You are enough – I am enough

I am enough.

You are enough.

As I sit here alternating coffee and water, I was reminded that I am enough. In this very moment I am enough. And I was called to share this same thought with you:
You are enough.

You are MORE than enough!

You are imperfectly perfect. Everything that you are – everything that you think – everything that you do. You are enough.

Only you can take you out of this sparkly heaven that you are in. Because no one has the right to tell you are not enough. ❤

Right now take the power back and say to yourself: I AM ENOUGH!

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Are you not losing weight? Here are 5 reasons why!

Nothing pulls on your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society. But this isn’t my first weight loss rodeo. I’ve seen almost every scenario you can dream up, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss conundrums.

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  1. I’m following the program perfectly. Why isn’t it working?!
    Cortisol is a word you should become familiar with, as it’s a key factor here. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release.
     
    The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.

    The trick is that there is no hard line on how long this adaptation takes. It’s based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .

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  2. I’m barely eating.
    Severe under eating causes cortisol release, as it’s the definition of a bodily emergency. A short period of strategic under eating with proper hydration will help your body dispense of unneeded food (especially for those who are chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.

    This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.

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  3. I’ve been doing hard workouts for weeks.
    You need to continually improve, which is why workouts get harder as you move through any workout program. It’s also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.

    A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.

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  4. My friend and I are doing the exact same thing and she’s losing.
    We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it’s vital that you stick to your program and not change it repeatedly based on your daily results!

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  5. I lost weight for a while but now it’s stopped.
    Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.

    If you have been eating the same amount of food for weeks, even months, you will have to start adjusting your intake amount. Do not fear eating more as long as it is healthy and whole clean food. Once you start adding more calories to your diet, you should see that weight start melting off!

There are no magic shortcuts. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you’ll never need to ask yourself why you’re gaining weight again.

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Time to get HARD CORPS RESULTS just in time for summer!

Real People – Real Results!
22 Minutes… We ALL got time for that!

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I want YOU to join me for an exclusive Hard Corps Fitness Challenge! ALL March recruits will get a FREE sandbag, support, motivation, custom meal plans to fit your goals and hard corps love! ! We start 4/1 just in time to feel your best for summer! But we will start prepping March 22nd!!!

NO EXCUSES!!! You can’t tell me you don’t have time… Because when your WHY is big enough, you WILL make it happen. So let’s DO this! Time to BUCK UP, and get on track and start feeling AMAZING!

NEVER battle your health & fitness alone. We FIGHT for our lives TOGETHER. ONE Team. ONE unit. We are TEAM HEARTCORE!

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JOIN US! Apply at ▶
http://tinyurl.com/j29ze2d◀

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Bagaloo Bags Reusable Produce Bags– 4 DAY SALE!

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Friends! Are you STILL using plastic bags for your produce? Have you been on the fence about purchasing reusable produce bags?

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Well NOW is the time to try them out!

Bagaloo Bags is offering an AMAZING DEAL!

When you purchase a set of reusable bags, you will receive 2 additional bags for FREE! This is an amazing deal! The best part is there is no code needed at checkout – this special will run until March 13th, so you better hurry!

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CLICK HERE to shop!

There are plenty of sizes to match your shopping needs!

Why keep wasting plastic bags when you can have sturdy, re-usable produce bags for all of your fruits, vegetables and bulk bin items!

Help save the planet one bag at a time!

XxOo

bagaloo bags

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3 FREEBIES from Me to YOU! Because I LOVE YOU!

Hey friends!

Happy Saturday!!! I hope you are all enjoying your weekend so far!

I am sitting here at my desk – chocolate superfood shake in one hand and black coffee in the other – double fisting at its finest! And I started to tear up because of how grateful I am! For you – My loyal readers and fans! Thank you for being a part of my life and allowing me to share all of my passions with you! It is truly an HONOR!

I wanted to give you some freebies that will help you start living a more positive and healthier life! Simply because I love giving things away that I know will help others!

3 FREEBIES JUST FOR YOU!

1 – My Self Love Worksheet!

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Self Love isn’t something you perfect. It’s something you practice each and every day! It’s something you do for your heart and soul for the rest of your life!

I created this FREE Daily Self Love Worksheet to be printed and worked on in the morning before you start your day. Think of it as yoga for your soul! This worksheet will allow you to see all that is GOOD in your life – including yourself! With a clear mind and an open heart, this worksheet will transform your day in a matter of minutes!

2 – 7 Day Clean Eating Plan

clean eating made easy

Are you ready to start losing weight naturally?
Stop counting calories – stop starving yourself – stop restricting – stop dieting!

In this 7 Day Clean Eating Plan I will teach you how to start eating mindfully and why clean eating should become a daily practice!

You will also receive a full 7 day meal plan with recipes and substitutions! I have seen people lose 2-5 pounds naturally just in 1 week!

3 – Clean Eating Shopping List

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Clean Eating can be hard at first. Especially if you are trying to eliminate processed foods and replacing them with whole, unprocessed foods for the first time.
I am giving you my FREE Clean Eating Shopping List to show you what you should be buying at the store! It’s not complicated or filled with crazy, exotic foods.
Most, if not ALL, of these items can be found at your local grocery store! I cover proteins, produce, pantry staples and more.

 

I just love being able to provide as much information to you as possible! I certainly hope you enjoy these freebies! Please email me if you have any questions or have any comments about the freebies! I ALWAYS love hearing from you!!! coachtashakaye@gmail.com

Have a FABULOUS day everyone!

XxOo Tasha

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Treat Tuesday–Chocolate Power Balls

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So here’s the thing: I can’t help but to ALWAYS sing Chef’s Chocolate Salty Ball song from South Park whenever I make these! South Park fans… this one is for you! lol 

These little power balls are the perfect snack when you are feeling sluggish or are needing an extra burst of energy! Packed with oats, peanut butter and chocolate, they are healthy and delicious!

But anyway… (And now that song is TOTALLY in your head now!) here is the recipe!

Chocolate Power Balls
1 cup rolled oats
1/2 cup natural peanut butter
1 serving of your favorite chocolate superfood protein powder (I used vegan Shakeology)
1/3 cup honey
A few tablespoons of chia seeds and hemp seeds
Dash of cinnamon
1/3 cup carob chips (or your favorite chocolate chip)
1 tablespoon coconut oil, melted

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Combine everything in a bowl and stir until well combined. Roll into 1/2 in balls. Keep in an airtight container in the refrigerator.

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Enjoy! XxOo Tasha

PS – Are you needing a little bit of help and accountability with your health or weight loss? We are filling spots in the upcoming Summer Lean Down program and we want you to join us! No diets, no gimmicks – we focus on daily exercise which you can do from your own home and clean eating! Click here to get the details!

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Monday Motivation–Finding your WHY!

Happy Monday!

I hope your weekend was fun, relaxing or maybe a little bit of both!

We kicked off another Clean Eating Group over the past weekend and we all sat down and wrote out our WHY’s. The first day is ALWAYS my favorite day because this is such an important step to lasting change!

Why do you want to live a healthy life?

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Finding your “WHY” is important to not only your health, but for everything that you do in your life!

It motivates you and gives you purpose

Knowing why you do what you do is so crucial! Otherwise you be wandering around each day with no real sense of purpose. You may do things for a few days but then the motivation would fizzle away just as fast as it came. 

It helps you practice self-discipline

Can you remember a time when you KNEW exactly what you were supposed to do? Imagine being able to do that all the time! When your “why” is kept at the forefront of all that you do, making decisions becomes a lot easier. It helps you to remember your values so that when it comes time to make decisions, you are doing what’s best for you.

It keeps you going you when times get tough

Those tough days can REALLY get the best of us at times. And it can be easy to lose sight of why we work so hard to try to make our dreams happen. But when your why is strong it allows you take leaps (and sometimes baby steps) toward our goal. If you’re having a bad day or feel like you’ve lost your sense of purpose in doing what you do, keep reminding yourself of why you got started in the first place.

Asking yourself “What is my WHY?” might actually reveal that you don’t have a why. And that’s okay! It just means that you have an opportunity to dive deep inside of you, evaluate your goals and create that plan of action. Ask for help! Look around you for motivation! But always remember that your WHY has to come within!

XxOo Tasha

Do you need help finding your why? Maybe you know you should be living a healthier life but are not sure where to start? I encourage you to reach out to me! Don’t be scared or shy – this is MY WHY! This is why I blog, and became a nutritionist and help so many people start living a healthier life! coachtashakaye@gmail.com (My service is ALWAYS free to my subscribers!)

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