Tony Horton is on the phone!

So excited... Coach training call TONIGHT with TONY HORTON!! Starts in 20 minutes. This is so cool!!!!!!!!!!!! Yeah... that 10 minute trainer guy. that P90X guy. On the phone. With ME!!! What an amazing opportunity I'm getting here. Now what to ask.... what to ask.... What would YOU ask if you had a chance to talk to the celebrity trainer that got your started on YOUR path to results and success???????? @tonyshorton #celebritytrainer #lovethiscompany #bestjobever #amazingexperience

A photo posted by Barbara Hammond (@underconstructionwithbwarsh) on May 21, 2015 at 5:48pm PDT

Be your OWN Hero

She needed a hero, so SHE became one! Love this!!!! 👊🏼 Be your own superhero!!!! #superhero #WonderWomen #girlboss #strengthcomesfrominside #innerstrength #strengthtrain #bestrong #heroic

A photo posted by Barbara Hammond (@underconstructionwithbwarsh) on May 20, 2015 at 7:17pm PDT

You compromised. I do too.

It was a busy night and you ended up having fast food for dinner. Everyone was hungry and you have to do what you have to do. You made the best choice you could considering where you were. Turkey sandwich and side salad no dressing instead of burger and fries. You compromised. I do too. 

At the end of the day we are responsible for what we eat. No one else. We like pizza and used to have it weekly. Now it's once a month and my compromise is it has to be vegetarian. No meats. Because pizza meat toppings are typically high in sodium and fat so no meat. That's the give and take. 

Because you know what? I like pizza too. And I enjoy living. But I also enjoy extending my lifespan so this is a once in a while thing and if you have fast food it's not the end of all your hard work. 

Just drink extra water tomorrow to flush out the sodium and move on. 

Weekly meal prep can help with this too. If the food is already made and all you have to do is heat and serve, it's much easier to stay on track and not find yourself in the fast food restaurant in the first place. :)

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Being FIT is SUPER

Being FIT is SUPER! My next multi group is NOW accepting applications. Going to be Super Hero Themed!!! How fun, right? We launch on June 1! Sign up now, and let's get fit and fabulous! Link to group (application link in the group description): https://www.facebook.com/groups/971899759501543/

You're braver then you believe

You're braver then you believe, stronger then you seem, and smarter then you think! Think about it...

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Some mindful advice!

Some mindful advice! 7 Mental Shifts To Make Before Your Weight-Loss Journey.

I didn't write this, but I am SHARING it. Great points, and a good way to get your head in the game BEFORE you start YOUR weight-loss Journey.

http://www.mindbodygreen.com/0-16202/7-mental-shifts-to-make-before-your-weight-loss-journey.html

We're programmed to think the latest diet, exercise trend or food fad will be our saving grace. That by following the newest health doctrine, we'll finally reach our goals. Maybe it'll even help us lose weight.

But, as I remind my clients, feeling like your best, healthiest, happiest self — and staying in that place — isn't about going on a diet. It's about learning what works for you and practicing it on a daily basis, along with self-kindness and compassion.

Here are seven surprising things I remind every client when they're on their personal weight loss journey:

1. Inner change should always come before outer change.

Watch how you speak to yourself, observe your thoughts and choose to see yourself as you would a friend: through a lens of love and compassion. You can't move forward and stay there when you don't think you're worth it.

2. You can change your story at any moment.

You ARE good enough. You do deserve to be loved just as you are right now. Erase the old tape that's been playing in your mind and choose to see things differently. We always have a choice. Choose self-kindness. Choose a new ending.

In the words of Maria Robinson, "Nobody can go back and start a new beginning, but anyone can start today and make a new ending."

3. The number on the scale won't make you happy.

As ironic as it may sound, weight loss alone won't make you happy. Happiness stems from within, not outside of us. It's an inside job that blossoms when you start speaking your truth, choosing soul-nurturing relationships, creating loving boundaries and nourishing your body with movement you love, words that inspire and foods in their most whole form.

4. Gratitude for your now will transform your relationship with you and your body.

Take a step back and appreciate exactly who you are — as you are — right now. What are you thankful for about your body? Your strong arms? Your vision? That your legs can take you where you want to go? There's always something to be grateful for. We can't take care of ourselves the way we need to in order to live a healthy happy vibrant life when we don't think we're enough, just as we are right now.

Appreciate your present and it'll allow you to do your very best in the now. When that happens, you'll take the actions you need to show up for yourself.

5. Think about what you eat, but don't forget about the "how."

Choosing real, whole, unprocessed foods is the goal in the "what" to eat. But, what about your "how"? How do you show up for your meal? Stressed, in front of the computer, or in a time crunch? Here, it's almost impossible to come at your meal with grace, time, intention and mindfulness. Without these things, you can't really pay attention to your food, hunger level or what your body needs.

Set an intention for your meals. Honor your hunger and fullness; truly take time to taste your food, and see the difference.

6. Don't forget about the "why" of eating.

We eat for so many reasons other than hunger. The most common reason I see clients overeating is to fill a void. They aren't really hungry for food, but for more love, comfort, freedom, control.

What are you really hungry for? Tune in and your answer will show up. Once it does, take time to explore what you can add into your life that would help fill that well back up in your soul. Add what's missing back in and see the possible.

7. Your body is your body.

We each have our own unique size, shape, and soul — a gift from the universe that allows us to live life. Honor, accept and love the one body you have. When you do that, your actions will align with your intention and everything will naturally fall into place.

Need a coach? Consider me! Sign up for FREE here: bit.ly/FreeCoachBwarsh 

Use Your Crystal Ball

MFP saved me once again! I was at Chilis and was looking at their turkey burger. Thinking.. "Turkey... It's lean and therefore a better choice". Populated it in mfp and it clocked in at 1300 calories!!! Whoa!! So all things turkey, doesn't mean it's necessarily all good for you! 

Lesson learned. 

Ordered the grilled chicken salad instead. Oh and 430 calories for that. For the record, the only part of the Chilis menu that shows the calories is the "healthy options". It's about 1/2 a page in their full menu. 

Now I get that mfp and the menu at chilis won't factor the specific macros. So this becomes a caloric numbers game. While 430 is a bit high for me for lunch (I typically shoot for around 300 for lunch), I do know that 1300 is insane! Basically my total for a full day. 

What's my point? 

My point (and why I'm sharing) is that when dining out, if you enter the food you're thinking about eating BEFORE you order it and eat it, you get that moment of pause to consider if what you're thinking of choosing is the best choice for you at that time. It's like having your own personal crystal ball!!! 

For me? I'd rather see the numbers before I eat it. Waiting to log AFTER I've eaten? Well that's going to show me the same numbers but I can't undo it. AFTER I've eaten it's too late to make a better choice in that moment. The moment is gone. The best I can do AFTER I've eaten it is try to do better next time. 

So I'm sharing this tip. Log it before you eat it. You might still choose to eat it. But at least you know what you're getting in to. Right??

#TastyTips #CrystalBall #LogItFirst #myfitnesspal

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