7 Excuses That Prevent Weight Loss (Plus Healthy Chicken Casserole Recipe!)

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?

They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is your go-to list of excuses.

Start with an excuse and expect to be excused from losing weight. Here are seven excuses that have ensured dieters will fail in their weight-loss attempts before they ever get started.

Excuse #1: I’ve Always Been Overweight


Here’s a little secret: feeling sorry for yourself will not help you lose weight. Quite the contrary. Whining and crying that you’ve never been thin can actually work against you, as you start to see yourself as stuck being overweight. Do that long enough and all you can see in your future is an overweight you. If you’re going to really cut your weight, you’ve got to be able to envision a lighter you.

Excuse #2: I Worked Out, So I Can Eat Whatever



Working out often makes you hungry. That’s a good thing. You just burned a bunch of calories and your body is looking to make up for them. However, just because you burned a few hundred calories doesn’t mean you get to indulge in any and every food you see. And you certainly can’t eat as much as you want.

Excuse #3: I Don’t Have Time to Exercise


Spend a few days documenting how you use your time. Write down each and every thing you do and how long you do it for. You’ll soon notice how much time you throw in the trash by mindlessly surfing your favorite social media sites and watching television. Transform those times into workout opportunities and toss the time excuse in the trash.

Excuse #4: Exercise Hurts


Some folks are in pain the day after they work out. If this is you and you find yourself feeling like you just rode a horse for three days straight after a workout, the reason is likely that you only hit the gym once a week or every two or three weeks. To get over that uncomfortable soreness after every workout, you’re going to have to go at it at least three times a week. Yes, you’ll still get sore on occasion, but it’ll be an accomplished sore.

Excuse #5: I Love Junk Food


This may seem a hurdle too large to overcome, but if you’re willing to fight for your weight loss, it can be done. To convince yourself that healthy food doesn’t have to be disgusting, spend more time with health-conscious friends who cook and live healthily. Eat what they eat. You’ll be amazed at the wide range of flavors to savor on a healthy diet.

Excuse #6: It’s No Fun Doing It Alone


Then stop trying to diet alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your diet or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course.

Excuse #7: My Body Is Delicate

First off, before you start an exercise routine, it’s a good idea to run the idea by your physician. However, unless you have an incredibly rare condition, exercises done with proper technique and eating healthily will not put you at risk for anything but improved health. As soon as you accept the fact that your body can handle much more than you’ve put it through, the sooner you’ll begin enjoying the gym and make better use of your body.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better.


Get FREE Access To My New Ebook!1VFbE

You Snooze, You Lose (inches)

Sleep matters when it comes to losing weight.Your body requires a certain number of hours for rest and recovery, especially when attempting to slim down. 7 to 8 hrs per night seems to be the right amount.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.

Here are some great practical solutions to getting some quality sleep. Three Practical Solutions To Better Sleep

Hearty Chicken Casserole

1008p197-budget-cooking-mCasseroles like this are a lifesaver on busy weeknights, and unlike most casserole recipes, this one is dairy, grain and gluten free. The tender, hearty veggies and chicken are mixed with tomatoes and basil then topped with a sprinkle of toasted ground nuts and nutritional yeast. You get to enjoy delicious flavor while filling up on protein, veggies and fiber that powers your body and energizes your day.

*Always buy organic ingredients*

Servings: 8


Here’s what you need…

  • 1 teaspoon coconut oil

  • 3 Tablespoons pine nuts

  • 3 Tablespoons pecans, chopped

  • 3 Tablespoons nutritional yeast

  • dash of sea salt

  • 2 teaspoons olive oil

  • 2 cloves garlic, minced

  • 1 yellow onion, chopped

  • 2 bell peppers, chopped

  • 2 eggplants, chopped

  • 2 cups roasted chicken, cubed

  • 1 (28oz) can crushed tomatoes

  • 3 Tablespoons fresh basil, chopped

  • ¼ cup white wine

  • ½ cup

  1. Preheat the oven to 350 degrees F. Lightly grease a casserole dish with coconut oil.

  2. In a small skillet, place the coconut oil over medium heat. Add the pine nuts and pecans. Sauté until golden brown. Remove from heat and pulse in a food processor with the nutritional yeast and dash of salt. Set the nut mixture aside.

  3. In a large skillet, place the olive oil over medium heat. Add the garlic and onions and cook for 5 minutes. Add the pepper and eggplant and continue to cook for 5 minutes.

  4. Mix in the chicken, tomatoes, basil and wine. Bring to a boil, then simmer for 5 minutes.

  5. Spread the chicken and veggie mixture into the prepared casserole pan. Evenly sprinkle the nut mixture over the top of the casserole. Cover with foil and bake for 50 minutes. Remove the foil and bake for another 10 minutes. Enjoy!

Nutritional Analysis: One serving equals: 223 calories, 7g fat, 320mg sodium, 19g carbohydrate, 9g fiber, and 19g protein.

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5 Foods For Faster Fat Loss

Whenever someone comes to me with new information they just read about, I always ask them for their source. Most of the time their source is from something or someone that has no credibility; meaning, no studies or scientific research backing up their claims. While this is not always the case, I encourage… no, I urge you to always dig deeper for the truth.

That’s my philosophy on life. There’s always going to be a thesis and an anti-thesis; it’s your job to use the information from both sides that works for YOU, in doing so you develop your very own synthesis.

Here at Shredfat inc we do our due diligence when digging deeper for the truth. Not only is our information backed up by current scientific research, we also provide practical ways for it to work for you after months of applying these concepts to ourselves and our clients.

Today I lay down the top 5 foods responsible for blasting fat, providing energy, and getting you the results you so badly desire.

Fat Loss Food #1 — Avocados.


If you believe the hype that all fat is bad for you, well then I kind of feel bad for you. Fat is your friend. Eat fat to lose fat. There is a caveat, you have to have the RIGHT fat.

It’s hard to believe, really, that something so rich and buttery-tasting is a fruit. To me, an avocado is one of nature’s perfect foods, straight from the tree to you. It’s simple, packs a lot of energy, and satisfies your hunger. Avocados are the PERFECT snack because it can keep you feeling full and energetic for hours.

Avocados are full of monounsaturated fat (about 2/3 of the fat is monounsaturated) and nutrients, especially potassium, B vitamins, 11 different carotenoids, and vitamin E. Here at Shredfat inc we recommend that 40 to 60% of your calories coming from healthy fats. Since avocados have a good amount of fiber, almost no sugar (1g per 150g of avocado), and almost no protein (about 3g per 150g of avocado), you can eat tons of them instead of eating carbs or excessive protein.

Avocados have a very thick peel. The peel helps to block pesticides from entering the fruit. That means it’s mostly safe to eat non-organic avocados. However, we still prefer organic avocados when we can purchase them because we value the soil integrity of our planet.


Fat Loss Food #2 — Shakeology


I know, technically Shakeology is not just one food but 70+ superfoods rolled into one bag. I’ve been drinking it just about every single day for 4 years. When I went through my weight loss transformation of 80lbs I was having it 1-2 times every single day, as a meal replacement.

Packed with globally sourced superfood ingredients

  • Proteins and fiber – to help reduce hunger and food cravings.

  • Antioxidants, Phytonutrients, Vitamins, and Minerals – to help fight free radical damage and help support a healthy immune system

  • Adaptogen Herbs – traditionally used to help the body adapt and respond to the effects of stress

  • Prebiotics, Probiotics, and Digestive Enzymes – to help nutrient absorption and support regularity and healthy digestion.

To help you fight cravings and feel full longer.

Plus, Shakeology can help:
• Build and repair muscles
• Support healthy blood sugar levels (as measured by HbA1C)
• Support healthy skin, hair, and nails

Support your body and your cells.

Plus, Shakeology can help:

  • Provide the body with vitamins and minerals

  • Support a healthy immune system

  • Fight free radical damage

Adaptogens have been around for centuries

• Adaptogens have been used in Chinese and Indian Ayurvedic medicine since ancient times to help balance the body’s response to stress
• Centuries of traditional medicine believed adaptogens helped support physical and mental wellbeing

Gently eliminate waste from your digestive system


Fat Loss Food #3 — Wild Salmon


Most folks scratch their heads reading this because they think salmon is packed with fat that will contribute to fat gain. These folks are correct; salmon is packed with healthy omega 3 fat, however, these heart healthy fats will NOT contribute to weight gain, but rather to fat loss!

Healthy fats are in fact essential for our well being. Essential fatty acids or EFAs are a key nutrient to keep the body balanced and healthy.

Wild salmon is one of the best sources of EFAs. They work to help fight obesity in a number of ways. One way is that Omega-3 fatty acids found in wild salmon work to decrease the body’s insulin resistance. Insulin resistance is a strong factor in weight gain and diabetes.

Additionally, wild salmon’s omega-3’s encourage the body’s production of leptin. Leptin is a component of the body’s natural weight control process. This vital hormone works to burn fat and suppress the appetite.

Always buy wild caught fish: Fish farms produce supermarket protein with high concentrations of antibiotics, pesticides and lower levels of healthy nutrients. Research has found that farmed fish has less usable omega-3 fatty acids than wild-caught fish and a 20% lower protein content. A USDA review confirmed the findings. Farmed fish are fattier and have a high concentration of omega-6 fatty acids. Imbalances in the levels of omega-3 and omega-6 fatty acids create inflammation in the body.

Fat Loss Food #4 — Cinnamon


When it comes to weight loss and cinnamon, new research out of a Maryland USDA research center revealed a surprise. Cinnamon was found to lower blood sugar levels. As this discovery was ‘accidental’ the team went on to further investigate cinnamon and blood sugar.

In a separate study conducted on sixty adults diagnosed with Type 2 diabetes the researchers found that taking as little as one-quarter to two teaspoons a day of cinnamon dramatically changed the sufferers blood sugar levels and insulin output. High blood sugar levels are closely associated with weight gain and obesity.

Scientists worldwide are excited over the clinically validated power of a novel form of cinnamon to support healthy glucose metabolism.[1],[2] Scientists at the US Department of Agriculture have been quietly studying it for more than a decade.[3],[4]Government experts have been amazed by compelling in vitro results documenting its ability to induce a twenty-fold increase in sugar metabolism.[5]

Add this spice to your coffee, tea, and sweet snacks for added flavor and a health boost.

img_01503_bigTry this supplement that’s been proven to provide the same results plus more! an enhanced, all-natural, multipronged approach: CinSulin® with InSea2® and Crominex® 3+.


Fat Loss Food #5 — Ginger


Ginger is a known metabolic activator and has been thought to increase metabolism by as much as twenty percent. Some people swear by ginger’s appetite suppressing abilities too. Although there is no scientific data on ginger and weight loss specifically, adding this to your daily diet is a powerful way to help balance your body. A balanced body is a healthy body.

Ginger can also help improve digestion and even soothe an upset stomach.

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Sources and References:

[1] Diabetes Care. 2003 Dec;26(12):3215-8.

[2] Diabetes Obes Metab. 2007 Nov;9(6):895-901.

[3] J Agric Food Chem. 2000 Mar; 48(3):849-52

[4] Phytomedicine. 2011 Feb 15;18(4):298-302.

[5] J Agric Food Chem. 2004 Jan 14;52(1):65-70

7 Ways to Burn More Fat

Ready to burn your way to a leaner you? Dropping fat tends to be a tedious process that’s slow and steady. There are, however, 7 ways to add an extra boost to your results. Keep reading to find out how…

Boost Your Burn #1: Track Everything


Counting calories, weighing out food portions, and keeping tabs on how far and fast you run isn’t the most exciting thing to do. But if you want to burn more fat, you need to do it. Without tracking your intake and outtake, you will never be able to figure out the weaknesses in your fat-burning program. Once you grow accustomed to keeping track, it becomes very rewarding when you have a good day. And since you live in the 21st century, tracking the amount of fat you consume and burn is made easier thanks to all sorts of electronic devices and apps. So make use of those that make the most sense to you and stay on top of your fat-burning game.

Boost Your Burn #2: Power Up with Protein


Every time you eat a meal, toss some protein in for good measure. Whether you go with lean chicken or beef, beans or lentil, or Greek yogurt, plugging protein into every meal helps your body stay full and fueled. When you keep protein in your system, it’s much easier to say no to whatever unhealthy temptation comes your way.

Boost Your Burn #3: Eat Protein Before You Work Out

You don’t want to gorge yourself on everything you can shove in your mouth before working out, but if you decide to eat something before a workout go with some protein. With a protein-rich snack 90 minutes prior to working out, you may find yourself to be more focused and better able to push your body harder and longer than usual.The healthiest protein/nutritional shake on the planet is Shakeology. Have you tried it?


Boost Your Burn #4: Forget Your Weight

keep-calm-and-ignore-the-scale-1This may seem contrary to burning fat, but if you really want to turn up your body’s fat-burning potential, you’re going to need to ignore what the scale says. When the goal is burning fat and toning up, you’re going to want to add muscle, which weighs more than fat.





Boost Your Burn #5: Get Weighty

Since you read the last tip, you probably saw this one coming. If you want to burn more fat off your body, you need to hit the weights. That doesn’t mean you have to become a professional body builder or push yourself until you can bench press a small car. What it does mean is that you need to include weights and strength training in your routine a few days a week. If you’re new to lifting weights, reach out to me and I’ll assess your goals and get you on a program that’s just right for you.

Boost Your Burn #6: Go Green

green-tea-extractIt may seem like magic, but green tea is rumored to aid in fatburning. Actually, the connection between drinking green tea and burning more calories is well documented in research. This high quality green tea supplement has been proven to help with fat burning.



Boost Your Burn #7: Change It Up

Been eating the same stuff and doing the same workout routine for a few months? Not seen any fat melt from your love handles lately? Then your body may be asking for some variety. Changing up your exercise routine on occasion will work your body in new ways, forcing it to respond with extra fatburn. So if your fat loss has plateaued, variety will get the burn heated up once again.


Bonus Tip! Want one more fat-burning method to get your body sleek and slim? Here it is: stop drinking fattening, sugary drinks! Whether your weakness is flavored coffee with all the goodies, sweet tea, or beer, these drinks pile useless calories onto your body, forcing you to have to work even harder to burn fat. Avoid this dilemma by going with water.

Remember that the most effective fat burn comes as the result of a consistent and challenging exercise program. Call or email today to get started on an exercise program that will change your shape forever!

Get FREE Access To My New Ebook!1VFbE

Forget Past Failures

Please resist the urge to let past failures get you down. I don’t care how many times you’ve tried and failed to transform your body – and you shouldn’t either. What matters is that you’re motivated NOW, so let’s grab that momentum and get moving!The one and only way to reshape your body is with a combination of cardio exercises, a healthy diet, and the right resistance workouts. This is the winning combination that will see you through to your goal.

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Creamy Roasted Red Pepper Soup


Here’s a simple soup recipe using only fresh ingredients. Soup that’s made fresh is so much more nutritious and delicious than soup from a can. Seek out organic produce for the highest nutrition and the purest flavor.

Servings: 4

Here’s what you need:

  • 5 red bell peppers, roasted, peeled and seeded

  • 4 cups of chicken broth

  • 1 can of coconut milk

  • 2 teaspoons of lemon juice

  • 1 teaspoon of himalayan salt

  • dash of black pepper

  • 1 teaspoon of smoked paprika

  • 1 Tablespoon of nutritional yeast

  1. Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.

  2. Transfer the roasted peppers and the remaining ingredients in a high speed blender or food processor. Blend until smooth then heat on the stove. It’s really delicious chilled, too. Garnish with a Tablespoon of coconut milk and chopped parsley. Enjoy!

Nutritional Analysis: One serving equals: 227 calories, 18gfat, 512mg sodium, 11g carbohydrate, 3g fiber, and 6g protein

5 Things to do NOW to get ready for Bikini season

Spring break has come and gone and summer now looms on the horizon…and with it that dreaded moment when you’ll find yourself shopping for a bathing suit. Don’t fret, if you act now there’s still time to tighten up before hitting the beach.

Do these 5 things NOW to quickly get yourself into bikini shape…

1. Eat more Veggies: Your mom was right, eating vegetables really is a good idea, especially when preparing to shimmy into a bathing suit. Why? There are a couple of reasons.


First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2. Add five Minutes:

girl in sport
girl in sport

Each week, between now and your beach debut, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water:


Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier, more radiant, and sexier in that bikini.

4. Eat low Carb (before 4pm):


One of the easiest ways to drop a few inches around your waist before the warm weather hits is to eat low carb before 4pmeach day. This means eating breakfast and lunch that are centered around high quality protein and fat, rather than breads and pastas. If you simply must have your oatmeal or fruit or rice, then eat it for dinner or after an intense workout.

5. Train with Me:


If you’re not yet one of my beloved clients, then now is the time. I’d love to get you into beach season shape, and to give you the foundation that will keep you lean and healthy for life. Call or email today and we will get you started this week on an exercise program that will get you back in control of your body.

Lose Fat While You Sleep

One of the easiest ways to speed up your metabolism, and increase your fat burning, is to get at least eight hours of sleep each night. I know that it’s not always easy to get a full night’s sleep, but the benefits are quite worth it. While you sleep your body works to restore itself, a very important process that assists with your fat loss efforts. Now go to bed already!

If you haven’t read my article on hacking your sleep, you can read that here to discover three practical ways to get better sleep starting tonight.

Cajun Veggie Chips

Here’s a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you’re able to get your chip fix without tanking your fitness results. Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week.

*Always Buy Organic Ingredients*

Servings: 4

Here’s what you need:

  • 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots)

  • Sea salt

  • Cajun spice

  1. Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper.

  2. Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice.

  3. Spread the sliced veggies over the prepared baking sheet. Roast for 20 minutes, or until crispy. Enjoy!

Nutritional Analysis: One serving equals: 139 calories, 0g fat, 287mg sodium, 22g carbs, 8g fiber, and 3g protein

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