m happy, or excited, I’m really happy, and I laugh too loud, and that will be a work in progress!

Regardless, let me know what you think,
I couldn’t be more excited to be getting this out and into the world, and hope that we can all change for the better one episode at a time
P.S If you know someone who has surpassed the odds, and has become magnificent, please let me know. Finding amazing stories that NEED to be told is challenging, and I could use some help finding the best of the best!
Steph
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Get in on the slimdown!

 

Copy of Copy of Copy of Copy of social media

Have you been making excuses for long enough?

Is it always, “I’ll start after this next party, or family get together?”

Are you struggling with sugar cravings? 

Do you Feel Bloated?

Are you unmotivated to get moving?

Are you wanting to make changes but need a kick in the ass, support and a plan from someone who has been there?

I CAN HELP.

Picture yourself in 11 days, with a brand new outlook. A better mindset, a tighter physique, a more energetic spirit, and the belief and tools to keep making progress all the way through all the summer festivities!

I KNOW you can do it, because I DID.

In 11 days you could feel:

  • less bloat
  • fewer sugar cravings
  • decreased stress
  • more alert and focused
  • decreased inflammation
  • more energy
  • more confidence
  • more in control
  • more muscle tone and less belly fat

WHAT YOU’LL GET.

  • One-one support with me
  • A private FB community for support and tribe
  • A step by step program to show you what to eat and best timing for best results
  • Exercise ideas to meet you where you’re at and challenge you for your best transformation

Trust me, nothing feels better than meeting your goals, making big changes, and SUCCEEDING with the follow thru, all the while, making amazing friends from all over the world. Friendships that will last a lifetime!

Message me here for more details!!

6 Tips to stay motivated to work out

1. Remember why you started:

When you FIRST decided to start workout out, what was the reason?
Was it to lose fat?
was it to decrease your Cholesterol levels?
Was it to prepare to rock a bikini on an upcoming vacation?
Was it to better keep up with your busy family?
Was it because of how much you love it, and how great it makes you feel?
Whatever the reason, there WAS a reason you got started. NEVER stop reflecting back to those initial thoughts that made you start with fitness in the first place. It was important enough to you to get started when you had no clue what you were doing, and it is just as important for you now. Remember, even if you’ve met your goals, you won’t maintain them if you stop!

2. Ask yourself “will I regret skipping this workout”:

If your plan consists of 5 workouts a week, and it’s Friday and you’ve only completed two…how do you feel? If you skip this Friday’s workout cause you just don’t feel like it, there will be no way you will reach your goal by the end up Sunday (unless I suppose you double up one day, which I don’t recommend) How do you feel when you make that decision? Even if you are well on your way to reaching your longer term goals, it feels like you failed when you don’t achieve your weekly goals. You made a deal with yourself to get it done, and you can’t help but feel like you’ve let yourself down. So before you throw in the towel, think first about how you will feel Saturday morning (and maybe remind yourself of all the other times you got it done when you didn’t want to, and how great you felt when you were done)

3. Try a group fitness class:

If you have been working out at home, by yourself, or running outside, anything solitary, it can be more relaxing, less pressure, and more convenient. There’s no doubt though, being surrounded by a class full of other people who a working their asses off increases the energy output of the entire room! Friendly competition and the motivation of others can give you just the motivation that you need to take it up a level! Not only that, but when you start to meet “group fitness friends” you will find that you look more forward to seeing your friends even more than you enjoyed the workout, and that will keep you consistent (and you’ll surely hear about it when you skip class)
One of my FAVORITES right now is F45, which stands for Functional Movements in 45 minutes) check out this link for a studio near you! You won’t be disappointed, and there’s NO excuse when the entire HIGH intensity workout only takes you 45 minutes right?
group fitness

 4. Workout with people who cheer you on:

Start your fitness journey with a friend who has the same goals. Like above, setting goals with others keeps you accountable, and a little push from other people along the really helps. ESPECIALLY when they understand your current situation. You will have another to celebrate achievements and to discuss and work thru challenges with  (you’ll notice that everyone has their moments of struggle)

5. Make a great playlist:

You MAY be like me, and prefer to workout in solitude for better focus, or with a good fitness podcast to learn while you train. You can never learn enough. BUUUUT most prefer an upbeat, motivational, make you wanna dance type of playlist to keep the energy high! Spend some time picking the PERFECT playlist (if you’re like me and know NOTHING about music, ask for help on your social media, you will get tons of suggestions) Leave out any songs that you don’t LOVE and only listen to it when you’re working out. You will end up wanting to do your workout, just so you can listen to your feel good music!
music

6. Track your success:

NOTHING is more motivating than seeing the changes you planned for. Whether it be strength, weight loss, better blood work, or having your clothes fit better…seeing your hard work pay off will motivate the crap out of you! SO TRACK YOUR PROGRESS. Whatever it is that you are working on, write down where you are initially and compare as you go.
TIP: If the plan is fat loss, remember, the scale doesn’t tell the whole story, ESPECIALLY if you are a beginner. Body re-composition is a beautiful thing, which will show HUGE changes in your shape, but maybe not even a pound difference on the scale!! Be sure to take photos and measurements, or use your favorite pair of jeans as your measuring stick 🙂
SOOOO, there you have it! My top tips for staying motivated when it comes to your workouts! Keep in mind, it’s just GOOD FOR YOU! That should be enough, but when that mindset just isn’t cutting it, this list will help 🙂
Do you think you would benefit from help one on one? Check out my online packages HERE
OR
You’re a beginner
Don’t QUITE feel you need One on One attention, or that’s just out of your budget
You don’t necessarily need a custom workout plan to stay active
You don’t want to spend HOURS scouring the internet for information that just ends up confusing you more
You need accountability
You want a weekly plan to learn everything you need to reach your goals over 8 weeks
If this sounds more like you, check out Hijack Your Health in 8 Weeks