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Secrets for Endless Meal Variety & Actually Liking the Meals that Deliver Results

By Concita Thomas| 2020-03-02T12:35:13-07:00 March 2nd, 2020|Nutrition Articles, Podcast|

  I know you may not want to hear this but that list of [...]

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Figure Friendly Eating: What it Is & Why You Need it to Lose Weight and Feel Great

By Concita Thomas| 2020-02-19T11:39:42-07:00 February 19th, 2020|Nutrition Articles, Podcast|

Ever feel like your healthy eating efforts aren't produ [...]

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Meal Mistakes that Well Meaning Healthy Eaters Make on Their Weight Loss Journey

By Concita Thomas| 2020-02-19T12:02:44-07:00 February 11th, 2020|Nutrition Articles, Podcast, Weight Loss Advice|

  "I eat healthy, but I can't seem to lose weight". Hav [...]

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How to Thrive on Your Weight Loss Journey During the Holiday Season

By Concita Thomas| 2019-12-10T10:39:43-07:00 December 10th, 2019|Podcast, Weight Loss Advice|

We know that balancing all of the moving pieces involve [...]

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Why “Everything in Moderation” Isn’t Working on Your Weight Loss Journey

By Concita Thomas| 2019-10-29T07:20:26-07:00 October 29th, 2019|Podcast, Weight Loss Advice|

  We've all heard the saying "everything in moderation" [...]

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Why Cheat Days and Lasting Weight Loss Don’t Mix

By Concita Thomas| 2019-10-23T10:13:27-07:00 October 23rd, 2019|Podcast, Weight Loss Advice|

On the surface, a regularly scheduled cheat day may see [...]

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How to Make Filling Meals So That You Don’t Have to Fight Hunger

By Concita Thomas| 2019-10-14T16:12:38-07:00 October 14th, 2019|Nutrition Articles, Podcast|

So many of us have suffered through hunger and cravings [...]

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How to Stop Quitting After Getting Initial Weight Loss Results

By Concita Thomas| 2019-10-02T13:05:50-07:00 September 24th, 2019|Podcast, Weight Loss Advice|

It’s easy to understand why someone quits when they are [...]

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One Overlooked Reason that We Struggle with Exercise and Eating Consistency & How to Change it for Better Results

By Concita Thomas| 2019-09-18T04:48:44-07:00 September 18th, 2019|Mindset Articles, Podcast, Weight Loss Advice|

  One of the most popular barriers to lasting results i [...]

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You’ve Decided to Lose Weight & Get Healthy… Now What?

By Concita Thomas| 2019-09-11T11:48:44-07:00 September 10th, 2019|Podcast, Weight Loss Advice|

  The first step in a weight loss journey is decid [...]

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concitathomas

Concita | Food & Fitness Coach
Instagram post 17862649810764733 Every step in the right direction is a big deal! EVERY step... If you want those small successes to build into larger successes, you have to stop DISCOUNTING them. Can we agree to cancel the following words? Only Just OK Little Bit Those words minimize the accomplishment at hand. They prevent you from REPEATING the success and BUILDING on it for greater success. If you know me, you know I celebrate errrrrything. Checked all of my emails. YES Client check ins done for the day. WOO HOO. Rocked my new homeschooling duties in record time. AYE! To some, it's a little bit over the top. Why am I celebrating things that *should* happen anyway? Here's the scoop, few things are more motivating than FEELING LIKE a winner. I want to win. So, instead of focusing on all of the ground that is still left to cover, I amp myself up about what I've already done and let that fuel my desire to keep going. Does this resonate? Are you with me on cancelling words that disrespect your success? Sound off below. I want to know what you think.
Instagram post 17870607280649032 Real Talk... Some days the “healthiest” thing you can do is eat the darn cookie and save the green drink for later. . Yes, food is fuel. However, it is so much more than just that. . I’m not ignoring the fact that what you eat now influences how you feel and what you want to eat later. What I’m suggesting is that ALWAYS trying to skip the cookie ignores how psychology works. That behavior also disregards the real preferences and desires we have as humans beings. . Skipping the cookie may feel like “taking control”, but if it takes every ounce of willpower in your body to do it AND you’re mad about skipping it, it’s gonna backfire. And, when it does, the illusion of taking control will be shattered. . So, if the cookie is really what you want, eat the cookie. The green drink will be there later. . If you’re worried about not being able to stop at just one and you don’t like how it feels when your food is choosing you and not the other way around, eat enough of the other foods (greens, protein, water, etc.)that keep you full and satisfied too. . When you practice long enough, the rest really does work itself out. . I’m curious? Who’s eating the cookie? The green drink? Both? 👇🏽👇🏽👇🏽
Instagram post 18135129334048456 Have you found yourself thinking “can I JUST catch a break” because you swore that 2020 was YOUR YEAR to get fit? . Does it seem like every time you get ready to make your move, life happens? . You’re not alone. . Here’s some news that you’ll either find encouraging or discouraging - depending on your perspective. . We’re not catching a break! Life doesn’t slow down, hit pause, or smooth out because we have goals. . Rude, right?🙄 . But, there IS good news too. 🤗 . You can still get results taking action that is still within reach under the circumstances we find ourselves in right now. . You don’t need a gym, access specific foods in just the right weights and measures, or tons of time to work out each day (cause many of us have unexpected daily duties taking our time now). . These strategies the exact ones used by me, Sonja (pictured here), and my clients whose before and after or case studies you’ve seen. . Here’s the thing though... you may not WANT to focus on food and fitness right now. That’s fine. These are challlenginf times and you may have bigger fish to fry right now. . However, if you feel like taking control of this area of your life will give you the fortitude you need to face the other challenges coming your way, I’ve got you! . Here are two things you can start to do right now. 1️⃣ Eat and drink items that help you crush cravings and hush hunger (hint: water helps). 2️⃣ Move every day. Dance, walk, something. Movement is different than working out though. So, I’m not saying hit the gym or go hard. 🙅🏽‍♀️ Just move. . I’m curious. Are you waiting for things to feel more stable to focus on your food and fitness again, or are you using this extra time to take care of your food and fitness now? Let me know 👇🏽👇🏽👇🏽
Instagram post 17880478915546075 It was almost like an unexpected break until... 1. We realized we still had to work while at home. 2. We realized we had to “homeschool” - for some of us for the first time. 3. We realized we had to do 1&2 at the same time. 4. We were told that we should “shelter in place”. 5. We realized that each and every workout would come with “company”. . If you are still trying to practice Figure Friendly eating but find the current circumstances are making that quite the challenge, here are few things to make it a little more feasible to self-quarantine without stress eating.
Instagram post 17902376590440302 Home workouts may not be your first choice, BUT they can get the job done when you can’t (or don’t want to ) make it to the gym. If you’re in need of some home workouts to get you through this time, check out my Fierce in 20 Workouts at the the link in my bio. They’re my thank you for being connected with me here. Go download them for free now and tag me in your post workout selfie!
Instagram post 17859401683762507 Remember that not so distant feeling of being outside holding your drinks hat was made by someone else and holding your phone at the same time without worrying about sanitizing your hands?🤔 Crazy how things change so quickly, but we WILL get through this. 👊🏽 I’ve got five tips for staying sane, healthy, and on track with your food and fitness during this time. Go check my stories. 👆🏽👆🏽👆🏽 You’re probably going to be surprised by tip #4. Not what you would expect, but so helpful! Have something you’re doing to ride out this time in the best spirits and health possible? Let me know 👇🏽👇🏽👇🏽
Instagram post 18096401368186187 What do you do for FUN? Yes, F-U-N. Fun matters!😂 Here’s what I know. We humans like pleasure and find a way to get it one way or the other. . Sometimes, as working adults with families, fun gets pushed off to infrequent Girls’ Nights and vacations. We then use food as gap filler because honestly... eating yummy food can be FUN 😱. This is called Hedonic Consumption- eating (or even shopping) simply for pleasure- even when your energy needs have already been met. . After all, food is usually relatively cheap and accessible. So, it’s easy to use food for pleasure even when we have a tight schedule, no babysitter, and no downtime in sight. If your attempts at eating right tend to go left even when your plan isn’t overly restrictive AND you’ve taken the time to plan and prepare in advance, the scarcity of fun in your life could be the problem. . . Im not saying that eating purely for pleasure is wrong or that you should always ONLY eat to meet energy needs. 🙅🏽‍♀️🙅🏽‍♀️🙅🏽‍♀️ . . However, I am saying that if your tendency to consume food for pleasure is a hindrance on your road to looking and feeling fierce, it’s time to up the fun factor in your DAY (yes fun is a daily need). . . Here are a few things that I do for fun when I’m in the thick of the work and family hustle and can’t necessarily take a real break to do something else. . . ✅ Open the sunroof and sing along to a good song while I’m driving. The louder, the better. 🎤 . . ✅ Dance break to one of my favorite 90s songs. 💃🏽 . . ✅Ask Google Home to tell me a joke (not even playing) or watch old funny video clips of my kids (I have plenty). 📹 . . Bottom line is I do something that takes a few minutes to boost my mood so that I don’t *have to* go for the chips and candy to feel better. . . Tag a friend that needs to read this. Then tell me what you do for fun 👇🏽👇🏽👇🏽
Instagram post 18124953070064561 What if we placed more focus on which foods we were *adding* instead of which foods we were giving up? 🤔 I know that doesn’t sound exciting. It almost sounds like we’re not disciplined enough to do it the other way- the hardcore way. But, what if that whole line of thinking was just a set up?🧐 We already know what happens when we give up bread 🥖, dessert 🧁, wine 🍷, whatever. We lose weight. 🤗 We miss what we gave up. 😬 It starts to really suck. 😩 We reintroduce said thing. 🤗 We eat / drink wayyyyy more of it than we did before we gave it up. 😬 The weight comes back 😳 and brings friends. 🤦🏽‍♀️ This is like the movie we’ve seen a million times. There will not be a different ending. 🙅🏽‍♀️ So, what if, at the risk of not feeling like we’re really “doing what it takes”, we focus on ADDING foods known to cut cravings, reduce hunger, and thereby help us manage our weight without a whole lot of drama? What would happen THEN? 🤷🏽‍♀️ 🚨Spoiler Alert🚨 It would work! That was a main part of the strategy behind every client success story you’ve seen me post (and even the ones that don’t want to share publicly). Who’s down? 🙋🏽‍♀️ Drop a ❤️ if you’re going to focus more on what you need to eat than what you’re going to give up.
Instagram post 18043977100241358 “Well, I guess.” Raise your hand if you’ve ever felt like this about your eating plan?🙋🏽‍♀️ I think we’ve all been there at some point. We want to lose weight. Someone we know has recently lost a ton of weight on this new plan, so we decide to do it too cause we WANT RESULTS. Only problem is... we don’t really like eating the way we need to for that plan. 😬 But, we proceed anyhow because we want results. 🤷🏽‍♀️ I’m sure I don’t have to tell you that this is the ultimate setup for rebound weight gain. At the end of the day, what you do to GET it off will be what you need or do to KEEP it off. So, if the goal is to look and feel good AFTER that class reunion or vacation, then the plan needs to be sustainable. At this point, you may be wondering is there even a such thing as sustainable AND effective. The answer is ABSOLUTELY. It’s the way that eat to look and feel better in my 40s than i did in my 20s (swipe to see the proof). It’s also the way that my clients eat to get results in their 40s and beyond. Follow me and I’ll show you how to get it done.
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