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We all want to avoid packing on the pounds during the holidays but that can be very difficult to do. Rather than stressing about losing weight, I recommend putting your efforts towards maintaining your weight and see what happens!

With all the parties, delicious foods, wine, and desserts it’s nearly impossible to avoid indulging. Besides, the holidays are a time to celebrate and enjoy life with loved ones. Who wants to stress about calories? 

So with that being said, why not focus on maintaining your weight and not gain weight for the rest of this year? If you end up losing a few lbs in the process, even better. When you stop stressing about packing on the pounds and aim your focus on practicing these 5 simple tips, I think you’ll be surprised with the results!

5 Ways To Maintain, Not Gain Weight During The Holidays

Cut Back On Your Sweet Tooth - of course you can enjoy the holiday treats but save it for the weekends or social events. Say no to those cookies sitting around the office and do not take any sugary snacks home. Why would you do that? That would just be dumb, then of course you’ll eat it.

 More Sexy Time - yes that’s right, more sexy time leads to decreased stress which leads to avoiding weight gain! So get cozy with your lover and treat yourself in other ways besides bad food ;-) 

Bump Up Your Veggie Intake - eating more veggies will fill you up and provide your body with nutrients. The vitamins and minerals will help you feel healthy and energized. 

Drink Insane Amounts Of Water - flush your body of toxins by loading up with H2O. You should always drink half of your body weight in ounces.  Sugary and salty foods can dehydrate you so adding a bonus 20-30 oz is ideal!

Sweat Your Butt Off - cardio is king for the holiday time. Focus your energy on interval training and runs. Shorter and more intense workouts have been found to be even more effective in burning calories. Mix it up and avoid doing the same workout! Muscle confusion is the trick to scorching calories and fat.  

To receive more tips, workout videos and information about online finesses accountability groups be sure to CLICK HERE and sign up for my eNewsletter. 

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How often do you find yourself struggling with creativity or lacking motivation throughout the work week? By simply changing up the scenery and working in a different spot rather than your office can make the world of a difference. Head outside, move to a conference room, go to a local coffee shop or simply work from your couch. Even if it's only for an hour, changing the environment boost your mood and get your head back in the game.

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Restore Balance In Your Life

Proper balance is vital for our success, health and overall happiness yet so many of us do not take the time figure out how to restore balance. 

Not having a balance in work and our personal life can lead to burn out and stress. The best work-life balance is different for each of us because we all have different priorities and different lives.

So what exactly is BALANCE?

It is a sense of harmony and is essential to maintaining quality in life and work. Our lives are made up of many vital areas including health, family, financial, intellectual, social, work, spiritual, recreation, personal growth, romance and more. We will not necessarily spend time every day in each area in equal amounts, but if in the long run, when we spend a sufficient quantity and quality of time in each area, our lives will feel in balance.

Why is restoring balance important?

When there isn’t proper balance in our lives we tend to neglect ourselves and the ones we love. When we neglect the areas in our life (list above) we will eventually sabotage our own success.

For instance, when we don't make our health a priority, our family and social life will suffer; if you put too much time into running a business, personal relationships and self-care may suffer.

When balance is absent from our lives it can stop us from reaching our goals.

Restoring balance doesn’t mean spending equal time in all areas of our life, it means finding what is needed right now and spending adequate time in those areas.

For example, if you need to eat better – spend more time on meal prepping and planning but do not neglect your social life because you are scared to make bad food choices. Make your social life not revolve around food.

Remember that as goals change, so will the time that is spent in the different areas of life.

We will be less susceptible to burnouts when balance is restored. Burnouts are no fun and can be hard to turn around. That’s why restoring balance in our lives is so important and beneficial in all areas of life.

3 Action Steps

Here are some simple action steps that you can start now in order to restore balance in your life which will lead to less stress and overwhelm.

STEP 1: Know what your priorities are. Decide what is important to you at this point in your life and set boundaries. Avoid becoming overwhelmed by juggling too many big projects! Remember….it’s ok to say no!

STEP 2: Time blocking! Set aside time for your priorities as well as self-care and family time. Open up your calendar and time block out these priorities because when it’s written down you are less likely to skip it.

STEP 3: Part of living a well balanced life is learning how to deal with adversity, unforeseen events and uncertainty. So maintain a positive mindset by beginning each day with intention. This will help you stay in the right mind frame no matter what is thrown your way.

For FREE tips be sure to join my Facebook Group Called “Stress Free and Balanced Life”

If you’d like to dig deeper and learn about my “DRIVEN” teaching map (Decrease Stress, Restore Balance, Increase Energy, Value Your Health, Evaluate Your Roles, Nurture the Process), email me at kelly@kellyscottfitness.com or CLICK HERE to join The Driven Life Group for only $20 a month.

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Got 25 minutes? Fitness doesnt have to take long. It's all about spending your time wisely! 25 minutes got me dripping in sweat and looking like a hot mess! Lunch time workout, done!

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A post shared by Kelly Scott | Lifestyle Coach | Outdoorsy Dog Mom (@coachkellyscott)

Are you you ready to feel like an athlete? Do you enjoyed agility and dynamic strength training? Would you like to try something new by taking your fitness to the next level and turning your body into a fat burning machine with an all new meal plan? If you are sick of letting summer dictate your waistline and are ready to achieve noticeable results, I invite you to participate in a first ever Shift Shop 21 Day online challenge group. I'm looking for 5 new people to help this week. If you'd like to know more about this group please message me or comment below. I'm going to be closing sign ups in a few days. Here's a sneak peek of some of my favorite moves. They are unique and actually fun! Tomorrow is my last week and I'm excited to finish strong and share my results with you! #results #onlinefitness #personaltrainer #yourcoach #exerciseisfun #augustfitness #burnfat #loseweight

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3 STEPS ON HOW TO DETERMINE THE TOP ROLES IN YOUR LIFE

Do you want a life of harmony? To create a calm balanced lifestyle, you have to know what matters the most to you.

We all know life can be very busy and overwhelming. With so many things to do and places to be, how can we manage it all? 

It can be difficult to juggle everything in our lives, which leads us to feeling stressed out. Do you ever feel as if you are running in circles trying to keep up with it all? Do you find yourself wondering “when will the madness end?”

Guess what? You can control the events and obligations that you commit to. We just have to learn to say NO!

I know how difficult it can be to say no, especially when it feels like you are letting others down. Yet, isn’t it time to put yourself and your family first? 

True balance comes in the moments when you stand up for and align your choices with the life you truly want for yourself.

In my upcoming online coaching program, I teach busy professionals how to determine the six key roles in their life. Once you determine those roles you will have an easier time deciding what matters most to you. That way you can only say YES to the things that align with your top roles in life. 

I’ll let you in on a few strategies I will offer in my online coaching program!

STEP 1: Make a list of the top ten roles in your life and and jot down a few reasons each role is important to you.

STEP 2: Write down three to five goals you want to achieve over the next six to twelve months. 

STEP 3: Cross off four roles that do not align with the goals you have listed out.

Now you will have an easier time saying no to the things in life that do no align with these top six roles. Of course this will take practice, but you will find your life will be less chaotic! You’ll finally be able to feel less stressed and avoid being overwhelmed. 

If you’d like to learn more about how to manage stress and avoid overwhelm, I invite you to sign up for my mailing list. I’m going to be releasing my first ever online coaching program and offering a FREE 60 minute call in August! I’d love to see you on the call.

To learn more, CLICK HERE to sign up and you’ll receive a FREE GIFT!

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Taking advantage of my new outdoor office and creative space. I'm digging deep and working on building my online brand. I'm creating simple programs to help busy working professionals live a better balanced and healthier lifestyle. Stress, overwhelm and being consistent with health and fitness are 3 of the top pain points that my audience struggles with. If you are a working professional and can relate to this I'd love to hear from you. What are the main things you struggle with when it comes to finding balance in your busy day with work and family? What are some tools that I can create that would help you? Please comment below and share any feedback or thoughts. I also have a free Facebook group called "Stress Free and Balanced Life", if you'd like to be added to it LMK. I will be sharing lots of valuable content in the group. #busylife #liveinbalance #workingprofessionals #selfcare #avoidstress #findbalance #solutions

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I'm so excited to welcome Sonya to the EmpowerFIT family! She will be coaching classes at all three of our locations in San Mateo, Palo Alto, and San Carlos as well as be my first Administrative Assistant! Sonya will have many roles in helping me operate Beachbody, Kelly Scott Fitness (my new online brand) and EmpowerFIT. Sonya has been a Beachbody Coach on The Fit Republic Team since August 2015 and is a certified Piyo Instructor. In July she will become a Core de Force certified instructor at the annual Beachbody summit in New Orleans! I'm thrilled to have the opportunity to work more closely with Sonya and mentor her in becoming a boot camp coach. I can I'll let out a sigh of relief knowing that I'm going to have this lady as my partner-in-crime! 😊 #empowerfitbootcamp #myassistant #girlboss #entrepreneur #onlinecoach #partnerincrime (at EmpowerFIT Boot Camp)

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Stacy has been a part of several of my challenge groups and just won the "Spring Clean Up" for being one of the most inspirational participants. Watching her be true to who she is in each of the groups has been incredible to see. She knows she's not perfect and faces the obstacles she encounters in life. This girl does not let excuses dictate her success. She is 100% committed and focused on the short term goals cause she knows they will lead to big wins! I asked Stacy to share a little bit about her secret to success and how these challenge groups have helped her stay on track. "I joined Kelly's online challenge group as part of my 2017 New Year's Resolution to take better care of my health. I love the taste of the vegan tropical Shakeology, and I have found accountability to be very effective for me. The challenge group was very supportive and full of helpful tips. I was able to be honest about where I was struggling and learned to accept my lapses and move on. By sticking to my commitment, I learned that I was capable of following through. I started pushing myself more during workouts even though my natural tendency had been to go through the motions. A body scan confirmed that I've added 10 pounds of lean muscle and lost a few pounds of fat this year, on a vegan diet! (Yes, I actually gained weight, so don't let the number on the scale stress you out!) Kelly is a great coach because she's encouraging, supportive, and realistic, and she genuinely wants everyone to succeed in their goals." If you'd like to join Stacy in the Summer Strong 21 Day Challenge, comment below and I'll fill ya in on the details. We start June 6th 😎 #inspirational #motivator #noexcuses #trusttheprocess #startthejourney

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A post shared by Kelly Scott | Lifestyle Coach | Outdoorsy Dog Mom (@coachkellyscott)

Wednesday morning date with my boys in the garage gym! So romantic right?? I think so 😉. Kevin and I busted out 12 rounds of our favorite MMA inspired workouts, Core de Force POWER! We enjoy how this program not only challenges our body but our minds. This is muscle confusion at its finest! Coach Bodhi approved too 🐶. Your turn! Comment below and check in if you did your early morning Wednesday workout. What did you do and how are you feeling? Get after your day with POWER and DRIVE. Happy Wednesday! #wellnesswednesday #cksfitness #stayinghealthyandfittogether #wakeupandworkout #noexcuses #mma #getyoursweaton #fitcouple #livehappy #behealthy #onlinecoach #dogmom #bodhithegsp #gsp #workoutdog (at The Scott Gym)

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Top 5 Benefits of Clean Eating

Healthy eating isn't just about weight loss! There are so many other amazing benefits when you cut out processed foods and focus on eating clean and fresh. Studies have shown that those who eat more fruits and veggies are happier, more positive and creative.

Here are 5 reasons why you should clean your up diet that have nothing to do with losing weight!

More Energy: Do you ever feel like you want to crawl under your desk and take a nap around lunch time? The lack of proper nutrient dense foods are typically the culprit. Breakfast should incorporate 3 vital elements: protein, whole grains and healthy fats. When you eat the right balance of these food groups, they help sustain your energy throughout the day.  Try steel cut oats with 1 tablespoon of almond butter and fruit or a slice of wheat toast with 1/4 an avocado and egg or a sweet potato egg scramble with veggies.

Reduce the Risk for Disease: Chronic diseases such as heart disease, stroke, diabetes and cancer are some of the most common health problems that American's face. Yet many of these chronic diseases can be prevented through better nutrition and lifestyle choices. That is why it is so important to eliminate highly processed foods from your diet. They contain extra calories and additives such as sodium, sugar and fats, all of which have been linked to chronic diseases. Your meals should contain about 1-2 cups of fresh fruits and veggies each day. By incorporating these foods into your daily diet, you'll live a more preventative life rather than inviting diseases in.  

Sleep Better: Avoid the late night munchies or leftover takeout! These can reek havoc on your sleep and keep you up tossing and turning all night long. Eating the right foods have been found to improve sleep patterns. Eat lean proteins like chicken, fish, turkey or tofu for dinner and complex carbs that are low in sugar like brown rice, quinoa, lentils or sweet potatoes.

Better Mental Health: Yes, clean eating supports not only physical health but mental health as well. By consuming foods that are rich in omega 3 fatty acids like salmon, peanut butter and flaxseeds can empower your brain function. By fueling your brain with whole foods, you will have better mental clarity and focus! Whole grains like brown rice, chia seeds and whole wheat pasta are energizing and sustain proper blood sugar levels that will help you through your busy days.  

Feel More Full: When you eat the proper balance for complex carbs, proteins and healthy fats you will feel more full and avoid unnecessary snacking. Fueling up your body with this combo of foods will prevent you from overeating which can lead to that gross bloated feeling.

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Just wrapped up a photo shoot for the launch of my online fitness brand. coachkellyscott.com. Thank you to my team: photography done by @kimsayre_sf , hair cut and color done by @hairbyjwl and hair style and make up done by Heather Sanderson. There's no way I would have looked like this without all of you I've been working hard to create content that will serve my tribe of busy working professionals. My mission is to help provide simple to incorporate solutions and programs that motivate busy professionals to prioritize goals so they can lead happy, energetic and high performance lives! Be sure to sign up on my mailing list so you won't miss out on my monthly newsletters and upcoming announcements as my brand launches. When you sign up, you'll receive my "5 Total Body Moves Video to Burn Fat". Go to coachkellyscott.com! #fitnesspreneur #dreambig #loveyourjob #fitpro #onlinecoach #workinghard #entrepreneur #girlboss #healthyandfitness #beyourownboss #9to5hater #liveitup #elevateyourlife #liveoutyourpassion In Health, Coach Kelly Scott

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THE RESULTS ARE IN...... Kevin and I have done many Beachbody programs over the past several years such as Insanity Max 30, Insanity The Asylum, Hammer and Chisel, P90X3 and most recently Core de Force. NEVER before have we experienced a transformation like we have with The 21 Day Ultimate Reset. We have a new found appreciation for cleansing and detoxing our bodies. During week 1 we slowly removed animal product from our diet (meat and dairy) so we could adjust to a vegan based diet for the last 2 weeks. We surprisingly weren't starving and the all natural supplements helped suppress our appetites. The "detox" supplement was made with milk thistle which cleanses the liver. Kevin and I really noticed an increase in our energy level, mental clarity and focus. On top of feeling incredible, we also lost a crap load of weight! Yes we did lose a little bit of lean weight because we weren't doing any intense exercise, we mainly stuck to yoga. That's part of the process and we trusted the process which lead us to our biggest transformations of our lives. Not a bad way to head into our 40's wouldn't ya say? ANYONE can do this program IF you want to seriously jump start the best health transformation ever. You just need to decide to make a 21 day commitment. It will be the best thing you've ever experienced, take it from us!! If you'd like to learn how to you can do the reset with my support and coaching, comment below and I will send you information to see if this program is what you need in your life. #ourresults #theultimatereset #bestshapeever #unbelievable #holycrap #thisjusthappened #fitcouple #detox #milkthistle #preventative #cleanse #weightloss #energy #results #increasedfocus #cksfitness

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Sometimes all you need is a friend to remind you that "you got this". Tag one of your friends below and show them some encouragement and support to make their day a little brighter ☀️❤️. #allyouneedisafriend #yougotthis #support #encouragement #thankfulthursday

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Happy Thankful Thursday! I'm thankful for these 3 ladies! They are friends and teammates and couldn't image my life without them in it. Together we have created The Fit Republic Team and have helped give fitness enthusiast an opportunity to run their own business out of their own home! It's important to have a plan B in case you lose your job or decide you want to try something different. The Fit Republic has created that plan B for over 70 people on our team! Many of them work full time and work their online business for only a few hours a week. If you'd like to learn how you can create a second revenue stream through helping others get healthy and fit and get in the best shape of your life, comment below with your email address or send me a private message. No experience is needed, just the desire to want to learn and the motivation to help others! #thankfulthursday #girlboss #entrepreneur #loveyourjob #workfromhome #balancedlife #dowhatyoulove #helpothers #livehealthyandfit #beyourownboss #chaseyourdreams #opportunity #whynotyou #thefitrepublic #cksfitness

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3 GOOD HABITS TO START PRACTICING NOW

Understanding how to create new habits is essential for making progress in your health, your happiness, and your life in general.

Check out my top 3 habits below and the benefits you can gain by incorporating each of them into your daily routine.

HABIT #1: NEVER STOP LEARNING AND GROWING

“Your background and circumstances may have influenced who you are, but you are responsible for who you become” – Darren Hardy

If you are like me, you are probably thinking “I don’t have time to add anything else to my plate”. I told myself that for 6 years after I graduated college. It wasn’t until I felt stuck in my career and in my life when I decided to make a change and look into how to incorporate personal development into my daily routine.

It’s very easy to find the time to listen to podcasts and audio books if you have a hard time reading on a daily basis. Make your car a place of growth and learning. It will actually help you avoid stress when sitting in traffic and help get your mind right for the day.

You can also listen to personal development when exercising, cooking or doing chores. The minutes you can find in a day are endless.

To get started, think about something you are struggling with or want to get better at. Maybe you want to be a better manager, spouse or friend. Or maybe there’s a skill you’ve been wanting to master like online marketing, eating healthier or putting your dreams into action.

Search for a podcast or an audio book around your topic. Audible on Amazon an inexpensive way get audio books and there are many different apps you can download to listen to podcasts.

Once you have found a topic that will help you, aim to have it finished by a certain date so you can then start implementing what you’ve learned. Implementing is KEY.

I personally was stopping myself from reaching my full potential as a leader and as a coach without adding personal development to my daily agenda. Remember that change and growth take place outside of your comfort zone!

HABIT #2: TAKE BREAKS DURING THE DAY

It’s easy to sit at your desk for hours on end without getting up to take a break. It can feel like wasted time if you take a 5-15 minute break every 60 minutes but what you might not know is how much more productive you’ll actually be when you allow yourself a few short breaks throughout the day.

Breaks can boost creativity, refresh your attention span and help you lower your stress.

Set at timer on your phone or a reminder in your calendar for every 50-60 minutes. When the reminders goes off, stop what you are doing no matter what! Don’t worry, your work isn’t going anywhere.

Here are a few ideas on things you can do during your 5-15 minute breaks: get water, go to the restroom, take a walk outside, stretch, meditate, read or catch up with a colleague. Try to unplug from your phone and computer! Don’t take them with you during these short breaks unless you are using your phone to listen to music or personal development.

After a few days of practicing this new habit, you will notice a difference in your mode and productivity. The work days will seem to fly by and work might even be more enjoyable!

HABIT #3: SNACK DURING THE DAY

Snacking between each meal is important for your metabolism and will increase your energy.  

Many people avoid snacking because they are afraid of gaining weight or they are so busy that they simply forget. But a healthy snack offers many benefits one of them being weight loss.

The goal should be to eat a small snack between breakfast and lunch and lunch and dinner. Even if you aren’t hungry, you should still snack! Never wait until you are hungry to eat because then you’ve put your body in starvation mode. When that happens the muscle on your body is used for  fuel (protein), then the muscle turns into fat!

To avoid this, simply bring 2 healthy snack to work. Maybe even set a reminder on your phone so you don’t forget to eat. When practicing habit #2, snacking will be easier to do and harder to forget.

Here are my top 3 favorite snacks:

Protein shake like Shakeology.

Veggies and hummus

Fruit and a handful of raw almonds

By eating a total of 5 meals a day, you will notice a difference in your waist line and have more control over your portions for breakfast, lunch and dinner.

I hope you found these 3 habits useful! Now it’s time to implement these simple steps. Take action and make small changes in your day that will lead to a happier and healthier you!

If you want more free tips, visit http://coachkellyscott.com/mailing-list to sign up for my email list. I will send you a free copy of my 5 Survival Snacks!

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I'm smiling this morning not because Bodhi is passed out and snoring in my office, but because I'm on day 3 of the Reset and already down 5lbs!! Not only am I down weight, I'm feeling incredible. The past 2 days I've been able to wake up quicker and have more energy in the morning without coffee (remember, my alarm goes off at 4:30am during the week). I put on a pair of jeans this morning that were snug last week and they fit perfectly! This small win will keep me motivated to keep going for another 18 days! The weight that I've lost is a combination of water weight and crap that's been sitting in my gut, kinda gross I know but it's the process of cleanses my system. The hardest part of the Reset so far has been all the prep work for the fresh foods I have to eat. Kevin and I are going to commit to prepping more this Sunday to make the week nights easier. Excited to continue to share my journey with you all! The support I've been receiving has really helped me out! Love you guys!! xoxo - Kelly #theultimatereset #bodhithegsp #gsp #dogmom #resetyourbody #healthycleanse #glutenfree #healthy #happy #cksfitness