For those who ask me my "secret"... there is none! Here are 5 of my own tips and tricks that I believe lead to success:


The average person knows the formula for weight loss, but the most common excuse I hear is the “lack of time.” If you prepare for success, you throw all excuses out the window! Preparing for your success comes in many shapes and forms. Stock your kitchen with nutritious foods and invest in a digital food scale, measuring cups, and Tupperware.  If you have a full-time job, set aside time on Sunday or Saturday to think about your week ahead. 2 hours of meal prep on Sunday goes a long way! It makes the difference when you are coming home tired on a weekday and are able to eat a healthy prepared meal instead of reaching for the takeout menus. Think about breakfast, lunch, dinner, and snacks in between. Feel free to e-mail me at  for what I usually eat!  


One of the main reasons for my weight loss success was the ability to set small goals and conquer them one by one. For example, if you want to lose 20 pounds (whatever the reason may be), set yourself a goal to lose 1 to 2 pounds per week. Slow and steady weight loss wins the race. It took me 2 full years to lose 60 pounds – sometimes I maintained the same weight for a few weeks or months – because I was doing it the right way.

Set fitness goals for yourself too! Strive to hit the gym 3-4 times a week. Switch it up – try kickboxing, cycling, TRX, hip-hop dance… the possibilities of sweat sessions are endless! No gym? No problem! Walk around your neighborhood with a pedometer and watch the steps add up. Park your car a few blocks away from your destination. Walk to work instead of taking public transportation (if possible.) There are so many ways to GET MOVING!

#3 70% FOOD, 30% FITNESS

It all boils down to nutrition. It’s easy to hit the gym for 1 hour out of 24 hours in the day, but controlling your food intake for the other 23 hours is the real tough part. This is where preparing for success comes in. Have healthy snacks handy in your desk drawer or your purse so you don’t get hit with hunger at the worst times. My go-to snacks are: KIND bars, baby carrots or baby peppers with hummus, hard boiled eggs, and a handful of almonds.


We are all human. It’s perfectly okay to indulge and treat yo’self at a special occasion, but don’t turn that one treat into a full binge. With this being said, don’t deprive yourself. If you want a slice of cake, have it, but work extra hard at the gym the next day. If you are celebrating, a glass of wine is A-OK, but don’t drink the whole bottle! You need to know your limits, and with time, you will!

I recommend logging your food intake. If you bite it, write it. That way, you can look back and see what you actually ate on any given day.  I need you all to remember that just because you had one bad meal, day, week, or even month, doesn’t mean you are a failure. DO NOT BEAT YOURSELF UP. Accept it and move on. As I said, we are all human and slipups happen, but get back on the horse instead of throwing in the towel all together. We are on this journey to enjoy our life.


 YOU CAN AND YOU WILL DO THIS. Banish all the negative self-talk. If you fall, get back up. If you have a bad week, vow to have a better next week. Nothing happens overnight! One of my favorite quotes is: “If you are persistent, you will get it. If you are consistent, you will keep it.” Seek motivation wherever you need it – I am here on Instagram and Twitter on @sweatandheels to provide daily quotes, thoughts, ideas, meal plans… anything you need to be successful. If you are just starting out, I have been in your shoes. If you need the extra push, I HAVE BEEN IN YOUR SHOES! As a #FITFAM, we are connected by the desire and the motivation to be better for ourselves, not for anyone else, because we are WORTH IT. So reward yourself when you lose 5 pounds. Reward yourself for lifting a heavier weight at the gym. Reward yourself when you run an extra mile. Once you hit milestones, make sure you reward yourself for the hard work. You deserve it! Personally, my favorite reward is clothing, but you choose what makes you happy and TREAT YO’SELF to it. I leave you with my motto… if you believe, you can achieve.