Tag Archives: former athlete lose weight

Easy Peasy Chicken Fajitas

Can I just say that it is SO nice having a “big” kitchen again??

I’m not sure if I ever really posted a picture of my kitchen in NYC, but the only counter space I had was consumed by the microwave.

When I needed to use a cutting board, I had to place it over the kitchen sink because there wasn’t room for it anywhere else!  Lol!

In my new place here in AZ though, there is counter space galore!

All that room has me reenergized to cook again and spend more time in general in the kitchen trying out recipes.

This is always good news for you guys, because I’m no recipe scrooge.  When I find something I like, I LOVE to share it.  Which is what I’m doing here today!

**Side note: as part of my new program Carb Rehab (goes on sale next week) you’ll get several yummy recipes!  So keep an eye out for it!

Anyway, these fajitas were something I whipped up real quick one evening, and they made for a fast, filling, guilt-free dinner.  I’ll take that any day of the week, wouldn’t you??

Enjoy and let me know what you think!

easy peasy fajitas
(most of) The fajitas ingredients… the pepper and garlic were
thrown in at the spur of the moment.  I live on the edge like that.

Easy Peasy Chicken Fajitas
makes 2 servings

2 chicken breasts, cooked and sliced (here I used pre-cooked Trader Joe’s chicken breasts to save time)
2 Tbs extra virgin olive oil
1 medium yellow onion, halved &sliced
1 green bell pepper, halved & sliced
10 oz white button mushrooms, cleaned & sliced (here I used the pre-washed and sliced kind from Trader’s Joes)
1 Tbs ground cumin
1 Tbs chili powder
1 tsp red pepper flakes (less or more to taste)
1/2 tsp garlic powder
Salt and pepper, to taste
1 avocado, pitted & sliced
6-8 Romaine leaves, rinsed & patted dry
1/4 c black olives, chopped

Heat olive oil in a large skillet over medium high heat.  Add the onions and mushrooms to the skillet.  Saute until onions begin to soften, then add the pepper.  Continue to cook until mushrooms are browned, about 10-12 minutes total.

Throw in the cooked chicken and seasonings.  Stir to combine and leave pan on the burner that you just turned down to medium low until chicken is heated through.

Serve the fajitas with romaine leaves instead of tortillas as a low carb meal.  Top with avocado, salsa, and black olives.  Note:  If you opt for carbs/tortillas, omit the avocado and use corn tortillas (warm em up too!).

<3 Lauren

How the NYC Sanitation Department can help you with your New Year’s resolutions

It was so exciting to spend New Year’s Eve in NYC this year!  While I did NOT stand with roughly 1 million people in Times Square in the 25 degree weather to watch the ball drop, I did get to see the whole area in its before and after states.

The before state wasn’t all that bad.  There were tons of barricades everywhere and NYPD’s finest were out en masse at every corner.  The streets were in their typical “clean” state, so there was some trash but not all that much.

 Times Square before
This is what Times Square normally looks like. On NYE,
they also had barricades and a stage (photo courtesy of bustler.net).

However as I walked home at about 2am on January 1st, the picture was pretty different.  The barricades were being picked up, and there were still plenty of cops out.  The trash situation though was VERY different.  There was confetti EVERYWHERE and garbage all over the place.

The garbage was piling up in the stairs for the subway’s entrance, all over the sidewalks and blowing down the street.  It was food bags and cups, beer cans and bottles, and plastic bags and food containers from any restaurant you can think of.

 Times Square after
This is just some of the leftover mess after the NYE party
in Times Square (photo courtesy of mikeip.com).

It was pretty astonishing the amount of trash that people left on the street.

Even more astonishing though was what I saw when I went to the corner market about 6 hours later….

The city looked normal again!!  The barricades were gone, the number of cops out was back to normal, and all the trash was gone!

I learned later on the news that crews had spent the early hours of 2014 cleaning up 50 MILLION POUNDS of TRASH!  That’s a whole lotta garbage picked up super super fast.

Seeing all the garbage and how quickly it was cleaned up got me thinking about how we tend to perceive the holidays and New Year’s resolutions, in general.

We guilt about how we indulged in treats and drinks and skipping workouts during the holidays.

Because of this guilt, we feel bad and want to get “back on track” as quickly as possible and clean up the trash in our lives.

So what do we do?  We overhaul everything in our life at all once via New Year’s resolutions - what we eat, how we’re working out, how we budget/spend our money, etc etc etc – we change it all.

I call this the “pre-season perspective”. 

In order to completely overhaul so many aspects of your life, you’d have to have a pre-season perspective where you do nothing but think about the things you’re trying to change.

The problem is that we’re not on a team anymore where we have the luxury of quitting everything else in our life while we get our eating on track or while we re-ignite our gym routine.

We can’t put all our energy to these new habits anymore cause we also have families, jobs, friends, and a myriad of other demands on our willpower.

I’m not suggesting that you don’t have more than 1 goal for the year.

I am suggesting that you take a strategic approach to accomplishing those goals for the year.

If you’ve signed up for my email newsletter (did you know you get a free gift when you sign up that includes a workout, a meal plan, and stress reducing tips??), you know that I’m all about focusing on making one change in your life at a time.

Why is this?  The research shows that when you focus on making a single change in your life (i.e. incorportating 1 new habit), the chance that you’ll successfully implement the change is around 80%!   Those are some damn good odds!!

Interesting thing is, when you try to incorporate two changes at once that are both new to you (like 2 New Year’s resolutions), the chances that you’ll actually create a habit for either one drops to 30%.

If that doesn’t blow your mind, just stop reading.  [No no, don't do that.  The point is, that should reeeeeally make you think about how you go about making big changes in your life.]

Here are some examples of how to successfully implement common New Year’s resolutions.

Resolution:  I want to eat better.

Steps to success

-Start with observing/recording everything you eat and drink for one week.  Don’t make any changes, just observe.

-Pick 1 meal to change.  Maybe swap your sandwich at lunch for a salad, fast for 12 hours overnight (don’t eat from 8pm-8am), instead of cereal make a protein shake for breakfast, eat mainly lean protein and veggies at dinner, etc.

-Do that single action/swap till you’re doing it without really thinking about it, until it’s effortless.  This could take a few weeks, so be patient with yourself.

-Add the next change (different meal, more water, extra veggies at a meal, snacking on veggies and nuts instead of chips or crackers, etc.).  Keep making changes in this way until you’re eating the way you want to be eating and that works for YOU.


Resolution:  I’m gonna workout more.

Steps to success

-Start with observing – how often are you working out now each week?

-Schedule an additional 1-2 days working out at most, and pick an activity you like to do.  If you don’t know what you like to do, you could sign up for classes to try something out for a few weeks.  You could also try the workouts in my GET SMART workout program.  It’s 4 weeks worth of workouts that need minimal equipment (read: no gym membership).  Check it out here!

-Workout these extra days for a few weeks until it’s easy and it doesn’t feel like a chore anymore.

-At this point, add another day or a different type of workout until that becomes effortless, too.  Continue making changes this way until you’ve got the workout schedule you like and will do!


So before you decide to adopt the pre-season perspective and go all-out to clean up the figurative 50 million pounds of trash overnight, step back and take a moment to pick the most important thing to you.   Work on that change first.

Leave a comment below with what you decide to focus on changing first!

<3 Lauren


The Best Way for Former Athletes to Lose Weight

UPDATE:  Hey y’all!!  So in the post below, I share the secret to getting in shape for good (hint: it’s your lifestyle:)).  Trust me, I know it can be overwhelming to think about changing your lifestyle cause I’ve done it myself, so I’d recommend changing one thing at a time.  As former athletes, we tend to have an affinity for exercise, so many times it’s easier for athletes to change up their workout routines FIRST before changing up other aspects of life in order to lose weight and get back in fighting shape.  

To help support you as you take your first steps towards changing your lifestyle, I created a 6 week DIY exercise program that you can learn more about by clicking here.  The workouts are ass-kicking and in a word, AWESOME.  So read on, grasshopper, then check out the DIY program :)

<3, Lauren


It’s not a magic pill.  It’s not a crazy “eat only caviar and radishes” diet.  And it’s not a workout routine from some trainer to the stars.

The secret to get back in shape is to alter HOW YOU THINK so that body change becomes a lifestyle – a journey really - instead of only a crash diet.

To adopt a new lifestyle, it’s going to require a shift in your thinking and perspective.

Maybe you just need to tweak your perspective a little – or maybe you need to tweak it a lot (**raises hand**).  But whether you’re looking to hit cardiovascular goals, strength goals or lose some body fat permanently, you’re gonna need to change up your definition of “better” options.

Change your mind, change your life

Let’s ruminate on this a bit…

Back in our heyday, “more” usually got us the results we were looking for.  More practicing, more eating whatever, more running, more studying, more partying, more late nights, more intense workouts…  It all focused on “more” in order to get results.

Welp, not anymore.

If you’re going to lose weight as a former athlete, you’re going to have to learn that “more” is not better.  BETTER is better.  That is something that my mentor’s husband and a founder of Metabolic Effect (Jade Teta) likes to say.  And it’s worth repeating.

More is not better.  BETTER is better.

This is what I mean by a change in perspective.  This is why I’ve had to look at life through different lenses.  The “more is better” perspective worked in the past, but I’m seeing that more of something doesn’t necessarily get me the results that I’m looking for.  Instead of just doing more, I can see better results when I make “better” choices.

Let me give some specific examples of what this means in my life.

It means I actually don’t need to hit up the gym every single day of the week for at least 1 hour or more.  It means I shoot for efficient workouts, not longer or more frequent workouts.

It means that instead of carb-loading like I used to the night before the game (or just eating a ton of carbs in general), I make better choices about WHICH carbs to consume and figure out my optimum amount of carbs.

I remember sometimes deliberately pacing myself during Belmont practices cause I didn’t want to be dead by the end of the session. [And subsequently have to run more because I was one of the last people to cross the finish line in sprints - ugh.]  Adopting the “better is better” approach means instead of pacing myself in order to get through the workout, I push as hard as I can until I get breathless, my muscles are burning, the weights I’m lifting feel heavy and I’m hot and sweaty.  And I rest when I need to.

[Of course I sweat at the drop of a hat so that part is not too tough for me]

It also means that instead of constantly pacing myself in life, I intentionally push myself (maybe at work or with family stuff), then I set aside time for relaxation and recovery time.  So it means I carve out time in my schedule for things that truly rejuvenate me instead of just zoning out in front of the TV or mindlessly surfing FB or Twitter.  I don’t need more downtime, it means I need better spent downtime.

It also means I set boundaries in my life and enforce them.  I don’t take on more things because I feel like I have to.  I better invest my time in things that I REALLY want to do and things I feel like I can really contribute in.  

See?  More isn’t the answer.  Our lives have changed drastically since our college or high school sports days.  Our bodies are different both inside and out.  We have stress we didn’t have before.  We have families.  We have taxing jobs.  We have bills.  So the approach we took in the past probably won’t work anymore.

We have to find better ways of doing things, and I believe that changing our thinking will allow us to do just that.  To me, that is the “better” approach.

I firmly believe that when you change your thinking, you truly can change your life.  And while it’s not easy, it’s possible.  And if you set out on a fat loss journey, I can guarantee you will learn TONS about yourself and your body in the process.  And I’m guessing lose some weight and improve your health along the way ;)

So tell me, are you in it for long haul?  Leave a smiley in the comments if you are, and if you have any questions, please feel free to find me on FB or Twitter and ask away (see right side of this page).  I’m always here for ya!

<3, Lauren


UPDATE Cont’d…. Remember if you’re interested in changing up your workout routine to something that’s BETTER (not more), then check out this awesome program I made to help you transition to a smarter lifestyle.