I don't have all the secrets and I don't claim to be an expert, however, I do speak from personal experience when I say I have found the 4 things that ABSOLUTELY work for me and are essential to me when it comes to my achieving my goals in health, fitness, and weight loss.  I want to share these 4 essentials because I believe in them that much!  There is no doubt in my mind that if you do these 4 things along with hard work, dedication, and time you too will achieve the results you want to see.


I know you are thinking, "Well yes of course you need one!"  I am not just talking about just going to the gym and running on a treadmill for an hour or 30 minutes a day, even though that is better than not doing anything at all, it won't exactly give you the results you are looking for.  Your body needs more.  You want to have an exercise program that includes components of cardio, weight training, along with resistance & stretching to work all area's of your body.  A program that contributes to "muscle confusion" which means, you are using different exercises with repetition and short periods of rest, is the key to helping your body work hard and effectively.  Exercising this way helps you build muscle and burn fat at the same time!  Its kind of like the saying "Killing two birds with one stone."   There are many programs out there that incorporate this school of thought and for me, it has worked like a charm.


When I say clean eating, this does not mean take a shower and eat a slice of pizza at the same time.  I mean who would do that?  This lifestyle change has been a literal GAME CHANGER for me.  Clean eating is a great way to clear your body and home of unhealthy and processed foods that pack on the pounds and keep you from achieving those weight loss goals.  Frozen meals & pre-packaged foods are loaded with fat, sodium, and many ingredients you do not want to ingest.  Many have fake sugar, too much sugar, dyes, and additives that contribute to unwanted weight gain and potential other health concerns.  Clean Eating incorporates using fresh & whole ingredients without using anything processed.  It may seem like a lot of work but after you get the hang of meal planning, understanding what clean eating recipes look like, and actually taste how amazing fresh food is, you will never want to go back and it will become like second nature.  This is coming from a person who NEVER liked to cook and wanted nothing to do with cooking.  I am now obsessed with creating new meals for not only myself but my family!  When your body is getting whole, clean, and dense nutrition you will start to see the difference in how you feel and you will start to lose weight in a healthy way.


Who wants to do anything alone and without some people cheering you on?  This has been another area that I never tried before until about a year ago.  I have to say having accountability and support at the same time was something that helped me not only achieve my goals but helped me grow as a person.  Accountability keeps you from letting your excuses get in the way of what you want to achieve.  Any weight loss or improvement of health journey is NOT going to be easy but it WILL be worth it.  Accountability along with support of someone you know will call you out and helps you to push yourself will grow your endurance to achieve!  As a health and fitness coach one of my main jobs is to provide accountability and support to those who wish to make a lifestyle change.  When you are looking for an accountability/support network you want to find one that helps you  set goals, makes a plan with you to achieve them and then actually holds you to it.  I know my accountability and support network will call me out if they see me slacking or not getting that workout in.  They also inspire me by giving me support and talk me down off those ledges when I feel like giving up.  I assure you, you will not succeed in your goals if you don't have someone to hold you to them.  Yea sure, you start out with the right intentions when you go it alone, but when the going gets tough, you need something that will keep you from quitting.  I wholeheartedly BELIEVE in this!


No one likes a "Negative Nancy" and neither does your body!  I mean who can be positive and achieve anything when you have someone saying mean things to you like "Your So Fat", "No one likes you", "You will never be anything"!  How depressing is that!  Yes, I am saying exactly what I used to say to myself.  I would constantly throw out negative comments to my body and think them all the time and I stayed stuck without achieving anything.   It wasn't until I switched my mind and started to recognize all the positive and wonderful things about myself that my body followed up with the results that I wanted to see.  You will never see positive results if you are putting out negative.  I learned this the hard way by putting myself down so much that I had to climb my way out of a literal "negative nancy" hole.  It was not pretty and took a lot of hard work to change my thinking BUT because I did my body followed that positive direction and I started to achieve my health, fitness, and weight loss goals!  So stop talking and thinking negative and do your body a favor and put your POSITIVE PANTS ON!

I really truly believe that if you do these 4 essentials you too will see the results that you have been wanting to see.  Will it take hard work and dedication?  ABSOLUTELY!   Don't be afraid to try because I assure you, it will be worth it!


Remember.... you are all WONDERFULLY MADE!

- Carolyn Decker

Published by Carolyn Decker