How to count your macros Bikini Bootcamp Program


Find me on

Twitter Tumblr Facebook Pinterest Google+
Deezer Instagram Amazon Ebooks on Payhip RSS

My e-Cookbook

Encourage me to keep responding to your questions for free

Posts I like

More liked posts Tu parles francais?
My French-speaking tumblr is


Plant, cultivate, harvest.

"When you make the right choice, you won’t see the results. At least, not today. 

We live in a result-focused world. We expect to see results, and we expect to see them now. Push the button, the light flicks on. Step on the scale, look in the mirror, check the account balance online 24/7. Give me feedback, trip a sensor, hit a buzzer, tell me, tell me, tell me it’s working!

But that’s not how success is built. Success is the progressive realization of a worthy ideal. “Progressive” means success is a process, not a destination. It’s something you experience gradually, over time. Failure is also just as gradual. 

There is a natural progression in life, which everyone knew intimately back in the days when we were an agrarian society. You plant, then you cultivate, and finally you harvest. Plant, cultivate, harvest.

In today’s world, everyone wants to go directly from plant to harvest. We plant the seed by joining the gym, and then get frustrated when a few days go by and there’s no fitness harvest.

The step we keep overlooking (and overskipping!) is the step of cultivating. And that, unlike planting and harvesting, takes place only through the patient dimension of time.

Just as a farmer has to wait a full season to reap his harvest, you must do the same. In my opinion, this is the hardest principle for our microwave and fast-food culture to deal with because we want instant results now, not in 120 days or a year from now!”

From the book “The Slight Edge" by Jeff Olson.


It’s not that you can’t have those cookies. It’s that you choose not to :)
Source: Book “Self-discipline in 10 days

Pay attention to your thoughts, for they become your words.
Pay attention to your words, for they become your acts.
Pay attention to your acts, for they become your habits.
Pay attention to your habits, for they become your character.
Pay attention to your character, for it becomes your fate.

from the Talmud.

Or as Dr. Phil would say: “You create your own experience”

I just downloaded this new self-tracking iphone app that came out yesterday to try it out: it’s called “Lift" (it’s free).  
The key to success is paying attention and taking one step at a time. Simply check into your habits on the days that you do them, and perhaps record a note about how it went.

"If I’m not hungry enough to eat a real food like broccoli or lentils – I know I’m really not that hungry."

Source: this blog-article: “Be your own nutrition expert


Put yourself on autopilot
It can be easier to put yourself on autopilot instead of wasting time with internal dialogs about food when you’re looking to improve your diet. This is an extract of the book “Willpower” by Roy F. Baumeister & John Tierney:

"You can try a strategy that psychologists call an "implementation intention", which is a way to reduce the amount of time and effort you spend controlling your thoughts: Make specific plans for automatic behaviors in certain situations, like what to do when you’re tempted by fattening food at a party.

An implementation intention takes the form of the if-then: If x happens, I will do y. The more you use this technique to transfer control of your behavior to automatic processes, the less effort you will expend. So before you get tempted by the food at a party, you can prepare yourself with a plan like: if they serve chips, I will refuse them all. It’s a simple but surprisingly effective way to gain self-control. By making the decision to pass up the chips an automatic process, you can do it fairly effortlessly even late in the day, when your supply of willpower is low.”

Im seriously about to cry. i joined the gym 5 days ago, ive gone three times since and i promised myself that i'd eat healthy along with working out constantly. I caved in after three days and ate 6 pieces of buffalo wings. they were so good. Now im sore for nothing. What should i do?


Hi! Too much fried food will make you gain weight, but the worst enemy when it comes to your figure is sugar. So if you want to indulge in some fast food, a couple of buffalo wings can be a bit ‘less bad’ than a huge sugary milkshake or a enormous chocolate chip cookie. 

Don’t beat yourself up; you made a great decision joining the gym, you exercised and you ate healthy for 3 days. Just keep doing! Let go of the guilt, what’s done is done and you can’t change it, so move on! As long as you can get back to eating healthy, you’ll be fine. Make a conscious decision to be happy and confident from that moment forward. When you’re in a positive state of mind, making good choices is easier. 

Try to follow 80/20 Rule: Eat 80% whole foods that are un-processed by man. 20% eat whatever you want!

"State your health goal out loud" is a strategy I hadn’t thought of before.

One of my favorite quotes from her. “Only when you get uncomfortable do things happen, does change occurs.”


…Oh Jillian. <3

(via startnew-habits)

The only person you hurt when you make excuses is yourself. Nobody cares why you can’t. Be a person of action and integrity and act even when you don’t want to act! Your life will change and suddenly you will wake up in the middle of a purpose driven life.

The only person you hurt when you make excuses is yourself. Nobody cares why you can’t.
Quote by fitness model Lori Harder

Small progress counts for so much. If you take your goals and spread them out over time you will find that chipping away at them will get you to your end result! Understand the BIG picture is waiting, then only focus on what you need to accomplish that day. If you did something small for 365 days in row, how much would that add up?

Small progress counts for so much! (Quote by fitness model Lori Harder)

I'm pretty good with my eating habits but when I'm around other people I just can't say no! Have you got any strategies that could help me?


Hi Laura,

That’s a good question, I also have the same problem sometimes. There are 2 different kind of situations: 

1) Situations where it’s impossible to say no because it would be impolite. For example your boyfriend’s mother has invited you to dinner and she doesn’t take “no” for an answer. To offset the inevitable calories and promote storage of extra calories in your muscles instead of as fat, keep your carbs on the lower end on the day before the visit. The day after the big dinner, make yourself a detox leek soup and eat lean protein (turkey for example) to shed the excess water your body may have gained. 

2) Situations where you can say no. These situations are all about staying true to yourself and not letting yourself get influenced by the group. Start your sentence with the word, “No.” It’s easier to keep the commitment to say, “No,” if it’s the first word out of your mouth.

If the problem is not peer pressure but just the fact that you’re really tempted by the food, organize your meals so that you can eat the tempting food as one of your weekly treat meals. If you’re happy where you’re at and looking to maintain your weight, you can have 2 treat meals per week, even 3-4 if you’re really active. If you’re trying to lose weight, you can have 1 treat meal a week, 2 if you’re active.

As you’re 16, you shouldn’t worry too much about it: your metabolism is higher. If you’re physically active you will burn the excess calories much quicker than someone who is 30 :)

Jackie Warner’s Pain/Pleasure Principle
Here is a passage from Jackie Warner’s book “This is why you’re fat and how to get thin forever" that may help you resist temptations when on a diet:

"Many years ago, I listened to motivational speaker Tony Robbins. He was very inspirational and taught metaphysical principles way before they were popular. I started using one of his principles and applied it to diet and exercise. It’s called the Pleasure Principle. Basically, he said that you should link everything in life to pleasure or pain because we are highly motivated by both.

Most people look at a plate of cupackes and think, Pleasure, pleasure, pleasure. I don’t. I look at them and visualize myself getting photographed in next to nothing and having feelings of insecurity. Yes, I work hard for this body, but I still have insecurities. So, unless it’s during a treat meal, I see junk food as causing great pain.

Litterally attach visions and feelings of pain or pleasure to everything. You will find that many of the things you once linked to pleasure (eating junk food) are actually causing you a tremendous amount of pain, and the things you used to link to pain (workouts or eating healthy) will ultimately give you the greatest rewards.”

Loading posts...