Christmas is just around the corner and you've worked so damn hard to get into the best shape of your life. How do you enjoy the holidays and not completely derail all of your progress? 
There's something about Christmas like none other when it comes to food...and let's not forget about the Christmas cheer. If your family is like mine, it's not just one day; there's Christmas Eve, Christmas Day, Boxing Day...and those left overs can't go to waste!

So how the hell do we stay on track?! 

1. Plan your treats!! If you know that Aunt Sally makes the best dessert ever!! Hold out for the good stuff, don’t waste it on mediocre.
2. Give yourself a day – you worked really hard to get this far, one day won’t ruin it. If you have a whole day of festivities, don’t worry about counting calories or hitting your macros, let your hair down and relax.  You have tomorrow to get right back at it!
3. Enjoy it! No guilt should be associated with your treat.  Remember that old saying “everything in moderation”, this is your moderation! Savour it.
4. Remember what Christmas is all about, it’s about love and spending time with family.  And if that means needing a drink or two to get through it, then mix it with water or coffee (in our house coffee and baileys is completely acceptable to drink at any time of the day)
5. You don’t need any leftovers – this is a hard conversation to have with all the Moms, Grandmas and Aunties. We are not starving ourselves, we love their cooking but for the love of Pete, these are brand new pants, it took me 100 days to fit into them and I want to fit into them next week!

 
Christmas is a stressful time. Don’t worry about being perfect on the plan.  You will always hear Chelsea and I say “perfect is boring”.  Sometimes we need a little mess in our lives to appreciate the clean. 
 
Happy Holidays,
 
From Lil’MissFit

​Halloween is just around the corner and those tiny little bite size candies are everywhere!!!!

How do you stop yourself from having one….let alone just one?
You all know what I’m talking about….
The temptations are everywhere you turn.  They are in a bowl in every office you walk into.  Everyone thinks they’re being generous, but deep down do they know it’s killing you inside.  The struggle is real!  You know you don’t need one, but where’s the fun in that.  We all need socks and underwear too and you know what it feels like to open that gift on Christmas morning. 
​
Let’s not forget that in the next few days.  Those temptations aren’t just going to be out and about; they are going to be in our homes!! Then what??? No one is looking….you can sneak one.  No one will know, right?!  But you will know….and then comes the guilt.  Now, I’m a firm believer we should not associate guilt with food.  When we’ve crushed our goals, then we can have one and enjoy it and not feel bad about sneaking it.  Until then, we have a hurdle we must get over.  And I am all about trying to solve problems before they happen ☺, especially hurdles that are totally preventable and that we can self high five ourselves for when we overcome them. 

Here’s my advice: Make yourself a “clean” treat that’s just as satisfying. 

​I’ve added one of my fav’s; the No Bake Cookie Bar.  Remember hay stacks as a kid?  These taste just like them!!  They satisfy my chocolate cravings and help keep the temptations away.

*** I use natural peanut butter and unsweetened baker’s chocolate ***

​It feels like I’ve blinked.  I could not have imagined this year any better. I’m still not sure why I didn’t take this leap sooner.  But like everything in life; it all happens for a reason and in the time it was meant to.
A friend told me today that life is very cyclical and to live in the moment of today and really feel the emotions that are attached to this stage of my life.  Life will always have its up and downs, but it’ so very important to know that even in the darkest of days….
​Hahaha; Annie’s - The Sun Will Come Out Tomorrow just popped into my head:

The sun will come out tomorrow
Bet your bottom dollar that tomorrow
There'll be sun
Just thinkin' about tomorrow
Clears away the cobwebs and the sorrow
'til there's none
When I'm stuck with a day that's grey and lonely
I just stick up my chin and grin and say oh
The sun will come out tomorrow
So you got to hang on 'til tomorrow, come what may!
Tomorrow, tomorrow, I love you tomorrow
You're only a day away

​Funny how when you read those words, you are reminded of the simplicity of life.  When times get hard, or you feel like your workout program will be the death of you; hold your chin up, get through today, because tomorrow is filled with nothing but possibilities.  Bad days and failures aren’t meant to be the end of the world, maybe those obstacles were put there to teach you to be grateful for what you already have or remind you of something you need to work on. And maybe, just maybe, tomorrow you… hit your personal best… you lift heavier then you’ve ever lifted… you get through a full workout… you will run faster or longer… you will hit your goal weight… or your skinny jeans are now too big… Whatever you goal is remember that each day you work for it, you are one step closer to your tomorrow.
 
This takes me into my goals - they say the first year of any business is the hardest.  For me the hardest part about building this dream is the shortness of hours in a day! I finally, for the first time in my life, feel like I have found my groove, maybe more importantly I have found my calling and every day I wake up grateful for this opportunity, no matter what challenges may lay ahead.
ALWAYS REMEMBER YOUR WHY!
I’ve been working with a few of my clients these past few weeks about dialing in their why, and then it dawned on me that I need to do the same for my business.  What’s Lil’Missfit’s WHY?
Why? Because I love teaching people how to become better versions of themselves. Showing people their true potential, and making people feel like there is always someone in their corner.
Why? Because there is no better feeling in the world then when you see someone look at themselves in the same light as the people who already love them.
Why? Because I want to make the world a better place and to me that means happier, healthier and stronger. 
Why? Because I want to be more then a trainer, I want to be a coach! I want people to see my integrity and know that I will always try my best to practice what I preach, and live by the words I teach.
Why? Because the people who have come to me for help have impacted my life just as much, if not more, then I have impacted theirs.
 
I am beyond grateful to have this opportunity and to have had the chance to work with and meet some of the most extraordinary people and for all the new members that will someday join this amazing group.
 
Reflecting over this past year or even having a first year would not have happened without my team. These two gals are the exact definition of the great people who entered my life exactly when they were meant to.  These two were my very first Guinea pigs, I had zero experience, but they believed in me. They have seen my teachings since The Canada Food Guide was my only resource to learning macros, understanding sport performance and the true science behind healthy eating, clean eating and weight loss. Over the years these two have put their heart and soul into getting their results, questioning my every teaching, always critiquing and allowed me to guide them (sometimes blindly) into the women they are now.  These two have helped me believe in myself.  And even though it was supposed to be me teaching them, they have taught me how to be a confident leader. They have also taught me self-awareness. They are true friends - always there to remind me of the things I suck at (the best of friends are always honest a**holes, lol), what things I should leave to the “professionals” aka them, and that no matter what happens in life we are the dream team, we are three smart cookies that all have different strengths and together can take on anything. 
 
What’s the saying here? When women support each other, incredible things happen.  This is undoubtedly another one of my reasons WHY?!
 
Since we started, “The Beast Program” has tripled in size. We’ve expanded from one class of eight beasts to three classes. I’ve added other group trainings into the mix and gained even more one on one clients. It’s amazing watching the word spread and the new friends I continue to make.  I once had a trainer tell me I should not be friends with my clients, but for me I believe this is why my program has taken itself to this level in such a short amount of time.  I believe in order to properly coach someone you need to learn about who they are on the inside, find what holds them back and, most importantly, what drives them.  I love the relationships I have built in this last year and the lifetime friends I have made.  To me it’s more then just a workout program. I want to give people the tools they can use to crush anything life throws at them and to know there is always someone in their corner.  To be a MissFit you have to find the fire inside and to me that’s what it’s all about!!  

Since we just had our very first meal prep class, I thought it would be great to share with you a few of the things we learned. 
The very first thing I learned was I loved every second of it!!!  I loved creating the recipes, testing them in my own kitchen, being inspired by the food, the planning, the grocery shopping, the baking, the set up and most importantly the delivery. 
I am so grateful to everyone who helped make that day happen. You unleashed a whole new passion for me that I hope I can continue until the end of time.
We started our day with a theme: “well, wasn’t that easy”.  It was about not over complicating the process, keep it easy and simple and you will be done in no time and have extra time to enjoy the other joys of your life.  
As a nutrition coach, I get so many “excuses” as to why people cannot eat healthy. They don’t have the time…their families won’t eat it…it’s too expensive…the list goes on and on. I want to take the time to teach people that it’s not so bad.  Eating clean can be easy, especially when you get a group of sassy ladies together. 
In true Lil’MissFit form a day would not be complete without me forgetting at least one thing.  On this day it was the two eggs I needed to do the demo for the breakfast oatmeal bars I would be sending home with the ladies.  But Sheila was off to the rescue and ran home to get me the forgotten goods.  While we waited for her return we took a few minutes to talk about the setbacks to prepping and how clean eating can sometimes get overwhelming, especially with picky families.  We also chatted about our food diaries and being accountable to our goals, which is what my next blog is all about.
Once Sheila returned with the forgotten eggs we were ready to rock!!  In less than two hours, we had prepped and assembled 27 suppers for families of four, 45 oatmeal bars, 45 morning snacks and 45 afternoon snacks.  Each person left with a beef stew, a balsamic marinated chicken with all the fixings and a chicken stir fry. 
All the ladies received oatmeal bars and chocolate pumpkin muffins for easy breakfasts on the run, grab n’ go snacks of cheese and grapes, and raw vegetables with hummus.  They had their food for a week and didn’t have to step foot in a grocery store.  I don’t know about you, but I don’t think it get’s much easier then that?!  Plus, we all had a blast, enjoyed each other’s company, there were many laughs and new friendships made. If you know me that’s always the most important part.
As with any first endeavour, there is always a learning curve.  I know so much more for the next one.  I learned more is always better. Make a list of everything and make sure the two eggs are on it. And when buying food from Costco always be prepared for a food recall. But most importantly always follow your dreams. This is something I have wanted to do for many years, but didn't know how to fit in to my life. Now it’s here and I could not have imagined it going any better and, even though it’s been almost a week, I am still smiling.  

Because beast isn’t just a workout.  You can take a class at any gym if that’s all you want…my vision for all my beasts is overall wellness. 

Wikipedia’s definition of wellness:  a healthy balance of the mind, body and spirit that results in an overall feeling of well-being. 

So I ask myself; how can I teach this? 

I want to teach you and give you the tools to crush your goals. Show you your strengths and abilities and your own inner confidence. Learn the importance of food. How food alone is the hardest obstacle when trying to crush your goals. Create a complete program that makes you face new challenges every week; and includes the most amazing support group.

I’m always intrigued by my clients who start with me and tell me they don’t need a nutrition plan; that they eat relatively healthy. We start working together and, after a few months of no real results, I ask them to try a nutrition plan with me. To their surprise they see results; they have new found energy and understand why they need a nutrition plan.  Friends and family start to notice there’s something different about them. They have a new glow and sparkle. 

So why do we wait to take this next step?  Why is this the one part of the program everyone wants to drop?  This is what makes Beast what it is. It’s not an option; it comes with the package, working out and building muscle is very important for our well being, but these two go hand in hand, and we can’t train one without the other if we expect to see changes.

We are all busy; we are all hardworking, driven individuals, who can all make excuses why we don’t have the time.  But we need to take, or better yet make, that time for ourselves. 

This is the one life you have to live; I want you to have the most of it!

Definition of a Dietician (Wikipedia)- A dietitian (or dietician) is an expert in dietetics; that is, human nutrition and the regulation of diet. A dietitian alters their patient's nutrition based upon their medical condition and individual needs. Dietitians are the only healthcare professionals licensed to assess, diagnose, and treat nutritional problems.

Definition of a Nutritionist - a person who studies or is an expert in nutrition.

I am not a dietician, or an expert, nor will I ever claim to be and nor will I try to work outside of my scope of practice. The courses I have taken call me a nutrition specialist. 

Even though I’m not an expert, I have a passion for food and, more importantly, healthy food. I love to cook, I love to eat and I love to create new recipes. I love finding healthier versions of the comfort foods we have all grown up on. Our lives circle around food; we need it to survive, it truly plays a huge impact on whether we live or die. 

Over the last four years I have dedicated the majority of my training to nutrition and how we can utilize food to help with performance. I’ve learned the Canada Food Guide inside and out, and can most likely recite it in full, by memory. I’ve dabbled in learning about physique training and sport performance and learned how to calculate macronutrient targets. But what I have found the most intriguing is the importance of clean eating. How eating good, clean food makes you feel and look! Learning that food is the most under utilized drug in the world, that we have most of the cures we are looking for in our local grocery stores. We have become a society of convenience; it’s easier to have our food pre-made and packaged in an easy to open box (loaded with preservatives) rather then preparing it for ourselves. And what becomes even easier is the excuses I get from people about how much time clean eating takes. Let’s dial it back to what I am really trying to say, I am not an expert on nutrition, I am always trying to take new courses to teach me new things, to make sure I understand the full scope of food and the benefits we can take from it. 

This is also what I feel sets me aside from other trainers. There are tons of excellent trainers out there and I will never discredit any of their abilities. Many of the trainers close to me have been my inspiration. For me it’s about the complete package. I not only want to teach you about movement and strength, I want to show you balance, confidence, overall wellness and what links it all together is nutrition. I don’t want to give you a strict program that, once it’s done, you just go back to how you used to be. I want to teach you how to continue eating healthy.  I want to give you tools to use for a life time and to know that if you ever stumble, I am always here to help you find your place again. One thing I am learning is there should never be an end date on your goals. You can achieve a goal, but after the success comes the next one, even if it’s as simple as maintaining your results. We need to get the “end date” idea out of our head. This process is never ending!

It’s been over two years since I changed my lifestyle and how I live my regular life.  I guess you can call it a weight loss journey or a lifestyle change.  The point I want to get across is; on this journey I have learned so much about dieting, weight loss and exercise…..It’s hard!
And people ask me questions like “what does it take?” or “what’s the secret?”  To help with this, I’ve created 10 rules of weight loss that include my ideas of what it takes to be successful. 
1. You can’t outwork a bad diet

• I’m sure you’ve heard someone say it before, or maybe you’ve even said it yourself. “I hit the gym today, so I can have pizza!” or something along those lines.  Truth is, it doesn’t work like that.  Hitting the gym more often won’t actually make you lose more weight; unless you’re assisting it with a proper nutrition plan. 

2. Always measure and track your food

• You don’t actually know how much you’re eating unless you’re tracking it.  I use MyFitnessPal to track myself and we recommend everyone to use it as well.  I see people on our nutrition plan get lazy and say they don’t have time to track their food, but they still know how much and what they are eating.  But when the results come out, they really don’t know.  The same goes with measuring your food.  A lot of people will guess on their amounts.  ½ cup of rice or 1 tablespoon of honey and it can easily end up being a little extra every time.  Tracking is also good for monitoring your sugars, sodium and balancing your macronutrients.  Bottom line is, if you’re not writing it down, you don’t have a good idea of what your daily intake of food really is.

3. They are cheat MEALS….not cheat days

• Cheat meals.  We all need them every once in a while, and some of us even deserve them. But I’ve noticed how quickly a cheat meal can turn in to a cheat day or even a cheat week!  For example, you decide to go out for lunch with some friends, and decide to have your cheat meal of a burger and fries.  You deserve it and you want to enjoy it with your friends.  Fair enough.  But don't let yourself fall down that steep hill and think that because of this meal, you’re entire day is ruined and there’s no point in trying anymore.  This is how you fall off track.  Enjoy your cheat meal, and then get back to your regular routine.   Your body will thank you for giving it nutritious food again.

4. Just because it’s advertised as a “healthy choice”, read the fine print…it’s likely not

• Everywhere in the grocery store we see these 100 calorie snacks, or gluten free or fat free products that make us want to believe the product is going to be a healthier choice.  But most of the time, they still aren’t your best option.  I generally try to follow the 5 ingredient rule.  If it has more than 5 ingredients, it’s not healthy.  This rule doesn’t apply to everything, but if there is sugar added, or ingredients that I can’t even pronounce, it makes me wonder what I’m actually eating.

5. Planning is everything

• Meal prep: It will save you and your diet.  It’s a weekly task, and it’s not necessarily the greatest chore in the world, but it works and it makes your week a whole lot easier.  Prepping your breakfasts, lunches and dinners ensures you have healthy food planned for the entire week and doesn’t allow you any excuses to fall off track.  Take the time one day of the week to get it all done.

 
6. Avoid restaurants

• Although I know this is impossible when you want to have an active social life, but try to avoid eating at restaurants as best you can.  You never really know how they’re preparing your food, or what is added to it.  But if you are planning to eat out; here’s a few tips on how to make some better choices:
  • When ordering salad – always order dressing on the side so you control how much you add to your salad.
  • When ordering vegetables – ask for them not to be fried in butter.
  • When ordering meat – ask for it also to be not finished in butter.
  • Order plain baked potatoes – no toppings.
  • Always order water – it will help you fill up faster and it’s free!

7. Don’t force down food you don’t like.  Find the good stuff you actually enjoy eating

• If you don’t like something you’re eating, but you’re only eating it because it’s healthy for you, find an alternative.  You need to actually enjoy what you are eating if you want your weight loss to actually be sustainable.  If you don’t like broccoli, don’t eat it! There are plenty of other options for vegetables or fruits you can still eat and enjoy. 

8. Always carry water with you

• Make it a new habit to always have a bottle of water with you everywhere you go.  You might want to buy a couple more water bottles to help with this, because it’s a lot better than spending $3.00 on bottled water from the vending machine.  Take it to work with you, or when you’re out getting groceries or when you’re at your kid’s soccer game.  It will help with cravings and keep your stomach full throughout the day.  Just make sure you always have access to washrooms!

9. Have a solid support system

• Weight loss might be one of the hardest things you do in your life.  It takes a lot of willpower and strength to be able to fight off certain food cravings.  This is why you always need help and encouragement from your friends and family.  Tell them what you’re doing so they know.  If they don’t know, they can’t support you.  You need this, you need the positive support and continuous encouragement to keep on powering through. This will help you learn who really is there to support you, and who really isn’t; which nicely ties into rule number 10…..

10. Everyone’s an asshole

• Seriously!  Friends, family, co-workers….they’re all assholes.  They’re the ones doubting you, tempting you to have that piece of pizza and questioning all your healthy decisions.  They’re the ones asking you to skip your workout to have drinks with them, and when you say you can’t miss your workout, they put shame on you like you’re a bad person.  And be careful; assholes are everywhere.  They’re impossible to avoid.  So how do you deal with them?  They are a difficult creature to handle, but the best thing you can do is have patience and remind yourself why you started in the first place.  Let the assholes be assholes, and let yourself be yourself.  Your true friends will meet you at the gym anyway!

- Chelsea 

                                             **New 10 week session to fit your summer schedule!**

This 10 week program requires a full commitment and is designed to help you achieve your goals. All fitness levels are welcome; don’t be afraid if this is your first time, we will build from the basics, and if  you are well conditioned I promise to challenge you.  By following this plan 100%, I guarantee your results. I will also issue challenges within the 10 weeks to  help keep you motivated. Prizes will vary from Lil’MissFit apparel, massage gift certificates and the  chance to win your next session free!

The nutrition portion will be the toughest challenge, but will prove the greatest difference and amazing results.  Together, we will set your personal goals, take before and after progress pictures and every four (4) weeks I will record your weight, measurements and help you reassess your goals.

Class times:
The next session will run from April 11, 2016 to June 18, 2016.

Morning Session:  Tuesday and Thursday 5:15 AM and Saturday 6:45 AM
Early Evening Session: Tuesday and Thursday at 5:45 PM and Saturday at 7:45 AM
Evening Session:  Tuesday and Thursday at 7:00 PM and Saturday at 9:00 AM

** Each class requires a minimum of 4 people to run**
**Spots are limited!!!  Be sure to sign up right away!**

Before the program begins there will be a nutrition seminar to talk food and set up specific meal plans.  It's set for Sunday April 10th.  This is a great time to meet the other participants, get to know one another, hear other questions and concerns. I also take the before pictures and measurements at this time. 

If you are interested in joining or have any questions about the program, please send me an email.

I look forward to working with you!