transform your health


Ever been in that situation where you decide your going to eat healthy and you get to the kitchen and your just paralyzed with all the lack of options (or too many options) that you don’t know what to do, so you just get frustrated and decide to have tacos from your favourite taco place instead? Yeah, your not alone! Sometimes the struggle is REAL! But eating healthy doesn’t have to be hard. Next time you find yourself in this situation, use these 3 easy strategies to help you make healthy eating simple!

Re-create Your Favourite Foods With Healthier Alternatives

We all have foods that we just don’t want to give up and a lot of times, we dread eating healthy because we think that it means we have to eat boring foods all day that taste like grass. I’m here to tell you that you absolutely do not have to give up your favourite foods! In fact, you can keep them all. There are countless ways that you can have your favourite foods just by replacing a few key ingredients with healthier alternatives. Heres a few examples of key ingredients you may use in your favourite recipes that can be replaced with healthier alternatives. White flour can be replaced with almond flour. White sugar can be replaced with coconut sugar. Butter can be replaced with extra virgin olive oil or coconut oil. Milk chocolate can be replaced with dark chocolate. Ice cream can be replaced with frozen yogurt.

At first, this may seem difficult. But you will soon realize how incredibly easy it is to find replacements for your favourite foods that feel good for both your body and your mind! When you start making new healthier choices, your taste buds begin to change. It becomes easier for you to make healthier choices the second you start. Each time you choose a healthier alternative, your body and mind begin to transform and each decision after that becomes easier! So start today. Think of one of your favourite foods and see which ingredients you can replace to re-create it in a healthier way & enjoy!

healthy eating

Repeat Your Favourite Meals Throughout The Week

When it comes to healthy eating, we don’t need to get too fancy and re-invent the wheel with every meal. We can simply find a few staple meals that we really enjoy and repeat those meals throughout the week for those times when we just can’t think of anything else! Repeating your favourite meals is great because it creates a routine and eliminates the process of having to find something new to make! Repeating meals makes it a lot easier for us to make the decision to eat healthy. Why? Because our brains get tired of making decisions all day. We are constantly in decision making mode from the second we wake up to the second we go to bed. What clothes should I wear today? What time should I get out of bed? What should I eat for breakfast? Where should I go for lunch? Too many decisions exhaust us mentally and knowing what you’ll have for your next meal (as small as it may seem) can be comforting and save us a lot of unnecessary decision making throughout the day! This leaves us feeling more energized and empowered.

So think about it now. What are 2-3 meals that you absolutely love, that are both healthy and delicious? Use those 2-3 meals as staples throughout your week. You don’t need to have them everyday, but use them on those days where you just don’t want to think of something new and you just want an easy healthy meal fast!

make healthy eating simple

Make Cooking More Fun And Enjoyable

This one will change the way you eat, forever. If we associate cooking with fun in our minds, we’ll find ourselves excited about it everyday! When you make the process of cooking up a healthy meal fun and enjoyable you’ll start to get excited about finding new recipes to try, new foods to taste and new foods to experiment with! This completely eliminates the stress and pressure we often feel about healthy eating. Why? Because we no longer feel like we are being pushed or forced to eat healthy just for the sake of saying we ate healthy. Instead, eating healthy is something we look forward to because we know that its actually fun and enjoyable to do it!

There’s so many ways you can make cooking more fun and enjoyable and here’s just a few things you can try. (1) Turn up the music. When your cooking try playing your favourite music and make it a party! Playing our favourite music while cooking is such an awesome way to get ourselves actually excited to get in the kitchen! (2) Change your mindset around cooking. Sometimes just the thought of cooking can be a turn off and make us feel like its just another thing we have to do, but if we change the way we look at cooking and see it as a time for us to have fun and enjoy ourselves then we can begin to actually love it and even look forward to it daily! (3) Get creative and be imperfect. Sometimes we can stop ourselves before even starting. We create labels for ourselves saying “I’m just not a good cook” or “I could never make that”. When cooking, don’t be afraid to be a beginner and try new things! It’s not supposed to be perfect so just let it be!

The secret of change is to focus all of your energy, not on fighting the old, but on building the new.


Remember, change isn’t always easy but its always possible! If you decide today, you can create a whole new way of living, eating, moving and being and its all possible for you! You can make the decision today to feel good in your body, to transform your habits and create a new way of living.

Now I want to hear from you, leave a comment below or send me a message telling me what changes you would like to make starting today!

Do you want to make a one-time thing into a habit? Like instead of showing up to that yoga class once a year, you go 4 times a week? Or instead of waking up late everyday rushing out of bed, you wake up energized right on time everyday? Last week we talked about the power of habit change and how transforming your habits can change your life. Today, we’re going a step further to learn the 4 simple ways we can actually build new habits so we can create transformation in our life like never before. Lets get into it!

1: Create a Process Instead of a Goal

Goals are great but in order to create real transformation in any area of our lives we need to make sure that we not only set a goal but more importantly create a process that will help us actually get to that goal. When we set a goal we can spend a lifetime trying to achieve it if we don’t also set up a process and plan for ourselves to move forward towards it. A goal is just a goal but when we create a process behind that goal, it becomes your reality. Here’s an example. You can set a goal that you want to lose 50 pounds and tell yourself this goal everyday but unless you know what daily steps you are going to take to move towards that goal you are setting yourself up for a lifetime of chasing it. Lets try something now: Do you know what your bigger goal is? Great! Now think about what daily habits and behaviors would actually lead to you achieving that goal? Narrow down 1-2 habits that would help you get closer to your bigger goal everyday and your on your way to creating a process for transformation! An example of this if your trying to lose 50 lbs would be 1) Drink 10 glasses of water a day + 2) Move/Exercise for 20 minutes a day! Your process doesn’t have to be big and fancy. Instead start small and slowly add in more healthy habits once you feel you got the first 2 down! Creating a process guarantees progress!

2: Create A Bigger ‘Why’ For Yourself

Setting new goals is great, but we also need to get clear on WHY you want to reach that goal. Without a bigger why, consistent and long lasting change is near impossible but when we have a clear reason for doing what we are doing we begin to behave different and naturally adopt different habits. Having a bigger why is like adding emotion to your goals and to your new habits. Think of your bigger why as your reminder and tool for you to stick to your new healthy habits and lifestyle. Every time you feel yourself slowly slipping or falling off, use your bigger why as a reminder to bring you back into balance. Your bigger why is usually attached to something bigger than yourself. Maybe this is your family, your career, your life purpose etc. Here’s some examples. “I want to get healthier because I want to be able to run around and play soccer with my kids” or “I want to get more confident so I can finally get that dream job” whatever it may be, your bigger why allows you to take action towards your goals and stick to your new habits because now you have a bigger reason for doing it. Your bigger why is something you can look at everyday, its something that gets you excited to jump out of bed in the morning and get after your day!

3: Start to Tell Yourself A New Empowering Story

The stories we tell ourselves matter. Whether we know it or not, we tell ourselves stories everyday. Stories about who we are, what we are capable of, what our limits are and more. These stories become our beliefs and we begin to believe that they are the truth of who we are. Some of the stories we tell ourselves are empowering but a lot of them are dis-empowering. Here’s some examples of the types of stories we tell ourselves “I am just not a motivated person” or “It’s just too hard for me to lose weight because I love food too much” or “I would never be able to achieve that goal because I’m just not a committed person”. When we tell ourselves dis-empowering stories like this everyday, it becomes near impossible to make any changes because we constantly feel defeated by our thoughts and we limit ourselves before we even try! The good news is that they are just stories we have made up and told ourselves and the cool thing is, we can change them! At any point in our life we can decide that we are going to change our story and when we change the stories that we tell ourselves everyday we change our entire world. We stop holding ourselves back. We no longer tell ourselves that we cannot do it because we haven’t done it in the past, instead we remind ourselves how capable we truly are of creating a different future. So get clear right now about what stories you’ve been telling yourself about why you cannot achieve your goal. What stories may you need to let go of and replace with better more empowering ones?

4. Work With a Coach or Mentor

What’s one thing you know you could be doing right now that would make a huge positive difference in your life? I bet you can list at least 10 different things! We often know what we should be doing but without accountability we often don’t do it! This is why seeking a mentor or coach will help you get to where you want to be much quicker. Making change is hard and it’s even harder when you’re doing it all on your own. If you’re serious about transformation and creating new healthy habits, consider hiring someone who can take the guess work out and show you the way! A coach can help you get clear on your goals and create an action plan on how you can move forward towards them. A coach can also help you see what may be holding you back and keeping you stuck. Having someone support you, hold you accountable and cheer you on can make all the difference in your transformation! If your looking for a coach to help you transform your health book your free 15 min Transformation Session with me here! In the session we’ll uncover exactly whats holding you back from creating the transformation and change you want to create in your life & create a plan of action to completely transform your health and habits starting today!


So which of these 4 simple ways will you be trying out?

Your action step this week is to choose 1 of the 4 ways above and get started on your transformation today!