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Stephanie Watson's 100 Days

welcome!

My goal for these 100 days isn’t to tell you the best way to weight control,
but to help you find a way that’s best for you

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You have to let go of the idea that it's going to go perfect. See it through anyways. For anyone who followed along with my 100 day journey, THANK YOU. Your support and interest means SO MUCH to me.

You probably noticed I put out a post every day for the first 80 something days.

It then took me 5 months to put out the last 15 days. I lost momentum, got distracted, other things became a bigger priority, whatever.

That's life.

It was really important I saw it through until the end and I'm super proud of myself for doing that. The old me would have gave up after the first day I missed because it didn't go as planned so "why bother".  

I've learned through coaching that clients who have that mentality don't do as well because all-or-nothing thinking and perfectionism is overwhelming, unrealistic, discouraging and in the end it REALLY doesn't matter.

Finishing does.

I hope wherever you're at in your fitness goal, you keep going -  I have yet to work with someone who doesn't have a bad day or week feeling discouraged. Set backs don't matter, perseverance does. It's the ones that get back up that succeed. 

Wishing you all a healthy and active summer. Stay tuned for my 3 week challenge coming soon 🙂 

xx Steph 

You MUST avoid this common mistake if you want to reach your fitness goals

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  1. Chicken
  2. White Fish
  3. Ground beef 
  4. 0% greek yogurt 
  5. Chia seeds
  6. Almond butter
  7. Eggs
  8. Egg whites 
  9. Zucchini
  10. Baby carrots
  11. Arugula
  12. White onions
  13. Feta cheese
  14. Low fat cottage cheese
  15. Mustard
  16. Clean vinaigrette dressing 
  17. Olive oil 
  18. Almond milk
  19. Large variety of herbs
  20. Teas 

My 20 Staple Grocery Store Picks

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  1. Spicy Almond Milk Chocolate Lattes - I choose the MALK brand because most other brands have so many fillers - MALK is almonds, salt and water. Just add cocoa, sea salt stevia and cayenne. It's high in fat, filling, and satisfying. 
  2. Homemade 'Menchies-like' Greek Yogurt : vanilla extract , stevia and sea salt. Sometimes toppings like nuts or berries or whatever I have laying around 
  3. Snap peas, cucumbers and Baby Carrots w/ Hummus - high volume and low calorie snacks foods 
  4. Popcorn - without the added butter - salt, rosemary, spray of olive oil (to make spices stick), cayenne, flavorgod & beast mode spices 

My 4 Favourite Late Night Snacks Right Now

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Set. One. Goal. 

This is something that took me a really long time to figure out and is something I still have to work on daily. We all want to do it all.

The problem is when I allow my energy to get scattered between many goals (running, doing yoga, meal prepping, weightlifting, sleeping more, taking all my supplements, meditating etc etc), it’s easy to become overwhelmed and accomplish nothing. NOTHING. 

I’ve found most success when I put all of my energy and effort into one thing, (I.e start walking in the morning, start making healthy breakfast, stop putting sugar in my coffee, etc.) and letting those things build rather than asking them all from myself at once. This way, it’s clear if my actions are working towards or against whatever my goal is, I’m much more focused and committed, and I’m much less likely to get overwhelmed.

Once I’ve completed whatever goal is in front of me or it naturally becomes a part of my lifestyle, then I’ll move on to something else with a momentum and confidence greater than before. Sooner than you’d think, your little goals amount to a much healthier lifestyle 🙂 

If you struggle following through with your health goals, try this goal setting strategy

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We moved! 

3 Ways to Keep a Healthy Home - Easier

  1. All snacks I don't want to eat often- chips, popcorn, nuts, etc. are kept on the very top shelf where I would have to get a stool or chair to reach. Impulsive handfuls are much easier when these types of snacks are at quick reach. 
  2. I keep many kinds of teas and different flavored waters, electrolytes, etc. stocked up so my night time routine is based around healthy low calorie drinks rather than calorie packed food. 
  3. Anything in the fridge that is at eye level I make sure are healthy foods - baby carrots, pickles, etc. because any time you open the fridge you are triggered by what you first see. It's the same reason I try to avoid the middle isles in a grocery store. 

3 Easy Ways to Make a Healthy Kitchen

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I absolutely love body weight training because you can do it anywhere and it eliminates a lot of justifying why I can’t train when traveling, staying in a hotel, or don’t have runners or a gym etc. 

my favourite go-to no equipment workout is 50 seconds on, 10 seconds rest for 40 minutes. I go through each of the following 10 exercises 4 times , then move on to the next. 

  1. walkouts 
  2. high knees 
  3. reverse burpees 
  4. mountain climbers 
  5. burpees 
  6. plank jacks 
  7. Glute thrusts 
  8. crunches 
  9. reverse crunches 
  10. body saws 

Why body weight training is the best for weight control

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We all have an ideal of how we want to look, and sometimes it’s unrealistic, leads to body image issues, and creates unhealthy habits regarding nutrition and exercise. 

I’ve found a balance in staying 2 weeks away from where I feel my best physically. That way, when I have a trip coming up or a specific event, I can dial in my nutrition and exercise to lose the last few pounds without trying to upkeep that lifestyle day in and day out. 

My 2 week rule for how I maintain my ideal 'bathing suit' body

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  • 1.5 cups of 0% plain Greek yogurt 
  • 1/2 cup frozen blueberries 
  • 1 tbsp chia seeds 
  • 2 tbsp pb2 powdered peanut butter 
  • 1/2 tbsp cinnamon
  • 1/2 tsp sea salt 
  • 2 packs of stevia 
  1. put 1/2 cup frozen blueberries into a cereal bowl and microwave until they become liquid (about 30 seconds)
  2. mix in 2 packs of stevia and 2 tbsp of pb2 until melted.
  3. add yogurt, cinnamon, sea salt and chia seeds and mix all together. Add more/less of any ingredients depending on your preference. 

My healthy version of frozen yogurt that I eat regularly

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  1. High in Potassium
    • regulates water retension
    • enhances electrolyte function
    • enhances nervous system functioning
  2. High in Fiber
    • regulate bowel movements 
    • creates fullness
    • improves intestinal health
  3. High in Protein
    • improves metabolic function
    • builds muscle and improves strength
  4. Low in calories (400)
    • low calorie, filling recipes like these pancakes make weight control much more achievable and sustainable  

The 9 health benefits of my favourite 400 calorie banana pancakes

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1. Ashapops - these are my favourite store bought snack right now. They’re popped water lily seeds, packed with nutrients, and come in 4 flavours. Dark Chocolate is my favourite. 
2. Braggs Ginger Spice Apple Cider Vinegar - this is my favourite calorie free drink. It has 4 ingredients: apple cider vinegar, lime, ginger and stevia. 
3. MALK Almond Milk - only 3 ingredients. No thickening gums or emulsifiers: sea salt, almonds and water. 
4. Bulletproof Collagen Bars - these are the only bars that I fully trust won’t give my extremely sensitive stomach any issues and they’re low in carbohydrates. Vanilla Shortbread is my favourite. 

My 4 favourite go-to 'processed' foods