Posts tagged with "weight loss"

Q & A: What do you buy when you are starting to make healthy changes to your diet?

Posted August 6, 2014 in healthy living, weight loss, nutrition and 4 more

I got a great question from a reader recently. I thought I would share her question and my answer with you because I thought you might be interested in this one!

Q - How do you change how you shop for food?

I grew up (probably like you) on typical midwestern meat and potatoes with corn as the vegetable and sometimes a can of green beans or peas here and there and my husband's diet was worse growing up, if you can imagine.

What are some easy ways to overhaul the pantry/fridge and go about changing your tastebuds?

What are your top five ingredients that can begin to change a person's fridge and pantry? I also feel like there's a hurdle to be cleared for those of us who aren't used to investing moo-lah in groceries other than the occasional steak or hard cheese--a reminder as to why healthier, high-quality whole foods are worth the cost would also be welcome (even though the answer is pretty much in the question...)

Thanks for considering! Know that your blog is loved and inspires me on a daily basis!


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How to Avoid the Freshman 15

Posted August 26, 2014 in healthy eating, college, freshman and 6 more


It's been 14 years since I was a freshman in college (yikes!), but working at a university makes me think back to my days as a newbie on campus. 

I had so much anxiety about finding my classes, getting my work done on time, making new friends, etc. What I ate wasn't really something I thought about. 

But as a new student, the days of having your own personal cook (your mom or dad) and someone telling you not to eat that ice cream sandwich before dinner are gone! 

Also, if you were a student athlete and you're not playing sports in college, you'll need to pay close attention to what you're eating! Sorry, you can't eat like you're practicing every day!

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Join me for six weeks of Piloxing!

Posted September 3, 2014 in Piloxing, workout, fitness and 4 more

My next 6-week Piloxing session through Kearney Park and Rec begins Monday, Sept. 8!!

I'm so thrilled to start another session. Everyone who took my last class totally rocked it, and I could see changes after just six weeks! I couldn't believe how much stronger everyone was!

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Experiencing Relationship Weight Gain {Happy times = Scale Woes}

Posted October 2, 2014 in weight gain, weight loss, healthy living and 7 more

The BF and I moved in together in July, and it has such a wonderful experience so far. I love that I get to spend every day with him after four years of having a long distance relationship. 

To be honest, I hadn't weighed myself since August and didn't realize I had gained weight until I put on a pair of pants and they were uncomfortably tight. At first, I thought it was because I had eaten super salty foods the day before and I was a bit bloated. 

But I asked the BF if he had gained any weight since we moved in together and he said he'd put on 5 pounds. I weighed myself the next day and there it was - 3 pounds up since July!

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Sweet Success Health Coaching

Posted January 13, 2015 in health coaching, healthy living, health and 2 more

It's Health Coach Week!

As I've mentioned a few times, I'm starting a new career as a health coach! I'm studying at the Institute for Integrative Nutrition, and I'm now officially working with clients to help them create their healhiest and happiest lives!

I'm so excited about this new journey and, since it's Health Coach Week, I wanted to share more about health coaching.

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100 Days Until Summer!

Posted March 13, 2015 in summer, weight loss, healthy living and 5 more

There are exactly 100 days until summer!!

You're probably thinking that I'm getting ahead of myself. There are just seven days until spring. While I fully intend to enjoy every bit of spring, I'm keeping summer on my mind.


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Summer Slimdown 30 Day Clean Eating Challenge

Posted May 12, 2015 in clean eating, healthy living, weight loss and 5 more

Want to feel absolutely vibrant, energetic and healthy this summer? You're in luck because I'm hosting a 30 Day Clean Eating Challenge!

I spent so many summers wearing jeans and baggy T-shirts because I felt uncomfortable with my body. I avoided fun adventures because I didn't feel confident. That is no way to spend the summer! Losing weight and getting fit helped me to gain confidence and embrace summer fun!

I don't want you to miss out on summer adventures, which is why I'm launching this challenge on Monday, May 18. We'll finish up the challenge just a few days before the first day of summer!

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How to Lose Weight and Feel Amazing This Fall

Posted August 13, 2015 in health coaching, Fall, change and 6 more

My niece, Brynn, is headed back to school today! She's in fourth grade now, which I can't believe.

While it's been ages since I was preparing for fall classes (I graduated from college 10 years ago this month!), and I don't have any kids, I actually love back to school time and the transition to fall.

I'm not quite ready to let go of warm, sunny days, and summer adventures, but I have started thinking about fall.

Autumn is a season of transition and change. Leaves change to orange, red and brown and the weather begins to cool. While nature is transitioning, it's also a good time to think about your own transformation.

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Strategies for Reaching Your Fitness and Healthy Living Goals

Posted August 19, 2015 in goals, fitness, workout and 7 more

Fall is almost here, which means it's time to set some goals! I absolutely love the new year, my birthday and new seasons. They're all perfect times to set new goals and reevaluate current goals. I'm all about the goals!

This fall, I am setting some fitness goals. But before I tell you my goals, I want to share my goal setting strategy!

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Discover new health and weight loss products with Bulu Box

Posted August 25, 2015 in Bulu Box, Fit Approach, Sweat Pink and 4 more

*Bulu Box sent me a complimentary box as part of a partnership with Fit Approach. I'm a Sweat Pink Ambassador through Fit Approach. All opinions are my own.

Subscription boxes are pretty much the best thing ever invented. It's like getting a Christmas gift every single month.

Over the years, I have subscribed to Birchbox, Nature Box and Stitch Fix. I also gifted my niece with Darby Girl, a craft box for tweens (which she loves!).

So when I got the opportunity to check out Bulu Box, a health, nutrition and weight loss discovery box, I was super excited!

Here's how it works...

Each month, you get a custom box filled with a mix of 4 to 5 premium samples from top brands to try. You can receive the box monthly, every three months, every six months or once a year. It's $10 a month, and you can choose between the original Bulu Box or a weight loss box.

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Quick Calorie Torching Tabata Ladder Workout

Posted September 16, 2015 in workout, tabata, Sweat Pink and 7 more

Since July, I've been leading early morning HIIT bootcamp workouts at my local outdoor fitness pad. My small but dedicated group meets at 6 a.m. Mondays and Wednesdays.

I've been so proud of my early morning crew especially in the last few weeks. Although the weather has cooled down and mornings are beautiful (mid-60's), it's now dark the entire time we workout. (The photos above were from mid-summer when we got to watch the sun rise.) It seemed a bit easier to get up to workout when the reward was seeing a sunrise like that!

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Making Nebraska the Healthiest State: A look at the health status of Nebraskans

Posted September 25, 2015 in Nebraska, healthy living, healthiest state and 6 more

Earlier this week, I attended "Making Nebraska the Healthiest State," which was presented by Dr. Ali Khan, dean of the University of Nebraska Medical Center College of Public Health, at the annual Public Health Association of Nebraska Conference.

His talk was open to the public, and I thought it would be interesting, so I went.

Khan described the public health status of Nebraskans and how public health entities can work to make Nebraska the healthiest state.

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My favorite healthy football foods

Posted October 18, 2015 in football, healthy eating, weight loss and 8 more

*My local HyVee asked if I'd like to try Beanitos, and they provided me with the product. All opinions are my own!

It's apparently football season. I'm definitely not a watcher of sports on television, not even Nebraska's beloved Huskers. I know, I'm a terrible Nebraskan.

I just can't get into it. But if there's food, I'm slightly more interested.

Most of the time, football foods aren't of the healthy variety - cheese dips, chicken wings, pizza, beer and chips.

The easiest way to stay healthy during football season is to offer a few healthy options if you're hosting a football watching party, or bring a few healthy dishes if you're attending a party.

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​Grilled Apple, Spinach and Pesto Sandwich

Posted October 20, 2015 in Fall, comfort food, healthy eating and 5 more

As soon as the weather starts to cool in the fall, my food cravings instantly change.

I'm no longer wanting berries, salads and vegetables cooked on the grill. My body is cravings warming foods and comforting foods.

One of my favorite comfort foods is grilled cheese sandwiches. I just loved them when I was growing up, and I still love them as an adult. But gone are the days of white bread and American cheese.

I like to make fancy grilled cheese sandwiches with some healthier ingredients. My favorite is combining thinly sliced apples and cheese. So so delicious!

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Healthier Halloween Treats

Posted October 21, 2015 in Halloween, candy, sugar cravings and 7 more

*This post contains affiliate links. When you make a purchase, I earn a commission. Thanks!

I go back and forth on giving out junky candy to kids on Halloween.

It's a holiday, so indulging in a sugary treat is perfectly fine. But kids are going home with bags full of sugary treats and overindulging in sugar for days and days.

Sugar can cause a rapid rise of adrenaline levels in children, which is why you'll notice kids become hyperactive after having sugar. Sugar can also worsen the symptoms attention deficit hyperactivity disorder (ADHD) in children.

Overconsumption of sugar can also cause tooth decay and contribute to obesity.

So why not hand out something a bit healthier this Halloween? You may be the only one in your neighborhood handing out healthier alternatives to Halloween candy, but you may introduce those trick-or-treaters to a new healthy snack!

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Ancient Grains 101 - tips and ideas on how to cook ancient grains

Posted October 23, 2015 in ancient grain, millet, quinoa and 7 more

Have you ever tried quinoa, millet, spelt, farro or amaranth?

These grains might not be a staple in the typical American diets, but they've actually been around for centuries, and they're all loaded with vitamins and nutrients.

I eat quinoa regularly, but I've had millet and amaranth sitting in my cupboard for ages. I've attempted to make amaranth porridge for breakfast a few times, and I haven't found a version that I like. So I was excited when Kaiti George, the dietitian at HyVee, said she would teach an ancient grains class for me and my Eat, Drink and Be Healthy Dinner Club.

Our group began as just a few of us meeting for healthy potluck dinners, and quickly expanded into more. We've taken an essential oils class, we took a tour of the HyVee Health Market and I threw us a Healthy Holiday Cocktail Party. We're just a small group of women who want to learn about healthy living!

Here's what we ate and what we learned at our Ancient Grains Class…

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Sometimes You Need to Fall Before You Can Fly

Posted December 9, 2015 in self-care, weight gain, weight loss and 6 more

Today's post is very personal. But I hope that sharing my journey will inspire, motivate and encourage you to begin putting yourself first for your own health and happiness. So here I go…

I have gained 10 pounds.

As you know from reading this blog, I eat healthy most of the time and indulge occasionally, and I workout most days of the week. So how did this happen?

Well, I am stressed, exhausted, overwhelmed and overworked. Tears are welling in my eyes as I type this. I'm so emotional about writing those words because over the past year I have been trying to do ALL the things, and I'm finally realizing that I can't. 

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Set Yourself Up for Your Most Successful Year

Posted December 30, 2015 in new year, goals, new year resolutions and 6 more

One of the reasons that most New Years resolutions fail is because we don't take the time to plan.

I don't even know how many times I started the year saying I wanted to lose 15 pounds. Then, just a few weeks later, I was skipping workouts or going back to my unhealthy eating habits. I felt like I had failed, so I gave up on my resolution. 

My downfall was that I didn't have a plan. I hadn't created a clear action plan that would help get me back on track when I veered from healthy eating and working out. Accomplishing a goal never happens on a straight road. We go up steep hills, take U-turns, get lost and back track. But when we have a plan, it makes it easier to keep going even if we've lost our way for a bit.

There are a few tools that I use to create plans to accomplish my goals. These are super simple things that will help you plan for success! 

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Setting SMART Goals for the New Year

Posted December 31, 2015 in new year, goal setting, SMART goals and 5 more

The new year is almost here, which means it's time to set new goals! 

I absolutely love this time of year. It's a great time to reflect on your successes from the past year, and set new goals 

Many people avoid setting new year resolutions because they don't think they'll be able to stick to them. It's most likely because they're not setting specific and attainable goals. 

There's a simple equation that makes goal setting easy and will help you stick to your goals!

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Getting Back on Track After the Holidays

Posted January 5, 2016 in getting back on track, healthy eating, weight loss and 8 more


While I do make time to exercise and make it a priority to eat mostly healthy meals during the holidays, I definitely indulge more than usual.

I ate more sweets than I typically do, I indulged in a comical amount of cheese and I drank wine almost daily during my nearly two weeks off from work. 

So, like you, I'm feeling the need to get back on track now that the holidays are over. 

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Creating a Healthy Morning Routine

Posted January 8, 2016 in Creating a Healthy Morning Routine, morning, meditation and 12 more


*This post contains affiliate links. When you click and purchase an item, I earn a commission. Thanks for supporting Sweet Success!

One thing that I have realized about myself is that my day is better when it begins peacefully. When my mornings are rushed, hectic and stressful, I feel that way all day long. But when my morning is relaxed, quiet and slow moving, my day is less stressful.

I decided that I wanted this year to be all about peacefulness and joy (read more about that here), so I've implemented a new morning routine. 

I tested it out during my holiday break from work, and I've continued my routine now that I'm back to work. I've been feeling less stressed as I begin my day. I truly believe that how you start your day sets the tone for the rest of your day!

Here's how I start my day and how you can create your own healthy morning routine...

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Delicious Fresh Juice Recipes + the Benefits of Juicing

Posted January 12, 2016 in fresh juice recipes, juicer, juicing and 6 more

I know it's super cliché, but if I could wear yoga pants and drink green juice every day I totally would. 

But I live in the middle of Nebraska where juice bars don't exist. My local grocery stores carry bottled juices, but at $4 to $8 each, I refuse to buy them regularly. So about two years ago, I bought an inexpensive juicer (I have this Hamilton Beach Juicer). Now, I absolutely love making my own fresh juices. 

For me, drinking fresh juice makes getting in my necessary vitamins and nutrients easier. I especially love drinking fresh juice in the winter, when I don't eat as much fruit. 

The liquid extracted from fruits and vegetables contains vitamins, minerals and phytonutrients. Some say that drinking fresh juice allows your body to absorb the nutrients better than when you eat whole fruits and vegetables. It is recommended to drink fresh juice on an empty stomach or about an hour before a meal. 

Juicing is also said to allow your digestive system to rest because juice is much easier for your body to process. 

I'm all about finding a healthy balance. I love including juice in my diet, which is made up of plenty of whole fruits and vegetables.

I highly recommend watching the doumentaries Fat, Sick and Nearly Dead and Fat, Sick and Nearly Dead 2. Joe Cross, the filmmaker, has a more intense approach to juicing, but the films really outline the benefits of juicing and eliminating processed food from your diet.

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What it's like to work with a health coach

Posted January 14, 2016 in health coach, weight loss, goals and 4 more

It's Health Coach Week! The goal of Health Coach Week, which is January 11-17, is to increase the visibility of health coaches and to celebrate the positive change they make in families, communities and the world.

To celebrate, I thought I would share a behind the scenes look at what it's like to work with a health coach.

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How Greens Can Reduce Your Sugar Cravings

Posted April 20, 2016 in greens, sugar cravings, healthy eating and 6 more

Yes, eating more salads could help get rid of your out of control sugar cravings! 

At one point in my life, I was surviving off of Life cereal, doughnuts, pasta, breadsticks, Pasta-Roni and soft serve ice cream. 

My all carb all sugar diet left me craving sugar all day long. My cravings were caused, in part, by the roller coaster my blood sugar levels were on all day. 

But I was also craving sugar because there was something incredibly important missing from my diet - adequate nutrition.

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Should you lose weight or just accept yourself as you are?

Posted May 18, 2016 in weight loss, body confidence, self-love and 4 more


One of my health coaching clients recently asked me if it's ok that she wants to lose weight even though her weight doesn't have a negative impact on her health. Should she just learn to love her body as it is?

Her question made me realize that weight loss has suddenly become out of fashion with the current body acceptance movement.

Don't get me wrong, I love that it's now on trend to love our bodies. We've always had the right to be happy regardless of our shape or size, but the media and society is finally sending that message.

It's amazing to see women of all sizes on the cover of Women's Running or in Modcloth and Target ads. 

But how does weight loss fit into to all that.

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Legs + Glutes Bodyweight Workout

Posted June 2, 2016 in workout, at-home workouts, Legs + Glutes Bodyweight Workout and 4 more


This workout is simple, but will have your legs shaking by last the round!

It's been so long since I created a new workout for you! Mostly because I haven't been teaching that many fitness classes lately, and I usually find inspiration for workouts when I'm teaching a lot of toning classes or boot camp style classes.

I cut back on teaching in February when I started training for the Lincoln Half-Marathon. I've only been teaching two classes a week since then - cycling and water aerobics. 

But I've been subbing toning classes lately and I'm getting ready to start my outdoor boot camp again, so I'm feeling inspired to create and share workouts!

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Get Holistically Hot! {book review}

Posted August 8, 2016 in Your Holistically Hot Transformation, weight loss, healthy living and 5 more


*I received an early copy of Marissa Vicario's book, Your Holistically Hot Transformation, in return for a book review. All thoughts and opinions are my own.

I was really excited to read Marissa Vicario's book, Your Holistically Hot Transformation: Embrace a Healthier Lifestyle Free of Dieting, Confusion and Self-Judgment, because she is an integrative health and nutrition coach who graduated from the Institute for Integrative Nutrition (like me!). 

In Your Holistically Hot Transformation, Marissa shares her own journey to wellness and how she made getting healthy, fit and balanced (Hot) less intimidating and attainable. 

I totally connected to her approach to wellness...looking at how every area of your life fits together to make the whole.

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My Health Journey + My Experience with Functional Medicine

Posted August 18, 2016 in functional medicine, weight gain, migraines and 5 more


Today, I'm getting super personal and sharing some struggles that I've been having with my health.

This is something I've been going through for a few years now, but I've been hesitant to share because I didn't know what was going on with my body.

Over the past three years, I've transformed the way that I treat my body - eating more nourishing and whole foods, working out consistently, incorporating meditation and more yoga into my life and putting more energy into my life passion.

Yet, I found myself experiencing more and more headaches and migraines, and gaining weight very steadily.

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Healthy Meal Planning and Prepping Made Easy

Posted October 5, 2016 in meal planning, meal prep, healthy living and 7 more


When we begin to eliminate processed foods from our diets, and we start eating more whole foods we start feeling amazing...and we end up spending a lot more time in the kitchen.

Cooking food from scratch takes longer than cooking processed foods. But it's totally worth it, and there are ways you can create short cuts. 

Meal planning and prepping!

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Upcoming Wellness Workshops

Posted October 5, 2016 in wellness workshops, Eating for Energy, pantry detox and 6 more


I wanted to let you know that my next LIVE in-person workshop is happening soon and I want to extend a personal invite to you!

The topic of my next class is women's health. As women, we tend to take care of every one and everything around us and we forget to take care of ourselves. This can lead to health issues, feeling run down and not feeling fulfilled. 

In my upcoming class, you'll learn seven ways to improve your health now, how food can change your life and how to bring joy back to your life. 

Here are details…

9:30 a.m. Saturday, Oct. 8 

Central Community College - Kearney, 3519 2nd Ave. 

Reserve your seat here.

Think you're too busy to show up in person to a class on health? Just by attending this class, you're making the first step toward change and beginning to end the cycle of unhealthy behaviors. That's powerful. 

And because I want you to live your healthiest and happiest life, I'm offering a few more classes this month...

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Stop Obsessing About Food and Start Losing Weight Today

Posted October 19, 2016 in weight loss, mindful eating, Lose Weight Without Obsessing Over Food and 3 more


When I first began my weight loss journey, every part of my day was consumed by food.

When can I eat again? What can I eat for my next meal? Can I eat this for a snack? Is this food off limits? I wish I could eat that? 

All I thought about was food! While I should have been learning how to listen to my body's hunger signals, discover what my body needed for fuel and find enjoyment in eating nourishing foods, I was thinking about what I could or couldn't eat. 

Does this sound familiar?

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Dairy-Free Vegetarian Dinner Recipes

Posted October 26, 2016 in vegetarian cooking, dairy-free cooking, vegetarian and 6 more


I've been eating dairy-free since August 17!

My functional medicine doctor, Dr. Allison Blessing, recommended that I cut out dairy to balance out my hormones. I also went off my birth control because there's no way I could balance my hormones while on birth control. (read more about it here)

So far, I've felt amazing. Within the first couple of weeks, I noticed that I looked a bit slimmer. I was most likely experiencing some bloating from the inflammation that dairy was causing. Best of all, I haven't had any hormonal migraines! 

I'm feeling really optimistic about my journey so far. Later, I'll share more about how a hormone imbalance can impact your health, but today I wanted to share what I've been eating. 

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Coffee Chat {Nov. 4, 2016}

Posted November 4, 2016 in Coffee Chat, yoga, yoga teacher and 9 more


Happy Friday! 

It's been awhile since I shared a coffee chat post. While I'd love to be able to have real-life coffee with you, this is the next best thing!

I love being able to share pieces of my life here on Sweet Success, and my Coffee Chat posts allow me to share what's been happening. Hopefully something resonates with you or you just find it entertaining ; )

Share what's new and good with you in the comments! 

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New Year 30 Day Jump Start Program

Posted December 16, 2016 in 30 Day Jump Start, new year, New Year's Resolution and 6 more


How many times have you began a new year with lofty goals to lose weight only to give up on your diet and ditch the gym after a couple of months (or weeks)? 

Your New Year's resolutions to lose weight most likely haven't worked because you felt deprived and restricted and you were forcing yourself to do exercises you hated. 

It can be confusing, frustrating and a bit overwhelming to know what to do for long-term success. There’s so much conflicting information everywhere we turn, and sometimes we just feel defeated and give up.   

One thing we do know for sure is that restrictive diets don’t work long-term, and rapid weight loss often leads to rapid weight gain. I've said it before…diets don't work.

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Ready for your healthiest year ever?

Posted January 2, 2017 in health coaching, weight loss, lose weight and 7 more


If losing weight has been at the top of your New Year's resolutions for years, make this the year to actually do it! 

Take a moment to imagine what it would feel like to feel confident in your body, to feel in control around food, to feel energized and full of vitality, and to do all the things you haven't done because your weight has held you back. 

Sounds pretty amazing, right?

Changing your life isn't easy, but having guidance, support and accountability can make the journey less challenging and more enjoyable.

I've created programs to guide you during your journey to live your healthiest and happiest life. I have multiple options to serve you in whatever place you are in your journey.

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Guided 5-Day Real Food Detox {First Look}

Posted March 9, 2017 in 5-Day Real Food Detox, detox, cleanse and 6 more


Detoxing and cleansing have become incredibly on-trend over the past few years. You've probably seen ads for slimming or detox teas, fat blocking pills, body wraps that promise to melt away fat and lemon juice detoxes that promise you'll look like Beyonce. 

I've never been a fan of these detoxes because I believe that you can cleanse the body in a safe and nourishing way. 

I'm currently in the middle of creating and testing my 5-Day Real Food Detox, and I'm getting so excited to share it with you. 

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Why You Should Ditch Cheat Days

Posted March 14, 2017 in cheat days, health coaching, weight loss and 2 more


You've probably seen the images on social media of a giant greasy burger and fries or a big piece of cake covered in buttercream frosting with the caption, "Cheat Day!" Or maybe you've been out with a friend and she declares that it's her cheat day so she can order whatever she wants. 

What is a cheat day? It's basically a day that you're allowed "cheat" on your diet and eat whatever you want. As a health coach, the terms cheat day or cheat meal make me cringe. 


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Four Reasons Why You're Not Losing Weight

Posted September 20, 2017 in weight loss, ditch dieting, lose weight and 4 more

Struggling to lose weight? These four things could be holding you back from finding your healthy weight.


I was recently thinking back to when I first started my weight loss journey. I constantly felt overwhelmed by all the different diets, health magazines and wellness blogs. 

I would start a plan, eat a food or meal that wasn't on the plan, and feel like I totally failed. My guilt about failing yet another diet plan would send me down a spiral of binge eating, feeling guilty then looking for another plan to jump into.

I always thought it was me. I didn't have enough willpower or I didn't want it enough. 

When I finally realized that it wasn't me, it was dieting, I felt free! But letting go of that dieting mindset can be a challenge. 

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