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Tips To Smash Your New Year's Goals

💪🚺Women's Edition🚺💪


STOP Comparing Yourself to MEN!

It's 2023 and everyone is setting new goals and taking a look at what needs to change in their life. In doing this we need to make sure we are setting realistic goals for ourselves,. Ladies, I am talking to you, in order to have a clear focus and set achievable sustainable goals, you need to understand you are NOT the same as your male counterpart.

Your hormones are different, so different in fact, that you absolutely cannot compare yourself to the progress or change that your male counterpart is making. Men are driven by one hormone, testosterone, and they produce it every 15 minutes, we do not. Men are on a 24-hour hormone cycle, we are on a 28-day hormone cycle. We produce many hormones that fluctuate throughout the month, men do not. Men produce 30x the amount of testosterone that women do!

So, when thinking about weight loss, muscle gain, energy, performance, and libido, understanding your hormones needs to be considered the #1 priority in your goals for 2023. I am going to give you the easiest tips to smash your New Year's goals this year!


Tips to Smash Your New Year's Goals

If you are wondering where to start, nutrition is #1. Clean up your diet. Don't go on a diet, but take a hard look at the one that has gotten you where you are, and take out the things you know are holding you back. Let me get you started. Start 2023 by eliminating these things:


1. Seed oils-this includes Canola oil, Soybean oil, Safflower oil, Sunflower oil, Cottonseed oil, Vegetable oil, Corn oil, Grapeseed oil, and refined Palm seed oil. These oils, termed as PUFAS (polyunsaturated fatty acids) are rancid, over-heated, processed oils, that cause irreversible damage to your cells, your arteries, and your brain. They are dumpster fires damaging everything they touch. They make you inflamed by increasing the production of cytokines, they disrupt your gut microbiome, and they cause a major immune response, no matter how healthy you think you are. Foods that contain seed oils:


1. Name Brand Mayonaise

2. Nut butter

3. Salad dressings and condiments

4. Soups and sauces

5. Commerical bread


2. Refined sugar, Fructose, and High Fructose Corn syrup (all added sugars). Did you know 1 in 3 adults are pre-diabetic, and 84% are unaware that they are? Americans consume 17.5 teaspoons of sugar per day!! That is a lot of added sugar that is contributing to your unwanted weight gain, hormone dysfunction, poor sleep, and cognitive decline. Here are the tricky foods that contain a high amount of added sugars:

1. Cereals

2. Flavored yogurts

3. Granola bars

4. Juice and sports drinks


3. Processed foods: anything that is mass-produced in a factory with a label and multiple ingredients, preservatives, and words you can't pronounce. Eliminating this group of quick, processed "foodstuffs" (because that is what it is) is essential to restoring your hormone health and feeling better. Grab real food instead of fake food. Cook your food instead of eating fast food. Eat your calories, don't drink them. If your lifestyle, schedule, and finances are holding you back from making better choices with your food and you want to start feeling better, it might be time to look at your lifestyle choices, your job, your stress, the things that are going to be a bit riskier to change, but far worth it in the end.


Feeling Stuck and Giving Up

Only 16% of people follow through with their New Year's Resolutions. That means 84% of people give up, and usually within the first 2 months. Are you going to be a part of the 84%? Are you going to be among the 92% of Americans who are metabolically ill or the 8% who are metabolically healthy?

These are scary numbers! But if we don't start looking at the facts, the true science behind the Food Industry and what it's doing to our hormones and our health, our lifespan will continue to decline and we will continue to age faster and feel more miserable. Make 2023 the year that you make changes for your health, get help, take the steps you need to take to change and keep that change. Here's how:


1. Ask yourself WHY-why are you desiring this change? Why are you setting these goals? Write down your why and remind yourself of it when you feel like giving up.


2. Set short-term goals as well as long-term ones and come up with daily and weekly habits to get you there. Don't set a goal for 6 months down the road and no plan to get you there.


3. Be realistic and set attainable daily habit changes that work with YOUR lifestyle and schedule.


4. Ask for help or get an accountability partner. Most people need someone to help keep them on the right track, 2 is better than one. Think about someone who has similar goals and desires as you and ask them to come alongside you.


5. Seek professional help. Hire a nutrition coach, find a functional medicine practitioner, and take action to get the answers you need to feel like yourself again. Happy, Healthy, and Whole.

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