Tag Archive | Fitness

How to Get Mo(re) – From Your Life, Body, Mind + Spirit

Do you want to be feel better in your own skin? Have more energy? Lose some weight? Clear mental fog? Be more connected to your life + body? Whatever your M.O. for living a healthier + happier life, my goal within Macks Mo is to provide you with tools to engage in the journey without deprivation, negative connotations or restrictions. Because I’m of the belief that if you focus on ADDING IN MO(re) good stuff [versus operating from a “can’t do” or “can’t have” mentality], it will create a ripple effect that permeates into all aspects of your life. Meaning more goodness all around.

Which is why I felt compelled to make a list of some of the best things you could add in to start 2016 FULL of feel-good tools that you can keep coming back to. Designed to help you GET MO(re) out of your life, your body, your mind + spirit. Simple + small, but effective and power-packed. Try adding one or a few of these things in today and see what a difference it makes!

  1. Add MO(re) Water. Did you know that cravings for “uppers” like coffee, sugar and alcohol can actually be your body crying out for water? Aim for at least 60 oz. before lunch and 100 total on the day.
  2. Add MO(re) Greens + Vegetables. These are your greatest source of energy and vitality. Try to incorporate them into every meal if possible. The more, the better!
  3. Add MO(re) Chews! Chewing your food starts the process of digestion and makes nutrients more easily assimilated by your body. Try counting 30-50 chews before swallowing and set your for down between bites. Savor, pause and give thanks!
  4. Add MO(re) Gratitude. Recited in your head, written in a journal, spoken out loud to those around you and whenever you think of it – practice being thankful for the blessings in your life. You’ll feel fuller + more satisfed with your life RIGHT NOW.
  5. Add MO(re) Joy + Laughter. Even more important than the food we feed our body is the food we feed our SOUL. Surround yourself with people that make your mouth ache from smiling, belly hurt from laughing and engage in practices that bring you joy. And make it a point to incorporate these on a DAILY basis.
  6. Add MO(re) Self-Care, not Punishment. Shift your focus to how you’re taking care of your body + mind with every decision you make. Ditch the shame + punishment mentality for past decisions and instead think of what you can do NOW to feel your best. {Hint hint, lots of answers are in this list!}.
  7. Add MO(re) Love. Open your heart to giving it without condition. Know you are worthy of any + all love you receive. And definitely love up on yourself and use that love to guide your actions, thoughts and behaviors.
  8. Add MO(re) Quiet + Stillness: Set the device down, turn off the TV, stop the busy {at least for a few moments each day}. Give yourself the space to hear your thoughts and feel your body. Meditate, walk, breathe. Connect with God and create space to live in the highest vibration of your self.
  9. Add MO(re) Intention: Take yourself off autopilot and start tuning in to your body + thoughts. Notice how things + food make you feel and how your mind has the ability to put a positive {or negative} spin on almost any situation. Set the intention to make conscious decisions from a place of self-love with the goal of filling yourself up with all the feel-good’s you can.
  10. Add MO(re) Macks Mo! I am always here to support and lift you up. Because you deserve the very best and you’re part of our family. And it’s my passion to deliver you content, love + tools to live the most vibrant life possible in a body you love.
Sending love to you today and always, xoxo. – Whitney

Say Goodbye to Sugar Cravings!

Winter blues can tend to bring sweet cravings – as we miss the energy, lightness and joy of summer – but did you know that these can often be helped or eliminated by increasing our uptake in sweet vegetables? God knew what he was doing when he made most winter vegetables hearty (comforting) and sweet!!! I’m talking squash, yams, parsnips and beets baby! And speaking of… THIS. My newest winter salad.

So. Freaking. Good.

The Sweet Winter Wonder Salad. Please, please make it today. ‪#‎winnerwinnerHEALTHYdinner‬.

20151215_182136INGREDIENTS: 

  • 1 bunch roasted beets + 2 parsnips + 2 carrots, all organic, all peeled and diced
  • 1 cup Quinoa, soaked, sprouted and cooked
  • Seeds from 1/2 pomegranate, seeds removed by cutting pom in half, placing face down in bowl of water and opening/pulling seeds out)
  • Feta Cheese
  • 1/4 cup Currants
  • 1/2 cup sliced Almonds
  • Handful of fresh basil, chopped
  • Dash of Coconut Oil to toast almonds
  • Olive Oil + Sea Salt for vegetables
  • Olive Oil + Balsamic Vinegar whisked for dressing

DIRECTIONS:

  1. Preheat oven to 375.
  2. Toss vegetables with EVOO + salt. Roast for 60 min.
  3. Combine {cooked} quinoa, pomegranate, currants and feta.
  4. Toast almonds, add to salad.
  5. Toss finished vegetables and dressing with salad, then top with fresh basil.
  6. Be prepared for your tastebuds to die and go to heaven. 🙂

When Working Out Isn’t “Working Out”

IMG_1579Hey friends! It’s been a hot second. While settling into this new motherhood thing, I made the decision to put the business slightly on the backburner. But while Macks Mo’s online presence has been sleeping a bit [unlike myself and Regan ;)], I’ve been behind the scenes working on some really awesome new projects for you coming in 2016. And my blog topic inspiration has been through the roof, so you’ll be hearing from me more frequently. Thanks for the opportunity to grace your inbox and be part of your day. It means the world to me to be able to do the work I love.

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I’m often asked how it’s possible to establish a regular habit of exercising without getting burnt out or how to stay consistent when motivation wanes. I believe [as with most things], it boils down to a shift in mindset and a commitment to tuning IN versus out. Our Macks Mo business philosophy has always been to create workouts that functionally support your life. While it’s easy to be drawn to exercise for aesthetic benefits – using it with weight loss goals in mind, lasting fitness is so much more than that.

When we exercise solely for weight loss, fat loss, or physical reasons, we will, at some point experience that burnout and loss of motivation. Because this type of exercise comes from a negative place and is motivated by external factors. It drives us to push and push to create results while simultaneously punishing ourselves for not getting or maintaining results. This external push blinds our ability to let our body and internal compass be our guide. Even worse, this cycle of “shame—punish—repeat” is not sustainable, nor is it a method that achieves that which we desire most – to feel GOOD in our skin. And so, we find that the non-aesthetic reasons for working out are the ONLY way we’ll make it a consistent practice.

Functional [for life] fitness should create energy in your body, give you mental clarity and build better body awareness while creating a stronger + more balanced physique. It should serve as an opportunity to mentally connect with your physical body and be present versus zoning out and “pushing through”. Bottom line – it should be something you enjoy, something that breaths life into your body rather than depleting it.

— So, if your current exercise routine isn’t doing that, it’s time to ask —
are your workouts working for you? —

Choosing exercise that supports the place we’re at in our lives can be tough because sometimes it means going against the grain. The current societal approach to fitness lives within two beliefs – the “no pain, no gain” syndrome and the “my workouts not worth it if it doesn’t kill me” mentality. Both of these cause us to tune OUT and just “push through”. Don’t get me wrong – in order to continue to make fitness gains, we must allow ourselves to get uncomfortable and lean into the work, often breaking through mental plateaus that block our ability to grow {or shrink}. *However*, there is a fine line between being mentally present to this “change” versus throwing caution, body awareness + form to the wind or not feeling physically accomplished until we’ve gotten our asses kicked.

IMG_7817In my work as an Integrative Nutrition Health Coach, the majority of my clients come to me because they want to learn to be healthier. Generally speaking, this often translates into a desire to lose weight. A huge piece of our work together involves individualizing their physical, mental and lifestyle needs + practices to actually create that health. Doing so requires a willingness to look at the daily choices they make. It means tuning IN to what our body needs versus what we think we need to do to get what we want. And so often, what we think we need to do is completely counterproductive to what our body truly needs to be healthy.

The thing is – no one person is the same {thank goodness!} and there is no one form of exercise that’s going to work for everyone {phew!}. And within each of our individual lives, things are constantly changing; so in order to create vibrant health that moves with us, we must be willing to examine all aspects of our lives and engage in practices that serve and support us in the here and now – and that includes our workout(s) of choice.

For example – if your job is high stress, time-intensive and energetically demanding {whose isn’t these days, right?}, then coupling that with only high-intensity exercise is likely counterproductive to your well-being + weight loss. You see, exercise causes physical stress in the body and as you raise the intensity level, you also raise the stress level. And the body makes no distinction between physical “exercise” stress and emotional or mental “work” stress. So although we may view our workouts as a stress relief, in actuality, we may be compounding the stress in our lives. Interesting, right? On the flipside, if you’re lacking stability, strength and balance, it might be beneficial to add a regular weight lifting practice into your life to help ground you.

As humans, we tend to gravitate towards what’s comfortable and what we know. If we are an “intense” personality – used to working hard and putting our nose to the grindstone – we are naturally attracted to types of movement that require the same intensity. Because it’s familiar. Because we’re good at it. Building on the above example, however, what we might really need is something to counteract all that life/work stress; a physical practice that forces us to calm the mind, slow down and really be present in our body instead of continuing to push. This can mean a change in your exercise modality – from high-intensity exercise to non-impact options [or vise-versa]; or it can simply be a mental shift of slowing down and performing each exercise you do with intention, perfect form and a mind that’s fully present to how you’re moving.

For me, when I’m feeling energized – it’s a good day to expend extra energy in a higher-intensity workout of metabolic strength training. If I’m feeling tense and wound up – yoga, meditation or core-focused movement can help me feel centered and open. And if I’m feeling totally wiped – a walk, getting outside or taking a nap {seriously} will better support my body. And in truth, a blend of many different types of movement – adaptable to the phase of life you’re in, the type of day you’ve had or your current physical, mental + emotional state – is when you’ll find your workouts working FOR you.

11.30So if you’re not feeling your best, not feeling energized, having trouble dragging yourself to the gym or finding an exercise schedule or modality that sticks, my hope for you is that you can let go of the belief that you have to kill yourself in the gym to make physical gains and know that this practice is most likely sabotaging your long-term fitness, weight loss and well-being. I challenge you to make the conscious decision to be present in your body with each workout + each movement. If you can engage in the mental practice of turning your attention inward, I promise that you’ll create more clarity while boosting your ability to follow your intuition. That innate knowing is your best guide to finding your own version of health.

I also hope that you can begin to question why you do what you do {like why you workout}. Your “why” is one of the most powerful tools in your healthy living toolbox. Your why should connect you to your purpose, your values, your lifelong goals and boost your health on a daily basis. Making you feel good. Because when you’re in the business of feeling good, your choices have the power to lift you above the noise of what you “should do” or what you think you need to do, allowing you to make empowered decisions that create change. Change that lasts. #movebetter #feelbetter

Why It’s Important to Celebrate You.

In my line of work – as a fitness professional and holistic lifestyle + nutrition coach, the New Year brings about a time of business excitement and growth. People have “made it through” the holiday season and are ready to commit [or re-commit] to a healthy lifestyle rooted within daily movement and eating “better”. Although, I enjoy the renewed excitement around health, most of the propaganda and language that surround the beginning of a new year just rubs me the wrong way.

Little SecretWhere Regan and I differ from a great majority of fitness and health businesses is that we believe that any action you take towards health should serve your life in a functional, positive way. I’m going to let you in on a little something the fitness and health industry don’t want you to know — working out doesn’t really help you lose weight. It definitely helps create energy and can certainly aide in your efforts to build muscle definition, but the constant state of “killing yourself” at the gym and punishing yourself for food eaten will never, ever help you lose weight. And dieting certainly won’t help you keep weight off in the long haul either. The only way to create lasting health is to find movement you enjoy that supports your body to make you feel better and to eat from a place of self-love vs. self-loathing. And that’s where most New Year’s diet + exercise programs fail you. They draw you in with the language that “you’re not good enough” as you are right now – capitalizing on the fact that you believe you’ll be happier when you’re slimmer with a different body than you have right now. And I have a problem with that.

Why? Because if we’re constantly seeking to change ourselves from a place of belief that we’re not beautiful and enough as we are right now, then we will never be able to create lasting health and happiness. It’s this belief that the diet + exercise industries are banking on in order to continue to generate revenue – you believing that you need them to help you create health because you can’t do it on your own and you’re not enough as you are right now. At Macks Mo, Regan and I are on a mission to change that. And it’s what this year’s annual group challenge is all about. Celebrating you as you are right now, nourishing your body from the inside out with self-love and empowering you to become the master of your own health. No one knows what feels and works best in your body better than you – and trying to force dietary changes or exercise modalities that don’t feel good will never last. So in creating this Challenge, it was our goal to give you to the tools to love + listen. To celebrate you – as you are and also empower you to wherever you want to go, but in a supportive and lasting way. The 2015 Macks Mo Celebration Challenge equips you with the knowledge + support to take full responsibility for your own health + happiness, instead of having to rely on or even pay attention to the latest diet or exercise trend.

You are a GiftWhen we sat down to create this year’s challenge, our main goal was to show our clients that the pursuit of their own health didn’t need to come in extreme ways. And in fact, engaging in extreme measures is often counter-productive to long-lasting changes. We wanted to demonstrate that in order to truly create a life you love – where you’re fit to handle anything life throws at you [physically, emotionally + mentally] – that you have to stop waiting on the weight and instead start celebrating all you can do right now and who you are right now. You are a gift and you are enough — regardless of how you look, what job you hold, what habits you’d like to kick or what changes you’d like to create [physical or otherwise]. And this Challenge is our way of throwing you a New Year’s party to celebrate that.

Unique to Macks Mo programming, the 2015 Celebration Challenge contains lifestyle + health coaching videos that center around deepening your connection to your body’s intuition, empowering you to become an expert in your own health while shedding excess [physical + emotional] weight along the way. We’ll teach you to live more fully by tuning into the bio-individual signs + signals your body sends, which helps create your own unique blueprint of what vibrant health looks like.

As always, our Challenges consist of online nutrition + workout components. Regan and I do this because we understand that sometimes we all need a little help to begin our journey and add ease to the process of stepping into better health + creating lasting, positive habits. The nutrition program is rooted in delicious, seasonal recipes that create glowing energy and support your body’s needs. The programming is vegetarian-friendly and primarily gluten- + dairy free [with modifications to make it completely so if needed] with weekly grocery lists and guided prep work to maximize your time. For our workout programming, Regan wanted to guide you in the process of finding what movement feels best in your body. As such, he created 8 brand new workouts [complete with beginner’s modifications] of varying exercise modalities – there’s yoga, strength training, high-intensity power circuits, full-body endurance training and even a safe Crossfit-style workout – each workout complete with exercise video tutorials + written guidelines. There’s also specific challenges at the end of each workout that give you a baseline to measure progress and get you out of your comfort zone, into the heart-pumping space of feeling alive in the strength + possibilities your body has right now.

This Challenge is for YOU if:

  • You’re tired of trying {fad} diet after diet with no lasting results. Sick of the yo-yo diet cycle, you’re fed up with feeling out of control in your food choices + emotions.
  • Negative emotions – like worry, guilt, shame, stress and fear are an integral part of your daily life, along with negative self-talk. You beat yourself up for how you look, how you eat + decisions you make, then punish yourself with extreme exercise or restrictive measures.
  • You think you’re healthy, but you don’t feel vibrant and struggle to find the energy to get through the day. You know you’re irritable and moody, unmotivated and lack mental focus but can’t seem to get “out of the funk”.
  • You feel like you eat well and know you workout hard, but still aren’t seeing the results you want. You’re frustrated and constantly beating yourself up for not being able to “get it right”.
  • You “know what to do” to be healthy, but struggle with finding the motivation to consistently follow through.
  • You’re confused and overwhelmed by all the exercise + diet information out there and need help deciphering the information to create a plan of what physically works for you.
  • You want to upgrade or spice up your food choices, learn to eat seasonally and experience the difference of eating in line with food energetics that support your body.
  • You sleep “well”, but still wake up fatigued, needing pick-me-ups like coffee and sweets to get you through.
  • You want to increase your productivity + mental clarity.
  • You’re tired of feeling heavy and bloated or suffering from other physical issues like indigestion, gas, headaches + overall body fatigue.
  • You’re always thinking about food – categorizing it as “good” or “bad” and are constantly worried about the repercussions of your food decisions.
  • You feel like a teenager again, but not in a good way – suffering from acne or other skin related issues.
  • Cravings rule your life – you have a “sweet tooth that’s out of control” or images of carbs that dance in your head. You need coffee in the AM to get you moving and PM to keep you going.
  • You want to make health an integral part of your life, but not have it “rule” your life and suck up all your time.
  • You feel like “something is missing” from your life, but can’t figure it out. You want to add meaning and purpose to your life.
  • You struggle with balancing the “fun” in your life – eating out, hanging out and eating healthy don’t fit together.
  • You “do good” during the week, but struggle to maintain balance on the weekends – thus feel like you’re starting over every Monday.

If you are any or all of these things, this Challenge was created for you. Created not so that you can experience “health” as you know it now, but to instead create a dynamic balance in your life that shifts and changes as you do, unique to your individualized needs. You see, at Macks Mo, know how important it is to make you fit for life and all it throws at you. We understand our circumstances change and we go through various stages of growth + stressors. And you need a health plan that’s meant to weather all the seasons of your life — allowing you to have vibrant energy amidst both the easer and more challenging times.

Celebrate Who You Are and Where You're GoingCreating this vibrant energy involves a whole health approach that encompasses your physical, emotional, mental and spiritual well-being. It focuses on changing your inner landscape so that the external changes you make [like eating healthy + working out] actually stick and make a difference. We want you to be inspired and full of energy all the live long days – because if you’re always tired, feeling like crap or frustrated with where you’re “at”, then life is no fun. That’s why we think it’s time to approach the New Year from a different perspective — time to celebrate where you’re at and where you desire to go, not to loathe the process of creating it with extreme measures that don’t even last through January. So if you’re ready to finally let that go – let go of the control you’re trying to exercise on your life to “be” healthy and instead learn the steps to actually LIVE it, then I would love to have you join us for the 2015 Celebration Challenge.

To sign up for the Challenge and learn more about the various levels at which you can enter [based on your needs], CLICK HERE! The Challenge begins Wednesday, January 7th when you’ll begin receiving your material and officially kicks off Monday, Jan 12th, running 5 weeks to Saturday, Feb. 14th.


Did you like this post? Join our email list to receive inspirational posts like this one and stay up-to-date on new recipes, workouts and get the inside track + specials on Macks Mo upcoming programs [CLICK HERE]As always, I’d love to hear from you – post any questions, comments or feedback below and be sure to follow us on Instagram, Facebook and Twitter for continued inspiration and ways to create vibrant health!

What It Means to Have Health Freedom

This past Saturday, Regan and I launched the Freedom Prescription (Rx) Challenge – and are so excited to share our newest edition of Macks Mo Nutrition + Workout Programming, along with Lifestyle Coaching Techniques with you.

The Freedom Rx Pic.jpgIn the January 2014 Momentum Challenge, as a group, we lost 318 lbs., 212 inches & had a 48% average improvement on fitness tests in just 4 weeks [check out their stories + our experience here]. Inspired by this and due to popular demand, we created the Freedom Rx Challenge for the season where you want to feel & look your best in a body you’re proud to bare.

Now before you write off the idea of taking it on [because you have no time to “fit it in”], let me tell you we created this Challenge precisely to meet you there – in the midst of your busy social calendar, with Memorial Day + 4th of July, the end of school and fun in the sun.We created it for all the moments you’ll be traveling and the times spent at weddings and summer BBQ’s with drink in hand – this Challenge was designed to help you achieve vibrant health, in a way you’ve never experienced, without having to compromise any other important areas [or events] in your life.

This Challenge is for YOU if:

  • You think you’re healthy, but you don’t feel vibrant and struggle to find the energy to get through the day. You’re know you’re irritable and moody, unmotivated and lack mental focus but can’t seem to get “out of the funk”.
  • You feel like you eat well and know you workout hard, but still aren’t seeing the results you want. You’re frustrated and constantly beating yourself up for not being able to “get it right”.
  • You want to upgrade or spice up your food choices and/or find a balanced exercise routine that WORKS.
  • You sleep “well”, but still wake up fatigued, needing pick-me-ups like coffee and sweets to get you through.
  • You’re sick of yo-yo dieting and feeling out of control with your food choices + emotions.
  • You’re tired of feeling heavy and bloated or suffering from other physical issues like indigestion, gas, headaches + overall body fatigue.
  • You’re always thinking about food – categorizing it as “good” or “bad” and are constantly worried about the repercussions of your food decisions.
  • You feel like a teenager again, but not in a good way – suffering from acne or other skin related issues.
  • Cravings rule your life – you have a “sweet tooth that’s out of control” or images of carbs that dance in your head. You need coffee in the AM to get you moving and PM to keep you going.
  • You want to make health an integral part of your life, but not have it “rule” your life and suck up all your time.
  • You feel like “something is missing” from your life, but can’t figure it out. You want to add meaning and purpose to your life.
  • You struggle with balancing the “fun” in your life – eating out, hanging out and eating healthy don’t fit together.

If you are any or all of these things, this Challenge was created for you. Created not so that you can experience “health” but instead VIBRANT health. You see, at Macks Mo, we don’t believe that the absence of disease or an “illness” = health. We don’t even think that exercising hard or eating real, whole foods fully constitutes health or makes you “healthy”.

We believe vibrant health stems from an inner energy that doesn’t stop. It involves a whole health approach that encompasses your physical, emotional, mental and spiritual well-being. It focuses on changing your inner landscape so that the external changes you make [like eating healthy + working out] actually stick and make a difference. We want you to be inspired and full of energy all the live long days – because if you’re always tired, feeling like crap or frustrated with where you’re “at”, then life is no fun. And who wants to live a life that’s no fun? Even if you fill your life with “fun things”, living in a body that’s weighing you down – physically, energetically and emotionally, will always limit the amount of true happiness you can experience. So if you’re ready to finally let that go – let go of the control you’re trying to exercise on your life to “be” healthy and instead learn the steps to actually LIVE it, then I would love to have you join us for the Freedom Rx Challenge.

Check out this promo video to learn more here, then check out these extra details below:

WHAT YOU CAN EXPECT BY MERELY PARTICIPATING IN THE CHALLENGE (Level #1):

  • Coaching videos + handouts with exercises and information to set you free of health barriers holding you captive and bring you towards vibrant health from the inside-out.
  • The tools to create a richer, more meaningful life lived in the freedom of boundless energy and rooted in radical self-acceptance & love.
  • Macks Mo Skin Care 101 – a guide to transitioning your beauty products from toxic to ones that support glowing skin and healthy hair.
  • Food Rules – the “skinny” on need-to-know food information to empower your decisions behind knowledge that makes sense and is applicable into your busy life.
  • Learn how to live a life that supports goals for your body + life without the need to compromise, but instead teaching how to get MORE out of your life while shedding excess physical + emotional weight.

WHAT YOU CAN EXPECT FROM THE ONLINE NUTRITIONAL PROGRAMMING (Level #2A):

  • 6 weeks of nutritional programming – including over 40 new, seasonal new recipes from Macks Mo and featuring recipes from local Seattle chef Aubrey Jenkins of drumbeets.com – we’re talking breakfast, lunch, brunch, party + BBQ favorites, dinner, snacks, drinks and sweet treats.
  • 6 weeks of grocery lists + prep to set you up for success every week.
  • Gain confidence in the kitchen and freedom from low energy, wasted food and stubborn weight – all while eating delicious, real food combinations that make you feel amazing!
  • Macks Mo Pantry Basics – a guide to having the food you need on hand at all times so you can whip up a healthy meal in record time without needing to run to the grocery store.
  • Making Meals Work – a guide to repurposing leftovers; cooking once, but reaping the benefits of that effort to recreate two to three different meals beyond that; meaning less time over the stove for you.
  • The Macks Mo Plate – a guide to understanding how the things we bring to the table [food + more] affect the way we assimilate that food into our bodies. Leads you through the process of intuitive eating and understanding portions.

WHAT YOU CAN EXPECT FROM THE ONLINE WORKOUT PROGRAMMING (Level #2B):

  • 9 New Macks Mo workouts that can be done anywhere – your home, at the gym, in a park, at a track or in your hotel room that take 30 minutes or less and require just your body weight or dumbbells.
  • The workouts vary in intensity and are designed to meet you where you’re at, regardless of fitness level. Each full-body workout was created to build balanced muscle definition, a stronger core, while challenging & increasing your strength and cardiovascular endurance.
  • Online video tutorials for every workout so that you understand form + posture on exercises and know which muscles you’re targeting. This allows you to maximize your time + effort into efficient movement that WORK every time.
  • Written guidelines to understand the workout formats + journal to track your results and progress.
  • Videos and articles to support you in learning how to maximize your metabolic turn while teaching you the Macks Mo Method of getting the most out of your workouts.
  • Increase your body awareness, improve your posture, gain confidence and experience the freedom of moving your body in a balanced way that leaves you feeling taller, more tuned in and energized.

The Challenge has 4 Levels to Enter:
   – #1: Level 1 includes challenge entry [which makes you or your group eligible for prizes] and also the “what you can expect” material for just joining the Challenge. A $500 value for just $40.
– #2A: Level 1 + Online Nutritional Programming. An $700 value for just $125.
– #2B: Level 1 + Online Workout Programming. A $650 value for just $125.
– #3: Level 1 + both Online Nutrition + Workout Programming. An $800 value for just $220.

Group ShotHOWEVER…we know it’s more fun to work in groups or with a partner – not to mention the added accountability + support that comes with working towards to same goal, so for this challenge we are excited to offer PARTNER + GROUP DISCOUNTS. Get together with your significant other or make a group of 3+ people and receive 30% off whichever level you choose. And group members can participate at different levels – some could just enter at Level #1, while others choose #2 or #3. It doesn’t matter what level you choose or where you’re at – everyone in your group gets 30% off their total purchase.

At checkout, enter “getmosupport” to receive the Group Discount or “sexyrexy” for the Couples Discount [please note that couples need to purchase an additional Level #1 on top of whatever level they choose to participate in].

Like always, we determine Challenge Winners based on measurements [inches lost], weight loss and the percentage improvement made on fitness tests [for couples and groups, we combine your team’s improvements for a total percentage]. We will be offering over $750 worth of prizes to:

  • The #1 and #2 individual finishers
  • The Top Couple
  • The Top Group

We hope that you’ll join us and make the decision to finally free yourself from the things holding you back from experiencing vibrant health. It’s our passion to share this message with you – and we look forward to sharing in your journey!

Visit macksmo.com and join by clicking “Sign Up”, then selecting your Level of Choice. If you’re participating in a group or as a couple, make sure to send us a note to let you know whose on your team! Please email with questions. Challenge begins Monday, May 19th as a “prep week”. If you’re participating in Levels #2A, #2B or #3, you’ll receive the materials to get you started on Saturday, 5/17. Everyone participating will receive your “Freedom Rx” packet on Monday 5/19. Challenge ends on Wednesday, July 3rd.

How to Increase Energy + Focus, While Creating MO(re) JOY in Your Life

AZIf you’re like me, the drear of winter seems to become more present by the time February rolls around. For this reason and the fact that within our business we always do a group challenge at the beginning of the year, Regan & I have made it a habit to schedule yearly sunny getaways in February. This vacation I had one prerogative – to actually recharge my batteries so I could come back with more enthusiasm & passion for my work. I was coming off of 8 weeks of intense working hours – writing, conducting and wrapping up our 2014 Momentum Challenge. We stayed in a condo rented through VRBO.com and went to the grocery store to load ourselves up with good food [mostly fresh fruits + veggies] for the week. The daily routine went like this – sleep in [like a serious, extra 5 hours more than usual sleep in], enjoy a cup of coffee together, move our bodies then cool down/stretch in the sun, eat breakfast, then head to the pool until we lost the sun – doing a little work, a little reading, a lot of relaxing. Then, in the evenings we would pretty much repeat the daytime, except with a fireplace instead of sun.

I have to say, this vacation, felt totally different than any other vacation we’ve taken, because I actually came back in better spirits, shape and frame of mine then when I left. So, my goal since I have been back is to recreate this nourishment every day in some way. Because who says we have to go on vacation to actually take good care of ourselves every day? Can you relate to working yourself “to death” for the weekend or an upcoming vacation? Then find you’re just exhausted all weekend or all vacation? Or maybe feeling the need to pack everything in and live it up because Monday is looming just around the corner?

recharge moreIf your answer is “yes”, I have a challenge for you – to schedule into your day, [at least almost] every day, something that you look forward to. A moment, an activity, a meal, a meet up – whatever. But something that you really can’t wait to do; and hold yourself accountable for doing it. Treat it like a mandatory meeting with your boss; you have to show up. Sometimes in order to be more productive, we don’t need to work more, we need to recharge more {tweet it if you agree – @macksmo}. And I am not talking about doing something for anyone else [even if you do receive joy in doing things for others], I am talking about doing something for YOU. Even if you love your job [like I do], we all need to step away from the work and recharge.

For many of us, we don’t realize how joy-less, stressed or over-worked we are until we take a step back and get committed to slowing down. Believe it or not, there is a direct correlation between the above three factors and poor health, lack of energy, lack of mental clarity + focus, cravings for anything – especially sweets/caffeine/salt and the inability to lose weight. So if you’re feeling “stuck”, like you can’t get ahead or perplexed as to why you can’t lose weight or never feel rested, I have a proposition for you – to embark on a 30 Day commitment to creating more joy in your life.

What would happen if you took a bath and turned on some relaxing music instead of watching your usual Tuesday night TV show line up? Would you sleep better? Instead of forcing yourself through another high-intensity workout when you’re tired & sore, what if you gave yourself permission to attend a soothing yoga class? Or instead of your usual Friday night happy hour, what if you and your gal pals met up for a cardio striptease class [just sayin’…]. Buy some flowers at the grocery store, call your best friend back, walk to the grocery store, play hookie from work, get a massage, learn to make a new recipe [click here for our newest!] or try a new restaurant, do a date night with your partner, pamper yourself with an at-home spa day [try searching Pinterest for DIY facials made from real food!], go to bed 30 minutes earlier – the options are endless! And I promise, the more you start taking care of you – in little ways, every day, the more energized, focused, clear and happy you’ll feel. Are you in? To help you with this, I created this Get More Joy Challenge chart for you to record your daily joys. At the beginning of each week [I suggest Sundays], write out one thing [or more!] each day that you can look forward to and keep it in a place where you can see it every morning – posted on the fridge, inside your closet door, your office, whatever works. I mean, come on – who doesn’t want an excuse to have a little more fun?
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If you like this blog post, but would like more support, we’re here to help! Last week we announced the re-launch of our Momentum Challenge for March in 3 separate flights (you could join 3/3, 3/10 or 3/17). Our January group of 50+ participants lost a total of 318 inches, 212 lbs. and had an average of 49% improvement on their fitness tests. And beyond the weight loss, they all increased energy, joy, self-love and gained a piece of their lives back. And we want to meet you where you’re at, so created 3 separate levels to participate based on your needs: 

  • Level 1 – $30: Includes Building Momentum [opening] and Maintaining Momentum [closing] packets that provide you with the tools to transform your world, while creating a body and life you love. Plus bonus articles, along with group support and discussions created through our closed Facebook group and online access to myself and Regan 24/7 to answer your questions and help facilitate a personal experience for you; complete with individualized check-ins and health coaching.
  • Level 2A – $75: NUTRITION PACKAGE includes Level 1 + plus 4-week complete Nutrition Program with grocery list, 30+ new recipes and articles to change your relationship with food and increase your knowledge ($75 savings from typical Macks Mo pricing!).
  • Level 2B – $75: WORKOUT PACKAGE includes Level 1 + 4-week Online Workout Program with exercise video tutorials and tools to create body-transforming results. All workouts take under 30 minutes, require only dumbbells and are designed so you can do them in the comfort of your home ($25 savings!).
  • Level 3 – $150: MOMENTUM COMBO includes both Nutrition + Workout Programming and 2 Challenge Packets ($30 savings!).

*If you’re ready to take the steps towards transforming your life all while creating a life and body you love, the Momentum Challenge is waiting for you, just click here: SIGN ME UP!

The Weight Loss Secret No One is Telling You

There is something I have to tell you. And it’s what no one else in the weight loss, fitness or health industry is telling you. Why? Because it would mean the eminent death of the “big business” that is health today. shape magHave you ever stood in line at the grocery store and read all the headlines for various health, fitness and weight loss magazines:
– “Lose Stubborn Belly Fat Once and For All!
–  “Love Your Lower Body – Lift & Tone Your Way to Shapely Legs”
– “The 5 Day Diet – The New Foods Plan to Help You Lose Weight FAST”
– “Slim for Life – 7 Secrets for Lasting Weight Loss”

Or gone to your local bookstore and been bombarded with the countless number of diet books that all claim to be the be-all, end-all “scientifically-proven, only way to lose weight and keep it off”? Sound familiar? I have to say, I pity the writer who has to constantly come up with these “hot new stories” every month or write the newest diet fad, must be exhausting. But let’s be real – if these mags, books or other media sources didn’t make these catchy claims, would you buy it? Why did you decide to read this blog I am writing? Because of the title? In truth, every media headline and corresponding article like those written above, every marketing claim made on packaged food, every “guaranteed” solution to your fast weight loss is a farce. And in most cases, a flat out lie.

For all my clients [past, present & future], friends, family and everyone I know – I want you to able to make the best, most well-informed choices for your health, so in order to do so, I want to provide you with the knowledge. And you can only have knowledge if you have the whole truth – the big picture. More Important Than FoodMoving your body and what we eat is definitely important. The food we eat literally becomes our body – our blood, our cells, our tissues, our organs, our skin, our hair and even our thoughts. In essence, your body is a compilation of everything you’ve taken in – all the food you’ve eaten up to this point in time.

But here’s the truth – even more important to health + happiness are the things that feed us on an emotional, psychological and spiritual level. Believe it or not, all the organic, non-GMO broccoli, kale and spinach won’t make a world of difference if you don’t address what’s going on in your heart and your life. kale The reasons why diets, weight loss plans and our best intentions to make workouts part of our daily life don’t stick is because they all fail to address the elephant in the room – the “WHY” behind what we do.

Anyone in the world who has [including myself] struggled or currently struggles with weight loss all have perfectly good and justifiable reasons for eating the way we do. And it’s not “the what” [FOOD] we’re eating that matters SO much [although it’s of course an important piece of the puzzle], but what’s making us eat the way we do that counts. And those “what’s and why’s” are all wrapped up in our individual lifestyle choices + habits, along with our emotional, psychological and spiritual well-being.Essentially – every diet, fitness or weight loss plan out there doesn’t address YOU. You in all your uniqueness, beautiful imperfections and meet you where you’re at in your life right now. food-fill-you

So the fact is, you can upgrade your food all you want, but it doesn’t feed your soul and it doesn’t make you happy. Don’t get me wrong – as a Board Certified Health Coach and ACE + AFFA certified fitness professional, I firmly believe and advocate that eating true, clean food [grown from the ground or humanely-raised on green grass in pastures] will definitely upgrade your life – increase your energy, help you lose weight and create a positive ripple effect into other areas of your being. But what stops those changes from “sticking” and what holds you back from achieving all the happiness possible for your life goes farther than fork to mouth.

There are many “food associated” factors that lead to weight gain – such as inadequate nutrition, chronic dieting, poor digestion and really, just consuming too much processed, chemicalized, toxic junk. But changing those doesn’t eliminate the stress, change your limiting beliefs, alleviate your emotional suffering. It doesn’t fill in for the lack of a fulfilling career, substitute for a spiritual practice, change lifestyle habits, create meaningful connection & relationships in your life OR help you find a form of movement you enjoy that works for your body. Upgrading your food choices can be revolutionary, but what makes those food upgrades life-altering is by actually addressing all the “lifestyle concerns” first. uprading your food

Every BODY is different – we have different physical needs [fitness and food-wise]. We carry around different emotional “stories” that sabotage our progress and limit our potential for happiness; and we certainly all have different demands placed on our lives + time by various people and situations. And there is only one person who can truly know what works best for you – and that is YOURSELF! To me, that’s exciting. To some, it’s overwhelming [okay, it’s overwhelming to me sometimes too] – because it means that instead of the quick-fix, you have to do a little digging. You have to be a detective and you have to decipher through all the headlines and “personal stories of success” to figure out whether or not the healthy habit, fitness plan or way of eating serves you.

It ultimately means that you have to slow down and get to know you. It takes time, effort and sometimes, tough self-reflection and choices – which some people aren’t ready for…yet or maybe ever. But IT IS the weight loss secret that no one is telling you. My school – the Institute for Integrative Nutrition calls these essential lifestyle pieces your “primary food” – they are fundamentally the real food that will transform your life. Being fulfilled in your primary food means having [or at least actively working towards]:
– meaningful relationships
– a rewarding career
– a spiritual practice
– engaging in [almost] daily physical movement you enjoy

…and it’s where the magic happens – where your ability to lose weight is super-charged by your focus on figuring out what really makes you happy and being willing to address and let go of the real “life weight” that’s been holding you down.   It my passion and life’s mission to support clients in finding this for themselves. And it’s my desire in wanting to help you too.

So I am writing this article to share the truth with you and perhaps shed some light on why your efforts to lose weight or find a maintainable healthy lifestyle haven’t been successful in the past. I encourage you to stop “waiting on the weight” to find your happiness and begin living your life. Instead, shift your focus to addressing your primary food and weight loss will become a non-issue…it just happens. Sometimes it happens right away – depending on where you or any of our the clients are at in his/her life and sometimes it happens months down the road. But like I said earlier – I want you to know the truth, to have the knowledge and the tools to make the best, most well-informed choices for your health. And that’s what our 2014 Momentum Challenge and all our programs are about was about and why we create them – and truly what ALL mine and Regan’s work is about – about you getting to know YOU and what works FOR you; while having our support and guidance in the process. And we’re learning right alongside you. I can tell you that I learn more from my clients every day than I ever could’ve imagined. We are in the journey together. So whether it’s via social media, coaching, in classes + training or through one of our programs, I hope this blog can move you away from “media-driven solutions” and towards a road of life-transforming self-reflection as you dig deeper into your own primary food.

— If you liked this blog, share the love! And connect with us via Facebook, Twitter, Instagram, Pinterest and Google+. If you have questions about programs or offerings, feel free to email me at whitney@macksmo.com or check out our website www.macksmo.com to sign up today! —