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Our Coffee Chat this week was all about YOUR QUESTIONS answered. 

Did you see it? Check it out here: coffee chat

Christina and I answered some of the most common questions we get asked. Tune in to the chat to see our rant on resets, self-sabotage, and fitness modifications, and finally how to mix up your meal plan when you feel BORED with what you’re eating.

It is a great chat. 

Today on the blog I am going to answer some more of the most common questions we get in regards to FITNESS and MINDSET! 

Everyone’s heart rate is different. It is like a fingerprint and unique only to you. There are ways to guesstimate your maximum heart rate and your training zones.

A heart rate zone is essentially a range within which your heart’s beats per minute sit. So you might train in a zone where you’re working at 70% of your top effort level, known as your ‘maximum heart rate‘. … The heart rate zone in which you train will determine the effects of this training on your body.

The easiest guesstimation is 220 – (your age) but this is not very accurate. If you think about 2 different 40-year-old women. They are never going to have the same heart rate as so many other factors play into it. BUT…… unless you go get your VO2 (maximum heart rate) test done, this is how you start. 

220 – 40 = 180 bpm (beats per minutes)

180 bpm is a 40 years MAX heart rate (HR). Once you know your MAX HR, you can calculate the HR training zones. See below. 

I get this question ALL the time and the answer is EVERYTHING! 

So why is MINDSET is important?

 It comes down to the route of the problems over years and years of ‘failure’ This is HARD. BUT worth it! 

With permission from a life coaching client (changed her name to protect privacy) I want to share a process we went through to truly understand where her feelings were coming from.

Sasha stays up at night worrying about gaining all her weight back. After finally taking control back and having bariatric surgery, she truly thought the yoyo dieting and constant thinking about food would be over. But it seems to be MORE. It feels like every waking thought is about what to eat when to eat, how much to eat and nothing is working.

“I feel alone and hopeless and am afraid I will gain all my weight back.”


“Because I do not have the discipline to stay focused long term.”

WHY is that?

“Because I always give up on NY Resolutions and every diet I have ever tired.”


“Because I work really hard, I get sore from exercise, tired from tracking, and STILL never see results.”


“When I don’t see results I get very discouraged and think I might as well just eat shit.”


“Because I don’t like not seeing changes quickly and I am impatient.”

WHY is that?

“My body looks the same and I am tired. I am sick of thinking about food, tracking food, and am so frustrated that I cannot get the results I want.”


“Because no matter what I do I cannot make progress.”


“I am stuck. I am lost and alone and feel like it is not worth it.”


“I can’t seem to make a change. It doesn’t make a difference. I am unhappy.”


“I think this is maybe my lot in life and I want more. And that cycle gets me angry.”


“I am not living my best life. I don’t deserve to be happy.”

Ultimately Sasha has been self-sabotaging herself because she truly doesn’t believe she deserves to be happy.

The food. The exercise. The support.

They all mean nothing until we work on SELF WORTH. 

Can you see how MINDSET plays a HUGE PART in this journey!!

Take some time to look at how you talk to yourself. This is the stepping stone to work on your mindset. 

Check out the “Re-Write Your Sentences” activity that I often get my clients to do. See photo. Take some time to really think about it and re-write your own sentences. 



Honestly, this may ruffle some feathers but FIND THE TIME! FIND THE TIME!! 

If you are serious about your journey and you are struggling, make the time. It is not going to get easier (this thing called LIFE will always be there) Saying you will get to it when your job is less stressful, your kids are older, you feel better, you look better, you have more money, are ALL THE REASONS why you are stuck! Stop saying “I will when…….” and do it NOW!



Time will NOT stop for you to get ready. It will be ticking away NO MATTER what.

Imagine two versions of yourself, 2 years into the future.
What would your life be like if you continued to repeat YOUR CURRENT habits each day?
What would life look like in 2 years if you stuck with good habits each day?
From day to day, you may not recognize the effects of your habits.
But, looking at the span of 2 years, it’s easy to see how our everyday habits add up to something more.


To Your Success,

PS IF you cannot seem to put all the pieces together and need to get YOUR SH*T together……. come and join our 2-hour PLANNING PARTY. 

This is an opportunity to plot YOUR SUCCESS!! 

Check out all the details here!