4 Steps To Stronger Willpower

Have you ever caught yourself saying, “I wish I had the willpower to do that”…? 

Like every time you’re faced with the decision to eat or not eat that cupcake, or donut, or ice cream right? You’re not alone! I always wondered how the heck people stayed so on track with clean eating, their fitness goals, and their rock hard bodies! My first excuse was always, "oh, they have GREAT genetics".

We all know those people; the ones who make an excuse for everything they "want" to do, or "wish" they could do, but claim lack of willpower or motivation. I was definitely one of these people, until I learned ways around the excuses & began on a journey to a better me! Oh and guess what, it's EASY!

So, what is this willpower? According to fitness professional and New York Times Best Selling Author Charlene Johnson, "will power is having the strength to carry out your own desires, plans, and goals; it's the desire to make something happen - to ignore all the obstacles, and get it done." 

Willpower is simply a habit - a habit you can learn and master!

4 Steps To Stronger Willpower:

1. Clearly define what it is you want - DEFINE YOUR GOALS.

Throwing all your energy into something can only last so long without something bigger in mind. If your goal is to lose 15 pounds and have more energy, it'll be much easier to turn down the treats in your office knowing that choice is only a stepping stone getting your to your goal. As soon as we lose sight of our goal, temptations overwhelm us and become constant reminders of what we CAN'T have versus what we DON'T want.

2. Decide if your goals are practical.

Are you trying to lose 15 pounds this week or are you trying to lose 15 pounds in 6 weeks? We are a culture of "quick fixes" and wanting results yesterday for the work we put in. Realistically, this mindset is killing us; Both mentally and physically. 

Once you DECIDE your goal is 100% possible if you stick with a plan, your belief in yourself begins to rise and your excitement to reach that goal gives you the energy you need to make it happen! This doesn't mean it will always be rainbows and sunshine, there will be times you want to give up and throw in the towel. However, when you have a belief something is possible, instantly our subconscious mind reminds us of what we are working towards and refuels our fire to get back at it without ever needing our limited supply of willpower.

3. Forgive your mistakes - we aren't perfect!

If you cheat and eat something you shouldn't have, forgive yourself. Feelings of guilt lead us down a slippery slope into temptation. Next time you're reaching for that cookie at work, try telling yourself "I don't want it" versus "I can't have it". Many times we want something only because we think we can't have it. What can I say, we enjoy rebellion!

Forgiving yourself for a mistake increases motivation and engagement with goals.

4. Cut the temptation - cut the need for willpower. 

Willpower is like an energy supply, once it's used up, it's GONE. If we are putting ourself in constant temptation all day long, chances are by mid-afternoon, nighttime, we will have NONE left. Then you find yourself exhausted from the long day, make a justification it's okay to order pizza since you ate good all day, skip your workout because you're so tired, and of course choose to not get your food prepared for tomorrow to make sure you're set up for success. 

Are you seeing how this can eventually derail us COMPLETELY from the goal we have if we aren't careful??

So, how can you eliminate temptations??

First, figure out what your common distractions are. 

Then, make a plan on how you can avoid these temptations. 

For example, if you're trying to lose weight and junk food or sodas are a weakness, DON'T buy them! Not having them in your home will cut the possibly of you even having to try to fight the temptation of avoiding them.

Ultimately, you are 100% in control of what you achieve and what you don't achieve - with or without willpower. So what's your choice? 

If you found this helpful in your own personal life, please share it with someone who could also benefit! My goal is to help as many people as possible achieve their health and fitness goals - I can only do that with your help!

As always, thanks for stopping by! Now, go OWN your day & don't let it own you. You're in control!

Blessings, 

Brianna

Week 3 {vegan} Meal Prep

This weeks meal prep is a little different than the past preps i've posted (if you want to check out my previous meal prep's, click here!) because this week is mostly vegan (minus some chicken sausage in a soup)!

Vegan isn't for everyone (including ME!), but cutting out meat for short periods of time can be so beneficial to your digestive system and to get you to explore new foods!

This weeks menu consists of: 

• Kale, Quinoa, & Tomato Soup
• Lentil Soup Topped Sweet Potato
• Creamy Eggplant & Tomato Soup
• Vegan Shepard's Pie (recipe below)
• Mason Jar Salad & Homemade Dressings

Creamy Eggplant & Tomato Soup

For starters, all of this made 50ish meals in one prep! Completely budget friendly, vegan friendly, gluten free, dairy free, and will fit perfectly into your nutrition plan!

If you are NOT vegan, I did make a few modifications for the days we did want to incorporate meat. For example, I added Chicken Sausage to the Kale, Quinoa, & Tomato Soup. The lentil soup with a sweet potato I just added extra veggies. I added Venison to the Creamy Eggplant & Tomato Soup (would also be great with chicken!), and then Vegan Shepard's pie would be yummy with ground turkey (though I didn't use it).

I knew I wanted to make a shepard's pie and had seen a few recipes, but none were exactly what I was looking for. So here's the "made over" version I put together & let me tell you, it turned out amazing!

Vegan Shepard's Pie

What You Will Need

• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 1/2 cups uncooked brown or green lentils, rinsed and drained
• 4 cups vegetable stock
• 2 tsp fresh thyme or 1 tsp dried thyme
• 1 10-ounce bag frozen mixed veggies: peas, carrots, green beans and corn
• 3 pounds of sweet potatoes (or about 5 medium sized potatoes)

Instructions

1. Place sweet potatoes in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then cover and cook for 20-30 minutes or until you can pierce them easily with a fork.
2. Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher or large fork to mash until smooth. 
3. While potatoes are cooking, preheat oven to 425 degrees F and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan. An 8x8 won’t fit it all but close!).
4. In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized - about 5 minutes.
5. Add a pinch each salt and pepper. Then add lentils, stock, thyme and stir. Bring to a low boil, then reduce heat to simmer. Continue cooking until lentils are tender (30 minutes).
6. In the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together.
7. Transfer to your prepared oven-safe baking dish and carefully top with mashed sweet potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt.
8. Place on a baking sheet to catch overflow and bake at 425 for 15-20 minutes, or until the mashers are lightly browned on top.
9. Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. Reheats well in the microwave. You can also freeze and thaw out the night before eating.

For more recipes & tips, head HERE!

If you try any of these recipes or have a recipe you make each week for meal prep, share it below! I'm always up for trying new things!

Happy Meal Prepping!

With Love,

Brianna

Mason Jar Salads & Homemade Dressings

I'll let you in on a little secret... these salad's are a meal prep MUST for 3 reasons:

1. Eating a salad a day ensures you're getting your greens in 

2. They stay fresh all week (i've kept mine up to 9 days!)

3. There's a million different ways you can make them so you never get bored!

Making a mason jar salad is SIMPLE - layer from bottom to top (obviously...)

• dressing (2 tablespoons)
• non-absorbance veggies like peppers, carrots, broccoli, cabbage, etc.
• veggies that tend to absorb liquid (cucumbers, tomatoes)
• Starch (if using) - I like to use quinoa or lentils, especially in my vegan salads
• Seeds, nuts - my favorites are sliced almonds, pumpkin seeds, or sunflower seeds
• Cheese (if using)
• GREENS - spinach, kale, spring mix, etc.

No matter what ingredients you're using, follow these steps and you'll be fine every time!

Now, salad dressings... 99% of the dressings you get in store are practically ruining every effort of you trying to eat clean. I like to make a batch of a few different dressings all at once, put them in mason jars and then take them out when i'm ready to prep my salads.

My favorite dressing is a Strawberry Vinaigrette recipe that i've been so long now I don't remember where the original ever came from...

Strawberry Vinaigrette Dressing

You Will Need:

• 2 tablespoons strawberry preserves 
• 2 tablespoons lime juice 
• 2 tablespoons olive oil 
• 1 tablespoon white wine vinegar 
• 1 tsp. mustard 
• dash of pink Himalayan salt & pepper

Blend together and keep in a glass, air tight container.

Carrot Ginger Sesame Dressing

You Will Need:

• 1 cup shredded peeled carrot
• ½ cup sesame oil
• 3 tablespoons white vinegar
• 2 tablespoons dark pure maple syrup or agave nectar
• 2 teaspoons miso paste (found in refridgerated section of health food store!)
• 1 ½ teaspoons grated fresh ginger root
• ¼ teaspoon salt
• ¼ teaspoon white pepper

Blend together and keep in a glass, air tight container

Strawberry Balsamic Vinaigrette: makes about 1/2 cup dressing

• 1/2 cup diced strawberries (fresh)
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• Salt to taste (I love pink Himalayan salt)
• honey (optional, only use if your strawberries aren't sweet)

1. Combine all ingredients in a food processor or blender and blend until smooth.
2. Keep leftovers in an air tight glass jar in the refrigerator.  

Whole 30 approved SWEET dressing:

• 1 teaspoon garlic powder
• 1 teaspoon onion powder 
• 1 teaspoon parsley flakes 
• 1/2 teaspoon oregano flakes 
• 1/2 teaspoon basil flakes 
• 1/2 teaspoon sea salt 
• 1/2 teaspoon pepper 
• 1/2 cup organic olive oil
• 1/4 cup organic grape juice (make sure to check the ingredients for added sugars)
• 1/2 cup organic balsamic vinegar 
• 2 ounces pureed beets (baby food)

1. Add all ingredients to a food processor or blender and blend until smooth.

**NOTE: I used an organic baby food blend with beets, zucchini, and strawberries

If you have a favorite dressing recipe you use, i'd love to try it! Just post it in the comments below. 

As always, thanks for stopping by -

With Love, 

Brianna

Hersey's Makeover

I don't know about you, but when my sweet tooth hits, it hits HARD! Although I avoid keeping "temptations" in my house, when I start craving something sweet I make every effort possible to create a sweet treat from what i've got... when that doesn't work, Publix here I come!

Luckily i've found an alternative that:

1. Tastes amazing
2. I can keep in the freezer - out of sight
3. A few small pieces is the PERFECT amount of satisfaction
4. IT'S CRAZY HEALTHY!

Yep, you heard me! Chocolate that tastes better than a Hershey's bar and is also insanely healthy. Today is a GREAT day in my book!

Oh, did I mention it's peanut butter AND chocolate?? So like a reese's remix?! :)

Are you ready to see how simple these are to make?

Step 1: Melt 1 tablespoon of coconut oil and then mix it with 1 scoop of chocolate shakeology

Step 2: Pour on to a plate prepared with parchment paper

Step 3: Mix together 2 tablespoons of PB2 and 1 tablespoons of coconut oil

Step 4: Drizzle your peanut butter mixture all over the shakeology mixture

Step 5: Stick in the freezer for 15-20 and let harden

Step 6: Take out of the freezer and break into small pieces

Seriously that's it!! Just keep them in some tupperware in your freezer for when that sweet tooth hits! ;)

Now it's YOUR turn to give them a try!

You can order shakeology HERE!

If you try this recipe, let me know how you like it in the comments below!

with love,

Brianna

About Me

     Hi there! My name is Brianna and i'm a 23 year 

old Florida State graduate with a passion for health, 

fitness, and creating healthy foods in the kitchen! :)

Like many of you, I have always struggled with my 

weight and insecurities.

I was always the "bigger" friend, all the way from 

elementary school through high school. For most of 

my life I tried convincing myself that I was just 

*big boned* and it came from genetics so there 

was nothing I could do.

My first year of college I definitely took part in the 

"freshman 15"! By the summer going into my 

sophomore year, I was the heaviest I had EVER 

been and started to fall into a place of depression. 

I tried cutting my calories to the extreme, over 

exercising, cutting out carbs, eating "low-fat"... 

you name it, I tried it.

However, I found myself constantly bouncing back to that number on the scale I despised. 

I turned to my bestfriend, GOOGLE, for some answers! I researched everything from paleo, 

to clean eating, to the truth behind carbs, to circuit training. I began a whole new approach 

to living a healthy lifestyle and finally started seeing success.

Fast forward to December 2014 - I had dropped close to 20 pounds of the 30 I needed to 

lose and started falling back into starvation mode and over working my body. I couldn't 

understand why those last 10 pounds wouldn't budge!

I was introduced to an online accountability group where I began with a home fitness 

program, a nutrient dense shake {that tasted like dessert... YES!}, and was held accountable 

by my coach when I didn't check in.

Within a month, 7 pounds were gone, my energy levels were through the roof, and my body 

figure has taken a complete 180 degree transformation! I was working out only 30 minutes

a day, had a meal plan given to me, and my sweet fix was solved with this nutrition shake 

that was starting to prove to be a miracle worker.

I was finally the healthiest I had ever been and the happiest I could ever remember being. 

I began to eat to fuel my body, learned to LOVE exercise and the way it made me feel, and

most of all was given a chance to help others overcome their lifelong defeat of diets, weight 

gain, and binge eating.

My body isn't perfect, I don't have rock hard abs, and lord knows I will happily rock my 

cellulite! I was created perfect in the image of the one who created me and I am grateful 

everyday for that!

If you're struggling, feel lost, feel overwhelmed, and just simply need help; please contact

me! I know what it feels like! This blog was created for me to share recipes, share workouts,

and share inspiration to those who need it; and hopefully meeting a few new like-minded

friends along the way! :)

If my story spoke to you and you just need someone to chat with, contact me! I get no 

greater joy than connecting with others and helping them with the journey they are on! :)

My email is brisouthbbc@gmail.com OR you can connect with me on facebook at

https://www.facebook.com/bsouth.fitness <3 

Thanks for stopping by, i'm so glad you're here!

XOXO

Brianna

Week Two Meal Prep

Guess what?? After SO much traffic last week with my 21 Day Fix Meal Prep post, i've decided to make a meal prep series to provide you with recipes I use and how I utilize them into my weekly prep!

I'm pretty pumped that so many people found that last post helpful with their personal meal prepping! That is a huge win in my book!!! :)

With all of this being said, if you have requests, please leave them in the comments below and I promise to get back with you as soon as I possibly can! :)

Now to the good stuff! 

Have you heard of carb cycling?? My boyfriend has been reading a lot on it and we thought it would be fun to give it try for the 3 weeks leading up to our vacation to Hawaii (literally we leave in 21 days)!

The purpose behind it is to never let your glycogen reach a "full" tank. Many times when we eat too many carbs, starches, starchey vegetabels, etc. our glycogen levels are over flowing! Anything past the "full" line is automatically stored and turned into body fat... hello weight gain. 

As the sweet-aholic that I am, I thought this would be a GREAT way for me to cut back and get my glucose levels down. PLUS carb cycling is a GREAT way to burn fat quick!!

So, although all of this food is 21 day fix approved, i'll show you how we incorporated it into our carb cycling meal plan, week one!

First, we threw a full chicken into the corckpot on low for 8 hours. I sprinkled it with flavorgod everything seasoning, threw in some minced garlic, and lemon slices. Then I poured about 8 oz. of low sodium chicken broth on top and let that baby cook!

Then, I started cutting and roasting vegetables! I chopped up broccoli, carrots, squash, zucchini, peppers, cauliflower, and mushrooms then laid them out on baking sheet covered with parchment paper (makes for an easy clean up)! 

To roast:

1. Heat your oven to 390F. 

2. Spray veggies with coconut oil or olive oil then season with your favorite seasoning. I love the flavorgod seasonings or mrs. dash garlic and herb!

3. Cook for about 20-30 minutes. Check your veggies after 20 minutes and determine if they are done enough for you!

Next, I started prepping the fish. This week I made tilapia and salmon!

To make: 

1. Line 2 baking sheets with aluminum foil.

2. Add your salmon to one baking sheet and tilapia to the other. 

• To cook the salmon, spray each fillet with coconut oil. Then rub each fillet with smoked paprika, pink Himalayan salt, and garlic powder. Cook on 350F for 15 minutes!
• To cook the tilapia, spray each fillet with olive oil. Then rub each fillet with smoked paprika, tumeric, a little cayenne pepper, and pink Himalayan salt. Cook on 375F for 8 to 10 minutes or until fish is flakey.

Next, I cooked my quinoa according to the package and boiled sweet potatoes to mash. 

To make mash sweet potatoes simply fill a pot halfway with water (enough to cover the sweet potatoes) and bring to a boil. Then add your sweet potatoes and cover. Cook for about 15-20 or until sweet potatoes are soft. Once cooled, peel off the skin, mash with a fork, and sprinkle cinnamon on top!

YOU'RE DONE!!!! This seriously took a whopping 2 hours. It's simple, but delicious! 

This weeks meals:

Low Carb-

1. 6 oz. tilapia with 1 cup of roasted vegetables and 1 tablespoon of trader joes soyaki

2. 5 oz. salmon with 1 cup roasted vegetables and 1 tablespoon of trader joes soyaki

3. Salad with spinach, cucumber, cherry tomatoes, carrots, 1/2 cup cottage cheese, chicken, and avocado!

High Carb- 

1. 4 oz. tilapia with 1 cup of roasted vegetables, 1/2 cup quinoa, and 1 tablespoon of trader joes soyaki

2. 4 oz. salmon with 1 cup roasted vegetables, 1/2 cup quinoa, and 1 tablespoon of trader joes soyaki

3. Salad with spinach, cucumber, cherry tomatoes, carrots, 1/2 cup cottage cheese, and 1/2 sweet potato

4. 4 oz. grilled chicken with roasted vegetables and 1/2 cup of sweet potato mash

Seriously this week was one of the easiest and cleanest meal preps and everything is amazing!

I can't wait for you to give it a try!! :)

If you have questions, please don't hesitate to submit them below!

Thanks for stopping by! 

Brianna

Interested in a customized meal plan and one on one coaching?

CLICK HERE.