Setting goals that actually stick, part 2 of 3.

If you missed it, you can read it HERE


This week, we are shifting from ‘avoid or off limits’ goals, to focusing more on the things you can have.

Its human nature to want something once you’ve deemed it off limits…..

“I won’t eat any sugar” 

“I’m going to stop smoking” 

“I’m going to stop eating junk food” 

The problem with goals like this is that we tend to put up resistance. As soon as you make it forbidden and demand change, your wheels start turning and you’re already thinking of ways to fight against it. 

Thats when the excuses pour in and we start justifying why we couldn’t follow through. 

Plus, when we set those hard boundaries, any kind of slip up makes us feel like a failure. I have a secret to tell you, THERE ARE GOING TO BE SLIP UPS. But they don’t make you a failure or define your journey, unless you let them. 

So part of 2 of this series is changing those “off limits” goals into approach goals. Approach goals focus on the positive and the things we can do for ourselves that benefit us. It focuses on the positive rather than the things we cant or shouldnt have. 

For example: 

If your goal is to stop drinking soda. Instead of saying “I will never drink soda again”, shift that focus to “I will drink 80 oz of water each day.” 

If your goal is to stop eating sugar. Instead of saying “Im cutting out all sugar”, turn that dialect into “I will eat a serving of veggies at every meal and have fruit on hand for snacks.” 

Or, “I won’t sit as much on the weekends”….turn this into an approach goal of “I will walk 30 minutes every day.”


Do you see the pattern? Instead of focusing on the things you need to quit, or stop doing, or that have the negative underlying tone to them, focus on the things you can put into place that are positive and focus on the goods things that you can do for yourself! 


How can you start setting goals to smash in 2019? 

First, start by writing down a bad habit you’re wanting to break. 

Next, write down a good habit to replace that bad habit.

                            For example: If your bad habit is that you only get 4-5 hours of sleep a night. Your good habit that you want to focus on is that you get 7 hours of sleep a night. 

Now that you have that set, figure out an approach goal that supports your new good habit. 

                            I want to get 7 hours of sleep a night. I will start going to bed at 9:30. 

 And lastly, write down how this is going to benefit you! I think we all are pro’s at setting goals but we forget our ‘why’. When you don’t have a clear idea of how this is benefitting your greater good, its easy to lose steam on the goal and stop working towards it. 


Lets make 2019 the year of smashing new goals! Next week, part 3 of this series will drop! Make sure to stay tuned. 


Merry Christmas! 





Setting goals that actually stick, part 1 of 3.

Not your average goal setters.png

Some people eye roll at the thought of New Year’s resolutions but we won’t pass up an opportunity to reflect on the year past and plan for the year ahead. To us, its a great time to think about some new goals that you want to slay in 2019 and get specific. The problem isn’t with the desire of setting new goals but maybe the actual reason people fail their new goals so often is beacuse of their goal strategy. I’m going to show you a new way to nail down your goals so that 2019 can be  your best year yet! 


Some of the common outcome goals we hear are: 

“I want to lose weight”

“I want to be thinner” 

I want to fit into my pre pregnancy clothes” 

“I want to get stronger!”

“I want to focus on performance gains in my gym” 


All of those goals are great but we aren’t always in control of the outcome. Outcome goals can be affected by environmental things like 

– A change in your shift at work

– Your kid gets sick

– Your gym has an unexpected closure


Those outcome goals can also be influenced by physical things like:

– An injury in the gym

– Hormones being a little off

– A chronic illness like an autoimmune disease

– High stress at work

– Travel

-Sleep disruptions


All of those things above can play a big part in your success towards your outcome goal and its not always the outcome you want. Instead of focusing on outcome goals, focus on behavior goals. 

What can you do to move you towards that outcome goal? I’ll show you what I mean, 

Someone comes to us with a body fat loss goal. Okay, great! What can we focus on to help to move towards that goal instead of focusing on the outcome itself?

Well to start, we can focus on: 

-Eating quality nutrient dense whole foods. 

-Getting your water intake every day

-Aiming to eat a vegetable at 2 of your meals 

-Focusing on fiber and high fiber foods


Do you see the difference there? By establishing behavior goals, you are much more likely to move towards your overall outcome goal than if you had just fixated on the outcome itself. Next time you have an outcome goal, write it down. Then write down a few skills that you need in order to achieve that goal. Under those skills, write 1-2 behaviors that you can do today to help build those skills. Then repeat every day. Your chances of success just doubled in that simple act itself. 


There are two other parts to this 3 part series but today, we’ll just start with this one. Next week, we’ll be dropping part two and the week following, part 3! We are getting you set up just in time for the New Year so this week, we ask you to take some time and get specific on your goals. 


What outcome do you want? 


What skills does it take to achieve that outcome? 


What BEHAVIORS can you put into practice to help strengthen that skill? ( This is where we want our focus!)


We would love to hear what you come up with! Leave a comment below or email us at 

Lets make 2019 the best year yet!

With love,



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!







Julianne C. Age:30


“Before starting my journey with macros and Flex Fuel, I felt so lost. I have dealt with my weight for so many years and year after year I would try to find a new program to join that would help me reach my goal, but I never found it. Marcos got brought up to me by my CrossFit coach after endless conversations of feeling lost and hopeless when it came to healthy eating. So I went home and sat on the computer for 2 hours researching what macros was! After learning all about it, a friend told me about Mallory and after talking with her iI knew we would be a great team! After starting macros it felt like what I had been looking for for over 10 years, it was a breathe of fresh air, I could see my goals right in front of me! I knew if I put in the hard work and with the help from Mallory I know I can go above and beyond what I ever thought possible! I’m 9 months in, 50 pounds down and I feel like I’m just getting started!!!” 




50 lbs down but she’s gained a new understanding and knowledge about what fuels her the best. We understand how confusing it can be with so much nutritional info floating around! Its hard to pick through it all and it can leave you feeling frustrated and overwhelmed. We take pride in educating our clients as much as possible throughout their time working with us because we know just how important it is to have a full understanding on your nutrition. If you’re unhappy with your aesthetics. or feel like your nutrition isn’t giving you optimal performance in life, email us at, we would love to chat with you! 


Great job Julianne! I can’t wait to see where this journey continues to take you!


With love,



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?





Consistency Breeds Progress

We all want results and we all want them now. We live in a world that is moving faster, we can access information in the blink of an eye and we are promised a new body in 30 days. We can hop on a plane anywhere, any time and we can go through a drive through and have a hot meal in 3 minutes. Our world is changing at a lightening speed pace and by the time we get that shiny new toy, the next, better one is already coming out. But how does this affect our health and fitness journey? Are we getting sucked into that “quick fix, want it right now” mentality? Have you bounced around from diet to diet or workout to workout and have yet to see the results you are looking for? What if there is no such thing as the perfect diet or the perfect workout and all you really need is a little time and consistency?


I have worked in the health and fitness world for 7+ years and many years before that dabbled in all various diets and workouts. Sure, I have completely fallen in love with the sport of Crossfit and the world of Flexible Eating but that doesn’t mean im closed off to other methods. I love trying new foods and new workouts and am a firm believer that if you find something that works for you, all the power to ya! Could you imagine if we all loved the same things? Lame! Everyone brings something different to the table and if we are open minded enough, we can all learn a little somethin’ from each other. 

However, the biggest problem I see that I believe holds people back from seeing big results is consistency. Irregardless of what method you choose, you have to have consistency to see progress.

This is what separates the men from the boys, the winners from the losers and takes you to the next level.  It’s that thing that prevents you from gaining all the weight back after you lost it all on that 30 day challenge, it allows you to achieve goals you never dreamed of, have a body you never thought possible and most of all, creates a mindset that is laser focused and cannot be shaken.

It seems so simple, yet it is the one characteristic that I constantly see being overlooked and taken for granted. Consistency breeds progress. 

The road to our goals is not linear. There are a lot of ups and downs, challenges and points where we just want to flat out quit. It is in those times that it matters most to keep pushing and fighting for what we want. I had a Crossfit coach last year that really taught me a whole new meaning of what it meant to work hard, stay in my own lane and do the work day in and day out. I was focused on my goal and no matter what the daily grind threw at me, I put in the work. I had her to answer to each day and I knew excuses weren’t going to get me anywhere. The point is, looking back over a year, there were a lot of challenges but without those I wouldn’t be in the place I am today. That is not only a place where I can say I reached the goals I had set out, but It helped me to create new, bigger goals, mature and grow as an athlete, a coach and a person. Consistency, even when it seemed like the last thing I wanted to do, brought me major progress in more ways than one. 

Make the time. Create routine, create habits, create the space and the time in your day to make consistency exist in your life. If you haven’t already, you should read, 7 Habits of Highly Successful People, by Stephen R. Covey. It is a game changer and paints the picture of how and why successful people are the ones who are habitual in the way they do things. They know that consistency doing the small things every day, makes the bigs things happen over time. Make the time to be consistent.

Do What you Love. It’s not near as hard to be consistent doing the things you love. If you absolutely hate the treadmill, don’t do it!!! Find something you actually enjoy and stick to it. Sure, there will be days those things you enjoy seem daunting, so make sure to find the balance in it all. Dedicate yourself to sticking to a certain form of exercise, or certain food types for a week, then if you get bored or burned out, make a small tweak to your routine to spice it up. Small changes over time will create longevity and allow consistency. 

Live in the Moment. Focusing on the NOW, rather than worrying about what is ahead is the best way to stay consistent. It never ceases to amaze me how many people will try something for a week and be SO discouraged and shocked they aren’t seeing progress! A week?! Or even a month! Think about it, it took how long to get in the state you are now, why would it all go away or even improve tremendously in just a week?! Focus on each day, doing the WORK that it takes to achieve big goals and it will happen. It never happens as fast as we would like but it will happen and you will be able to look back, know you worked your ass off for the results you achieved and feel like a total badass.  

Don’t Make others Extraordinary. I heard this saying on a podcast with Lisa Bilyeu and it really hit home. It is so easy to make someone else extraordinary, why they can lose the weight, why they have it easier, why they can live the life they live because of “X,Y and Z.” But this is the very thing often holding us back, comparing ourselves to someone else’s journey, to why someone else CAN and we CAN’T. Stop it already!!! Like I said above, EVERYONE has struggles, no matter how successful, pretty, in shape, or happy they may seem, everyone has something they have dealt or are dealing with. Being consistent every day, focusing on ourselves and what we need to do to move ourselves closer to our goals is the only energy that should be spent. Stay in your own lane, be consistent, don’t build others up on a pedestal. 

Do every day, that which moves you closer to your goals. Consistency in the actions that contribute to our goals  can often  be overshadowed because of other clutter in life that ultimately doesn’t matter. If you sat down and wrote your top three priorities in your life and then made a list of every little thing that you do in a day, I bet you could eliminate a lot of fluff that is taking up time. Can you say Instagram, Facebook, Twitter, email, TV, Internet… just to name a few?! Make the routine of food prepping, pre-planning meals, working out, going to bed early, reading a book, journaling, drinking water or whatever it may be, a consistent part of your day just like brushing your teeth or going to work. Set your excuses aside and just DO and if it doesn’t have to do with your current goals, get rid of it!

Bag the excuses-you are your biggest road block! Yes, life will happen, but the majority of the time, AN EXCUSE IS AN EXCUSE!!! The more you make, no matter how small they may seem, the longer you are holding yourself back. Stay out of your own way. Every time an excuse creeps up, become consistent with shutting it down. Often times becoming slightly robotic in your routine will allow you to make no room for excuses, don’t even allow them to be an option! 

Today, I want you to pick that one thing that will move you closer to your goals. Be consistent in that and do it every day. Put in the WORK and you are destined to succeed! 

Much love,





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. 

Email us at:




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

Are Your Goals Realistic and Sustainable?

If you knew the hard work and discipline it took would you want it? If you finally achieved 6-pack abs could you sustain that year round? What does health, happiness and sustainability look like to you? Everyone’s journey and goals are different, so what will work for you?


When first starting to count macros, most people will see great results cosmetically and in their performance. The adjustment of getting the right balance of macros alone, will usually alter someone’s appearance and allow them to feel better in the gym. Everyone wants to look good naked and there is absolutely nothing wrong with this! However, if your goal is to lean down and have 6 pack abs, this may come with a cost. Let’s look at an example:

Suzi hires a nutrition coach to lose some weight and “see some abs,” as well as increase perfomance in the gym. She works out 5 days a week, mixing in weights and cardio variations. She definitely doesn’t want to get “bulky” but she does dream of looking like Christmas Abbott or Kayla Itsines. In her first 3 months she is feeling amazing, leaning down, seeing muscle tone where she never has before and progressing in strength and performance in the gym. Life is good and she doesn’t mind living in a caloric deficit because the results are worth it!

6 months in Suzie is looking leaner than ever, but would still love to be stronger, leaner and see even more abs and lean muscle tone! Her performance is still maintaining but she feels she is slowly plateauing. Suzie loves the progress she has made but still wants more and is slowly burning out being on such a restricted caloric intake.

This type of situation can often results in two things: Suzie lives in a deficit long enough to where she see’s those abs and hits that all- time low body fat but is now in a daily caloric deficit that she is struggling to maintain, or she is living in a caloric deficit where she still can’t quite see that lean muscle she was hoping for, but her body isn’t producing enough energy to build the muscle she dreams of.


This is where we all must come to the realization that we cannot have peak performance, stage-ready abs and super low body fat all at the same time. Are there exceptions to this rule? Sometimes, but all in all this is just science! 

Low body fat and walking around super lean usually requires living in a caloric deficit and seeing weight loss. Building muscle mass and performance requires living at maintenance or surplus calories and seeing weight gain. You cannot live in both of these worlds at the same time. In the first 6 months to a year of macro- counting you might, but beyond that you must face reality! 

This process takes TIME. Painful I know, but if you wanted the quick path to the Brooke Ence or Rich Froning body, I’m sorry but you aren’t going to find it here! We are all in a never ending eb and flow of improving our mind and bodies and anything worth having does not come quickly. You must put in the work day in and day out in the kitchen and in the gym and know you’re in it for the long haul.


I encourage you to sit down and write out what is most important to you and what you are and are not willing to sacrifice to achieve your goals. Whether it is to just lose weight and get healthy, see abs or perform your best; make sure you are clear on what it takes to get there. Most of all, whatever your goals are, make sure you can sustain and enjoy the process. 

A good coach will be up front and honest with you on what it will take to achieve the goals you have set for yourself. Be leary of anyone serving you a “quick fix” diet and choose a coach that asks the hard questions and wants to know more about YOU and what is going to be sustainable for your life, because it is no one else’s but yours. 

All the Love, 


Visualization-Application-No Excuses

Well, Christmas is over and I have to say I’m kind of sad! It seems like each year flies by faster and faster. Life is so busy, it was nice to just hang out with family for a couple days, stay in our comfy clothes, and of coarse, indulge in all of the food and drinks. I always choose to enjoy all of the goodies and I don’t hold back, but the next day comes and my belly hurts, I’m sluggish, I have zero regrets, and I’m ready to get back on track! No need to wait until January 1st, the time is now! I love Flexible Dieting because I know exactly how to get right back on track and I don’t feel like I have to punish or starve myself for having a few off days. 

The New Year is here and it’s tradition to set new goals. I have had many people tell me that they’ve quit doing this because they know it just results in failure and disappointment a few months into the year. That spark and determination that was once there, getting you up extra early to hit the gym or planning meals and cooking healthy has quickly vanished. Your dreams of being “bikini ready” are gone by April and you tell yourself life is just too busy to stick to your diet or your gym routine. You are burnt out, and yet another year of reaching those goals has gone down the tubes. So what gives? What could possibly stop this cycle? What can turn you into that person you admire and strive to be? Im a firm believer the answer is in one word: Mindset. 

It seems so cliche’ and too simple, but the power of our minds is a crazy thing. Scary really, how much we can control our lives through our mind. You’ve heard it a 1000 times, but I can’t think of a better way to state it, “Whether you think you can or think you can’t, you’re right.” YOU decide whether or not you will reach your goals, no one else. So how do we change our mindset when we don’t wake up all happy-go-lucky, when things aren’t going right, when our world seems to be crashing down around us? How do we stay on track? I myself have these struggles, but I think I have found some things that can really help us not lose control of achieving the things we want.


Any high level athlete you see clearly has a crazy amount of physical talent, but what you don’t see is how much mental control they have as well. One sport that I love as an example of mental strength and control is Olympic Lifting. I can openly admit, I love this sport, but it’s the first thing that can make me lose my cool in a hurry. It is a thing of beauty to watch a high level Olympic Lifter walk onto a platform in front of a room full of people and lift max weights effortlessly. I guarantee you when they walk out there, they are not thinking, “oh boy, what if I miss this?!” or “this weight looks so heavy-im scared!” They are walking out there with a plan, they are envisioning themselves through every part of that lift, picturing it perfectly and imagining it feeling light as a feather. They see in their minds what they want to actually happen, and nothing else.

Some of you may be athletes, some may not, but whatever your situation, we can all apply visualization to our lives. Picture yourself not only achieving the goals you have set before you, but accomplishing the daily tasks it takes in order to reach the big goal.


Now that you can visualize it in your mind what it is you want to achieve, it’s time to apply it in real life and get it done!! Break it down into what you need to do daily, weekly and monthly in order to succeed. For example, if your goal is to lose 30 pounds in 3 months, you need to make a plan. Daily, your goal could be to exercise 1 hour a day and pack your  healthy meals. Weekly, you could check in with a coach or friend for accountability, grocery shop and prep food. Monthly, you can have a 10lb/month goal and at the end of each month come up with a new menu to keep food exciting, and new fitness goals to keep you motivated. Whatever your goals may be, keep them in plain sight, write them down, and make them a priority. Many people think it is selfish to make time for themselves to go to the gym and cook healthy when they have a family or other obligations in life, but if your goals are important enough to you, you will make time!! Those of you with children, wouldn’t let them skip school because they don’t feel like it, because you know it is vital to their success, so why would you skip the gym or eat bad foods if you know that is what you need to do to succeed? Usually applying the actions that it takes to succeed seem easy or maybe even fun at first. You start out pumped up and ready to kill it at the beginning, but when that spark fades….enter the dream killer…EXCUSES.


We all hate hearing them from other people, so why do we make them when it comes to our own lives? You plan a date with a cute guy or girl and last minute they call you with some lame reason why they can’t go. You do a workout and you did not get near the score you wanted, that girl or guy next to you that you never thought could beat you, just did and suddenly it’s because your knee, arm, hands or something imaginary hurts, inhibiting you from getting the higher score. Your buddy borrowed money from you and every week there is another reason why they can’t pay you back, but they “swear they will have it next week!” 

One thing I like to tell my clients is, when everything else in life seems out of your control, remember, your goals and the actions it takes to get there will always be in your control. Use is as your escape and that thing in your life that you make a priority, instead of making excuses and putting it on the back burner when life gets hard. Ask someone close to you that you trust, to call you out when you make excuses! Sometimes we don’t see it ourselves, so having someone who is honest with us, helps to keep us in check and living in reality! 


Do it!! Not tomorrow, not next week, do it now!! Find a coach or accountability partner, write your goals down and get to work! No one can do this but you and the sooner you do it, the sooner you will hit your goals! 

Let us help you!! Email Mallory or I (Katy) at We would love to help you achieve the things you did not think possible!

Wishing you a New Year full of goals crushed!!



Im leaving you with a few links to some books that I love and had a big impact on me in developing mental toughness and a positive mindset!

Rising above the “Norm”

We all have that friend or family member that just doesn’t get it. Any time you get into a workout routine or a new clean eating plan, they ask you “Why?!” or “you don’t need to do that!” or any of the hundreds of comments we have all most likely heard, making us dread trying to stick to our plan in social situations and having to explain ourselves. It would be easier to just hide at home, weighing and measuring your food and hanging out with your gym friends that won’t give you a hard time. However, if I have learned anything over the years, it is that nothing good comes without some resistance, and those people giving you a hard time, deep down, want that drive and determination that you have. At the end of the day, it’s your health, your body, just YOU and your dreams and goals. Don’t let anyone else stand in the way of that.

It’s so easy to put others first, and leave your goals on the back burner. Husbands, wives, kids, family and friends will always be a priority in life, but if you don’t put yourself first, eventually it is easy to get wore down, depressed, and unhappy with your health and lifestyle, which will ultimately affect your relationships around you. If someone criticizes you for the things you are doing, remind yourself of the end goal. Give yourself a “WHY.” Why do you want to lose the weight, eat clean, workout, improve your performance and/or lifestyle? Figure out your Why and always come back to that anytime you are criticized and doubt creeps in. 

If you have a strong support system around you, we can still be our own worst critic. Protect yourself from your own negative thoughts by having a friend or coach you can call or text when you are struggling with your goals. Accountability is a lifesaver, utilize the people around you to keep you on track!! 

The Holidays are upon us, let’s use the goals we have set in front of us, to inspire others to challenge themselves and rise above the “norm.” 


This is one my favorite recipes! I love thai food and this is a great cookbook as well, definitely worth the investment, lots of “clean” food ideas!

Makes 2 servings. 

MACROS for 1 serving:

Sunshine Sauce: 8C/6P/4F. **Subbed 24grams PB2 instead of sunbutter. Sunbutter is delicious and you can definitely use it, it is just high in fat, so you may want to cut the portion down! Also used Lite Thai coconut milk.

Main Dish: 25C/30P/6F. **Used 4oz of chicken, 6oz Cooked spaghetti squash. You can always add more veggies and meat for some extra carbs and protein!!

Hope this gives you a fun new idea for dinner!! Enjoy!

Stay tuned for our Thanksgiving Blog next week!!