Lose It With GPM Weight Loss

Greater Pittsburgh Medical Weight Loss is your local, personalized health program that will not only help you meet your weight loss goals, but will revolutionize your lifestyle.

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Summer fresh spring rolls – vegan + gluten-free…RECIPE

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Goals are individual, not universal. Just because someone can run farther, lift heavier, go longer doesn't mean your effort isn't just as valid. So work hard for you and your own goals. Progress will come.

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(Vegan & Gluten Free) Roasted Garlic Sweet Potato Pizza Crust

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Would Losing That Last 5 Pounds Make You Happier?

By Emily Cassel

So often, we think our lives would be so much better if we had something that we don’t currently have.

More money, a lean and toned body, a partner who loves us, our dream job… you know the drill.

I want to share a little secret with you today: there is no cure-all solution for living your best life and being happy.

Simply put, even if you are able to obtain something you believe will solve all your problems, chances are, it won’t. And why is that?

Because by waiting for your circumstances to change before something in your life can improve, you place your personal power in the hands of something that you may have no control over. That’s disempowering!

By choosing to sit in the passenger’s seat of your own life, you’re sending the message that those things that would make you feel fulfilled aren’t really that important to you, which means they probably won’t ever happen.

I hear so many women talk about how they have to lose 10 pounds before they take an incredible vacation. Do you really? Are you going to let the number on a scale dictate how much fun you have and how present you’ll be on a gorgeous beach surrounded by amazing food and people you love? I sure hope not!

A number on a scale does not determine your worthiness to be able to do the things you want to do with your life. 

If you think you have to wait to take a vacation, start a business, buy a sexy dress, start dating again, or anything else, I want to share this reality check with you.

Plenty of people have everything they could ever possibly want—a great family, lots of money, the perfect body, a sexy car, a gorgeous home, lavish vacations… and still, they feel empty inside. Why?

Because they’ve only ever focused on the external goods, instead of the internal foundation. What’s the point of having all of that “stuff” if you can’t appreciate it or be happy about it? There isn’t one!

The truth is, the way we feel on the inside acts as a magnet for what we’ll receive externally.That’s why it’s so important to fill yourself up with things that make you feel incredibly happy and excited to be alive! Plus, there’s an added bonus to this new perspective: when you do fill yourself up first, the things that no longer serve you (like extra weight) will fall away, and you’ll open the floodgates of fun and get more of it!

You’ll be so focused on adding more enjoyment, pleasure, and bliss to your life while doing things that you love that there won’t be any space for bad habits that have kept you feeling stuck in the past. You’ll have a new sense of energy and motivation overall, which will naturally spill over into the way you move your body and nourish yourself with fresh vibrant foods. You’ll increase your confidence and self-worth, and begin to realize that in order to really love yourself to the best of your ability, and to have more energy to do the things that light you up, you’ll need to deeply care for your body. Which means you’ll start to do things differently. Mmmm… that’s almost effortless, right?

So, to kick off this new cycle, I’d love for you to make a list of the things you’re telling yourself you’ll do when you finally meet your goal weight.

After you’ve created your list, schedule those things into your yearly calendar and make them happen (regardless of your weight now or at the scheduled time)! Setting a deadline is one of my all-time favorite ways to ensure my success with a goal or intention!

Once you’ve done this, you can reverse-engineer which actions you must take between now and the scheduled event.

I’d love for you to add your list of fun, fulfilling commitments to the comments section below so we can continue the conversation and hold the vision and intentions for each other!

Start living your best life NOW. Stop waiting to be really happy! We never know what tomorrow holds, and the fact of the matter is we’re not going to be here forever. So, why wait?

The present moment is the only one that actually exists, and therein lies the opportunity to change your life. It’s not as much about the five, 10, or 20 pounds you’d like to lose, but about the total experience of your life.

So if you’d like to make NOW the moment you change your life, set up a free Empower Session 1:1 with me. I can’t wait to speak with you, and support you on your journey, soon!

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Get Ready To Work Out With These 5-Minute (Or Less) Motivation Tips

It may take you hours or even a few days to choose the right workout for you. But it only takes a few seconds to decide that you don’t feel up to going to the gym. Allowing your body to rest is an essential part of fitness, but opting out of a workout because you’re feeling lazy is the fastest way to halt your progress. The next time you’re thinking about skipping a trip to the gym, try one of these three 5-minute motivation tips.

Create A Motivation Calendar

Before you start your new workout routine, create a fitness calendar. Mark your start day, end date and goal on the calendar. Every day you successfully complete the day’s workout, put an “x” through the day. It may sound like a simple act, but marking off the day after completing your workout can help track your progress and boost your morale. Replace the calendar images with photos of your favorite athletes or motivational quotes. 

Any time you’re not feeling up to working out, or doubting your progress, take five minutes to look at your calendar and remember why you started.

Stand Up

Seriously, it works. Studies show that moderate movements can increase energy levels to get you ready for your workout. The next time you’re driving home, or sitting on the couch and rethinking your workout plans, get up and do jumping jacks for one minute. 

This short burst of movement will boost your energy and get your fitness mindset back on track. Obviously, if you’re driving, please wait until you’ve safely reached your destination to start jumping.

Pack Your Bag Ahead Of Time

Every night, before you go to bed, take five minutes to pre-pack your gym bag. Make sure you have all your clothes, shoes and a healthy snack. Taking the time to do this the night before will ensure that you have everything you need to complete a workout. You’ll no longer have the excuse of: “Oh, I forgot my socks! Well, I guess I’ll skip the gym today.” 

Pre-packing also makes it easier to go directly to the gym from work or after a day of running errands. Even a 5-minute workout seems to be asking a lot. But a pre-packed bag eliminates the temptation to just stay at home after getting home from work instead of changing and hauling yourself out to the gym.

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Southwestern Burrito Bowl Bake