Menu plans done for you & accountability all wrapped up for an early Christmas present!

By | Health Issues, Motivation | No Comments
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Good Morning,

Who needs accountability and 8 weeks of meal plans done for you this holiday season? If your goal is NOT to gain the average 10 pounds over the next 2 months then read on!

1. Lets start with food…

Food is the number one thing you can control, and it’s the easiest thing you can mess up to make sure you don’t reach your goals. Personally I like an eating plan that is actually a heavy lifter for your health, not just a way to lose weight. The kicker is most of the time they are one in the same…you lose weight and your health improves.

Take a look at Steve Wright’s 8 week meal plan, he includes everything you need, except a personal chef perhaps, to avoid the holiday hangover. I’ve also included Steve’s charts on what foods to eat and of course which foods to remove. Each menu item, when clicked on, takes you to a web site for the recipe and many times a deeper dive into the health and reason behind the food.

Steve Wright is a health engineer and author. In 2009, he reached a breaking point when IBS took over his life and the doctors didn’t know how to help. Since then, he has transformed his health and started SCD (specific carbohydrate diet) to help others naturally heal and reach their ideal weight. You will be getting his latest, and I think his best, menu plans and recipes.


2. You knew this was coming…exercise program, this is non-negotiable, and choose the plan that you will actually do.

If you are looking for a low cost program you can commit to walking 10,000 steps per day. Pedometers are inexpensive and can really help open your eyes to how little movement you are getting each day.

Many of you are members of your local athletic club. Now is the time to start getting your money’s worth!

If you prefer working out at home there are so many programs to choose from. On sale now is the PiYo Challenge pack, your Shakeology and workout program comes together for $140.00. That is close to the regular cost of Shakeology so you are getting your workout program for free!

3. Body Compositions.

As much as I hate the scale there are times it is prudent to be AWARE, like right around Thanksgiving and Christmas! Here is an example of a body composition from our Tanita Scale, it only takes seconds to print out so you are off and running with no time wasted. Between now and January 1, 2015 come in for accountability and a quick look at how your body is handling all the festivities. You can come in every week, bi-monthly, or however many times is helpful for your personal motivation. Our Tanita measures visceral fat (fat that is an endocrine gland and can be disastrous to your health if out of range), muscle mass, fat mass, total body hydration, BMI, BMR, and of course your weight.


Ready, Set, Get 8 weeks of meal plans, and accountability right here for $25.00. Unless you are a regular client of mine then I would much rather gift you the menus. Clients please reply with “Yes Bo, I’d love my early Christmas present” and I will send it right over!

Cheers to this amazing season and to us, for planning and bringing in 2015 as our healthiest year yet!

Have a beautiful day,


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Can you handle the heat?

By | Health Issues | No Comments
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Good Morning,

Heat is an interesting phenomenon…sometimes we like it hot and sometimes we don’t! I want you to be aware of good food turning (bad) carcinogenic, when cooked too high and with oil that changes properties if heated past its stabilization point.

Keep flaxseed and olive oil set aside for dressings and cold recipes and use that big tub of Costco coconut oil or avocado oil for anything cooked.

Oils, just like other foods have different health benefits so my challenge to you this week is to switch it up!

leaky gut chart of oils

Some of my favorite olive oil was found in Italy, I think it’s time to go back with an empty suitcase! If you have a minute I would love to know your favorite oil and why…

Have a fabulous week,


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This One Thing Will Make A Difference

By | Weight Loss | No Comments
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double down dog

Good Morning,

I’m here to tell you that where you are right now is exactly where you are supposed to be. If all you do today is this one thing…accepting yourself…then all is good.

I went to YogaFaith last weekend and learned all sorts of cool yogi moves, but my most important take-away, God wants me to love myself and let the judgment go. Let it go my friends. You may be falling and weak but give it to God and ask Him to turn your tears and fears into laughter.


Another take-away from last weekend is an action that may help some of you who struggle (like me) with binge and/or emotional eating.

Lets say you are struggling, having one of those days, and are about to sit down and eat the whole cake…take a moment and feel the emotions and any physical discomfort you will be going through once you finish eating the whole cake.

It’s called FAST FORWARD. Fast forward from RIGHT NOW to AFTER you eat the cake;

Will you feel nourished?

Will you want more junk, possibly salty to balance out the sweet?

Will your depression get triggered?

Will you have a food hangover the next day?

Will it be painful? Physically, mentally, and spiritually as you question yourself on your lack of willpower?

Will it get you closer to your goals?


Take a moment today before you eat and FAST FORWARD, really TUNE IN AND FEEL what happens and could happen with your food choices.

Today is a reminder…about being thankful and truly good with and to yourself. You are amazing, beautiful and blessed!

Have a great day,


p.s. Another order of Shakeology has partially arrived! I will have chocolate and strawberry available…always more chocolate than strawberry because I know how you roll! Let me know if you are ready for me to tuck one away for you!

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