To Health and Happiness,
Carmen Lisa xo


Disclosure: The products recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical care.
*These statements have not been evaluated by the Food and Drug Administration. 
​

​You don’t HAVE to give out candy.

Yes, people might think your weird handing out Halloween pencils and colouring books, but so what? If someone comes to my door looking for a “trick or treat” then I get to decide what that treat is going to be.  

Now I don’t recommend handing out apples (that might get your house egged), but the dollar store has all sorts of Halloween inspired “treats”. You can hand out erasers, pencils, stickers, colouring books……. really anything with a Halloween inspired theme will do.

In the past, I’ve made little treat bags with pencils, erasers and mini notepads and no one knew what was inside them until they got home.
​
Who knows, maybe the kids enjoyed having something “different” in their bags and if they didn’t…. well let’s just say I didn’t lose any sleep over it.
​

​Add spinach or kale to a morning smoothie for extra fibre. Blend 1-2 handfuls of spinach/kale with your favourite fruit and liquid of choice. Here is my favourite green smoothie recipe:
 
•           1 cup cold water
•           1 scoops of Vanilla Vegan Protein Powder
•           1/2 a Banana
•           1/3 cup of Strawberries
•           1 cup of Spinach
•           1 tbsp of chia seeds

​Crack your egg into a hollowed-out tomato half, half of a bell pepper, or even a big portobello mushroom and broil on high until set. Top with a little Parmesan cheese and enjoy. It looks super fancy and it tastes delicious!

​Mashed avocado on bread? You can do better than that! Load up your toast with mashed avocado, raw sauerkraut, grated beet, and roasted cauliflower. Drizzle with tahini, or a thick slice of juicy tomato and creamy mozzarella. Delish!
​

You can never go wrong with scrambled eggs, salsa, and some cheese folded into a whole wheat or brown rice tortilla. But if you stopped at that, you'd be missing out on a prime opportunity to add a serving or two of vegetables like sautéed bell pepper strips, caramelized onion, or baby spinach.
 ​

​​Skip the dinner roll, gravy and all the other fixings that will just make you feel bloated. Trust me, you’ll thank me when everyone else looks uncomfortable, bloated and tired and you’re sitting all tall and empowered beside them.

In the end, I just want you to get through this weekend feeling empowered. I want you to be able to attend social gatherings with the confidence and determination to stay true to your goals. ​

Happy Thanksgiving Beautiful!
 
To Health and Happiness,
Carmen Lisa xo

If you’re ready to make weight loss your goal, then this blog post is for you. I'm going to teach you the step-by-step system I use with my clients, to help them create goals that not only motivate them, but also ensures their success.
 
Clearly, having a goal to lose weight is much more powerful than “hoping” or“dreaming” about it, but it’s still not enough to get you to the finish line.

​If you want to set yourself up for success, you need to create a SMART goal.

“I want to lose 25 lbs”
“I'm going to eat 2 more servings of fruits and vegetables a day”
“I want to run a 5km race” ​

​Much better than “lose weight”, right?  Once you know exactly what you want, it's easier to plan out how you are going to get there.

How will YOU measure your success?
(write it down)
​

​Sarah made a great decision to adjust her goal based on her abilities and confidence.

​At this point, Sarah was feeling really excited and motivated. She said, “Wow. I think I can actually do this.”
​

A goal needs to be time-bound. Meaning you must have a target date for completion.
 
Sarah knows a realistic rate of weight loss for this particular diet plan is 1 to 2lbs a week and she wants to lose 25lbs. Therefore, if she lost 2lbs a week, it would take her a little over 3 months to reach her goal.
 
Sarah remembered that her goal needs to be attainable and realistic and she has a very stressful job and busy schedule so she wanted to give herself a little bit of wiggle room to reach her goal. Sarah is SMART.

​Sarah is really motivated now and she’s ready to finally put this plan into action. The SMART goal she created makes sense to her because it was made specifically for her wants and needs.

Once you are finished creating your weight loss goal, I encourage you to write it down on an index card and carry it around with you. Read it whenever you need motivation; like first thing in the morning and right before you go to bed. You can also make extra copies and hang them on your mirror and fridge to give you more encouragement.  
 
You can TOTALLY reach your weight loss goals. You just need a SMART goal and the determination and commitment to see it through.

Are you Interested in losing weight and looking for a qualified coach with a system that will get you there?

If so, I encourage you to book a free 45 minute discovery session with me. We'll chat about your goals and see if my 12 week mind-body boot camp weight loss system is the right fit for you. 
​

If I left things to chance, I would rarely exercise or cook meals at home.

​One of the most important things you can do for your health is to plan ahead. It really is the key to successful weight loss and more importantly – long-term weight management!
 
Today I’m going to share some simple tips on how you can get better at scheduling exercise and planning your meals in advance.
 
We’re all busy juggling a million things, but here’s the bottom line:

“If you want to lose weight and KEEP IT OFF, you MUST cook more meals at home and incorporate regular exercise.”

Not only will you be healthier, you’ll also save time, money and a whole lot of calories in the long run. ​

You know the saying “When you fail to plan, you plan to fail,” right?

Well that statement is bang on when it comes to leading a healthy lifestyle. It does take effort, but the more you do it, the more efficient you become in time.
 
Tip#1 - How to Schedule Regular Exercise
 
First, you need to look at the week ahead and pick the times you will dedicate to exercise because if you don’t plan for it – it won’t happen.
 
That’s just the way it goes. Some people can fly through life by the seat of their pants, but they’re the exception. The rest of us need a PLAN so we don’t get side tracked by the million other things we need to do.
 
Sunday is a great planning day. Sit down with your calendar and pick the days and times you are going to dedicate to exercise and mark it in your calendar.
 
If you have a family calendar, mark it down there too so everyone knows you aren’t available (this is a MUST for all you moms out there). Don’t let others dictate your entire schedule – you need time for yourself too.
 
Also, avoid planning exercise on days that are already full of activities; it will only make you feel stressed and guilty when these activities take longer than they should (and they always do, right?).
 
I also recommend choosing a specific day and time throughout the week.  “Consistency breeds success” and creating a routine is a simple way to build new habits.
 
Ask yourself these questions when you’re planning your weekly exercise:
 
1. What days and times can I dedicate to exercise this week?
2. Can I schedule 20-30 minutes of physical activity at least 3 times this week?
 
Make it a priority and add it to your calendar with all the other important appointments so you don’t forget.
 
BONUS TIP: The night before, place your workout clothes somewhere visible and leave your shoes by the door (the less excuses you have, the better).

 
#2 Plan Meals in Advance
 
If you find yourself wondering what’s for dinner and it’s 5:00 pm, you’re in trouble.  It happens to all of us, believe me I’m not perfect either, but when you leave things to chance you are much more likely to reach for quick and easy processed foods.
 
Planning meals in advance takes time to get used to it, but it’s way less stressful and a whole lot healthier in the long run!
 
What are the benefits of planning meals ahead?
 
1. You Save Time
 
By dedicating 1-2 days a week to meal planning and prep, you’ll save yourself a ton of time the rest of the week because all your food will be washed, chopped, and ready to go. Plus, when you cook meals at home, you can make double or triple the batch leaving you with lunch and dinner options throughout the week.
 
2. You Save Money
 
Before I started planning my meals in advance, I wasted a TON of food (and subsequently money). If you find yourself throwing away spoiled produce or expired food at the end of the week – you need to start going to the grocery store with a plan. Only buy 3-4 days’ worth of food at a time and only buy what you need. Do this for 30 days and you’ll be surprised how much money you save.
 
3. You Save Calories
 
When you have healthy, pre-made food at your fingertips, you are less likely to rush out and buy quick, convenient, highly-processed food. You also won’t eat “chips and dip” for dinner because your starving and that’s the easiest thing to grab. Being intentional is key to your success and having food “ready-to-go” means you have one less hurdle to overcome.
 
Personally, I plan and prepare my food on Sunday afternoons and Wednesday evenings. While it may seem like a lot of extra work, spending a few hours 2 days a week makes eating the other 5 days super quick and easy.
 
Do you want to see how you can prepare food for the week in as little as an hour?
 
Check my YouTube video: “Meal Prep: Learn how to prep your meals for the days ahead in as little as 1 hour”
 
Need a quick and easy meal idea to get you started? No problem.
 
Check my YouTube video: “Quick and Easy Stir-Fry: How to make a meal in under 10 minutes after your weekly meal prep is complete”
 
Learning to plan ahead and be prepared is the first habit I teach my clients because it guarantees they maintain their weight loss FOR GOOD.
 
If you want more weight loss tips, enter your name and email address in the fields before so you can start receiving my weekly newsletter TODAY. 

​Below you'll find 3 ways to transform exercise into something you look forward to - rather than dread.
 
1. Make It Social
 
Whenever possible, it’s best to work out with someone else – especially someone whose company you enjoy. Being with another person keeps your mind focused on them rather than the task at hand, ultimately making the work-out pass by more quickly. It also gives you a ton of mood-boosting benefits that come along with social support.
 
Research suggests that exercising with others may be even more effective in fighting depression than working out alone. So, the next time you’re planning a brisk walk, consider inviting a friend or a loved one to join you.
 
2. Make It Absorbing
 
Sometimes, it’s not possible to exercise with someone else, but there are other ways to make your workout more enjoyable.

• Listen to music – many people find it easy to get caught up in their favourite music. So the next time you’re exercising by yourself, you might consider taking along a portable music player with your favourite up-tempo songs.  ​

 

• Listen to an audiobook – listening to a good book or your favourite podcast is a great way to pass the time when exercising. Have you ever been so caught up in a book that you didn’t realize how late the time was? I certainly have, and the same thing happens when you pair it with exercise. In fact, often times my workouts are even longer because I don’t want to stop before the chapter ends!

 

• Pick a game – any exercise that has a game-like quality will capture your attention and be more engaging than an individual activity. Sports like baseball, soccer, tennis, ultimate Frisbee, and volleyball require very little equipment and are super fun to play. There are also several active video games on the market that provide surprisingly good aerobic workouts – have you ever tried Dance Dance Revolution? After 30-minutes, you’ll be sweating for sure!

   
 
3. Make It Purposeful
 
Exercise is WAY easier and more enjoyable when it incorporates a purpose. So the next time you go for a walk or run, try picking a destination that matters to you. It could be a friend’s house, a retail store, a coffee shop or a scenic waterfall – any place at all, as long as it’s somewhere you want to go.
 
You can also create purposeful exercise right in your own back yard, by mowing the lawn, raking, shoveling, mulching, or gardening. Because yard work is so goal-oriented, many people find it highly energizing – which allows them to stay at it for longer stretches of time. And believe it or not, this sort of activity is very aerobic (You can test this by taking your pulse the next time you’re working in the yard).
 
If you haven't been able to stick with a traditional workout program, try one of the strategies above and let me know how it goes. 

If you've been struggling with you're weight and HATE exercising, I suggest scheduling a free wellness consultation with yours truly.  I have a 12 week weight loss program that is AMAZINGLY effective and you'll never have to step into a gym once. I promise!

Let's talk about this is more detail. Click HERE to schedule your consultation now. ​

Do you have a list of “go-to” recipes or do you need a bit of inspiration to start eating breakfast again?
​
One thing to remember is that including protein and healthy fat with each meal helps manage blood sugar, metabolism and even encourages weight loss.
 
This is because protein and fat help you feel full longer and your body actually needs to burn more calories in order to absorb and metabolize them.
 
In this post, I'm going to show you how to get protein, healthy fats and even some veggies into your morning routine so you can start the day off right. 
 
I’m pretty sure these will become your new “go-to” breakfasts.
 
 
Breakfast Food #1: Eggs
 
Yes, eggs are the “quintessential” breakfast food.  And for good reason!
 
No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 
Egg whites are mostly protein, but the yolks are the real nutritional powerhouses.  Yolks contain vitamins, minerals, antioxidants, and healthy fats.
 
Studies show that eggs keep you feeling full longer and also help stabilize blood sugar and insulin. Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a quick  “grab and go” breakfast when you're running short on time.
 
And no..... the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 
 
Just be careful not to cook the eggs over high heat. High cooking temperatures can cause the cholesterol to become oxidized and it’s “oxidized cholesterol” that's unhealthy for the heart.
 
If you stick to low-medium heat when you are cooking eggs over the stove, you’ll be A-OK.
 
 
Breakfast Food #2: Nuts and/or Seeds
 
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber so they make a great addition to any breakfast.
 
Just don’t reach for “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars. I'm talking about real, whole, unsweetened food here.
 
Nuts and seeds are the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds along with your boiled egg and you can munch away during your morning commute or once you reach the office.
 
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie. You can get your hands on 9 delicious smoothie recipes by signing up for my FREE 48-Hour Smoothie Challenge.

Sign up NOW!​
​

If you like creamy lattes in the mornings, try making one with nut or seed butter.  Just add 1-2 tablespoons of creamy nut/seed butter to your regular hot tea and blend until frothy. 
​It’s delicious!
 
​
Breakfast Food #3: Veggies
 
You probably already know that protein is important for every meal; but what about vegetables? 
 
Veggies are powerhouses full of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them to every single meal so try adding them to your breakfast too! 
 
You can even try having a salad or roasted veggies for breakfast! It might seem strange at first, but there’s no reason why you can’t step outside the box little. Personally, I love raw veggies like broccoli and carrots with a little bit of dip first thing in the morning. 
 
I've included a delicious recipe below that includes protein, fat and even veggies for you to try.

I often wonder what the world would look like if we stopped focusing on our differences and became aware of how very similar we are. ​

​What would the world feel like if we decided to replace our fear and prejudice with love and compassion? What would the world look like if we stopped pointing the finger outward and instead, turned it inward?

​What if we all became a little more interested in being the best versions of ourselves, instead of focusing on how others could be better?

​What would the world look like then?

Some may say this kind of thinking if "idealistic", but from what I know about the human heart, I know it is entirely possible.

We are not the destructive, violent, uncompassionate species that media makes us out to be. The acts of violence we see around us in the world isn't us - its "fear in motion".

We've all been made to live in fear and we've all been forced to react to this false sense of "being under attack" ALL THE TIME.

But are we? Are people really out to "get us?"
​

The Americans? I know a LOT of American's and the are awesome, smart and kind.
The Muslims? I know a LOT of Muslim's and they are awesome, smart and kind.
The Immigrants?  I know a LOT of immigrants and they are awesome, smart and kind.

I could go on and on - but the answer will always be the same. In the end, I think we're all awesome.
​

​That's a great question and I have many theories (but those are for another day).
​Today I just want to talk about us, you and me, and how very similar we are when you focus on what really matters - that we are Love incarnated.

Yes, we (you, me, them) are love. The spirit inside you is pure, loving, kindness. Believe me when I say this - you are good and the very essence of you, is in fact, love.

You, me (and even the person you fear the most) has a heart that was meant to Love, it's just that somewhere along we way, I guess we all got lost......

But I want us back. I really do. I want YOU back. I want everyone back. I miss you all because deep inside, I can feel your heart and it makes me so sad to be apart from you.....

But how do we become reunited again? How do we unite together as one super human AWESOME race that says, "you know what? I'm Done Living In Fear. I choose Love."

How do we do that?

​We decide that we won't let fear rule us anymore. We decide that the path of least resistance doesn't serve us anymore and we commit to not only finding the essence of Love within, but we commit to sharing that Love with everyone and anyone that crosses our path - yes, even the ones who scare us!

Even the ones who do terrible, ugly, ungodly things. Even the ones we "GASP" currently hate.

Why?

​Because that's what loved ones do.
When someone we know is lost we rally up the troops and we go out and find them!
​

No matter how deep in the woods they are! No matter how many obstacles get in our way! No matter how long they walk in the wrong direction! ​

​We choose love. Because THAT is who we really are.

P.S I know letting go of fear it hard. I struggled with it my whole life, but I refuse to be a slave to it any longer. If you want to learn how I let go of my fear, you can read my story here: How I Let Go of Fear.