Love Yourself

Social media can be a great tool to utilize for weight loss support, accountability, and motivation, but it can also do a number on your self-esteem. For instance, even though they are intended to inspire and motivate, all those images of fit and healthy looking women on Facebook and Instagram have the potential to have the opposite effect and damage your sense of self.

Comparing ourselves to others is something we innately tend to do, but keep at the forefront of your mind that what you are viewing on your newsfeed should not always be taken at face value. You see, we catch ourselves comparing our “behind the scenes” and “starting events” with someone else’s “highlight reel” or “grand finale”.

THERE’S HUGE DIFFERENCE BETWEEN THE TWO. (and it’s SUPER important to always keep this in mind).


Remember, what people present to the outside world is often just an edited version of their reality. So stop comparing your worst moments to someone else’s best. Stop fighting a losing battle. Comparing yourself to other women is a battle you will always lose. Sure, admire certain positive qualities of others, but don’t focus all your energy on trying to BE that person. Be aware that the person you are looking at has completely different circumstances than you. That should not turn into an excuse, but it should be considered.

Rather, focus all that energy in becoming the very best version of YOURSELF. When you catch yourself in the beginning stages of the “comparing yourself to others” cycle, STOP & REDIRECT your attention to YOUR goals and what YOU need to do to achieve them. REMIND yourself that you are your OWN work in progress and that even if you work your butt off every single day, your body may never look exactly like so and so’s because our bodies are all designed uniquely and that is what makes us so special and BEAUTIFUL.

Instead of looking at transformation pictures and thinking negative, judgmental thoughts, take them as a testimony of a person who also has struggled and finally reached their own personal victory. They are not intending to “flaunt it”, they are intending to give hope to others, to show others that they may have been just like you or even dealt an even crazier deck of cards, and still managed to overcome those obstacles, road blocks and feelings of self- doubt to turn their life around for the “HEALTHIER”.

When feeling like you need a little inspirational weight loss manifesto read this out loud:

“I reject the notion that beauty, desirability, and worthiness are one size fits all. I think happy people are the healthiest people. It’s not enough to just look good on the outside. I want to feel good on the inside, too. I will give my one, precious body the respect it deserves. We’ve been together a long time, and we’ve got miles to go. When my body is strong, I am strong. When my body feels good, I feel good. Where I go, my body goes too. When I take care of my body, it takes care of me.”
(created by Chuck Runyon and Dave Mortenson, founders of Anytime Fitness)

I hope when you scroll through this page you see it for the hope, guidance and inspiration it can provide. My hope is that I can bring to you some simple solutions, some practical, helpful tips and insight to make healthier habits work for you and fit into your life, eventually becoming your adapted lifestyle. Being physically fit and healthy is absolutely important for our well-being, but taking the time to get our mind in check and make sure that we are processing all this stimuli on social media in a positive light is equally as important.

With love,


No Bake Coconut Oil Fudge Recipe


1 cup extra virgin coconut oil
1/4 cup coconut milk
1/4 to 1/3 cup unsweetened cocoa powder
1/4 cup raw honey
1 1/2 teaspoons pure vanilla extract
1/2 teaspoon pure almond extract
pinch of sea salt

Line a standard 22 or 25cm loaf pan with waxed paper or parchment paper, leaving a bit of overlap on the sides of the pan. Set aside.

In a large bowl, combine the coconut oil and milk. Using an electric hand blender or stand mixer, beat on high speed until the mixture is creamy and smooth β€” about 5 to 7 minutes.

Add the cocoa, honey, vanilla, almond extract and salt, and beat until everything is incorporated and smooth.

Transfer the mixture to the prepared loaf pan and smooth out with a spatula. Place in the freezer for about 30 minutes, until just set.

Lift the fudge out of the pan using the lining paper and turn out onto a cutting board. Discard the paper and use a sharp knife to cut into small 1-2cm pieces.

These will keep just fine in the freezer for a few months, though it is doubtful they will last that long.

Lisa’s Vegetarian Kitchen           

{{BREAKFAST}} Always wonder how those br


Always wonder how those breakfast favorites really measure up?! Check out this comparison below.

Bite It!!! (Eat away!)
Cup of Oatmeal – 120 calories, 2.5g fat
Side of fruit- 80 calories, <0.5g fat
2 Egg Whites- 35 calories, 0g fat
1 Pancake- 120 calories, 3g fat

Fight It!! (Stay away!)
Cup of Granola- 400 calories, 10g fat
Side of Hash Browns- 200 calories, 15g fat
2 Eggs- 150 calories, 10 g fat
Slice of French Toast- 200 calories, 8g fat

Calories and celery Celery doesn’t just

Calories and celery

Celery doesn’t just belong in soups and stews. Add this water-based veggie to your daily eating habits and save on calories.

Eating celery is great for weight loss. That’s because your body uses more calories digesting celery than it gains from the amount of calories celery contains.

But eating celery, like any other food item, isn’t a magic prescription for losing weight. You need to eat a balanced diet and exercise. Celery is just an added bonus.

{Four ways to enjoy celery}

Eat a couple of boiled eggs and some celery sticks for lunch. The fiber of the celery and protein from the eggs make a great combo that will keep you satisfied until your next meal or mid-afternoon snack.
Snack on celery sticks throughout the day. Pack them in a bag and take them to work. For flavor, dip them in hummus or a little peanut butter.
Make an apple, celery and cucumber juice and enjoy with your breakfast or as a mid-morning snack.
Celery is surprisingly delicious when eaten with fruit. Try it chopped into a fruit salad or with a fruit snack.

Beware of Sneaky smoothies Just because

Beware of Sneaky smoothies

Just because that tasty looking tropical fruit smoothie includes pineapple, doesn’t mean it’s necessarily healthy – or good for your waistline.

A lot of restaurants serve smoothies that use fruit concentrates instead of real fruit. So the pineapple flavor you taste could be nothing more than artificial flavoring.

There goes the nutrition you thought you were getting. And when it comes to those extra calories, most smoothies contain ice cream or sorbet, and are crammed full of sweeteners.

{Health-proof your smoothies }

The best way to enjoy a healthy fruit smoothie is to make it yourself. Use fresh fruit, pure water, low-fat yogurt or Greek yogurt, fat-free or low-fat milk, ice blocks, and extras like cinnamon or mint leaves for flavor.

If you go out, ask for your smoothie to be made with yogurt instead of ice cream, and fresh fruit instead of concentrate.

Happy Friday everyone!!! This morning wh

Happy Friday everyone!!! This morning when you get up I want everyone to check their mind-set. Are you ready to BRING IT! Are you ready to resist temptations this weekend? Are you determined enough to have the discipline? Are you focused enough to complete your workouts even if you have to rearrange some parts of your weekend? Go into this weekend with a POSITIVE mind-set! Tell yourself yes, it’s the weekend, but that means time shouldn’t be an issue if you have off from work. Yes it’s the weekend- that means it’s a great time to try out a new healthy recipe. You want to spend time with friends? Say no to the night out and have a night in. Ask your friends/significant other to work out with you. The people around us are not always on the same page as we are about what it takes to get OUR dream body. You need to be a little selfish here! Let the people around you know how committed you are to bettering yourself. The more people are aware the more they typically try to encourage you. Be wary of people who may try to stray you off course with your diet or with skipping workouts. You guys are doing this for YOU — no one else. For the next 79 days make sure to keep as FOCUSED as possible on this. This new routine and the new habits you are creating are going to benefit you for the rest of your life if you give this your all. I will be here all weekend if you feel you need a little push or you need advice on anything! Feel free to send me your # if you want me to check in with you this weekend personally πŸ™‚ You guys are doing SO awesome! Let’s keep up the momentum and have a great weekend!


When you are shopping make sure you are purchasing as many ONE INGREDIENT items as possible! This is an excellent rule of thumb when it comes to eating CLEAN & HEALTHY! One ingredient foods are the best and the bulk of your cart should be filled with them. When it does come to any packaged foods, do not purchase items that contain more than 5 ingredients! Those are highly processed foods that your body does not know how to metabolize. They are practically useless to your body. There is minimal nutrients to be gained from these foods and they will just get stored as fat in your body.
So my challenge to you! The rest of this challenge focus on being strict with how many ingredients the foods you eat have! This weekend share with the group 2 pictures of your ONE-INGREDIENT foods!!
(BONUS- 5 points!!!!)

I want you to share 5 things that you ha

I want you to share 5 things that you have learned about yourself over the last 30 days- GOOD & BAD!! Maybe this has been the first time you have ever stuck to a lifestyle change or a workout routine, or maybe you realized that you CAN workout in the AM or that you are STRONGER than you thought you were. This is a time to reflect on the POSITIVE CHANGES you have made in your life. You are making BIG changes!! I want you to shout it from the roof tops today that you are NOT WAITING AROUND FOR THE PERFECT PLACE & TIME! You are TAKING CHARGE OF YOUR LIFE TODAY and doing what NEEDS TO BE DONE to make yourself a HEALTHIER, HAPPIER, AND STRONGER INDIVIDUAL!!

Schedule a weekend walk in nature Instea

Schedule a weekend walk in nature

Instead of making a date for lunch, plan a weekend walk with friends through a forest. Research suggests that walking in a tree dense area helps deter cancer. This is because plants emit a chemical called phytoncides and when we breathe it in, it increases our immune response to cancer.