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!
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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!

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
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


You can’t lose fat, or keep it off because you are making these 11 fat loss mistakes

Not Eating Enough:

Think of food as kindling for your energy stores. When you are properly fed, your body will body burn through your stored energy from food, and then move on to your fat stores. If you aren’t eating enough, your body decides to break down your lean muscle mass so it can preserve what little energy stores it has, and this leads to and even SLOWER metabolism.
Not eating enough for long periods of time messes with your thyroid function. Your thyroid is responsible for fat, carbohydrate, protein metabolism, and more. Your body has the ability to slow down thyroid output in an effort to maintain energy balance
If you don’t have willpower of steel, eating too little can lead to binging. Have you ever thought your day is going perfect nutritionally, but once you hit the evening hours, you want to eat everything in sight?? Guess what, you probably ended up worse off than if you had just eaten a little more healthy food throughout the day!
Signs that you are under-eating:
  • Always Tired
  • Never Feel Satisfied after meals
  • You lost your period
  • Your experiencing headaches

Right Food Wrong Sauce:

Most Sauces are loaded with fat and or sugar. On top of that, we add WAY too much to our food. It’s not surprising that someone could eat a whole days worth of calories, just putting too much unhealthy dressing on their salad. It’s easy to make that mistake, because sauces don’t fill you up. It’s not uncommon for the salads to have the highest calorie count on the menu at restaurants, just because of the dressings.
Here are some condiments that will add flavor without all the calories…of course, dried or fresh herbs, you can use to your hearts content (limited calories, and great vitamins and minerals)
  • Salsa
  • Wasabi
  • Soy Sauce
  • Worcestershire sauce. …
  • Tabasco/hot sauce like Franks (make sure to check the nutrition label, there could be hidden sugar)
  • Mustard
  • Vinegar

Drinking Calories:

If you want orange juice-eat and orange
If you want apple juice-eat an apple
It’s that simple
For a simple half cup of juice, you can have the whole fruit instead. This will help you feel satisfied, and you will get more of the nutrients that are lost in processing. And really, who drinks just 1/2 a cup of juice. Everyone overdoes it.
Same goes for any other Soft Drink, Energy Drink, Sport Water etc. Way too many empty calories with NO benefit to your body..Stick with water with Lemon and save hundreds, even thousands of calories/day

Snacking Between Meals:

Do you have kids? How many bites of their food do you take/day?
How many times do you eat what’s left over on their plate before putting it in the dishwasher?
When your kid asks for a snack, do you end up craving one too?
You may not notice these calories because it’s just a bite here and there, but they sure do add up!! They probably add up to a few pounds a year actually!

Overeating healthy food:

It’s healthy so I can eat to my hearts content right?
Just because it’s healthy for you doesn’t mean you can go hog wild. You still have to watch your portion sizes. Try measuring for a while, you will be surprised how little a serving is. If you are having trouble losing, start measuring. You could be consuming 1000’s of calories more than you think you are.

Not tracking what you eat:

I always suggest to clients to track, measure and weigh everything for at least two weeks. The longer the better. Journaling your daily nutrition can draw out:
  • Where you are overeating
  • When and even why you may be having cravings
  • Food Sensitivities
  • Nutritional deficiencies
Finding out what your daily intake is while you are maintaining will also help you 10 fold when you are making your future weight loss plan

You aren’t including resistance training:

Resistance training is what builds muscle, and muscle is the part of your body that burns the most calories. So, if you have more muscle, you will have a healthier metabolism, and it will be much easier to burn fat with smaller changes in your nutrition.
So get yourself into the gym, and start building that muscle…not only will you burn more calories at rest with the added muscle, but it will give you a tighter shape, and who doesn’t want that!
Losing weight will make you a smaller version of your current self, but if you add in weight training, you will also see a beautiful change in shape!

Overestimating how many calories you burn during exercise:

Do you ever think getting a workout in gives you the go ahead to eat whatever you want for dinner and finish it off with a big dessert?
Start to see exercise as a muscle building endeavor, not so much a calorie burn. You’d be surprised how little you actually burn walking on a treadmill for an hour especially if you are a small woman (most machines are OVER estimating your burn by up to 42%, yikes)
So don’t use regular exercise as a pass to binge, or you will end up negating the deficit, AND MORE…leading to weight gain, not loss.

Underestimating the importance of sleep: 

Sleep is so important for weight loss. It’s recharging your battery (brain) which plays a part in so many of the bodies weight loss hormone functions. It is also your time to recover from your workouts and decrease inflammation.
Cortisol (stress) rises when you don’t sleep which results in your body to conserve it’s energy stores to get thru the day. Which, you guessed it, means less fat burning.
When you are tired you have more cravings and your crankiness will more than likely have you giving in to them. And who are we kidding, how likely are you to be active throughout the day, or make it to the gym when you haven’t slept?
In short, sleepiness causes you to make poor decisions. So make it a new habit to hit the hay a little earlier.

Depending too much on the scale:

You don’t think you’re losing fat because the scale hasn’t moved?
Guess what!
If you are doing everything right, you could still be losing fat. The scale doesn’t tell the whole picture.
Body Recomposition (exchanging your fat for lean muscle mass) is quite possible. The muscle gained takes up less space than the fat lost which makes you look smaller and more shapely, but because the muscle WEIGHS more than the fat, you don’t necessarily see changes on the scale.
This is most common in beginners, so if you’re just getting started, take advantage of it and get into the gym along with changing your nutrition habits.
In order to really see these changes, make sure you take photos and measurements every few weeks. Don’t get caught up with the number on the scale.

Not drinking enough water:

Drinking water is important during weight loss because it provides hydration without unwanted calories. More water throughout the day will help decrease cravings as well.  MOST of the time, a hunger signal can be easily pushed aside with water.
Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss.
So there you have it, my top 11 reasons that you aren’t losing fat. It’s pretty easy to miss these little things and end up frustrated because you think you’re doing everything right!
Let me know what you think and if you put these tips into action! 🙂
Could you use some help putting all this stuff into practice?
I have two solutions that you can check out now

One On One Online Coaching ======>> HERE

Hijack your Health in 8 Weeks =====>> HERE




So this is what Iowa Girl Eats Recipe looked like-(which I found while browsing Pinterest) and below, you will find the recipe that I adapted mine from. There were some changes, as Sweet Chili Sauce has WAY too much sugar for my liking!
Also, I had to make a lot more coconut sauce. Apparently MY understanding of a medium head of cauliflower, is MUCH larger than a professional’s. HAHA, There would have been no taste at all if I didn’t use the whole can instead of 1/2 cup! LOL
You will see below as well, that my food photography skills need A LOT of work! It just doesn’t have the same impact as Iowa girl’s!
What I can vouch for is the taste! YUM YUM YUM…if you are looking for a low carb, high protein meal this recipe should come with you to the grocery store this week! AH-MAZ-ING, and who doesn’t want the unlimited nutrients of Asparagus and stinky pee! The perfect accompaniment for extra color!
Jeff the Chef approved, but I think that maybe he just really appreciates ANY TIME I’m willing to do some cooking so he can relax and not have to think up something fancy. I still don’t think he’s figured out that I could eat the most bland food every single day and still be happy. I just love ALL FOOD!…well actually, that IS what I did before I met him, haha.


                                            MY UGLIER VERSION but OH SO GOOD


You can find THE Iowa Girl Eats Recipe at the link above, or you can try my more Keto Friendly Low Sugar Version below (still not perfect keto cause I used fake dressing for the sweet and tangy flavor and WAY fewer calories….then you get to eat more!)
It’s all about volume for me! This recipe is perfect if you are the type who loves to go WAY OVER on portion size, but without the guilt!
It’s time to be 100% satisfied and feeling full, without the guilt 🙂
Steph’s Version of Sweet Chili and Coconut Lime Chicken and Cauliflower Rice


  • 1 Can of unsweetened light coconut milk, divided

  • 1/2 cup of Light Catalina Style Dressing (I used one with extra herbs)

  • 1 lime

  • salt and pepper

  • 2-3 Tablespoons of Sriracha or another Hot Sauce

  • 1-1/2lbs chicken breasts

  • 1 Large head cauliflower, grated

  • 1 Medium Onion, Chopped

  • 2-3 Cloves of Garlic, Chopped

  • 1-1/2 Tablespoons coconut oil

  • 1/4 cup fresh cilantro, chopped


For the Cauliflower Rice-Use a food processor, blender, cheese grater, or buy it already riced from the store!

  1. Combine 1/2 cup coconut milk, Sweet Dressing, Sriracha or Hot Sauce and the juice of 1/2 lime in a large Ziplock bag. Add salt and pepper then squish to combine. Add chicken breasts then marinate for 30 minutes – 1 hour in the refrigerator.
  2. Bake or Grill chicken breasts for 4-5 minutes on the first side, then 3-4 minutes on the second side, depending on how big they are and how well done you like them. Remove to a plate to rest for 5 minutes.
  3. Meanwhile, heat coconut oil in a very large skillet over medium/medium-high heat (6 out of 10.) Add Onion and Garlic, and Cook a couple of minutes, Add cauliflower, season liberally with salt and pepper, and then saute until tender, 5-7 minutes. Squeeze in juice from remaining lime half then add the rest of the can of Light Coconut Milk.. depending on how coconutty you want it. ( I think you’ll want it all) Add cilantro then stir to combine. Taste then add salt and pepper if necessary. Scoop onto plates then top with chicken.
  4. I baked one Bunch of Asparagus on a Baking sheet at the same time I was baking the chicken. All it has is a light drizzle of good quality olive oil, salt and pepper
Let me know what you think if you make it! It’s a keeper for me, and trust me, you won’t miss the rice!