Happy Friday!!  I’m here to HELP YOU!!  I got this!!  Now it’s crunch time–you literally have 2 more weekends until CHRISTMAS are you stressing? You’ve got 3 Christmas parties to go to, band concerts, potlucks at work, gatherings with friends, no sleep, no exercise and more alcohol and sugar in your system now then you’ve had in 3 months.  You’re pooped, out of time, out of money and still have SO much to do!  HOW will it get done?  Here’s how:

  • Prioritize:  make a list of absolutely everything you have to do 
  • Then only put 3 items from your list on your DAILY to do list
  • You’ll actually FEEL more accomplished just by doing those 3 things and will PROBABLY get even more items completed!
  • Drink water!!  Water is life giving–no matter what else you do or don’t do–drink water!!
  • BREATHE!  Slow down and take 3 deep, thoughtful breaths.  Gather your wits and start again.

These tips brought to you by:  ME!!!  Because I love you and CARE about you!  Have a GREAT successful weekend!

 

Never give up.                                                                                                                                                       More                                                                                                                                                                                 More

Congrats Trina!  This is Trina’s 30 day weigh in results!  I couldn’t be prouder of her.  She has really seen some poundage and inches come off in such a short period of time!  In her words:


30 DAY CHECK IN!
SOOO EXCITED!
Had my 30 day weigh in today! Officially hit 179 lbs!!! YAY!!!
Down anywhere from a quarter of an inch to two inches in my measurements, and down just shy of 2% body fat!!  Total weight lost:  9.5 lbs and total inches lost 5 inches!!!😀😀😀
The attached picture is the belt that I wear every day… The first really deep mark is where my belt was being hooked every day before I started with Anneliese. The bottom faint one (marked Day 30) is where it’s been sitting for the last couple of days!!!  

Group Cycle is on tap for today!  You gonna come and play?  We’re getting 2 more bikes hip hip HOORAY!!  They should be here next week!  Yeehaw!  See you soon.  Fuel Fitness Octane Studio  12:10

Diet strength

https://www.youtube.com/watch?v=TJEMgKE8PPk&index=1&list=UUiGC4OQplz0p-vbO0vrraRg

Today is 100 toe grabbers for the 40 day mindful challenge!!  How are you doing?  Put a number of how many days you’ve completed in the comments and let me know how you’re holding up!!  Thought you might like a little incentive–ha!  ~~~Happy Monday~~~

As you know, today is “Make a vegetarian dish” for the 40 day Mindful Challenge!!  What WILL you make?  I challenge you to POST a pic of the dish along with the recipe!  It will be FUN!!!  My how time flys…are you being Mindful and playing along?  Don’t forget to TAG me, so I can see what you made!!  CHEERS!!

Meatless Monday never tasted so good! Hearty and chunky lentil chili much healthier than your traditional chili but tastes exactly like your favorite bowl of ground beef chili! |littlebroken.com @littlebroken #meatlessmonday #vegetarian #chili

INGREDIENTS

  • 2 Tbsp. olive oil
  • 1 medium onion, chopped
  • 1 large red bell pepper, chopped
  • 5 cloves garlic, minced
  • 4 tsp. chili powder
  • 1 (16 oz.) bag of brown lentils
  • 2 (14.5 oz.) cans no-salt diced tomatoes
  • 1 bay leaf
  • 2 (32 oz.) cartons vegetable stock or chicken stock
  • 1/3 cup fresh chopped cilantro
  • sea salt and fresh ground black pepper
  • Optional toppings: sour cream, cheddar cheese, croutons, tortilla chips, avocado
  •  

INSTRUCTIONS

  1. In a large heavy duty dutch oven, heat olive oil over medium heat. Add onion and red bell pepper; saute the vegetables for 8 minutes or until soft and lightly browned, stirring occasionally.
  2. Stir in garlic and chili powder; cook for 1 minute.
  3. Add lentils, tomatoes, bay leaf and stock. Season with salt and ground black pepper, to taste. Bring to a boil, lower the heat to medium-low and simmer, partially covered for 30 minutes or until lentils are tender. Remove from the heat and discard the bay leaf.
  4. Transfer 3 cups of cooked chili into a food processor and process until pureed; add the pureed chili back into the remaining chili and stir to combine. Taste for salt and pepper.
  5. Stir in cilantro and serve.
  •  

Clean Eating Overhaul: 30-Day Weight Loss Program - eat clean and lose weight along the way!

 

I liken all my testimonials to the transformation of a butterfly!!  They are all unique and very special in my life!!  Thank you SO much Connie for sharing your testimonial of your experience in the 90 Day Enlightenment Blueprint program! 


I came to Anneliese last summer after several years of consistent weight gain and fighting an uphill battle with menopause. I felt like my life was out of control because my health was out of control. So after debating it for several months, I signed up for the 90-day enlightenment program. I wasn’t entirely sure what to expect, but it was a very comprehensive nutrition, exercise and mindfulness program. It turns out you have to attack the problem from ALL of those angles. I learned a lot about myself over those 90 days, lost 8 pounds, about 3% body fat and 9 inches, mostly from my waist and hips.

Anneliese is running a very successful program that I believe is sustainable and dedicated to the success of every individual. If you allow her, she will be your coach, mentor, cheerleader, and biggest fan! She helped me replace bad habits with good ones, that I hope to maintain for the long haul. If you are ready to make a change and invest in yourself, I highly recommend Anneliese.

Power Strength today is going on in the Octane Studio at 12:10 Fuel Fitness!  Will it be hard?  Hmmm?  Maybe?  Will it be worth it YES!!  Will you be glad you did it?  YES YES YES!! See you soon!

Buddha Quote about emotional and spiritual healing. #healing #energyhealing #intentionalliving #selflove #selfacceptance #selfcare #powerfulwoman #quote #quoteoftheday #quotable #quotestoliveby #quoting #quotes #quotesoftheday

As we head into the holiday “season” full tilt, it will become increasingly impossible to take time for yourself.  Parties to go to, Christmas programs to attend, shopping, wrapping, mailing, missing workouts, eating crap…the list goes on and on.  What can you do to avoid the craziness?  

  1. Take a 10 minute walk
  2. Enjoy the little moments of time whenever you can
  3. Breathe!
  4. Sing, dance and laugh
  5. Set a timer to move (march in place for 1 minute)
  6. Take a nap
  7. Meal prep like a pro
  8. Get in your ZZZ’s

Celebrate Bootcamp with me today in the Octane Studio with a BOSU!  You are gonna LOVE this!  Just show up and I’ll do the rest.  See you soon, Fuel Fitness 12:10

Reminds me of Army Boot Camp. :)

Have you ever tried to do ANYTHING with a cat around let alone 2 cats?  I love the term curiosity killed the cat because that’s why they have 9 lives!  What would you do if YOU had 9 lives?  Would you live them all over?  Or just keep you life exactly the same as you have lived it.  What if you had do – overs?  What would you do differently?  What would you change?  What would you give up, what would you keep the same?  What if you could transform and change your BODY and have it exactly the way you wanted it to be!  Would you do it?  Would you do what it takes to change it?  Change is hard–WHY?  Because it’s fear of the unknown.  But what if you had someone guiding you and leading you the way…THEN would you be more willing to change?  I would LOVE to be your guide!  Let’s change!

 Group Cycle today in the Octane studio.  Come early to grab your bike!  I’ll see you soon.  Fuel Fitness 12:10

spinning, indoor cycling, bicycle, group fitness, spin class

 

https://www.youtube.com/watch?v=dP3UdIEuFCU&list=UUiGC4OQplz0p-vbO0vrraRg

I would like to introduce you to TIM, my new assistant!  Now some of you may know him as Tim Swingle of Trainer Tim’s tips, or maybe Gym by Tim, or maybe that crazy Ram fan, or maybe as my husband…but now he’ll be wearing a NEW hat due to a recent change in his employment status — Assistant Tim!!  I’ve decided that it was time to really look into hiring an assistant so I can concentrate on serving my clients even MORE.  Soooo….there ya go!   Here’s to CHANGING MORE LIVES!!  Thank you Assistant Tim!!

"As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others." Maya Angelou | Positive empowering quotes by women

Feeling the pressure of the holiday already?  Well, that’s TOTALLY normal.  But don’t let it SQUASH you and steal your energy!  Here are some things you can do to alleviate the pressure.

  • Get your sleep!  Don’t sacrifice that precious sleep for ANYTHING
  • Drink your water!  Don’t get dehydrated, it steals your energy
  • Prioritize!  Make a list of your top 3 priorities for the day and focus on getting those done ONLY
  • Take a nature walk!  Get some FRESH air and BREATHE the stress away
  • Make a STOP time!  When it’s quitting time…QUIT!  Unplug and be done for the day

MOTIVATIONAL AND INSPIRATIONAL QUOTES - Lilla Liptak

Omg, these guys…these people RIGHT here…I am SO thankful for.  They make me laugh til I cry, they do all my silly little challenges (not always willingly), they are always there for me but mostly….they accept me for who I am!  Every Thursday I ask my clients what THEY are most thankful for and so enjoy their responses and pics.  Feel free to play along…what are YOU most thankful for?  GO!

Power Strength today in the Octane Studio.  I’ll be throwing some heavy stuff around today at 12:10.  You gonna join me?

Today is WHY Wednesday!!!  These people are my WHY.  They are a GREAT reminder of WHY I do what I do. They keep me focused on WHY I do what I do, but ALSO keep me in the present moment so I don’t get lost in all that I “need” to do.  Thank you Austin, Nikki, Tim, Daniel and Savannah for being MY WHY!  Happy Hump Day and WHY Wednesday!  What’s YOUR WHY??

RUH ROH!!  It’s Boot Camp today!  WHY?  Because it’s WEDNESDAY! HA! Come and join me for some H.II.T. training today Fuel Fitness 12:10  See you soon!

Workout Motivational Quotes - Fitness For Women by Flavia Del Monte

 

Do you have a meditation station?  I mean like LITERALLY a place where you are still for at least 10 minutes a day with your thoughts?  I start my morning routine EVERY day right here at my meditation station.  I pull a card, read from my daily devotional book, write in my journal and think about my day and what I want it to look like.  Here’s what I think about and write about:

  • What I am thankful for
  • What I’m going to do today
  • What did I struggle with
  • What am I most proud of
  •  

How do I meditate?

  • I set my timer for 10 minutes
  • Listen to guided meditation from Headspace
  • Focus on my breathing
  • Calm my mind by visualizing a blank white board

Cool meditation apps:  (just to name a few)

  • Headspace
  • Calm
  • 1000 guided meditations
  • The Mindfulness app
  • Mindbody
  • Buddhify
  • Insight Timer
  • Smiling Mind
  • Meditation Timer
  • Stop Breathe and Think
  • Breethe

You coming to Group Cycle today to work off some TURKEY?  I can help!!  All you gotta do is show up.  See you soon, Fuel Fitness 12:10 – 12:50

Hahaha. I just had to make this one up for my spin class! 🔥

I’VE GOT SOMETHING TO SAY

This is my vent. And it’s because I care.

Are you thinking of “taking it easy” for the holidays by eating a bunch of sugar and other garbage and then starting your transformation in the “New Year”?

Have you also tried a diet or workout plan for 3 or 4 weeks and then you quit and went back to your old routine and gained the weight back again? Have you done this multiple times?

Please read on….

Lately I’ve been getting messages from people like:

“I want to start working with you, but after the holidays.”

Here’s the problem.

I’ve noticed something as a trainer.

People who “take time off” from training, eating healthy, and basically succumb to “instant gratification” during the holidays never reach their health goals.

They never have the body, energy, or CONFIDENCE they really want.

They never escape the guilt and shame around their body and health.

Why?

Because they’ve believed a lie from the culture (more on that in a minute). And as a result, they’re inconsistent.

They do this all year long. They start and stop.

*They watch a Youtube video or see an instagram post and get motivated. 
* They start working out. 
* They stop drinking so much soda. They eat a little better, start to gain some progress…
* …and then they give in to temptation from their friends and family (who also have never reached their health goals) and then go backward.
* They gain weight, feel sad and lonely and guilty and with regret.
* Then they start a fad diet, lose some weight… 
* …then the holidays or vacation or blah blah blah shows up and they give themselves the excuse to gain weight again.

And the cycle repeats itself.

Is this how you want to live? If you’ve done this, do you want to keep repeating this pattern? Do you want this next year to go like it has the last year? Or the last 10 years?

Because I can tell you this. When people commit to their transformation during the holidays. Those people stay on track. They are setting a new standard for their life despite what their family, friends, or the “culture” says to do.

The culture that says to eat whatever you want because it tastes good. The culture which says to eat a bunch of sugary and fatty foods during the holidays. As much as you want, without a care given to your future “hangover” or regret.

Speaking of this culture, did you realize the culture is what the majority of people believe and do, and two thirds of Americans are overweight or obese.

That’s what American culture and beliefs cause people to become. Do you want to be a statistic like the culture?

Do you want to be overweight and obese like your neighbors probably are?

Or do you want to finally be free?

I help people get free.

And I definitely help people do it when their friends, family, and the culture is showing them the pathway to guilt, insecurity, and an early death.

Do you want to know my best strategies for losing weight and transforming during the holiday season?

If you do, and you’re ready to transform your life now (and stop putting off until later what you know you need to do now),

Then comment below “I’m ready” and send me a message.

Here’s a fact. NO ONE who actually has great energy, feels confident and proud of themselves (and the example they are to their family), puts off to later what they know is best today.

The people who “start and stop” and “struggle with consistency” are ALL PEOPLE who say “I’ll do it later.” In one form or another. They ALL SAY just another week, just another holiday season, just another cookie…and it always leads to one more year gone by and more regret on their mind.

Here’s my challenge to you…

Stop believing the LIE that the holidays are a time to be unhealthy, eat like crap, and be lethargic in the name of “love for family and friends.”

Stop fitting in with people who don’t have the same goals and desires as you.

Stand out and have the life you want.

It’s not truly loving to you, your family, or your future self to treat yourself like garbage. It’s actually punishing yourself.

I’ll be honest with you, I didn’t become a trainer so I could let people off the hook. I became a trainer because I decided I want people’s lives to transform.

Right now, that means inviting you to join me to transform NOW, and not wait until the New Year.

Comment below and say “I’m ready,” and send me a message. I’ll get you access to a training you can use to start your transformation now.

P.S. I can’t wait for you to greet the New Year with a “before and after” transformation picture, instead of regret and wishing you hadn’t gained 5 lbs in 30 days.

P.P.S. It’s your time. You can do this. I will help you.

Want to know the #1 tip in surviving Black Friday?  It’s called:  BULLETPROOF COFFEE!!  What the heck you ask is Bulletproof coffee??  Well, let me share this amazing secret with you!  

  • 1 T. Grass fed butter
  • 1 T MCT oil or coconut oil
  • 10 – 12 oz. Organic Decaf water processed or chemical free coffee
  • Add your favorite Sweet Drops Stevia sweetener
  • BLEND!  (don’t stir and expect amazing frothy results…MUST BLEND!)

Why Bulletproof coffee?  

  1.  It’s a great way to start your day with some heart healthy fats.
  2. It is very satiating.
  3. Gives you tons of energy.
  4. Aides in weight loss.
  5. Keeps cravings at bay.

Here are some add ins to spice up your Bulletproof coffee!  ENJOY!!

  • Cinnamon
  • Unsweetened Cacao powder
  • Vanilla
  • Heavy cream
  • Pumpkin pie spice
  • Cocoa Butter
  • Pink Himalayan Salt
  • Almond milk or dairy free milk of choice

Wise, wise words. I got enough of "inspirational words" when my (ex)husband made me join Amway.

Here in little old Helena, MT we were fortunate enough to take in God’s beauty one night while driving home.  The picture’s God paints for our minds IF we just take a moment to enjoy are breathtaking.  How can something so beautiful speak so many words.  I was immediately filled with gratitude for:  my eyesight, my health, my mind, my friends, my family, my home, my LIFE (just to name a few things).  God gently reminds me to be mindful.  He speaks to my senses and I’m always reminded to GIVE THANKS.  Please share YOUR gentle reminders!!  I want to see….

Hey hey hey!! It’s Boot Camp today!  What do you say we do some Bomb Bursts?? OH JOY!!  We HAVE to get ready for the holidays!  Speaking of…have you signed up for my 40 day Mindful Challenge?  It’s NOT too late!  Just DO IT!  Here’s the form to get you signed up!  https://workoutguru.wufoo.com/forms/zg1qorf04wkxsp/

Fear keeps you from ever achieving what you truly desire!