It’s Impossible to Lose Weight

Nothing is more frustrating than working out, eating healthy and seeing zero results. You haven’t lost a pound despite all of your efforts.  Some of you have even put on a pound! What gives?

What's Wrong With This Scale?!

The Obesity Research and Clinical Practice revealed that it’s harder today to shed fat than it’s ever been in the past 30 years. Even considering the same amount of dieting and exercise. Studies show that there is more than one culprit. Evidence has shown that the following list can physically cause us to burn LESS calories and stunt your weight loss:

  • Environmental factors
  • Stress
  • Insufficient sleep
  • Poor health choices

When compared to the generations before us we must consider that our generation is exposed to more viruses, increased pollution, genetically modified foods, highly processed foods and new medications. The virtual age has also brought upon us more jobs that require moving less and sitting more.

Below are five tips included in my “Conveniently Clean Eating Guide” to help heighten your awareness & combat the impossibility of losing weight.

Drink more water

Drinking water is an essential part of eating clean. It cushions the joints, muscles and more importantly flushes out toxins in the body created from poor health choices and environmental factors. Water keeps the body hydrated and energized. Aim to drink 60 oz. a day. You will immediately notice a difference in your mood and hunger levels when you begin drinking the required amount of H20.

Eat more fruit

Fruit has fiber, water and the natural sugars that satisfy your sweet tooth. They are low calorie, all natural and will help keep you full. The vitamin and mineral rich content will detoxify the body and boost metabolism. In my 14 Day Fat Shred program I recommend eating fruit twice a day: once with breakfast and as a snack between breakfast and lunch.

Wash your produce

I’m sure you don’t want to eat that salad with a side of chemicals and pesticides. There are a variety of organic and all natural Fruit and Veggie washes you can purchase or you can make your own. Mix 1 part vinegar with 3 parts water. Washing your produce is very important as the essential foundation of eating clean is in the name: Eating Clean. That means nothing other than what’s natural to the body and this includes avoiding chemicals and unknown additives. Your body will not know what to do with these chemicals, therefore it cannot digest them properly. It is then stored in the body and can be super damaging to your vital organs and bloodstream.

Sleep more

If your sleep doesn’t consist of 6-8 hours of uninterrupted rest the hormones Ghrelin and Leptin can not be regulated at normal levels. These hormones regulate your hunger. Balancing the regulation of these hormones keeps you feeling satisfied at mealtimes. This may be the reason some of you feel like a bottomless pit when hungry! This is actually linked to obesity which in turn is linked to increased health risks and depression. Establishing a better sleeping routine is key.  No matter how fit you are, how healthy your diet is, how well you manage your stress, if you are not engaging in a steady sleep regimen the effects are very detrimental to your health.

Walk More

If the greater percentage of your day is spent sedentary than the likelihood of losing weight is slim to none. This holds true even for those who workout daily. It’s recommended that we take at least 5,000 steps a day to burn sufficient calories. If work requires that you do a great deal of sitting then make sure to get up and get a walk in during your break. You can also follow the good ol’ “Take the stairs” advice!

If you feel as though nothing is working I challenge you to not get frustrated. Really think through what may be the causing factor after reading this blog post. If you feel you need further assistance I’d like to hear from you and we can take a closer look at your fitness & food regimen together!


Stay Well,

Coach Nadia K

Top 5 Ingredients to Stay Away From

I don’t believe that ignorance is bliss. I believe ignorance is death. That’s why my post today covers 5 ingredients to stay away from that can reek havoc on your body both internally and externally. I want you to be in the know. Steering clear of these ingredients will help get you one step closer to a Clean Eating lifestyle. You can find them on most food labels (sadly).


1. High Fructose Corn Syrup

Table sugar became too expensive for many food companies to include in their products. High fructose corn syrup on the other hand helped cut costs significantly despite how incredibly bad it is for you. Princeton University conducted a study on rats. Group A was given High Fructose Corn Syrup and Group B was given regular sugar. Group A gained weight 300% more quickly than Group B. Isn’t that lovely? Studies have also shown a very evident connection between the consumption of HFCS and the increased risk of type 2 diabetes. Consuming this ingredient can increase both your cholesterol and hypertension. This may be because it is genetically modified and found to contain mercury. It can be found in many breakfast cereals, soda and candy bars.

2. Bleached Flour

For starters, I don’t think anything bleached should be consumed. Bleached flour contains a sleuth of harmful chemicals such as: Benzoyl Peroxide, Azodicarbonamide, Calcium Peroxide, Potassium Bromate & Chlorine Dioxide. Combined these ingredients are harmful to internal organs, destroy levels of Vitamin E, hurt cell re-generation and processes, contain carcinogens (linked to tumors) and increase levels of asthma and allergies. Some of these chemicals such as Potassium Bromate and Calcium Peroxide are actually banned in Europe and other countries. These substances are toxic and can be found in pasta and bread.

3. Artificial Sweeteners/Flavors

Anything that is not real food goes unrecognized by your body. Therefore, something artificial can be taxing for your body to digest. Artificial sweeteners can enhance aging, cause health problems, dehydration and are damaging to your internal organs. Artificial additives encourage free radical growth and free radical growth causes cancer.  Be on the lookout for: Aspartame, Sucralose, Sorbitol. They can be found in diet sugars, fat free foods, sugar free foods and gum.

4. Food Dye/Coloring

This ingredient usually is labeled: “RED 40, YELLOW 5”. These food dyes contain carcinogens. Carcinogens can also be found in cigarettes. Carcinogens have been found to cause brain tumors. Studies have found a correlation amongst artificial dyes causing attention deficiency and hyperactivity (common in many children). You can find this in many icings, colored pastries, cereals, kids snacks etc.

5. Monosodium Glutamate

Better known as MSG , this overly toxic substance is linked to: fatigue, weight gain, depression, heart conditions, seizures and dehydration. High levels of this substance can lead to heart failure and strokes. It is one of the main culprits causing obesity and can create food addiction within the body when consumed in large amounts . It hides itself in a salty flavor making food taste better for desirable consumption. You can find this in most Chinese food, processed breakfast sandwiches, frozen foods and salty snacks.

Save this list and start looking at your food labels. It’s important for your well-being and health that you eat REAL FOOD. Your body is naturally built to consume and digest real toxic free food.

Stay Well,

Coach Nadia K

I Had to Check Myself Today

It’s essential to our well being that we check ourselves every once in awhile whether it be done by ourselves or someone else who assists in “checking us”. I definitely had to check myself today! It began with those picture grams with all those self help /inspirational quotes. I know i know but they have been everywhere I socially turn this week. “Be grateful and your suffering will end”, “what god has given you is enough” “someone is happier with less than you have right now”. Ummm… Okay… And my first question was: your point is what exactly?

At first I did what most of us do and felt terrible for not living by these standards. I needed to be grateful. I needed to be satisfied with everything in my present life and give thanks. I needed to stop thinking of what could be or what I don’t have. Then and only then will I be happy because I’d no longer be “ungrateful”. Right? Wrong.

I felt absolutely terrible until I sat back and re-evaluated that although I do appreciate this perspective and that they are not totally wrong it still wasn’t going to erase my true inner feelings. It wasn’t going to change me , well it might’ve changed the way I felt for a day of two but not for the long run.
We are so often given a standard. How to think feel behave what to say practice and follow. How can you really move forward and know yourself in this way?… You can’t. You may feel uneasy and unhappy about where you are or where you aren’t. You may have a hard time being grateful for what you have because you simply aren’t fulfilled. In addition, if you are frantically looking for an immediate resolution being told ” be grateful” might heighten the anxiety because… Well you just can’t?

I’m going to ask you to do one thing today… Sit in your feelings of discomfort. If you are not in a state of being or place you want to presently be in that’s ok. Tell yourself ” hey self its ok!” Stop being so hard on yourself and don’t panic because that’s not going to get you there anyway. We are so often led by the stigma that negative feelings are NO GOOD and should be avoided. Negative feelings may be.. well negative … BUT they are existent nonetheless and if you have them something positive may come of getting to know how or why they exist versus shunning them into silence. Getting to know yourself includes all of what makes you you and sometimes we have to face that. You don’t want to accept it exists because Gee I don’t know the picture gram on FB told you that it’s wrong! I understand that but it won’t help change how you may feel.
Being more grateful ( or more of anything) may bring someone more happiness but perhaps you can start by working on getting there and what it takes to accomplish that rather than obsessing and feeling bad about not being there presently.

I want to assist on helping you check yourself if you need it that is. Don’t let all these “standards to live by” presented to you by the media and other people steer you into self destruction. Everything on the outside is ever changing so if you live by what’s being told to you by outside forces then you will never be satisfied. Get to know you: the good bad ugly and pretty then define your own standards. You control the level of change on the inside so you won’t be frantic or in a panic looking to satisfy what matters most… Your happiness within yourself.

Rotw: Tofu w/ Mushrooms : Brown Sauce

Recipe of the week: Tofu w/ Mushrooms in brown sauce

This is one of my all time favorite recipes!! Serves 3-4 people, is kid friendly and warms the soul 🙂 This is also a great recipe for all my “tofu starters”. Enjoy!

1 pack of firm Tofu chop in cubes
1 cup of Low sodium beef stock
1 stick of unsalted butter
1 tbsp chopped garlic
1/2 tbsp Ground cumin
1 teaspoon paprika
1 teaspoon chili powder
Pack of sliced mushrooms
1/4 tbsp Aji Amarillo ( peruvian yellow spice)
1/4 tbsp black pepper
1/4 cup of White wine
Himalayan salt to taste


In pan: high fire for bmedium fire for smaller PREHEAT
Let 1 bar of unsalted butter melt.
Once melted add mushrooms, Chopped Garlic, Ground cumin, Paprika, Chili powder, black pepper and aji Amarillo.
Let cook- 2 minutes
Add tofu chopped, cup of beef stock, 1/4 cup of white wine and himalayan salt to taste.
Let cook for 10 minutes.

Serve over brown rice or quinoa and enjoy!

Recipe of the Week: DIY Mango Sherbert

What’s more refreshing that some ice cold sherbert made by YOU. I found this easy and deelish recipe on IG wish I could take the credit! It’s great for yourself and the kiddos. None of the unhealthy additives and artificial flavoring or artificial sugars found in the frozen sections!! Blend and enjoy on a nice hit summer day

2 cups of frozen mango
1 squeezed lemon
2 tbsp of maple syrup

Throw ingredients in and blend in a food processor for about 5 minutes. I used my ninja. May need more lemon just eyeball it.