Why Imperfect Action Leads to Long-term Success


Im sure we’ve all said something along these lines or heard someone around us say them. I know i’ve made similar excuses in my past and even feel those thoughts still try to creep in from time to time.

But my question is why?! 

Why do we feel that when it comes to our fitness and nutrition, it always has to be “all or nothing?!” Why do we wait for that perfect time to start, when we know good and well, NO time is perfect.

Why do we allow ourselves another day, week or month to take 10 more steps back, feel worse than we did before, before “getting back on the wagon?” 

Not only does this cycle put us in a worse place physically, but mentally as well. Think about it…

How would it feel when a good friend tells you that they want to get together, you set up a time to meet (in your busy, chaotic schedules of life), you’re pumped to have that one on one time and they cancel on you last minute? Not only once or twice, but over and over and over!! Not cool, right?!

Something tells me you wouldn’t be okay with being treated that way, it shows a lack of respect for you as a person and your time. So, why do we treat ourselves this way? Why do we make promises to ourselves that we continually break? By doing this we show a lack of respect for ourselves, and we deserve so much more than that!

 I would venture to say that when we promise to start that new habit  whenever the “time is right,” and we end up putting it off or failing at it because we built it up into a major, monumental event, the sting is worse. It’s a bigger knife to the heart than that a**hole friend, because now the only person to blame is ourselves.

Taking no action at all is a paralyzer. It makes us stagnant, suffocates motivation and moves us further and further away from actually achieving our goals. So what gives? How can we change this cycle? 

Let go of perfection

 In a world where we see “perfect” lives, bodies, fitness, travel, nutrition smothered all over social media, it’s important to remember, most things- espeically on social media- are not what they seem! If you look at a photo and think, “wow, they must have it so easy, or they have it all together,” i’d argue that quite the opposite is true. We all have struggles, challenges and messy lives and that’s okay- I think that’s what makes life interesting! But, how we handle those imperfections is what changes the game. Don’t wait for the perfect moment, because it will surely never come! 

Start Small

I find it easiest to start with the little things so you can start off with a win. If we start off with a goal that we end up failing at then we are starting from a negative place and only leads back to square one. This of course will be easier for those of you who aren’t perfectionists like me, I have always struggled with waiting for the right time or for all the stars to align! Start with something you can do right away to just get the momentum rolling. It’s a snowball effect once you start making small changes and feel little bits of accomplishment, it starts to get easier and easier and the wins become bigger and bigger! 

So even if it’s Thursday, in the middle of the month, and you know you need to give up soda pop…start now. Do what works for you, maybe it’s giving it up on during the week, maybe it’s starting with one day a week- do something that you know you can succeed at, make it a win, and then build from there! Maybe the rest of your nutrition still needs work, maybe you still need to be more active, but i garuntee you, if you start small, it will only motivate you from there. 


 This is something we preach time and time again, and you know why? Because it works! When we set goals, no matter how big or small, it can be REALLY easy to talk ourselves out of it when the going gets tough or temptation arises. The excuses creep in and we can easily convince ourselves why it’s okay to veer off track and make exceptions. Having that person to answer to that you know will be asking if you stuck to it, can be that push we need to stay focused. Find a friend, a coach, a co-worker to be that person for you. Make sure it’s someone you know you will take seriously and someone who will give you some tough love and hold you to a high standard! Aside from that person, make sure you identify and communicate the level of accountability you need. Are you someone who needs daily communication, just once a week or maybe the weekends ? Knowing what will work best for you and making sure your accountability buddy is on the same page, will create the most success!

So, this holiday season, we ecourage you to start. Take action, even if it’s messy, imperfect and beginning with the smallest thing. If you’re sick of being in the same place, in the same vicious cyle, don’t wait another day. Create those wins for yourself and feel that sense of accomplishment and then keep pushing for bigger wins. Your time is NOW. Your time to prove to yourself you are deserving of feeling your absolute best is now. Stop waiting, start doing. Look in the mirror and make a committment to yourself today that you are enough. You are capable and you WILL succeed. No and’s, if’s or but’s! Set a goal and take action. If it doesn’t pan out exactly how you envisioned, look at what went wrong, learn from it and then take action again and do better. 

Have a Happy Thanksgiving and let’s make this the year to start now, go into 2019 feeling AHEAD and accomplished!







What’s One Thing You Won’t Give Up?

It’s the 4th week of our formula to a healthier life! Yes, it’s the end of the challenge but no, there is no end date to becoming the healthiest version of YOU! We want you to approach this as a kick-start to your long-term journey to health and wellness. If you have already start in on your journey before this, look at this as a kick in the pants to push a little harder, be a little better and take it to the next level! 

Most of us can stick to a super strict diet for 30 days, a lot of us can stick to one for even 3 or 6 months. But if your plan doesn’t factor in what’s important to you, then it WILL be a means to an end! Will being uber strict for the short term produce fast results? A lot of the time yes, but the proof is in what happens over the long game. What can you sustain in real life? Are you able to enjoy time with loved ones, be social, enjoy good food and drink AND still reach your goals? If not, it’s time to re-evaluate. Although working in your non-negotiables might make the process a tad bit slower, wouldn’t you rather reach your goals and sustain them rather than achieve them super fast and then lose everything you worked for? 

Let’s take a closer look at the different ways you can incorporate your non-negotiables into your plan:

1. Structured Refeed: This is the most controlled, structured way to approach it. A refeed consists of one or more days where your calories are higher, most often higher in carbs and lower in fats. Not only does it give metabolic and hormonal benefits, it often gives a mental breather and allows for more flexibility to fit in the foods you love! A structrured refeed leaves the smallest room for error when you working on your non-negotiables since it is a controlled amount of macros and calories. The frequency of refeeds and amount of calories is dependent on the person, their goals and current intake. 

2. Free Meal: One meal a week you will choose to not track and have what you please! This is great for someone that feels they need the mental break from tracking and just wants to enjoy a meal with family or friends without worrying about accounting for it. We encourage tracking like normal, keeping protein high, leading up to this meal and then enjoying a meal but still practicing balance! A down side to this approach can be the risk of going over board and going gung-ho! It’s often beneficial to try a refeed first, and if you still feel you need a little more freedom, a free meal is the next best approach.

3. Intuitive Eating: A full day of listening to your body, taking a break from tracking. This leaves the most room for flexibility but also the most room for error. We encourage you use this approach only if you have tried the other two and still need a change. It’s important to go into this method with a healthy mindset and accountability. If you have big aesthetic goals, this is most likely not the best option for you! This is a good option for someone who has comfortablely and accurately tracked for a good amount of time and feels they can put that practice into play away from tracking. 

Having a set of eyes and ears from the outside looking in can help tremendously with evaluating your non-negotiables and making sure you are choosing the right path to fit those in! If you need help figuring out the best route for you, please don’t hesitate to reach out! 

What is your non-negotiable and do you know how to balance it with reaching your goals?


Katy and Mallory

Get To Know Us and Follow Our Journey! Part 1- Katy’s Story

Mallory and I want to take you through our personal journey’s heading into Summer and answer all of these questions and more! We have both periodized our nutrition properly throughout the year, are ending a maintenance phase focusing on performance and are now ready to cut back a bit, get ready for the sunny months (we have to take full advantage of them here in WA!) and lean down a bit!  

Is this process always easy? Of coarse not! If it was, everyone would breeze right through it (but we know you CAN do it too!)!

Are we going to be perfect every day? We are human- heck no!

Will the process test our self control, will power and be a rewarding challlenge? YES! 

Make sure you follow us on social media because we will both be posting all about our day to day- how we eat, how we are feeling, what challenges we come across and how we handle it all! If you are in the same phase, this will be a great way to learn, ask questions, have added support and stay motivated… and even keep us accountable and motivated! If you aren’t in this phase, it’s likely you will be at some point, so soak it all in! 






Katy Murray

Mallory Long

Flex Fuel

Let us know and we will add you to our private, members only Flex Fuel Facebook group! 


This week, im going to tell you a little bit about me, Katy, and my journey to where I am today with my nutrition! Mallory and I want to get to know you guys, we want to build relationships and in order to do that, we believe we should be transparent and open about ourselves! It’s always a little scary opening up and telling the world about  yourself, but we hope in doing so, we can help others in some way. Always know we strive to be open, honest and want to communicate with you guys- never be afraid to shoot us a message, we are just like you:)

So, here I go! Im going to try and tell you my story without rambling TOO much! 

Just to touch on my life growing up, I was a lucky girl. I have an amazing family, I have one older sister (yes, we love each other but also had a good number of  knock down drag outs) and two parents that have been nothing but supportive my entire life. I tried different sports growing up, but never really excelled in any of them. I could hold my own but I was far from a star athlete. I was attracted to more indiviual sports like gymnastics and track. I was in gymnatics through the majority of my childhood and I still attribute my athleticism today to having that base. 

When it came to eating habits in our home, again, I was lucky that I grew up with a pretty good sense of balance. My mom cooked often, we had good meals, got in our veggies and usually had breakfast, lunch and dinner. Sure, we had pizza and TGIF marathons on Friday nights, we had dessert after dinner from time to time and mac n cheese for dinner on a busy night, but as a whole, I think I grew up with a good idea of what healthy eating looked like. We played outside often and stayed active and had to “eat 10 more bites (or however old we were)” of our veggies before we could leave the table. However, I do believe that even if you are or are not raised with a healthy mindset around food, you will slowly develop your own habits and relationship with food over time.

Looking back now, I definitely had a skewed relationship with food, to a point. It wasn’t anything severe, but I did develop some unhealthy habits. I remember sitting at lunch in high school, eating a LUNA bar and picking at it slowly, taking forever to eat it because that’s all I would allow myself because the day before I ate a Frito pie (yum)! All through high school, I could put down a lot of food and still stay small, but it would be a battle of eating a big, “bad” meal and then eating like a bird for several days because I felt guilty about it. I was super small in high school, yet I rarely saw myself that way. Later in high school and into college, I took to running. I was notorious for eating something I felt bad about, like a huge ass meal at Olive garden or a bunch of sweets, then I would go run miles and miles to “run it off.” I lived in Portland, OR where I went to cosmetology school and lived off of Special K cereal, non fat milk, yogurt and toast for breakfast. I did fall into the trap of “non-fat or low-fat” was the healthier option, when in reality it was giving me no real nutrient value. I would still try to “run it off” when I felt like I ate too much and I remember trying to do a couple cleanses as well, but could never stick to them because, well, they were miserable, haha! Regardless, I never quite felt like my body was good enough and I identified way too much with my physical appearance.

I was never over weight, but I constantly felt inflammed, unhealthy and I knew I could feel better than I did, I just didn’t know how. Once I lived back at home, of coarse I went through a phase where there was too much alcohol consumed in my early twenties and although I did slowly start to develop some better habits, eating more balaned meals, I often under ate in fear of gaining. I came across Crossfit in 2010 and that’s when everything started to take a shift. As most of you know, Paleo was deemed the main diet of Crossfit (this is now slowly changing thank goodness!), so naturally I hopped on that train! I got my CF Level 1 and began instructing. I have always had a love for helping others so, doing hair I got to help others feel good and through Crossfit I could do the same! My boyfriend started the Crossfit gym in our town and I helped alongside him. We started holding Paleo challenges, 30 days of coarse and yes, it was a great way to eat cleaner and healthier! I was probably 80% Paleo but of coarse ate almond butter like it was my job and had no sense of portion control! Eating this way, I still had had a level of imbalance in my diet, I would often be super strict during the week, then go buck wild and eat all the cake or whatever “bad” food I was craving on the weekend. Paleo evolved into Whole30, which was even more strict! I remember one time I was about to start the Whole30 so as one last hoorah, I bought a big pack of fresh baked Safeway M&M cookies and I don’t even want to say how many I ate!

Screwed up way of viewing food, ya think? I do love the Paleo and Whole30 diets because they are an amazing way to clean up your eating habits and make sure you are eating whole foods and I still use many principles from those diets to this day. However, when it comes to portion control and fueling any kind of higher intensity workout, they fall short. I started competing in Crossfit in 2012 and it was a blast, I was immediately addicted to the rush of it all and pushing myself to my limits. However, although I was eating clean I was by no means fueling to compete. At many, many of my competitions, I remember getting halfway through the day and just being tanked, not even wanting to finish it out because my energy was so shot. I’d go to dinner after and be so depleted, I wanted to eat all the food  and at the same time it would kind of make me sick because my body was just shot. I would be so delirious after a day of competing because I was working so hard all day, sometimes multiple days and not getting anywhere near the appropriate fuel. Talk about underfed and underfueled! 

The first time I ever reached out to a nutrition coach was when Crossfit Invictus released their nutrition program online. I jumped on it and it was basically structured around the Zone diet. Basically, I still ate paleo with a little more portion control. It taught me a little more balance and what proper portions looked like, but I still wasn’t getting what I needed. Honestly, at this point, I wanted abs. I worked HARD in the gym and it made me mad I couldn’t get a six pack. Yes, my goals were contradicting, I wanted to be shredded and I wanted to win all the Crossfit things, haha, but no one taught me any better at that point. Not long after, I stumbled across another nutrition program that was macro based. I immediately fell in love. I finally felt in control and freedom in my food. I got SHREDDED fast. I was performing well, and we went to Crossfit Regionals on a team that year. There was one problem, I was in a severe deficit, I was uneducated, underfueled and overworked. I felt awesome about my body but over time, it caught up to me. My body was resilient at first but eventually I just thought that feeling of low energy all the time was normal. Being sore 24/7 was normal. Not have a period for over a year was fine because I was “athletic” and I really didn’t know where to go from there. The funny thing is, even at my most shredded moment, I still wasn’t satisfied with my body. I always wanted more.

Once I started educating myself, I stepped away from that program and in the next year that was when Flex Fuel was formed. I didn’t want anyone have to go through that process without being educated and knowing what’s happening with their body. I coached myself for a little while and shortly hired on a Crossfit coach through OPEX. I had switched my goals solely to performance so my coach quickly gave me macros that were super high and, looking back now, a little too high, too fast, but I also believe it was my body’s saving grace. I would have had a hard time making myself do that on my own. I knew being a small athlete I needed to put on weight, but because I jumped from low to high so fast, I did put on a lot of body fat that I wasn’t used to. I did this for a year and had an internal battle the whole time, I felt uncomfortable in my skin, it was a hard year mentally and physically, but I absolutely needed to go through that. I learned SO much about myself in that year as an athlete, a coach and a person. I had trained by myself for hours a day for that entire year and it really taught me a lot. This period of time  allowed my hormones and metabolism to  start to repair themselves and I finally got my period back after almost 2 years. 

That year was a pivotal moment for me, I realized that competing in Crossfit at a higher level was not what I wanted, I wanted to be healthy, feel good in my skin, workout with my friends and just enjoy the sport again, so I closed that chapter. Meanwhile, I had been searching around for someone to be my next nutrition coach, I absolutely love having a coach, I learn more about myself, the process and it helps me makes sure im on the right path with someone guiding me. It can be so easy to make decisions based on temporary feeling or emotion in our personal nutriton journey, so I wanted to find the right fit for me and the next phase. Mallory and I tried to hire each other as coaches- ha!…. best friends and business partners coaching each other just didn’t work! Enter, Jessica. Game changer!

Working with Jessica, I have focused on my health, wellness and mindset around food more than ever. We continued to prioritize my hormones over everything and I finally got my cycle consistently back after almost a two year stretch of it disappearing. Most recently I have gone through the different phases of nutritional periodization and have come to develop the healthiest relationship with food i’ve ever had, learning to love my body at each phase. I’m still learning everyday about the process, about my body and my mind- no matter how experienced we are, we can always learn something new!  Most of all, it’s important to know we are more than just physical beings. Although part of the process is the physical, I truly believe if we focus on the mental and emotional side, the physcial will always follow! 

This time around, my goal is yes, to set a physical challenge for myself to lean down and feel good in that aspect and I always like going through the process just to change things up as well! I also think it’s great for me to experience it for my clients and remember what they are going through in the dieting process. Another major aspect I want to work on and document through this is the mindset piece. Making sure im keeping a healthy mindset and a healthy relationship with food throughout and you can all hold me to it!:)

Each time I go through a different dieting phase, I learn something new about my body, maybe it’s self love at a higher weight, maybe it’s not being so obsessive at a lower weight, maybe it’s not giving a #%$* about my weight at all! Maybe it’s using my experiences to help others but most of all, I just have a burning passion for nutrition, constantly learning about myself, my health and my body. I want to constanly learn and evolve so that I can help others through their journey. 



P.S.- Catch us on Facebook like tonight 4/9/18 @ 7pm pst. for an open Q&A!




Own That Sh*t

Own That Sh*t- Goals

Have you ever set a goal only to end up “too busy” to implemement it? We have all been there, we make the goal to go to the gym 3X a week and then the busyness of life gets in the way. We allow ourselves to stay up too late, hit that snooze one too many times and then gym time is out the window. Or, of coarse, we have all set out to start a diet or some form of change to our eating plan. Quickly we let everything else in our busy schedule take precedence over food prepping or prioritzing planning out our day of food. What about a career goal? Many of us have big dreams of getting out of the 9-5 and following our passion but how many people actually make it happen?! 

So I want to challenge you, when you make a goal- OWN IT. Don’t just throw it out there and say you want it- make a plan! If it is truly something you want, it’s going to take time, effort and a lot of hard work. 


Goal: “I want to lose 15 pounds”

Writing down your goal, sharing it with an accountability buddy and putting it somewhere where you can see it every single day, will keep it in the forefront of your mind. Make a plan on how you are going to achieve that goal. Don’t let the craziness of life bury what’s most important to you!


Own That Sh*t- Actions

After you establish what your goal is, now it’s time to take action. This is where we usually go sideways. It’s so easy to be motivated for a week or even a month and then the glitter starts to fade. Action is not always sunshine and rainbows, it can be monotonous and often means doing those small things every day that others aren’t willing to do. It’s putting in the work when everyone else would have given up and thrown in the towel. 

Keeping a clear plan of what your daily actions need to look like in order to reach your ultimate goal is essential to success. Create actionable steps every day that you can adhere to, to make sure you are continually moving forward. 


Daily Actionable steps:

1. Establish your daily workout time 2. Set a time to check in with your accountability partner 3. Create a space in every day to make sure healthy food is available

Set specific times you will take these steps in your day, the more specific the more likely you will get it done! It can be so easy to allow life to get in the way of the actions you know you need to take. You own your day and if you truly want to reach your goal, put your foot down, do the work and don’t let anything else get in the way of you taking action. 

Own That Sh*t- Emotions

No matter how clear of a plan we have, no matter how motivated we may be, we will all face ups and downs. We will have good days where we feel super optimistic and stoked about life and we will have bad days where we feel run down, stressed or unmotivated. This is NORMAL and we wouldn’t be human if we didn’t experience the highs and the lows. 

Feeling happy and motivated? Own it! Ride that wave and embrace it.

Feeling stressed? Own it. Take a step back, recognized why you are stressed and what you can do to improve or change it.

Feeling run down? Own it. Look at your day, find what is urgent and what can wait, make sure you keep your health and wellness a priority so all other areas of your life can thrive.

Whatever you are feeling, recognize your emotions and before making any decisions influenced by how you are feeling in the moment, take a step back. Embracing how you are feeling, knowing it’s normal and okay and then moving forward will allow you to keep the big picture in mind.



Be fearless and unapologetic in what you want out of life. We are in control of each and every day of our lives. Make each minute, hour, day, month and year a picture of your biggest, wildest dreams. Next time you hesitate because you are afraid to take the risk or afraid of what other’s think, take back those thoughts and OWN THAT SH*T!



How will you own your day today?





2018, The Year to Be A Little Better Every Day


I will admit, I still love that feeling of the beginning of a New Year- it just feels good. I use it as a time to reflect over the past year, lessons I have learned and how I can continue on, using those lessons as building blocks to keep growing and thriving. I thought I would share my top 5 takeaways from 2017 and hopefully they give you some inspiration and guidance going into 2018.

1.Small changes over time, create the big changes. 

I think it’s so easy to look at a dream or goal we have and let it overwhelm us. Whether it be losing 50 pounds, starting a new business, saving up money, paying off bills or accomplishing an athletic feat, it can seem too big to accomplish. Seeing the scale only go down a 1/2 a pound a week, your savings account only go up a dollar at a time or feeling like you are putting in a ton of man hours into something you love and not getting anything in return, can be uber discouraging at times. But if there is one thing i’ve learned, no matter how small the effort, the effort ALWAYS matters

A fun example is a money saving strategy I have done several times. Each week of the year you put money into an envelope, week 1- $1, week 2- $2, week 3- $3 and so on for 52 weeks. At the end of the year you have $1,378 dollars saved up and while you are doing it, it really doesn’t seem like much each week and is probably money that would be wasted on unnecessarily things anyways! Those small efforts each week throughout the year, add up to a nice little stash of cash! 

Of coarse, this reigns true in health and fitness. I love taking clients through their nutrition journey and watching the changes slowly happen. Starting out our clients will state their goals and many will state they feel it is a big, almost unattainable goal at that, but it is a goal none-the-less. Day in and day out, following the plan, putting in the work and going through the ups and downs, time flies by and all of the sudden they look back and are shocked at how far they have come. Even though things may not always be perfect, making the concious effort to stick to the plan and grind every day it will always, always produce results. It’s so fun and so rewarding to see those small efforts produce big change. 

Never underestimate the power that those small daily efforts have over the big picture. Small changes are far less daunting when you break down your goal into obtainable, daily efforts. Make sure you can look at your big picture and then break it down so it becomes much less overwhelming and gives you small markers to hit along the way. Hitting those small goals will give a sense of accomplishment as you go!

2.Stay in your own lane.

As if it isn’t hard enough to compare our own journey to others around us, now social media makes it that make harder. Creating a picture of what we want in our lives, what steps it is going to take to get there and knowing the “why” behind it, is crucial to staying focused and on the straight and narrow. As a coach in Crossfit and in nutrition I hear time and time again, people comparing themselves to other’s accomplishments and journeys. This is probably one of the top, most frustrating challenges as a coach because when we compare ourselves to others, we are simply wasting energy we could be putting towards things that are actually going to be productive. Even if you and your bestie are on a weight loss journey together, have similar lifestyle and stats, you are still two COMPLETELY different beings. One person may need more sleep, one may need to work on hormone profile. or one may needs to work on bringing calories up in order to lose weight, while the other may need to bring them down immediately. That man or woman on social media with 6 pack abs may have been working to get there for years, or they may rebound and gain the weight back in a month because they went about it all wrong, or it could be photoshopped! You just. never. know. 

Writing down your goals and the steps it takes to get there is a great way to keep you in your own lane. If you start to veer, look over your list to re-focus. This is where a coach comes in handy as well, they should be that person you can go to and know they will always help bring you back to the path that will be most fruitful for you. Knowing each day you are doing what is best for you and not comparing yourself to others is when you can truly start to enjoy the process and have fun along the way! 

3.Listen to your mind and body.

Some days we have it all planned out, everything flows, we feel like rockstars in the gym and we are in a positive mindset that we feel nothing can shake. Then other days, our bodies hurt, we can’t hit weights in the gym that are well under our PR’s and we feel negative thoughts creep in. Whatever feelings your are feeling, mentally or physically, it is important to embrace those feelings and own them.

When it comes to our physical bodies, listening and learning it’s cues is a skill that is developed over time and if we stop and ask ourselves how we are feeling and why, we can continually become more and more in tune with our physical self. Often times, the very things we are doing to be healthy can be exactly what’s holding us back. Over-exercising, under-eating or eating in an innappropriate balance for given activity are common problems holding many people back from progressing forward. Know that you should NOT constantly feel worn down, exhausted, have aches and pains or have constant mood swings! Listen to your body, if you are overly sore, skip the gym and do yoga instead. Don’t feel pressure just because it’s a certain workout at the gym that day or your buddy will be mad if you don’t show, if your body is telling your to rest- listen to it! Only you can truly make the call and know what your body needs, so before you push too far take an extra minute to ask what is best for YOU.

When it comes to our minds, they need exercise and rest just like our physcial bodies. In a world where we are in a constant state of GO, make sure you are giving your mind the rest and recovery it needs. We all need time to unwind and rejuvenate. Whether it be in the middle of the day to escape for 10 minutes to get fresh air and clear your head, or a weekend away from your fast-paced schedule, make sure you are strategically planning those times daily, weekly and monthly to get the mental break you need. It is proven that taking small breaks through the day result in a more productive day overall, so just like you plan all the tasks you have to get done, plan in your breaks to recharge! When we take care of our bodies and minds, we will be able to live our lives to fullest each day.

4.Give first.

This one is simple. Yes, we should prioritize our own health and wellness so that we can live and so we can give. Year by year, if we give in whatever way we can, it will always contribute to making this world a better place. Find your passion, use whatever you have to offer and give back. When we give back it not only enriches the lives of others but fulfills us in a way that nothing else can. When we focus on what we can do for others it allows us to keep a clear picture of what truly matters in life! I would love to hear what ways you guys give back- comment below and let us know! 

5.Toughen Up.

The road to our goals is not linear and it isn’t always easy. Setbacks will happen, we will have highs and we have lows but you gotta stay tough. Not adhereing to the plan, making excuses and not being honest with yourself is a choice. Make the choice now that no matter what life brings, you will make the best decisions possible to continually drive you down the right path. Don’t take no for an answer, don’t let negativity or self-doubt have the power. Remember, when the going gets tough- the tough get going.

Wishing you the happiest 2018, may it bring you health and teach you lessons that can last a life time!



Finish the Year as Strong as You Started It!

January 1st is always that time of year when people vow to lose the weight, save money or travel more, but why do these things have to wait until January? Why not start now? Each day is not guaranteed, so why spend all of November and December letting ourselves spiral further and further away from what we want out of life? 

We don’t have to. There is no difference between December 2nd and January 1st. Choose to take action now and once the New Year comes you will be that much closer to what you want. 

WRITE IT DOWN. Write your goals down, put them where you can see them every day. If you have them in your sights, you are likely not to ignore them. Include the steps of action it takes to get there, for example, if your goal is to lose weight, you might write down: Lose the Weight. Steps of action: meal prep, workout Monday- Friday and track daily food intake. Whatever your goal may be, keep it in plain sight so you can’t hide from it!

ACCOUNTABILITY. We all need someone to help us stay accountable to our goals. This doesn’t have to be your best friend, but you it should be someone that can be straight forward with you and someone whom you don’t want to disappoint. It can be easy to make excuses as to why you need to skip the gym or eat that cookie if you are just answering to yourself, but knowing you have to report back to someone can be a game changer. This doesn’t mean you would fail if you tried to go it alone, but it does make your chances a lot higher of succeeding having that person cheering you on and holding you to your word. 

Lose the “All or Nothing” mentality. Life is all about balance. There will always be birthdays, holidays, vacations, special occasions and unexpected events. It’s how you handle these times that determine your success. We set goals because they are things we want and dream of and most of the time they can seem bigger than us. Usually they require us to go through some hard times and if we throw in the towel every time things get hard, we will never get there. Let’s use Thanksgiving as a recent example. This holiday is centered around food, most people indulge on this day and enjoy all the delicious food, which is great and you should!! Where people go wrong is deciding that they messed up and should just let themselves indulge the rest of the week, or through all the Christmas parties, Christmas and go out with a bang before the New Year. This mentality is dangerous and can lead into a deeper hole than you would have been starting January 1. 

Any time you have a party, holiday or any other event that throws you off your game, know that tomorrow is always a new day. Stop making excuses, put it behind you and get right back to it! Even if you feel you have week after week of events that throw you off, 4 off days and 7 on, is better odds than after 3 off days saying “screw it” and a month or two later you forget what direction you were headed. Always jump back on the saddle and don’t let your goals slip away.

Keep your eye on the prize and don’t wait until tomorrow. It may seem cliche’, but every day truly is not a for sure thing. Today is the day to chase whatever it is you want. 

At Flex Fuel we take so much joy in helping our clients live a healthy life now. If you are thinking about joining our team, please don’t hesitate to contact us, we would love to chat and help you get to where you want to be in your nutrition journey. 

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Bonus!: Here’s a yummy recipe to try this week. Easy Breakfast Casserole that you can eat all week long! 

  • 1 pound Honey Suckle Turkey Breakfast Sausage 
  • 1 medium white onion, peeled and diced
  • 1 green bell pepper, cored and diced
  • 4 egg whites
  • 2 whole eggs (yolk included)
  • 1/3 cup 2% milk
  • 1 (20 ounce) sweet potatoes (about 3 medium potatoes)
  • 2 cups shredded mexican blend cheese
  • 1/4 teaspoon freshly-ground black pepper
  • 2 stocks thinly sliced green onions

Heat oven to 375 degrees F.

Add the sausage to a medium saute pan. Cook over medium-high heat until browned, crumbling the sausage with a spoon as it cooks. Remove sausage with a slotted spoon and transfer to a large mixing bowl. Reserve about 1 tablespoon of sausage grease in the saute pan, discarding the rest. Add the onion and green pepper* to the saute pan, and saute for 5 minutes until cooked. Add the seasoning and saute for an additional 2 minutes until fragrant. Pour the vegetable mixture into the mixing bowl with the sausage. Add finely chopped, lightly steamed sweet potatoes and 1 1/2 cups cheese to the mixing bowl with the sausage and veggies. Stir to combine.

In a separate bowl, whisk together the eggs, milk and black pepper until combined. Then add them to the potato mixture, and stir to combine. Pour the mixture into a baking dish, and top with the remaining 1/2 cup of shredded cheese. Cover with aluminum foil and bake for 20 minutes. Then remove the aluminum foil and bake for an additional 10-15 minutes and the top of the potatoes begin to slightly brown. Remove and let the casserole rest for 5 minutes. Sprinkle with green onions and serve!

Serving Size: Makes 8 servings