How to Make Healthy Habits That Last

Getting healthy can be hard, especially if you have been living your life unhealthy for some time.


I went from junk food junkie/couch potato, to healthy personal trainer in about 5 years.
The first few years were simply learning healthy habits, losing weight, and getting myself in shape.
After that, I was hooked and fitness became my life. But it was not overnight, it was not easy to start.

In order to get in shape and get healthy, you really have to make a decision to do it and do it all the way. Don’t think, I will diet until I reach X weight, you have to be ready to stay, I am changing my lifestyle! Make healthy a consistency, daily, lifestyle habit if you want to be fit, healthy, and happy.

Here are my top tips to make healthy a habit!

Be ready for the long haul, not the quick sprint.

Quick fixes, instant results, rapid progress….is not the answer or the way to get lasting results.
I know, we want change, results, and progress NOW, we don’t want to wait to see results.
Again, this is where you have to be ready for the real lifestyle change, not the quick fix.

Losing weight, changing your lifestyle, and getting healthy IS NOT easy. Trust me, I had slip ups and fell off the wagon a few times in the beginning. However, when I started focusing on the lifestyle instead of the results, I started to get healthy. When I stopped focusing on losing weight, and started focusing on being healthy on the daily, I got results!

You don’t have to be perfect.

So many times in the beginning, I thought I had to be perfect. All or nothing, right? For instance, if I wanted to eat healthy I had to eat completely 100% healthy that day, because if I had one cookie I ruined the day so I just gave up and ate bad the rest of the day. THIS IS SO WRONG! You don’t have to be perfect or use an all or nothing approach. Do your best and healthiest as often as you can, and anytime you are not perfect or get off track, don’t let it ruin your day/progress. Don’t even stress over it, just keep on going and staying healthy. Transitions that are slow are more likely to have lasting effects!

Think about how you FEEL.

When you commit to making a change, it is going to take time to see results. It is going to take time to get healthy, happy, and fit. If you are focusing on the scale, weight, etc. you might get discouraged. Instead of that, focus on how you are feeling! How do you feel after that workout? How do you feel after a few weeks of eating healthy and working out? More energy? Stronger? Accomplished? Focus on those feelings, not the scale or weight progress. I promise you, results will come if you do this consistently!

Take baby steps!

If you try to overhaul your whole life at one time, you can get discouraged. Maybe you can’t do a full meal prep, maybe you can’t do 5 workouts a week…that is okay! That doesn’t mean you cant make changes. Focus on doing making one healthy changed at a time. When I first started, my main goal was no soda and walking everyday. That right there helped me lost my first 40lbs. So, start slow and you will get there!

Make Fitness A Lifestyle You Love!

Stay healthy, happy, and StarrFit!

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No matter if you are just starting out, or have been into fitness for a while, at one point or another you have most likely not loved your new healthy lifestyle. It can be hard to figure out what works for you, what keeps you both healthy and happy.

Constantly dieting, spending hours working out, or trying to live a lifestyle that you dread can get to you. However, most people think this is how it has to be when creating a healthy lifestyle. They think this is the only way to get fit, is to suffer through it! I am here to tell you, that is just NOT true! You can enjoy your healthy meals, you can look forward to workouts, and you can love your healthy lifestyle.

Fitness, aka getting fit, is not a 30 day or 3 month thing. In fact, it can’t even really been done in 6 months…it times time, practice, and tweaking. True fitness comes after you have truly created a healthy lifestyle that you LOVE! You can chose to suffer through getting “fit” or you can set out to create a fit lifestyle that you really love, the choice is yours to make! If you are ready to really make fitness your lifestyle, to learn to love it, and look forward to your new healthy normal let’s implement these tips!

  1. Have a plan!

Since you have joined my online boot camp: you now have workout plans and meal plans all designed to help you learn how to work out and eat healthy in a way you can maintain for life. Workouts you can fit into a busy lifestyle, and healthy eating that leaves you loving your daily meals. Now, it is your job to start to implement these things into your routine in a way that works for you long term. There are 5 workouts a week on your plan, does that work for you without you stressing? As long as you do 3 a week you can make progress, so start off slow if needed. Plan workouts into your day, and figure out what your best workout time is, in the AM/afternoon/pm?  You have tons of healthy eating options, so figure out what healthy foods you love, and learn to make meal prepping work for your schedule. I do my meal prep while catching up on my favorite TV or Podcasts, my fiancé helps so we make fun of the time together. Can you get your man, kids, or a friend involved? Make it fun and something you look forward to knowing it will keep you on track.

  1. Enjoy Your Workouts/Healthy Eating!

If you are constantly dreading every single workout, you are not going to stick with your workout plan. These workouts are quick and effective, and you have got to learn to love them! Think of how you feel after you are finished, accomplished, strong, energized. Use your workouts to jam out to your favorite music, take them outside if you love the sunshine, and involve your kids, hubby, and/or friends to make them more fun! Maybe you love cute workout clothes, so use your workouts as a chance to dress cute in new workout outfits! After every month you complete on track, go buy a new outfit to reward yourself.
Keeping workouts something you look forward too! Look and focus on things you do enjoy about the workouts, and shift your mindset to looking forward to them instead of dreading them!  Same goes with healthy eating, if you find healthy foods you love and experiment with new foods you will stay on track. Take your favorite recipes, and make healthy versions.

  1. Make the decision!

When you start your new fitness lifestyle, you have a decision to make. It cannot be, “I will do this for the month”, or “I will be ready by vacation”, it has to be “I am ready to make fitness my LIFESTYLE!”. You must realize that in order to get truly fit, healthy, and happy you must decide to build a healthy lifestyle, not just hit pause on your unhealthy lifestyle. It is time to let go of unhealthy, negative, or self-destructive mindsets. If you constantly tell yourself, “I hate working out or I am not a fitness person” you are going to be that mindset. You are in control of your life, thoughts, and actions. It is up to you to be positive or negative. Life is not perfect, and you will not be perfect. However, if you continue to get back on track, continue to be positive, and believe in yourself, you will be fit! Forget trying to be perfect, just aim to do the best you can every week. You will create a healthy, happy, fitness lifestyle that you LOVE!

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This was a post for my online boot campers, more motivation and tips to help them create a healthy lifestyle.

Are you a busy women who is ready to get in shape, but you need help to get started?
Join my online boot camp today to get:
✓ Fat-burning, no-gym-needed workouts. Workout calendar to follow with videos of every move.
✓ Simple, healthy nutrition. Easy, yummy, meal plans!
✓ Daily motivation + accountability. Check in daily with our group to stay on track!
✓ A fit and healthy lifestyle you can stick with.

StarrFitLife online boot camp gives you all this and more.
💪 To get instant access head over to www.StarrFitLife.com

Chicken and Broccoli Stir-fry

This recipe was so easy, yummy, and healthy. I got the recipe from this site, then changed it a bit to make it easier for me, either way is delish!

Chicken and Broccoli Stir-fry
2 tablespoons olive oil, divided
4 boneless skinless chicken breasts, cut into bite-sized pieces
salt and pepper
sauce (see below)
1 large bag frozen broccoli (or you can do fresh)

Sauce Ingredients:
3 tablespoons reduced-sodium soy sauce or brags liquid aminos
2 tablespoons apple cider vinegar
2 tablespoons honey
1 tablespoon whole wheat flour
2 tablespoons minced garlic

Put it all together:

Add olive oil to a large skillet, medium heat. Then add the chopped chicken, some salt and pepper. Cook the chicken for about 5 minutes, until it is brown and almost cooked through. Mix all ingredients for the sauce together while the chicken is cooking.

Once the chicken is browned and done, add broccoli, and stir. Continue cooking for an additional 5-10 minutes, until the broccoli is done. Stir in the sauce, and cook for an additional 1 minute until the sauce has thickened.

Remove from heat and serve immediately, or add to Tupperware with brown rice for a great leftover lunch!

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Staying Motivated To Workout

My Tips For Staying
Motivated To Workout!

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Keeping up with your workout program is key to staying healthy, fit, and on track. Working out helps you stay strong, reduces stress, improves your mood, increases energy, fights disease, and the benefits go on and on. You will reap these benefits if you stay consistent with weekly workouts, but I know it can get tough to find motivation to stay on track…even when you know how good workouts are for your body. When you find yourself skipping workouts, lacking motivation, and just not feeling interested in your workout plan…it is time to get refocused.

These are my top tips for staying motivated:

Try something or somewhere new!

When I am not looking forward to hitting the weights or the trail, I think of something else to get me excited to workout. A boxing workout, jump rope, swimming, yoga, even going on a bike ride…something to change it up but keep me sweating. Or if I am dreading hitting the gym or my home gym for a workout, I know it is time to take it elsewhere, time to move outside, to the beach, or even just the backyard to break the boredom.

Set a new goal!

Maybe you have reached your weight loss or fitness goal, so your motivation starts to slip away. Time to set a new goal, something you can work towards and be excited about. Maybe you have a goal of doing 20 push-ups at once, running a race, or beating your own best strength goal…whatever it is write it down, share it with someone or everyone on FB (make your goal and yourself accountable), and set a date to work towards!

Treat yourself!

But not with food. Think cute new workout clothes, a pedi, a massage, a cool heart-rate monitors, or some type of other exercise gear that can make your workouts more fun and challenging. A bosu ball, punching bag, etc.

Track your progress!

Keep track of body and fitness progress with a workout log (tracking workouts, weights used, time, etc.) this allows you to keep track of your goals, monitor your progress and adjust your routines as necessary. Even after you reached a goal, keep tracking progress. Make sure you are maintaining if you are not working towards a goal, and set a new fun goal to reach.

Don’t stress over a skipped session!

We all miss workouts, it happens. Don’t let a few missed workouts turn into a month of missed workouts, that is when progress is LOST!

Take a break!

Sometimes if you have been really working out hard, really going all out, taking a break can be good. That doesn’t mean take a month off or lie on the couch for a week, but take a week off to walk, bike, stretch, and relax. I usually plan this during my vacations…but you can do this as needed. Use your week to get prepared to start a new workout plan, set new goals, and get excited about getting back into your fitness.

Memorial Day Weekend Fit Tips

Don’t get off track, kick off your summer fitness goals right!

With a long weekend celebrating memorial day, barbecues, and picnics…it can be easy to start summer a little off track. Let’s do it differently this summer, here are my top tips to kick off your summer FIT!

Memorial Day weekend is the unofficial kick-off of summer. Which can mean summer parties, drinking, and fun. Sure, it can be tougher to stay committed to your goals, but it doesn’t have to be impossible!

Food is surely the biggest challenge year round, and with parties, picnics, and BBQ s it can get even tougher. Don’t panic…just be prepared!

Bring a dish! Instead of hoping for a good option to eat, bring one! If you are going to a party or the beach, bring a healthy dish to eat. A veggie or fruit tray, with an easy protien (bring some marinated chicken to grill, lean deli slices rolled up and ready to eat, beef and veggie skewers). All it takes is a little preparation. This way, you know for sure you will have a healthy option that you and everyone can enjioy!

Don’t be hungry. Always have a healthy meal or snack before a party, beach day, or picnic. That way you never show up starving ready to eat any unhealthy food in sight!

Watch the alcohol. Unfortunately, alcohol is full of empty calories and just not healthy. However, I know most of us like to have a drink or two when we socialize. Just aim to keep it light, try not to go overboard, drink a water between each drink, and don’t let alcohol effect your eating habits!
Best choices to sip on: red wine, white wine, vodka, lite beer.
**Drinking liquor? Keep it low calorie with soda water, lemon/limes, etc. Skip the sodas/diet drinks or juices which pack a major calorie/chemical punch.

Get in a sweat session! The best thing for your body is to get sweaty and active, so plan to get in workout before every party. Wake up, sweat it out, and then you will be more likely to make good choices, and your body will be in a better mode to burn the extra calories as fuel, not store it as fat. Even if it is just a quick 10-20 minute HIIT/Sprint/Weight Circuit, make it happen!

So, use this kickoff to summer as a kickoff to new health and fitness goals.
Set your goal to be active daily, eat healthy food for fuel, and live a balanced healthy life!

If you indulge some, don’t stress. Everyone needs a treat meal, unwind now and then. What is important is that you don’t let it go on for days and days, and you get back to your workouts and healthy eating after the party is over.

 

My Top 4 Tips to Tone Up Before Your Wedding

tone up before your wedding!

Hey ladies! So, if you follow me on FaceBook, or Instagram, you most likely know that I recently got engaged! So, I am here to share my tops tips for how you can tone up before your wedding!

Using these tips will help you feeling AMAZING for your big day. Hey, even if you are not a bride, you wanna look and feel amazing right?! These tips will help you do that.

My Top 4 Tips to Tone Up Before Your Wedding

  1. Plan your wedding and your workouts!
    Take a few minutes to sit down every Sunday to plan our your workouts. WHAT you will do and WHEN you will do them. Write out a week of workouts, and assign each a day and time that will actually work.
    Then take a quick progress picture every few weeks to keep you on track! #sweatingforthewedding!
  2. Meal prep and chill!
    As a busy bride, I know how the day can go. We get lost in work, errands, and planning…then we forget to eat or eating something unhealthy because it was the quickest option. If you wanna keep burning fat, keep your skin healthy, and keep your energy up…girl you gotta plan those meals and workouts! My hubby-to-be and I do a meal prep and chill night on Sundays…we watch our favorite TV show, talk, laugh, and meal prep some lunches and snacks for the week. Or even if you just make extra at dinner time, then take a minute to pack some leftovers from your healthy dinner. Keep breakfast simple, just set aside fruit and protein for a smoothie in the morning, have some almonds ready to go for a quick snack in your purse. Or at the very least, plan where and what you will eat while you are running around. Even if you have to get fast food, you can still make a healthy choice!
  3. Sweat it out in the AM.
    If you put that workout off till after work, we know after a busy day of work, planning, meetings, tastings and making decisions will end up leaving you unmotivated to get that workout in. But YOU are the BRIDE, make sure your goals and your health first. So, wake up and get in a quick HIIT or weight circuit workout first thing in the AM. It’s the best way to burn fat, get your metabolism running, and you will feel awesome all day!
  4. Don’t forget your WATER!
    Brides, I get it. We are so busy running around trying to fit in work, wedding planning, time with our hubby-to-be, and social lives…I am tired just typing that. However, we gotta make sure we are taking care of ourselves. And that includes drinking enough water, everyday. When you’re hydrated, your metabolism is faster, digestion is better, energy is up, and your hair, skin and nails will look better! All pluses for wedding planning and the big day! I make sure to start the day with a big glass of water as soon as I wake up, and then I always have my water bottle with me.

Zucchini Taco Boats

Zucchini Taco Boats

This simple, yummy, recipe is perfect for dinner, leftover lunches, even a party!

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Meat: Simply take lean ground beef or turkey, add to a skillet, add some cilantro, Mrs. Dash fiesta lime seasoning, and cumin. Once beef starts to brown, add chopped peppers and onions, then a can of rinsed black beans. Cook all until done, about 20 minutes.

 

 

 

 

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While meat is finishing cooking, make zucchini boats! Cut zucchini in half, use a spoon to scoop out the insides. Line a baking dish with tin foil, add zucchinis.

 

 

 

 

 

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Add the meat mix, a little bit of cheese, and bake covered with foil on 400 for about 30 minutes. Until zucchinis are tender and fork can pierce.

Serve with some guacamole and Pico De Gallo!

Strong and Toned Arms

Body weight arm workout: Get strong and toned tank top ready arms with the following exercises, all which can be done from home or gym. Make sure to pair these with a full body workout and healthy eating routine! (Need a full body workout and healthy meal plan? See below!)

Complete the 4 following exercises, one after another for a total of 1-3 rounds.
Start with 10-15 reps for each exercise, adding extra weight as you become stronger.
Strong and toned tank top arms:

1 arm push up
Exercise: Push Up
Beginners: Click here to see video
Advanced: Click here to see video

 

 

 

 

dips dipssExercise: Dips
Beginners/Advanced: Click here to see video

 

 

 

 

pike

 

Exercise: Pike Push Ups
Click here to see video

 

 

 

 

plank up and down

 

Exercise: Plank Up and Down
Beginners/Advanced:
Click here to see video

 

 

 

Repeat this workout 1-3 times a week, along with your full body workout routine for strong and toned arms, and you will be tank top ready in no time!
Need a full body routine to get strong and toned arms, legs, and full body?
Get one here: Fat Loss Jump Start Plan


 

Need monthly workout plans to follow, sample meal plans, and support to reach your goals? Join my StarrFitLife online boot camp challenge, starting Monday May 2nd! Only $34.99/month, spaces limited. —> Fill out the form below to sign up!

Slow cooker chicken and summer veggies

Slow Cooker Rotisserie Chicken
Ingredients:

1 whole chicken (about 4-5 lbs.), insides removed
1 tablespoon paprika
2 teaspoons salt
2 teaspoon pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1-3 Thickly-sliced onions
Directions:
Rinse chicken, pat it dry.
Whisk paprika, salt, pepper, garlic powder and onion powder until combined.
Rub the seasoning mix over chicken — outside, inside, cover completely.
Place thickly sliced onions on bottom of slow cooker as a rack for the chicken, so that it sits up out of juice as it is cooking.
Place the chicken on top of the onions (if no onions, you can use balls of tin foil instead).
Cover and cook on low for 6-8 hours, or on high for 4-5 hours until the chicken is cooked through and reaches an internal temperature of 160 degrees F.

Oven Roasted Summer Veggies
Ingredients:
1 eggplant
2 zucchini
3 yellow squash
1 red bell pepper
1 onion
3 tablespoons basil
1 tablespoon parsley
Directions:
Cut eggplant into 1/4-inch-thick slices.
Cut zucchini and yellow squash into 1/4-inch-thick slices.
Cut bell pepper into 1/2-inch strips.
Cut onion halves into 1/2-inch slices.
Toss vegetables in extra virgin olive oil, salt, and pepper.
Place on lightly greased broiler pan.
Bake at 450° for 20 minutes or until vegetables are tender, stirring once.
Remove from oven, and sprinkle evenly with basil and parsley.

Cilantro Lime Rice and Summer Vegetables

These two healthy and yummy side dishes pair perfectly with grilled chicken, steaks, tacos, or anytime you are craving Mexican cuisine.

Cilantro Lime Rice
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Make a bag of brown rice, once rice is tender and done remove from heat.
Cut a lime in 1/2 and squeeze whole fresh lime over rice (can use lime juice in bottle).
Then add 2 tablespoons chopped cilantro, 2 tablespoons cumin, mix and serve.

 

Cilantro Lime Summer Vegetables
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Cube 2 squash, 2 zucchini, 1 green pepper, 1 tomato, and 1 onion.
Drain 1 can of sweet yellow corn.
Add all veggies to large skillet with extra virgin olive oil to sauté.
Then add 2 tablespoons chopped cilantro, 2 tablespoons cumin, mix.
Cook for about 10 minutes until veggies are tender (don’t let them get soggy).

 

Both dishes can be topped with fresh salsa or pico di gio (recipe linked).
Serve with chicken, beef, steaks, on the side or in whole wheat/lettuce wraps.
Enjoy!

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