Why aren't you at your goal weight today?

It's not like you started your journey yesterday...this has been a goal that you've been working towards for years.

So why haven't you achieved it yet?

Now listen really closely to all the reasons that are popping into your mind right now. Grab a pen and paper and jot them down.

These reasons you're giving for failing to reach your goal are really very clever excuses. So clever that you convinced yourself that they were legit.

That's right. You're not at your ideal weight at this moment because you've given in to excuses.

I can understand your frustration because those excuses that you cling to tend to be very convincing.

Now it's time to push your frustration aside and to really focus in on your goal. If you lose focus on your goal for even a second, excuses will take over – leaving you without progress and without the sweet satisfaction of accomplishment.

Here are the 3 Steps to Destroy Excuses...

Step One: Make A Plan
There's huge benefit to having a step-by-step plan when working toward a goal. Write out exactly your meal plan and make a list of acceptable foods. This plan will be your follow-along-guide to arrive at your goal, so put a lot of thought into it.

Feel free to reach out to me for help with this step. I'd love to get you set up with the right plan to reach your goal.

Step Two: Have Accountability
Your next insurance against excuses is to enlist as much accountability as possible. Try to find people who will actively check up on you (like me!) rather than people who aren't likely to follow up on your progress. Share your detailed plan with these accountability partners and explain the importance that your goal has for you.

Feel free to reach out to me for help with this step as well. I'm a professional at keeping my clients accountable!

Step Three: Set a Deadline
All good things must come to an end, and so does the journey to your ideal body. How long should the process take? Well, that's up to your unique situation: 1) How much fat you have to lose, and 2) How hard you are willing to work to get there. Find a reasonable timeframe in which to accomplish your goal, then focus all your energy on meeting this deadline.

Call or email me today—I'd love to sit down with you to go over your best plan to get you into amazing health. 

You can also check out "5 Weeks to Fabulous".  It's a complete package of fitness and nutrition, all wrapped up for you.

Or, you can get a stress-free 28-Day done-for-you meal plan.  Imagine not having to think about what to eat for a whole month?  Stay tuned for details.

Together let's finally make it happen for you. Better late than never, right?

In good health,
Cheryl Wahl, RHN, Personal Trainer
North Shore Nutrition
778-836-3831

Sometimes we need to switch things up a bit in the mornings. Below are 5 vegetarian breakfast recipes that you can try. Remember that breakfast should be consumed within 1 hour of waking up.

Each breakfast includes low glycemic load carbohydrates, fiber and filling veggies. Fiber first thing in the morning will help to keep blood sugar levels balanced all day. When you start your day with a high fiber breakfast your cravings will diminish and you will have constant levels of energy… how nice!

Amazing Eggs and Mushroom Sauté

Coconut Oil or Olive Oil
6 Eggs
Minced Garlic
1tsp turmeric
½ tsp chili powder
1 small Zucchini
3 grape Tomatoes (or 2 romas)
6 shiitake Mushrooms

Dice all veggies into small bite size pieces. Over medium heat, heat oil in medium sized skillet. Add tomatoes, zucchini, mushrooms, and garlic. Sauté until tender, about three or four minutes. Add turmeric and chili powder. Mix in thoroughly. Remove from pan. (set aside)

Using same skillet, make over easy eggs. Using a spatula, shape and unstick eggs from skillet until runny in the middle but all whites are cooked, turning only once.

Serve with Egg in center of plate, topped with sautéed vegetables. Sprinkle a dash of salt if desired.

May add a whole grain gluten free English muffin or sprouted grain bread to this dish!

Serves 4 – 6

Coco-Yogurt Parfait

1 Cup Coconut Yogurt, vanilla flavored
¼ Cup Homemade Granola or favorite brand
½ Cup Mixed Berries
½ tsp ground Flax Seed

Layer yogurt, granola and fruit, sprinkle with flax seed.

Green & Blue Smoothie

1 cup frozen blueberries
2 pieces cubed watermelon
2 pieces cubed honey dew
2 tbsp celery
1 tbsp organic heritage tomatoes
1 tbsp red pepper
2/3 cup coconut yogurt
1 cup mixed spring greens
1 ½ cups filtered water

Blend all ingredients until smooth. Enjoy while cool.

Amaranth Cereal

1 cup whole grain amaranth (use slow cooking oats if this isn't available)
2 cups almond or coconut milk 
1/2 cup dried cherries 
1/2 cup toasted chopped walnuts 
1 tablespoon maple syrup 
1/4 teaspoon ground cinnamon 
1/8 teaspoon ground nutmeg

Place amaranth, milk and 1 cup water in a medium saucepot. Bring to a boil. Reduce heat to medium-low and simmer, stirring frequently, until most liquid is absorbed and amaranth is cooked through and tender, about 25 minutes. Stir in cherries, walnuts, maple syrup, cinnamon and nutmeg until combined. Serve hot.

Strawberries and Crème smoothie

1 Cup frozen strawberries
1 ½ Cups Vanilla Coconut Milk
½ cup coconut water
¼ cup rolled oats
8 – 10 raw almonds
1-2 figs, to sweeten
Chia Seeds

Blend until smooth, top with a sprinkle of Chia seeds. Serve cold. Serve with gf toast, and a boiled egg.

What's your favourite breakfast dish?  Share with the rest of us so we can enjoy too.

In good health,
Cheryl Wahl, RHN, Personal Trainer
North Shore Nutrition
778-836-3831