Laurie Smith - Nutrition Coach

Meet my Mama.
Karen Elaine Beckett 😇

I didn’t get to spend time with her as a Mama myself. She died 28 years ago today at age 50, 3 months after my first son was born.

But the 25 years I had with her were well spent! She lived fearlessly!

As I always do, I’ll pour a glass tonight, cheers with my boyfriend, tap the table and raise it high to the memory of you, Mama!! 🥂

It’s my BIRTHDAY!!

I’m 53 today and wanted to give YOU gifts because giving is receiving, right?

When I say there’s no strings attached to this, I truly mean it! I don’t want your email address, I won’t heckle you, this is simple my way of celebrating my birthday!

If you want one of these or all three… simple comment below and I’ll get them to you. They are PDF’s in my Google Drive so it’s super simple to grab the link and send it straight to you!

FREE!!
Like… FOR REALS FREE!
🎉

It’s always fun going back to where began! My boyfriend was asked to give the keynote to the ROTC detachment at Montana State in Bozeman where he was commissioned as a 2nd Lt. in 1992, about 8 years before these seniors were even born!

I love watching him speak! He’s so passionate about his message, whatever it ends up being. He’s been a commander of some kind for over a decade and has given countless speeches and makes it seem so easy! I’m in awe every time!

Reminiscing through campus and spending time with friends who are more like family made it a very special trip for us!

It’s a trap! You’ve been stuck in it before and it’s time to GET OUT!

If this cycle resonates with you at all and you’re ready to make a significant change, I’m ready to help you!
I have a few options…

1) A 14 Day JumpStart Your Journey designed to introduce you to this crazy concept of changing your mind to change your body. You do this on your own abs it’s only $47!

2) A 12 week online course called the MindStrong Mind and Body Transformation. Weekly instructional videos, daily audio messages and a Food Tracking Journal. This is a self study for $497

3) The StrongMind Nation Online coaching group. We meet on Zoom once a week to work on your goals to make a permanent, lifelong body transformation! Meet like-minded people who are driven to make a change! Join anytime, cancel anytime, no contract! Only $199/ month for 4-5 (depends on how many weeks in a month) one hour coaching sessions with ME!

4) One on one personal coaching. This is by application only. When I work one on one with someone, I’m all in! So message me and we’ll talk about this one!

“They“ say not to put all of your info with prices out there. I’m supposed to get you to have a conversation with me first. That’s probably true. Talking with me will help you see the value of this kind of transformation. But if I were you, I would want to know this info. So there ya go!
Now if you want the conversation, you know what to do! DM me or go to my bio and hit the link. 👆

✝️ Happy Easter!!

Spring is my favorite season! All the new growth, warmer weather, rainy days making things green and baby animals.

Our risen Lord puts the icing on the cake!

I feel so much more empowered now than at the beginning of the year. This energy of things coming alive and Jesus defeating death breathes life into me!

My Easter prayer is that whatever gifts I’m given will pour into everyone I am blessed to have in my life!
I also pray that as you read this, that you feel His love and the Easter message empowers you as well!

✨He Is Risen! ✨

You’ve heard it 1000 times! You have to be consistent in order to get the results you want.

It begins with keeping a promise.

Imagine if a friend promises to pick you up at the airport and they don’t. Will you have them pick you up next time?

I doubt it! You don’t trust them anymore! You’ve lost confidence in them.

That’s what happens when we promise to cut out sugar.
We already know we’ll break that promise so we hide anything with sugar in it because we can’t have it in the house! We don’t trust ourselves not to eat it!

That’s why it has to start with keeping a simple promise to yourself that you KNOW you can keep!

Promise to make your bed every day. It doesn’t have to be pretty. Just throw the covers up so you don’t see the sheets.
Every day no matter what.

Promise to put the dishes in the dishwasher, not in the sink.

Promise to not drink wine on Tuesdays.

When you keep the simple promises you make, you begin to trust yourself. That trust gives you confidence to keep bigger promises. Like no wine on Tuesdays AND Thursdays. Or going to the gym 3x a week.

Soon you’ll be confident enough to walk into a room full of your favorite vices and it’ll be easy to make the best choices!

Were these lessons kinda scratchy for you?

They definitely were for me!

Lesson 1: It’s all you!!
Yep! You are 💯% responsible for everything you put in your mouth.

YOU choose it.

It didn't go in there because you had a bad day or because you're stressed about work or because your kids are crazy.

Nope... it went in your mouth because YOU DECIDED to put it there. JUST YOU!

This isn’t about shaming you. This is a reality check on the power that you have. If you decided to shove Twinkies in your face, that's on YOU. You decided it. You also have the power to MOVE ON!

Lesson 2: Own your reality.

Avoidance is how you make reverse progress. It’s how you go from “on track” to “off track”.
It's not MORE true if you face it.
It's not LESS true if you face it.
So just face it! I didn't say ACCEPT IT! I said FACE IT! There's a difference! (That’s a whole new post!)

Lesson 3: You haven’t earned it yet.

Easy is earned.

I’m not saying you don’t DESERVE it and I’m not saying you have to be anybody special because you already deserve it and you’re already someone special!

I’m saying PRACTICE!

Practice redirecting thoughts.
Practice paying attention to food that makes you feel s**tty and good that makes you feel great!
Practice keeping promises to yourself.
Practice becoming the person who takes impeccable care of herself!

Practice makes it easy.

Save this one! You’ll need it when you’re grumpy about the scale not moving!

Which one shook you up the most??

🍪 IT’S GIRL SCOUT COOKIE SEASON!!! I LOVE Thin Mints!!
(They really should have a Thin Mint emoji!) 🍪

Once upon a time I would buy at least 10 boxes... And I was a whole sleeve kind of girl!!

I was also was justified because, I mean... Girl Scouts, right??? Once a year!! THIN MINTS!! 🤤

👧 I tried to say no because I wasn’t “allowed” to eat cookies on my diet. But… Girl Scouts!!

🙈 Then I HAD to hide them from myself (which never works btw!)

👉 Here’s the secret to enjoying your Thin Mints and still reach your fat loss goals…

You decide to!
☝️You decide to eat one.
☝️Then you get to decide again.
☝️Then again.
☝️Then again!!

Behind one Thin Mint is NOT another Thin Mint. It’s a CHOICE!

You have that power! Use it!!

🍪 What’s YOUR favorite Girl Scout cookie that you will embrace as a box full of CHOICES this year?? 👇

More pics of our trip to Cozumel 🌴🏖👙☀️

This was our second trip there, same hotel, same dive shop but a very different experience!
😈 130 ft dive down the Devil’s Throat.
🦈 Emerging from a swim through to 2 black tip sharks.
💰A mishap landing us a really nice upgrade.
🌦 rain than I wanted but still so beautiful! 🌈

🙏 I am so grateful that we get to have these adventures and that my body allows me to! If there was ever a reason to take care of myself and my body, this is it! ☀️

Today marks the 1st Anniversary of my unilateral mastectomy, the day I lost a part of me but gained the rest of my life!

We caught it early.
I was lucky!

I often feel guilty for calling myself a survivor because we caught it so early and were able to get rid of it quickly with no radiation, no chemo and no drugs. I had a breast removed and the other one altered… that’s it! That’s all! Which doesn’t seem like a big deal when so many other women have to do so much more for an extended time to survive.

Why did I “get off so easy”?

They say God only gives you what you can handle, which doesn’t help where my head goes AT ALL!

😕

So here’s how I fix that stupid spiral…

I caught it early!
I. Caught. It. Early!!!
I took the time to schedule a mammogram.
I took care of my body long before this diagnosis.
I was healthy and strong going in to surgery.
I took care of my mind going into surgery.
I recovered fast because of all that I’ve done for myself BEFORE, DURING AND AFTER SURGERY!

I cried, I was scared, I was angry, I laughed, and I was grateful through it all and still!

A full year later I’m still not done… I have another surgery after the first of the year because it turns out… it’s pretty damn hard for humans to recreate what God gave us!

I’ll never be the same.
And that’s good news!
I’m proud to call myself a survivor and proud of the fact that I “got off easy” because of the hard work I did before this happened, while it was happens and I’m proud of continuing that self care while I walk the path of a survivor.

So… in honor of all the pink warriors out there… take care your body ladies!! All the time! Not just when s**t hits the fan! Do your self exams, become familiar with your girls and get your squishes done!
🎀💕💗💖💞💓🌸🎀

❤️ We take care of what we love.

❤️ Stop listening to yourself and start talking to yourself.

❤️ You can still love yourself and be a work in progress.

A million quotes out there that are so good and we think... Wow! That’s so good!

But then we forget them.

This one, though!
Don’t forget this one!

It makes the work you do so much more enjoyable which equals sustainable which equals consistency which equals RESULTS!

It’s one week away!!

I’m so excited about our Monthly Wellness Chat next Monday! This one is going to be SO GREAT! It’s about my fave... NUTRITION! And we have an incredible guest speaker this time... Erin Green. She’s a registered dietitian and former pro-triathlete and has a great podcast called Middleish - A Podcast About Moderation in All Things. Check it out👇

https://open.spotify.com/episode/3Ai0aXtogrwN1SGhgNy0ap?si=il7khbhET82rePfJ6Y7eZQ

Ok!! I KNOW you have questions! Every day you question what you’re eating, what you’re doing, what you’re not doing...

I KNOW you do because I do, too!

❓Is this organic?
❓Does it matter?
❓How much is too much protein?
❓Is olive oil better than coconut oil? How about safflower oil? Is that ok?
❓Is one cookie really that bad?
❓I haven’t been hungry all day, what’s wrong with me?
❓I’ve been starving all day, what’s wrong with me?

And that can happen to me in less than a day!

Drop your questions in the comments below... pick the brain of an very talented and knowledgeable dietician and get some insight from the Fab Five in our Wellness Chat next Monday, April 5 at 1:00pm MST.

Click this link to register for the Zoom. You’ll get an email with the Zoom link to participate in your own progress!! And... it’s all FREE! 👇

https://us02web.zoom.us/meeting/register/tZ0lcu-grzwsGdJJJP9tSzrPO2f6s37VAf7L

🛑 WAIT!!!!

☝️ If you’re not in our Wellness Chats free FB group yet, head over there with this link and join. If you miss the Zoom, you can catch the FB video but ONLY if you’re in this group! 👇

https://www.facebook.com/groups/723555805021730/?ref=share

It’s free, no drama, no pressure, just a great community of people doing the best they can to be healthy and live their best life!

Ok friends... here's the BLUF (bottom line up front)... some basic truths:

1) You need to be in a calorie deficit to lose body fat

2) Whole, real food is better than refined and processed food

3) Exercise is good, it will help you to be in a calorie deficit and make you stronger

4) Having sugary treats and drinks every day is not ideal to losing body fat

If you do these things, you'll see results. Yes?
Does anybody disagree with this?

These are the basic rules of any diet, EVERY diet!
And you know these things.
It should be simple!

But it isn't!
Why is it so hard?
Just create healthy habits, dammit!!!!

All 4 of those focus on the wrong thing.
They focus on changing the behaviors without addressing how we THINK about the behaviors, about food, about ourselves, about our circumstances, about EVERYTHING!

Change has to start from somewhere else, not simply changing the behaviors because that doesn't stick. I know this because I've told countless people to "just eat these foods on this list, count your calories, hit your macros, move this much and you'll get results!"

Simple! But not!

Change has to come from re-training how we think, what we think, why we think what we think and THEN we will be able to actively participate in taking action on DOING those 4 things mentioned above.

Close the gap between KNOWING those 4 things and DOING those 4 things by dealing with what's in the frickin' gap!

YOUR THOUGHTS!

Make change easy on yourself!
Change your mind. Change your body!

Today at 2:30pm... come to Clubhouse where I’ll be sharing my struggle with body image and how I overcame it (or if I even did yet!)!

👇 Link to Clubhouse is in the comments.

Need an invite to Clubhouse?
💬 Message me!

I was never excessively overweight. I’m not sure if I would’ve been considered “obese“ by definition (>32% body fat) because I didn’t have a solid number on my body fat percentage.

I hated my body!
I hated who I was because of my body.

I didn’t need to be overweight to feel this way because even when I changed it, when I became at fit and lean competing in figure competitions, I still hated my body and who I was because of it.

Never. Good. Enough.

body image.
Body shaming.
Feeling like you’re “less than” because of your body.
Zero confidence.
Self worth wrapped up in what you look like.

So many of us struggle with how we look and how we think about ourselves because of how we look and we have to start talking about it on a deep level in order to unwrap it and move past it.

Join me today at 2:30pm on Clubhouse (link in the comments) to hear my story and the stories of other women who are ready to shine a light on body image and body positivity.

Happy International Women’s Day Ladies!

Women lifting women... that’s REAL strength!

💕💞💕💞💕💞💕💞

Seems appropriate this year!

What are YOU giving up for Lent?

This road that you’re on... Highway Life... it’s the only road there is!

There is no other road and it‘s one way.

Who do want to be on this road?

I can’t even!!❤️💙❤️💙

He is... I have no words right now! You finish it! 👇

❤️ LOVE ❤️
The only power there is!

Celebrate it!

Every Day is leg day!🏋️‍♀️

Ok, maybe not EVERY day, but there’s definitely no chest days for a while!

I’ve been lucky in that my first surgery left me with my right arm to pick things up... “things” being weights (and my grandson 💙). This surgery took out both arms!

I can only lift 10 pounds which I’m assuming is 10 pounds per arm so my logic says I can lift a 20 pound plate, right?

Only there are no 20 pound plates, only 25.

🤓 So my thought process tells me that 10 pounds is for the average woman undergoing breast surgery and I’m not average! Soooooooo.... I can add 2.5 pounds per arm no problem!

And so I do!

Lessons today?

💡HOW you lift certain things is very important!

💡Just because you can, does not mean you should!

Right???

This makes total sense!

We think, “Yeah! I can do that! I’ll just think about the next 24 hours and make great choices, just for today!”

And we do it!! We make great choices and feel good about it!

And then we step on the scale the next day and nothing’s changed.

“Just focus on the next 24 hours.”

Ok... I can do that again!

And then we step on the scale again the next day and we’re up a pound.

“Just focus on the next 24 hours.........”

How many times will you focus on the next 24 hours before you give up?

There is so much more work to be done than simply focusing on the next 24 hours. This is a great start, but when the needle doesn’t move, what will you do?

How will you move forward?

What other tools do you have that will get you through the NEXT 24 hours when the needle gets stuck?

Go to the link in my bio and click on 14 Day JumpStart Your Journey. Use promo code 25OFF and fill your toolbox to get through ANY 24 hours! 👆

The results of a starvation diet...

I was probably 120 # in this pic, eating maybe 1000 calories a day.

This was the beginning of my food obsession.

From here I launched into the bodybuilding world and lost my food freedom.

It took me 3 years to get it back. 3 years of counseling and re-wiring my mind. 3 years of practice flipping my thoughts and coming out of some nasty body dysmorphia.

I might look like I’m ok, but when I see this pic, I’m reminded how far I let myself go being controlled by food and anxious about my environment every moment of every day.

This person was not healthy!

I’m so grateful that I see food differently now. And that see myself differently!

It took 3 years but I’m not finished yet. I still fall into the negative trap my past has left me with.

Which is why I practice! All day, every day! And it gets easier and easier!

What do I practice???

Well, that’s for me to know and you to find out!

Message me if you’re curious! 🤗

😂

Only for most people who have struggled for years trying to lose weight, this isn’t funny.

Food isn’t even the problem here!

It’s the DIET mentality that lets us believe food is the problem.

In reality, the failure isn’t the food, it’s what we THINK about the food.

We give food all of our power and we let it decide whether or not we are successful. It’s in those moments when we are faced with a temptation and we start telling stories and using excuses that we’ve rehearsed over and over again when we give good our power.

Those moments when we’re about to make a choice to give in or stand strong, that’s when we gotta slow the bus down so it doesn’t run us over and begin questioning our excuses.

Rewrite that dialogue!
Take your power back!

About three years ago somebody that I barely knew called me a unicorn.

He was a fascinating human, I’ve never met anyone like him! What’s crazy is that I can’t even remember his name! But maybe I wasn’t supposed to remember his name, only his words.

🦄 Then a friend gave me a birthday card that said I was a goddamn magical unicorn.

🦄 Then others began gifting me unicorns like stickers, toys, an ornament, a teacup and this cute headband. I even bought a unicorn Halloween costume!

Now I see unicorns everywhere!
🦄🦄🦄🦄🦄

In a world where I can believe anything and become anything... I choose to believe I can become a unicorn! 🦄

Damn straight!!

Up early!
Biting stuff!
Chasing s**t!

🦈 I eat sharks on Mondays!!

🌀 Fun Facts about Laurie!

I used to throw pots!

I started in 2003 when my youngest was in kindergarten and my oldest was in 3rd grade. My husband deployed for what was supposed to be 30 days. But it turned into 5 months! Remember the “Shock and Awe” of tracer fire on CNN? I had to quit watching the news and this was a perfect distraction!

I never sold anything, just made them for family and friends.

I miss this creative part of me. I’m doing different kinds of creating now and I’m loving it but I’ll get back to this soon!!

👇 What is something you do (or used to do) to tap into that creative part of you?

Can I get an AMEN? 🙏