Do you tend to sabotage yourself before you achieve your goal? Do you want to learn how to stop the cycle of yo-yo dieting once and for all?

Although your health and fitness goals may be forefront in your mind, the path to achieving them is not always clear cut. As a figure competitor, personal trainer and nutrition coach, I’ve made it my mission to help women improve their body composition through diet, exercise and a positive mindset. From my experience, I’ve learned there are several reasons behind self-sabotage and yo yo dieting.

1) You Don’t Stick It Out Long Enough

When you decide that you want to lose weight, gain muscle or improve your health, it’s important to find an approach and stick with it. Most calorie-restricted diets will work; however, the trick is finding one that you are able to stick to whether it’s low-fat, low-carb, sugar-free, wheat-free, vegetarian, vegan or simply more nutrient dense and portion controlled. Oftentimes, we don’t see results fast enough, so we throw in the towel before our body has the chance to progress. I recommend sticking to a new plan for at least four weeks.

2. You Don’t Eat Enough Nutrient Dense Foods

Foods that are high in calories and low in nutrients typically do not satisfy. When you eat nutrient dense foods such as fruits, vegetables and whole grains, your body is getting the vitamins and minerals it requires to function optimally. Plus, you will feel much more satisfied. Aim to add fruits and vegetables to most meals. I recommend one to two fists of veggies and/or fruits. If you are trying to lose weight, then include more veggies than fruits (3:1 ratio). If you have difficulty getting in the recommended amount, be sure to add in a Greens supplement.

3. You Don’t Lift Weights

To speed up your metabolism, you will likely need to add some lean muscle mass.
Since muscle requires energy to sustain itself, you will burn more calories at rest, which means your metabolism will speed up. Try to do at least 30-60 minutes of purposeful exercise per day and include resistance training at least three days per week.

4. You Lack Belief

When you start a new plan, your mind will tell you all sorts of things. The key is to focus on your goals and the reason “why” you want to achieve them in the first place. Oftentimes we give up because we simply don’t “believe” we can get there or perhaps we  feel we don’t deserve it.  Mindset is everything. Always focus on the positive, such as how far you’ve come on your journey. You can improve your mindset by reading personal development books, meditating, practicing yoga and by surrounding yourself with those who inspire you to be better.

5) You Don’t Meal Prep

We all lead very busy lives when it comes to work, family and social commitments. Unfortunately, this means many of us rely on fast food. Unfortunately meals out of the house are higher in calories, sugar, sodium, preservatives and unhealthy fats. Do your best to prepare meals ahead of time or supplement with meal replacements.  I keep nutrient dense shakes and bars with me at all times to prevent me from getting stuck without a healthy option. In my opinion, the worst thing you can do is not eat all day. Typically when you don’t eat for hours, you will feel  so hungry that you will reach for anything in front of you. You can avoid this scenario by preparing healthy snacks and meals to take with you when you leave the house. Plus, when you skip meals, you risk slowing your metabolism down.

Need a hand when it comes to determining what to eat or how to exercise? Check out my programs at

Also, make sure to download a free copy of My Flat Tummy Secrets 


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