Weight Loss Recipes to Increase Energy and Willpower

Weight loss recipes are a great solution when it comes to maintaining your health or losing weight. Does that surprise you?

But the problem is this – when you hear the term “weight loss recipes,” people cover their ears for fear that their beloved taste buds will rebuke them and leave the country. (Ear Muffs, kid!)

weight loss recipes and earmuffs

In today’s post, I’m going to provide a step by step plan for how you can use weight loss recipes to increase your energy and willpower at the same time.

Ready to get started?

Some of the recipes or approaches we’ll discuss can be made faster with two essential kitchen tools – the InstaPot Duo and the Cuisinart Smart Stick. We’re giving them away in our Kitchen Bundle Giveaway along with a free $1,100 scholarship in our upcoming Intentional University course. Click here for a chance to win!

weight loss recipes kitchen bundle giveaway

Step 1 –  The Power of Weight Loss Recipes

Little do most people realize, but recipes are like maps of pure gold. Consider the last time you went on vacation. If you drove, you likely used a map to show you how to get there. Your map was a guide post, a plan that got you to your goal.

Weight loss recipes can be your map to Willpower (especially if you don’t live in the same country as shown in the picture below).

weight loss recipes map to willpower

Grocery stores stock their shelves in a particular fashion to make money. You can’t blame them, but if left unchecked, they can leave you fat and broke.

When you use weight loss recipes for your food choices, you’re setting in motion a willpower action that can ensure your weight loss goals if you see it through. So here’s how to increase your willpower with weight loss recipes:

  1. Gather up your weight loss recipes and what you’ll be cooking
  2. Put together the list of needed ingredients for those recipes
  3. Go to the grocery store and buy ONLY those ingredients
  4. Leave the heavily marketed processed foods, cereals, and sweets on the shelves

When you come back home and prepare your recipes, you’re intentionally deciding and taking action on eating real foods. Assuming your pantry is void of bad choices, you have no recourse but to eat what has been prepared. If your willpower or decision-making abilities are fatigued that day, have no fear – your pantry or refrigerator will be at the rescue.

Your road to Willpower can be traveled to and from using this very simple approach – and it’s all tied to the concept of having weight loss recipes at the ready.

Step 2 – The Formula for Weight Loss Recipes

weight loss recipes can be super easy

Tasty weight loss recipes don’t have to be challenging. With the power of Google, Amazon, and so many other resources, finding recipes is easier than ever.

But be warned!

We’ve talked about the over usage of “healthy” in past articles.  We’ve also discussed “healthy” labeling that isn’t always true. So, be sure the ingredients in your weight loss recipes are limited to a few constraints.

  • The majority, if not all ingredients, should be whole foods (not processed)
  • The produce should be fresh, local and in-season
  • Sweeteners should be kept to a minimum
  • The amount of carbohydrates in proportion to fats should be relatively small. Too many carbohydrates, especially those high on the glycemic index will drive insulin up along with fat storage.

The formula for weight loss recipes is a pretty easy one. Here’s a standard everyday blueprint to go from:

  1. A one person portion of meat is 5-8 oz. meat (chicken, beef, seafood, etc.)
  2. 2-4 cups of a low-glycemic vegetable (broccoli, onions, sweet potatoes, etc.)
  3. A dose of fat to add flavor and provide energy
  4. Make multiple batches in one session to save time and aid in portioning the meals
  5. Don’t forget the “secret ingredient”

Step 3- The Secret Ingredient for Weight Loss Recipes

Even Colonel Sanders employs my secret ingredient technique for what I use in all of my weight loss recipes. It provides that additional boost that some foods need, even chicken, in the case of Kentucky Fried Chicken.
weight loss recipes need spices

The secret ingredient is… spices.

If you’ve over or under cooked your food, sorry – you are on your own! But if you’ve enjoyed a recipe and want to change up its flavor profile for added enjoyment, spices are the easy go to.

For example, let’s say you enjoy beef patties or chicken breast. If you want a little “South of the Border” flavor, just add some cumin, cayenne, chipotle, and oregano.

Using the same beef or chicken, give it some Italian zing by replacing the earlier spices with basil, fennel, oregano, and thyme. In a short time you’ll have more dishes to enjoy than you have time to cook them. Here are a few more blends via Women’s Health:

weight loss recipes with spice blends

Step 4 – Time Savers for Weight Loss Recipes

If you’re like me and love to cook, but are always looking for a few life-hacks to get the job done faster, you’re in luck, my friend. Have we got a deal for you!

The kitchen, when properly equipped, is like the pit area of the home. Instead of pneumatic drills, socket sets, and wrenches, a well-stocked kitchen has the latest gadgets that serve multiple functions and cut prep time in half (or more).

First up is the InstantPot Duo, which is a combination stock pot, steam cooker, pressure cooker and slow cooker all rolled into one. With programming capabilities, you can saute or brown meats, throw in the veggies, set it and forget it. A few hours later, the best tasting roast you’ve ever had will be waiting for you to enjoy.

Another time saver, especially regarding cleanup, is the Cuisinart Smart Stick. This little beauty comes in a dozen colors and makes smoothies, soups, drinks and more. It’s a hand-blender with one control for speed.

For more information on both of these items and how you can enter for a chance to win them both, just click this link or on the picture below.

weight loss recipes kitchen bundle giveaway

For more time-saving recipes using the Instant Pot, check out Nom Nom Paleo’s list of favorites. She has ten recipes you can use right away with an Instant Pot or slow cooker that are guaranteed to be healthy as well as tasty.

And for some smoothie recipes, my partner Brooke has two delicious recipes – her Raspberry Smoothie as well as her Breakfast Smoothie. Both are excellent uses of the Cuisinart Smart Stick and can be made in record time as weight loss recipes just for you.


weight loss recipes according to Ron Burgundy

So there you have it, as Ron Burgundy would say – the secrets behind how to make weight loss recipes, increase your willpower, and by default will increase your energy by eating the way you were meant to. Let’s review:

  1. Increase and grow your willpower by collecting and buying ingredients for weight loss recipes. You’ll take the guesswork out of what the right foods are to lose weight, and you’ll push off the much-discussed decision fatigue.
  2. The formula for weight loss recipes is easy. Well portioned meat combined with low-glycemic vegetables and a healthy fat will leave you well fed, satiated and energized for your next workout or chore.
  3. The secret ingredient if your weight loss recipes leave you wanting is as simple as a trip to the spice rack. Using the provided infographic, combine the spices of your choosing to travel around the world while staying in your kitchen.
  4. Great recipes can be further enhanced when they take less time to create. We’re talking kitchen gadgets! And that ties in perfectly to our Kitchen Time Saver Bundle. If you’d liked a chance to win your own InstantPot Duo and Cuisinart Smart Stick, register today before the giveaway is over. (Ends July 8, 2016)

Diet Trends For 2016: What You Should Know

Diet trends have been around well before you or I were born.

If there is one thing consistent about diets, it’s that they never go away. Well, except for February and December, that is.

Diet trends for 2016 - all quiet in February

Before we dig in – quick question: Did you ever do something stupid when you were a kid? Yeah, me too. And what did your Mom always say – “If Billy jumped off a bridge, I guess you’d do it too, wouldn’t you?” I’d shake my head, but inside I knew she was halfway right.

It’s human nature to join the crowd. And that’s precisely what this Google trends chart suggests about diet trends:

Diet trends 2016

I highlighted the area in 2013 just to give you a frame of reference, but this indicates what the world is Googling over time. If you notice any eerie diet trends like I do, then in today’s article I’m going to walk you step by step what the diet trends for 2016 SHOULD look like and how those actions will turn your year around, even though it’s half over. Or you can take a leap of faith and start our free course right here.

Let’s get started.

These Are My Diet Trends Observations

If you start as far back as this chart shows and slowly scan to the right, you see a clear pattern. As a society, we don’t search (also known as “show interest”) for diets until the first of the year. This should come as no real surprise. That’s the time of resolutions and other false hopes.

What else do you see?

After the big peak in January, interest goes down in February (indirect proof that New Year’s resolutions don’t work!) But then it goes down…and down…and down. Then rises back up at the start of each new year.

Every January, the relative search number is in the low 60’s and by December, interest has fallen off by 33% to the low of 40.

These are simply search trends, but if we make a few loose comparisons, searching for a term demonstrates interest. It shows intention, focus, or our alertness to the topic.

This guy lacked alertness! He got caught sleeping on the job – by the billionaire boss!

Diet Trends 2016 - Don't Fall Asleep On Your Health

Maybe Not Diet Trends, But Weight Loss?

I hate the word diet, as well as diet trends. But it’s a term that most people are familiar with. I hate “diet” because it’s too much like “budget.” Everyone hates to have a budget, but let’s be honest – they both are a talent we should entertain if we hope to change our ways.

Next, I created a trends chart for weight loss. The results were a little surprising:

Diet Trends 2016 - falling interest

In relative terms, weight loss showed some deviation – at least in the recent past. In 2010 and again in 2012, we see heightened interest in weight loss during January and in May. May is just before bikini season, so that makes sense. But since 2013, there is less and less interest within the year for weight loss. But then look below.
Diet trends 2016 - weight loss

Even with less interest during the year for weight loss, the overall trend is growing each year. Which leads me to a few conclusions:

  1. Weight loss used to have more relevance through at least the first half of the year but now is matching diet in relative terms.
  2. Weight loss is going up annually which demonstrates it is a growing problem. 
  3. By the very nature of our internet searches, society is admitting they need to lose weight – they are just going about it the wrong way.

Don’t Wait to Jump off the Diet Trends Bridge Like Everyone Else

Now it’s time for some editorial comment and a picture to put it all into perspective.

As I stated above, the relative Google diet trends reflect how we think and act as a society. We seek diets and weight loss. But our inactions are making us go in the wrong direction.

Pretend I’m your Mom today for this article – then defy her just like you wanted as a child: Jump off that bridge!

Don’t wait to take good actions until January and join the diet fanatics, only to give up in February and not show back up again for 11 months. Jump this month, this week or today! Your health is too important.

Diet trends 2016 - Jumping off the bridge

There are too many myths about leading a healthier lifestyle – so much the case that you might think that you’re plunging off a cliff. It’s just not the case! The sooner you take one small step, the more at ease you’ll feel with the next steps.

There are some signs that we’re going in the right direction as a society, but they need to accelerate faster before more lives are lost. It’s time for preventive measures!

Each thought you have influences your attitude about health. Those attitudes influence your habits. Your habits then result in your behaviors. The sooner you think positively about your health, and your ability to change your future with one step, you change your attitudes, your habits and your behaviors. But it all starts with one step.

Or a leap of faith.


Assuming you’re ready to be “this guy” in the picture above and not one of those losers still in the fish bowl, we have a tool just for you. It’s a free course we created – the Health Restart Process. More than 850 have taken the course, and it’s a great way to take that first step. No obligation, no cost – start today.

Buck the system, buck the trends and do what’s best for you, your health and your future.

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Home Exercise for Women: 100+ Exercises to Shape Your Body

Home exercise for women is a practical solution.

It is entirely possible for anyone to lose 25, 50 and more than 100 pounds by working out at home.

This article shows you how to make it happen.

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I had a friend who was almost 50 pounds overweight and was determined to get back her girly figure. She lacked the equipment she felt she needed, so she went to the gym to get into shape.

Big mistake.

Not only was the gym staff rude that day, the trainer they set her up with showed more interested in flirting with the other clients than helping her with the gym’s equipment. She tweaked her back, came home and cried her eyes out. For the next week, she was depressed, physically hurt and emotionally injured.

She vowed never to set foot in a gym ever again. Regardless, she lost the 50 pounds on her terms, and you might have already guessed where she did it. Yep, she lost 50 pounds working out at home.

Amanda Wicker shows home exercise for women is doable.

Amanda Wicker, shown above, is one of many who lost more than 100 pounds using a home exercise for women program. Using a food journal, DVD’s and starting up a support group, she pushed the envelope and recreated herself.

Today, I’m going to show you step by step how to make it happen, providing you more than 20 of the most effective home exercise movements for women (men, too) that can be done with next to no equipment at all. You’ll increase your flexibility, your mobility and restore your health at the same time.

I’ve compiled a list of 100 home exercises in a video and easy to reference training guide you can download when you are ready to take it to the next level. In our Free Exercise Bundle is a Tracking Log, List of 100+ Exercises, Video and a PDF Download File of this post! Just click below.

Home exercise for women
Download All 100 Home Exercise For Women Movements (Includes the 100+ Exercise Video, List of Exercises, Tracking Log and PDF Download of This Post).

The Six Step
Home Exercise for Women
Weight Loss System

I’m going to walk you through the six key steps you need to follow to set up a successful home exercise for women program.

Step #1: Know your “Before” and your “Why”

Set your ground rules. Write down your purpose for weight loss. Make it personal. Make it deep-rooted. Don’t make your goal “I want to lose 20 pounds.” Instead, something like, “Without my health regained, my blood pressure/waistline/, etc. will increase, and I won’t be able to do the things I want to do.” List those things you want to do. Write them assertively. “I am a hiker. I love my body.” Make the statements visually appealing in your mind. Rehearse seeing yourself doing those things every day. Make those goals so tangible you can taste them.

Be this dog. Want it that bad.Home exercise for women is successful when you know why you want to succeed.

Take your before pictures as proof one day of what you are leaving behind. You don’t want to be that person.

Step #1a: Know your Before measurements

It’s important to gain medical clearance before you engage in any physical or weight loss regimen, so use the numbers as a baseline for where you are headed. At the minimum, find out your blood pressure, cholesterol, waist size, weight, and body fat percentage. By the way, don’t choose the scale that gives you a lower number. Use a home scale that you have access to frequently and go by whatever number it shows. To find out your body fat percentage, you can schedule an appointment with a gym trainer who is skilled at using Skinfold calipers for the best measure of body fat, unless there is a BodPod in your town. At worse case, use the YMCA online calculator that requires your waist and your weight. It’s not as accurate, but it gets you started.

Step #2: Get Your Nutrition Dialed In

Unbeknownst to many, your food intake or diet (hate that word!) is 80% of the battle. Be sure to get your food macronutrients dialed in (fats, protein and carbohydrates). Knowing what your body fat percentage is, take your lean body mass and multiply that by .7 which will tell you how many grams of protein are ideal for ladies. (For men, it’s 1 X lean body mass). So if you weight 200 pounds, and your body fat percentage is 35%, your lean body mass percentage is estimated at 1-35% or 65%. 65% X 200= 130, so plan to ingest 130 grams of protein per day.

For carbohydrates, the goal is to bring them down to a manageable 50 grams or less, replacing those carbohydrate calories with healthy fats like grass-fed butter, grass-fed meat, avocados, etc. Our bodies do not require carbohydrates for energy – enough saturated fats provide efficient sources of energy. This article tells you more about that.

Log what you eat in a journal like the one shown for added accountability and tracking. Assuming your nutrition is ready to go, let’s get our Home Exercise for Women going!Home exercise for women is successful when you track your activities and food.

Step #3: Choose your location, time of day and SCHEDULE IT!

Workouts are important and must be scheduled. Your health is a priority! A home exercise for women program requires consistency, adherence, and accountability. Schedule the best time of the day that works for you. Select a place that has some space to provide the ability to do various exercises. This might be your living room, bedroom, backyard or even your garage. With a few horse stall mats, you can easily convert your garage into a gym. (That’s what I do).

Step #4: Although optional, working out with a partner has secret powers

Working out with a partner holds several advantages for you over going it solo. Pick someone who shares your goals of health, someone who is dependable and will push you as much as you will push them. Shared experiences like this make working out fun – and that’s what it’s all about!

Step #5: It’s time to Work Out!

Workout exercises are a-plenty. The routines you can make with them are just as many. It doesn’t have to be perfect, but a good workout routine should provide for the following:

  • Increase heart rate into a training zone between 50-75% of your maximum heart rate (no more)
  • Bodyweight routines should be an average of 30-60 minutes in length. In the beginning, 30 minutes might be rough, so focus on your form, technique, and intensity as you build up.
  • Schedule 3 days a week to start
  • Variety is the spice that keeps you coming back.

21 Exercises Video:

Here are the 21 bodyweight exercises to get you started in your Home Exercise For Women workouts:

  1. Plank – lying on your chest, extend your arms shoulder width, raising your body into the top part of a push-up. Hold for 10 second or more increments, focusing on keeping your abs and butt tight and in a straight line. Don’t sag in the middle!
  2. Side plank – From the plank position, shift your weight onto one arm lifting the other to the side and above you. Keep your abs and shoulder tight, avoiding too much twist at the hip.
  3. Hollow rocks – lying on your back, lift your hands above your head and your feet off the ground, as though your body is forming the bottom part of a circle or hollow rock. Hold for 10 second or more increments.Home Exercise for Women
  4. Crunches – lying on your back, lift your head toward your knees. Once your hip has formed a crease, slowly return to the ground and repeat. Hands should not be behind the neck nor should too much momentum be used to lift the trunk.
  5. V-ups – lying on the ground, much like the hollow rocks, keep your arms straight and bring your chest towards your legs as you lift the legs. From the side angle, you’ll make a “V.” When you’ve touched your toes or gone as far as your mobility allows, slowly descend your arms and legs back to the ground and repeat.V-ups are a viable choice for a home exercisefor women workout.
  6. Shrugs – using dumbbells, kettlebells, jugs of detergent or whatever is handy, put as equal weight as possible in each hand. Keeping your arms straight, shrug your shoulder as high as you can. Hold for 3 seconds, descend the shoulders and repeat.
  7. Handstand Hold – every exercise list needs those challenging movements. This is one of them! With your arms extended overhead, drop them to the ground as you kick up against a wall for support. Use a mat, pillow or blanket under your head for safety. Keeping your shoulders active while looking straight ahead (not down at the ground), hold for 10-second increments or more. When done, kick off the wall in a controlled fashion. (Kick off your shoes if doing this indoors, so you don’t scuff your walls!)
  8. Wall Walks – While your shoes are off, try this additional wall exercise. Placing your feet at the base of the wall as you lie face down, walk your hands slowly toward the wall as you walk your feet up the wall. Keep your torso straight and your shoulders active.Home exercise for women can be loads of fun!
  9. Deadlifts – using that laundry detergent or with water jugs in both hands, lift with your legs keeping your back at a 45-degree angle until your legs are extended. Repeat in reverse order lowering the jugs.
  10. Air Squats – Stand with your feet a little wider than hip-width apart, your toes turned out slightly, and your arms are resting at your sides. Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in towards each other. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet. Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or tracking over your toes; don’t let them fall inward. As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off the thighs. Straighten your legs to come up, and lower your arms back to your side.Home Exercise for Women
  11. Pushups – Get on the floor on all fours, positioning your hands slightly wider than your shoulders.Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position you feet to be close together or a bit wider depending upon what is most comfortable for you. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.
  12. Sprinting – Determine which leg you will start with by standing straight and jumping forward. The leg that moves forward is your starting leg. Get into the starting stance by placing your lead foot at the starting line and bend the knee at a 45-degree angle. Place your hands on the ground, next to the lead leg, and lower your head into a comfortable position between your arms. Relax your body to limit tension. At the start, pull your rear pushing leg forward in a jumping motion when you hear “Go.” Pull your body into an upright running position as you begin to sprint forward. Keep your arms bent at the elbow and pump them up and down in a smooth motion. Relax while you sprint to maintain speed. Avoid tensing your body or turning your head. Run on your toes and bring your knees up to a 90-degree angle to increase your pushing force as the foot hits the ground. Continue to sprint forward until after your foot crosses the finish line.
  13. Walking Lunges – Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.home exercise for women includes lunges
  1. Reverse Lunges – To begin, stand tall with you hands at your hips or overhead, which is the most challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
  2. Inchworms – Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary. Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line, and your hands should line up with your shoulders. Hold this position for 10 seconds. Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat the inchworm five times or until you get to a wall. Turn around and inchworm back in the opposite direction.
  3. Mountain Climbers – Assume a push-up position, so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.Home Exercise for Women
  4. Bear Crawl – Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling. Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height. Crawl for the desired distance.Home exercise for women is as easy as watching a baby crawl.
  5. Burpees – Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice). Jump the feet back in toward the hands. Explosively jump into the air, reaching your arms straight overhead.
  6. Wall Sit – Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keep the shoulders, upper back and the back of the head against the wall. Both feet should be flat on the ground with the weight evenly distributed. Hold for the required amount of time.Home Exercise for Women
  7. Pike to Plank to Pushup – ) Get in high plank position, with your hands under your shoulders and your body straight from head to heels. Lift your hips and shift your body back into a pike shape by pressing your hands into the floor. Return to the starting position and execute a pushup.
  8. Butt kickers – Stand with the knees close together, arms either down by the side of behind on top of the bottom. Flex your left knee and the left leg behind you, so it touches the glute, return that leg to the floor and repeat with the right leg. The quicker you can perform this the better.

Our video demonstrating each exercise is above. When you’re ready for more exercises and demonstrations, the full list of 100+ bodyweight exercises and a demonstration video is available here.

Step 6: Select a Combination of Exercises and Change Them Up for Variety and Confusion

Home exercise for women doesn’t have to be hard. Start by choosing two exercises that you may not be familiar with and practice them. Take your time and pay attention to form to minimize injury. After 15-20 minutes of practice, choose 3-5 of the other exercises and create a circuit.

Here’s an example:

  1. Practice Wall Sits for 5 minutes
  2. Rest
  3. Practice Inchworms for 5 minutes
  4. Rest
  5. Workout Routine for the Day: (4 sets of 15 reps of each)
    1. Buttkickers
    2. Plank holds
    3. Burpees
    4. Deadlifts

Change up the exercises often, play with different reps and sets and make it a challenge so that your heart rate is within  50-75% of your maximum heart rate.

Conclusions For a
Home Exercise for Women

Home-based workouts are incredibly effective.

Follow these specific steps for the best chances of success:

Step 1: Write down your baseline information so you can track your progress. Know the reason why you are working out so that it pushes you as internal motivation to keep going.

Step 2: Get your food plan put together and in place to set you up for success while training.

Step 3: Schedule your workout so that it becomes a priority in your day and you know where you’ll be doing the workouts.

Step 4: Find a workout partner if possible.

Step 5: Workout using the bodyweight exercises given

Step 6: Create a combination of exercises that will keep you busy for 30-60 minutes, at least three times each week.

I’ve created a package of additional exercises and a template of workout plans to help you set up your first home exercise for women program. That package gives you:

Access the bonuses here:

Home exercise for women
Click Here to Download All 100 Home Exercise For Women Movements.

How to Lose and Maintain Your Weight Loss (Like I Do)

Is it possible to maintain your weight loss?

The answer is YES.

That’s good, right? Because people shouldn’t invest efforts in something that doesn’t work. Speaking of work…

Does maintaining your health and weight loss take work? Yep.

“Wait, what!?

For anyone who just read that and expects that maintaining a healthy lifestyle doesn’t take some work should stop reading right about now. Or, please email me the last week you didn’t work and still expected a paycheck.

Maintaining health takes work! Anything worth having does. Destroy the myth that you restrict your calories, work to a sweat and in 30/60/90 days, you’re all put back together again.


As mentioned before, your health has to be a priority if you want to maintain your weight loss and health. Like all things worth having, put in the work.maintain your weight loss

Here’s How to Lose and Maintain Your Weight Loss

As you might have guessed, that FitBit dashboard image up there is me (see the JP?). Over a year ago, I transitioned away from the corporate gig and went solo. Not only was that the best decision for my health, but it has also allowed the opportunity to do this site and help others.

  • May – 180.0 lbs. (Baseline)
  • June – 175.7 lbs. (-4.3 lbs.)
  • July – 173.3 lbs. (-2.4 lbs.)
  • August – 169.9 lbs. (-3.4 lbs.)
  • September – 165.7 lbs. (-4.2 lbs.)
  • October – 163.2 lbs. (-2.5 lbs.)
  • November – 163.1 lbs. (-0.1 lbs.)
  • December – 163.4 lbs. (+0.3 lbs.) Damn you Holidays!
  • January – 163.2 lbs.(-0.2 lbs.)
  • February – 162.5 lbs. (-0.7 lbs.)
  • March – 161.0 lbs. (-1.4 lbs.)
  • April – 160.1 (-.9 lbs.)

I provide these numbers as fact and proof that you can lose weight, maintain your weight loss and even lose more, just like I did. It takes intention, focus and a plan.

The first four months or so, I was very intentional about how much weight I lost, not wanting to lose muscle mass. Fast weight loss like that shown on the Biggest Loser is inspirational, but it comes at a cost, including metabolic derangement, muscle loss and the very real likelihood of regaining the weight. Success is the sum of small efforts, repeated day in and day out.

As you study my numbers, based on average monthly weight, you’ll see I lost four pounds the first month, less pounds the next, but then more the next and following months. Plateaus can occur, but I have tricks to bust that up.

Once my weight goal was achieved in September, I lost a little more and then kept it off without deviating above my weight target for the past eight months, actually declining some more in the past few months.

maintain your weight loss

If I told you some of the items I enjoy, you’d shake your head. For example, I drink Bulletproof Coffee with my wife every morning. Guess what? Nutritionally, that’s about 470 calories, and it’s all fat – 52 grams of it! Despite conventional wisdom and what modern medicine would tell you, I should have gained weight, right? Instead, I continue to maintain and now am losing.

I eat a high-fat, moderate protein and low carb meal plan. Is it sustainable? My results speak for themselves – yes. My body responds well to this – staying active, alert and healthy, even at the ripe age of 48.

I work out three days a week, using a high-intensity interval training approach also known as CrossFit, which includes weightlifting, gymnastics, and mono structural activities like rowing, running and biking. My “cardio” is baked into my workouts, so I never run more than a mile on any given day.

To summarize, is it possible to maintain your weight loss? Yes, it is, as I have demonstrated. Can you lose weight and then maintain your weight loss? Yes, you can. My free introductory course is waiting for you. Step up and see how it feels to be healthy today. At no charge.

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How to Take Charge of Your Weight Loss

A frequent question I get is “Why is Weight Loss So Hard?”

My answer: it’s not.

Do you remember when you first learned to drive?

As a teenager, it was stressful timing the clutch with the gas, much less using turn signals! But the longer I practiced driving, the better I got.

Weight loss is like driving a car.

For many who seek better health, it feels formidable. Impossible.

But it’s not.

take charge of your weight loss

Here are three basic tenets/mythbusters about weight loss and improved health:

  1. Improving your health does not mean 10 hours on the treadmill every day. Health and weight loss come about through an improved diet. Experts agree that your health is based 80% on what you eat and 20% on how you exercise.
  2. Weight loss is not about quick results. People who want results the next day do more damage than good to their bodies, not to mention how much muscle they lose in the process. Take small, gradual steps for best results.
  3. Practice makes perfect. In every facet of life, we live and learn. We make mistakes, too.  They key when you slip up and skip a workout or eat something you shouldn’t is to make that mistake fast, learn from it, forgive yourself and move on.
  4. There are few perfect health approaches. Do your research stick to one and see it through. To switch plans and jump ship might land you in hot water.

Weight loss isn’t so hard once you get started. Forget about any limiting beliefs or past failed attempts. You just have to take that first step. Then the next.

We offer a free introductory course to help you regain your health. See the box below to get started.
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Four Secrets of Weight Loss Motivation You Should Know

Weight loss motivation is the Holy Grail, is it not?

Come on admit it. Finding motivation is hard.

In past articles, I’ve provided different perspectives to reach your goals including “Reverse Risk Leveraging.” But for some that might be a bit extreme. Let’s look at other weight loss motivation secrets as you continue on your health journey.

Many of the examples I’ll provide below are in the external motivation camp. Knowing your Why is one of the most powerful weight loss motivation tips I can offer you. Assuming you have your Why, these secrets will keep you hopping down the bunny trail to rejuvenation.

Oh, by the way – if you promise to read this article to the bottom – I have a surprise waiting at the end.

Hint: It’s our latest giveaway.

Weight loss motivation from my Instagram account

Who’s The Real Enemy of Your Health?

The first secret to weight loss motivation is YOU.

There is more potential within you than you can possibly grasp. I’ll prove it.

When I’m not writing blog posts or doing podcasts on health and nutrition, I actively post pictures, quotes, and motivational sayings on Instagram. There are two accounts that I post content to and would you like to know who is mentioned more often than not?

You are.

Quickly scroll through the pictures I’ve posted throughout this article.

The first reason I posted these is to provide you additional weight loss motivation. I love these quotes as they remind me to “keep moving forward,” which is my favorite saying.

The second reason I posted these pictures is because of you.

And me.

There’s one word, one thread that ties them all together.


Weight loss motivation from my Instagram account

Every quote you’ll see includes the word “You.” Is that significant?

It’s probably the biggest secret within this article.

Why do so many people fail in their weight loss struggles? Why is obesity at an all-time high, along with diabetes?

Y can blame the government and the food industry for providing mislabeled foods and marketing them as healthy. You could also blame any number of reasons why your health isn’t where you’d like it. But that’s not the real reason.

The reality is under all of those excuses you’ve accumulated. It’s covered in the blankets of deception you wallow in.

The reason why you fail at your weight loss struggles is you.

That’s a hard pill to swallow. But it’s true because I got in my own way at one time.

When I gained my weight, avoided exercise and ate poorly, I knew exactly what I was doing. When I ordered fast food, sat on the couch, avoided exercise and stayed up late putting my body in jeopardy, I was well aware of the risks.

Then one day I woke up. My grandfather died of diabetes, which ran in my family. It hurt miserably. And from that day on, I’ve been devoted to avoiding that diagnosis on my medical record. Knock on wood; I’ve been successful for the past 16 years since his death.

It wasn’t the responsibility of anyone else to make that choice. It was up to me.

Your story may  different. But the first weight loss motivation is the simple recognition that it’s your health. It’s your life. Your future depends on your actions.

It’s up to you.

Weight loss motivation from my Instagram account


Why Are You Looking Backward?

My second bit of weight loss motivation is focused on the topic of your past.

A famous quote says, “Why are you looking backward? You aren’t going that way.”

How many times do you look in your past and blame what you find as the reason why you fail? Isn’t it true the real reason you hold yourself back is because you don’t know what’s around that corner? You’re afraid.

When people are lucky enough to build their dream home, they have a vision of its contents and layout. It will have four or more bedrooms, three or more bathrooms, a three-car garage, a large yard, etc.

The fun part about building your life, like a house, is imagining the possibilities.

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If building your dream home allows you to use your imagination, shouldn’t you do the same for your health?

Allowing your mind live in a trap that no longer exists does… nothing.

And doing nothing is what puts people in a bad health situation.

Let go of what circumstances have led you to whatever you point you are at today and start building your “house of health.” What will you look like? What will you feel like? What will your house of health allow you to do going forward? What aches and pains will go away as you increase your health?

Your house of health is a solid weight loss motivation tactic that you can call on at any time to regain your focus. Your dream house of health. Only don’t just dream about it.

Make it a reality.

Weight loss motivation from my Instagram account

Which Do You Prefer – Sore or Sorry?

The third weight loss motivation is a close cousin to looking forward and yet keeps you from taking real action and making progress.

The title of this article is about weight loss motivation. That was stated (in error) on purpose.

If the headline was about improved health motivation or fitness motivation, most people would avoid it.

Don’t allow society to define your terminology when it comes to health. Our culture is full of celebrities, athletes and famous personalities who look good.

Perfect teeth, lovely hairstyles and amazing bodies.

While they may look good on the outside, their insides are a mess. Many are addicted to drugs or in rehab for one thing or the other. They’re stressed, suicidal and in many ways, no better than you or I.

Good health isn’t just what we see. What’s on the inside counts as well. That means our internal processes also define our health.

Here’s some weight loss motivation that is vital for understanding: Better sore today than sorry tomorrow.

Weight loss motivation from my Instagram account

We’ve talked about this before, and we’ll talk about it again. Making changes in your life isn’t solely based on what you do in the next 30/60/90 days and just how you look. It’s about what you do long-term and the impact it has on your longevity.

The choices you make today will determine the rest of your life.

People view diets and meal plans as “restrictive.”

Answer this – what is more restrictive? Eating better food choices now so you can play with your kids well into your 80’s or eating banana splits three times a week and living out the last 30 years of your life in a Hoveround?

Not being able to walk is restrictive. Not being able to climb stairs, that’s restrictive. Not being able to fit in a movie theater chair – that’s restrictive. Not being able to go anywhere without 10 or more medications to keep you alive – that’s restrictive too.

If you want a less restrictive life, look long-term into that house of health. Invest in a long-term approach. Make sacrifices today or trust me – you’ll make plenty down the road.

And you’ll be plenty sorry if you don’t.

Some may call that negative weight loss motivation, but not everything can be “sugar-coated” any longer.

Weight loss motivation from my Instagram account

How Charged Up Are You For Your Future?

The final weight loss motivational tool you should know about is practical goal setting.

Goals like a particular blood pressure reading or hitting a specific body fat percentage are examples of outcome-based goals. But when you arrive at your body fat or weight loss goal – then what?

This is the singular and most-seen landmine where people drift from a healthier lifestyle. After the outcome goal/metric is hit, many don’t apply what has been learned.

Mission accomplished. Now, what?

This is when back-sliding occurs and the weight comes back on. Intention and focus toward health are abandoned.

A healthier you earns the right to a life you never discovered before. It’s time to explore exactly what you’re capable of so you can accomplish even more.

Practical goal setting includes scheduling yourself to participate in competitions, purchasing articles of clothing that celebrate your new life or to buy something that will compliment your upcoming lifestyle. Maybe it’s acquiring a new skill or joining a CrossFit box.

I’m going to make it easy for everyone reading this article – I have a practical goal reward already lined up for you!

A few months back I came across a Kickstarter campaign that featured the RoamProof SOS20K. It’s a solar-powered battery/charger that allows you to charge up to 4 mobile devices at the same time. It also features a 3-in-1 LED light, perfect for the outdoors. It’s waterproof, shockproof, dust-proof and nearly indestructible.


I bought then of them for friends and family – then I interviewed the CEO/Founder, Sean O’Rourke. My unboxing video of the SOS20K gives you further ammunition to show how awesome this product is.

OK, Jeff, cool gadget – but what does that have to do with my health and weight loss motivation?

The SOS20K provides great weight loss motivation


Once you’ve increased your health, that ability to move and thirst for adventure will have you more apt to be on-the-go. You won’t be tethered to the couch any longer. The SOS20K allows that freedom. With a solar-powered charger, you can hike, camp or go just about anywhere without the fear of your mobile devices going dead. It can be used to charge up anything with a USB connection, like a Go Pro.

For the next ten days, and ending on April 30, the RoamProof SOS20K can be yours. Click on this link to enter my giveaway which includes the SOS20K, a 10-Lesson mini-course on regaining your health and my latest ebook, Insta Motivation.

Here’s how it works:

  • Enter the drawing and confirm your entry.
  • After entering the drawing, you’ll be sent a super-link.
  • This super-link allows you to send it on to your friends and social network so they can enter.
  • “Hey, why would I send this link to others to enter? That decreases my chances of winning!” Actually it increases your chances!
  • For every person who enters using your link you provide them, you get 3 bonus entries assigned to your name.
  • For example, Susan enters and sends her link out. Two of her friends enter. Susan gets 1 entry +3 entries+3 entries for a total of 7 entries assigned to her name. She now has a 7X chance of winning.

Whether you become the big Giveaway Winner or not, use your practical goal reward as weight loss motivation. Win the SOS20K or purchase one for yourself (value of $139). Find a different reward if this doesn’t suit your lifestyle. The important piece is to identify a practical goal that celebrates the direction you are heading.

For the final part of the goal setting, give the reward to a friend for safe keeping, with the instructions that you only get to use the reward ONCE you’ve reached your initial goal.

The reward becomes an investment in your new life. But you have to earn it.

Pretty slick, huh?

Weight loss motivation from my Instagram account

Your Weight Loss Motivation Resides Within You

The title of this article teased about weight loss motivation secrets you should know. After reading through, have I delivered on my promise?

If not, tell me why not in the comment section below. And if I did achieve that goal, still tell me in the comment section below.

Here are the takeaways if you apply these secrets and achieve a life full of regained health and rejuvenation:

  1. YOU are the key.
  2. Focus on what’s in front of you and forget past failures.
  3. Look long-term and invest in your body, starting today.
  4. Decide on a practical goal that will enable you to use your new-found health.
  5. Enter our giveaway!
  6. Please share this article and giveaway with a friend. You know at least three friends who could use this encouragement, don’t you? Help their efforts and share with them.
  7. The 10-lesson email course can still be yours at no charge whether you win the giveaway or not. Click here to sign up.
  8. Use these images on your desktop or phone – better yet, follow me on Instagram for health-related motivation!

Keep Moving Forward!