Month: September 2018

Five Elements of Tranformation

On By The Golden Graham GirlIn How-To, Random, Uncategorized1 Comment

This week’s series is all about TRANSFORMATION.  I personally just spent a transformative weekend in Indian Wells, California.  This desert landscape proved to be an oasis for me in terms of personal transformation.  I attended a retreat “life-changing 4-day transformative experience” called NeoGenesis (literally, “new beginnings”) hosted by the supreme Niurka.

The experience was indescribable and deeply personal for each and every attendee, and I wholeheartedly recommend checking it out for yourself.  I did my best to distill my key learnings on the elements of transformation in my Instagram video series on this topic (and I also shared those videos on Facebook).  If anything, the course also reinforces the importance of effective communication when it comes to improving the quality of your life in ALL regards: health & fitness, wealth & finances, love & relationships and more.

Given that I’ve already been privileged to receive the gifts of fitness and nutrition to transform my body and my health, I’m SO excited to apply the underlying principles of transformation to EVERY area of my life, and to share these principles with you.

Are you ready to be TRANSFORMED?

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Why You *Should* Weigh Yourself Daily

On By The Golden Graham GirlIn How-To, Random, UncategorizedLeave a comment

I feel as though lately, scales have gotten a bad rap.  “Stay off the scales!”  “Don’t weigh yourself!”  “Muscles weighs more than fat!” (Not exactly true, or at least that is an incomplete sentence.  Because guess what?  A pound of fat weighs exactly the same as a pound of muscle.  However, a pound of muscle takes up less space.  Or, for an equivalent VOLUME of fat and muscle, the muscle will weigh more.  Two different ways to say that muscle tissue is denser than adipose – fat – tissue.  But I digress.) My Instagram video series (and my videos on Facebook) this week are on the topic of weighing DAILY (gasp!).

I’ve had several clients say to me lately, “I know I *shouldn’t*, but I weigh myself every day.”  It seems like they are almost expect me to chastise them and agree that they shouldn’t.  But you should know that I’m not a fan of “shoulds.”  Instead, I ask where that “should” comes from.  Is it coming from a place of self-knowledge and self-awareness that seeing the number on the scales is just BAD NEWS for how it will impact their day?  Or is it just another generic “SHOULD” perpetuated by the fitness industry that doesn’t take into account the fact that we are all unique individuals (like butterflies or snowflakes), and certain strategies that are ill-advised for some work beautifully for others? (Like the keto diet – don’t get me started.  It’s a not a magic bullet for fat loss for all and can be a downright dangerous dietary move for some, while it is one of the best paths to vibrant healthy and vitality for others).

So let me state my case for weighing daily. But first, let’s remember that your WORTH, your WORTHINESS, and your VALUE as a human being are completely independent of ANY number – your weight, your % body fat, your bank account balance, your number of followers on social media…you are a completely incredible, valuable, worthy human being just as you are.  But, if Amazing You is going to weigh in, weigh daily. Here’s why:

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How-To: Break Free From Binge Eating

On By The Golden Graham GirlIn How-To, Random, Uncategorized, Workouts1 Comment

This week’s series is all about binge eating.  I’m not just talking about eating a few slices of pizza.  I’m talking about eating in a zombie-like state, well beyond physical hunger, to the point of physical discomfort accompanied by a complete sense of loss of control.  This is a serious mental and physical health concern and is something I personally struggled with for over a decade, starting in my early twenties.

It turns out that I am not alone and if you currently struggle or have also struggled with binge eating disorder or episodes of binge eating, then you are not alone, either.  This issue is likely way more common than fitness professionals like to admit.  Binge eating disorder is actually considered the most common form of eating disorder, affecting both women and men, more than anorexia and bulimia combined.

The good news is that there are resources out there for treating and successfully moving away from binge eating. I’m excited that I can take my experience and the resources that helped me and in turn share them with you, if you or someone you love is struggling.

I’m going to be covering the wonderful work of Dr. Melissa McCreery this week.  Her BEAST acronym is a great tool for breaking free from binge eating, compulsive overeating and emotional eating.  This tool helps to identify, plan for and hopefully deal with overlooked triggers for overeating so that we can reduce or eliminate binge eating episodes.  I’ve taken each letter of the acronym and filmed a one-minute video on Instagram  (the videos are also on my page on Facebook).

We got this.  Together, we’re going to break free from binge eating.

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How-To: Start (or re-start) Your Fitness Journey

On By The Golden Graham GirlIn How-To, Random, UncategorizedLeave a comment

It’s that time of year – a new season is upon us, which usually means that people are re-visiting, re-vamping or dusting off their health & fitness goals.  Sometimes it can feel overwhelming to get started (or re-started).  If you’re looking for some easy, actionable steps to get you going, read on!

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High Protein Molten Chocolate Lava Cake (Gluten-free, Grain-free, Refined sugar-free)

On By The Golden Graham GirlIn Breads (Quick), Cakes & Loaves, Gluten-free, Grain-free, High-protein, Nut-free, Nutritious Noshes (Snacks), Special Occasion Desserts, Specialty Diets1 Comment

More than a mouthful…let’s just read that title again: High Protein Molten Chocolate Lava Cake.  It sounds too good to be true, doesn’t it?  Especially when you consider that it contains NO gluten, NO grains and NO refined sugar. But I’m here to tell you that it’s real and it’s more than good.  Oh yes, this recipe is downright divine.  It’s got a perfectly soft and moist cake around the edges, and a soft, luscious, melt-y chocolate center.  Just like any perfectly respectable lava cake should.  I hope the photos speak for themselves.  But don’t just take my word for it – make it for yourself!

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How-To: Crush Your Chocolate Cravings

On By The Golden Graham GirlIn How-To, Random, Uncategorized3 Comments

Mmm…chocolate…drool…(so, if you’ve ever heard me say that I’m a runner, basically the image at the right is what’s going on).  I just LOVE chocolate.  I mean, who doesn’t love chocolate?? (Okay, I know you people are out there.  Identify yourselves at your own risk.  You probably don’t really need to read this post, but on second thought, you probably should anyway so that you’re prepared to deal withhelp the chocolate lovers in your life.  Let’s face it; you’re in the minority.)  I’ve literally been talking about chocolate all week on my Instagram video series (and for a double dose, I’m on Facebook as well).  I’ve basically been PURPOSEFULLY trying to get you to crave chocolate all week, just so I can share with you how to crush your craving.

Let’s be clear…when I say “crush” your chocolate craving, I mean honour it.  Respect it, meet it, FILL it.  I don’t mean ignore it or use mind-Jedi tricks to pretend that those celery sticks are really rich, luscious chocolate.  I’m a firm believer that our cravings are our bodies’ ways of telling us things.  Important things. Things like, “FEED ME CHOCOLATE!”

Of course, fitting into your favourite jeans or crushing your back squat PR in the gym or playing with your kids or just plain having energy and confidence for life are important, too.  Don’t worry; I got you boo.  I’m sharing my favourite HEALTHFUL chocolate choices to help you meet those NEEDS and stay on track with your goals.  I even made a FREE E-BOOK for you!

SHOW ME THE CHOCOLATE! (/Jerry Maguire)

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