Why You Should Give Into Cravings


Most fitness/ weight loss coaches or trainers are going to tell you to stay away from XYZ. Don’t eat that ice cream, chocolate, cereal, peanut butter, waffles, whatever because you’ll stay fat. But that’s not how I roll, nor is that what I recommend.

Everyone who says they want to lose weight, and have a significant amount to lose, almost always jump to some drastic diet so they can quickly lose the weight and be skinny. Well the body, and life in general, don’t work that way. I can almost guarantee that if you go from junk food junkie to no carbs, no sugar, no anything you’re used to eating, you’ll quit within a few weeks or months and then end up going back to the food junkie you were because losing weight is “too hard”.

And I agree, if you do it that way then it is hard! Completely cutting out anything you ever wanted and enjoyed is no way to live, even to get healthy or thin. Take it from someone who’s done all that, its NOT the way to go.

Also take it from someone who changed their eating habits for a lifetime, lost 50lbs got healthy, strong and fit, that THAT is the way to go. I still eat chocolate, and cookies, and my favorite cereals. On a daily basis? No but I don’t crave all that daily either. But I will admit I pretty much eat a small piece or two of dark chocolate everyday and I’m still losing the 40lbs of baby weight I gained. Is all the weight I gained just falling off my body? No, but it’s still coming off and I’m getting strong again and toning up and feeling energized, and I still had cheesecake, and candy and goodies on Christmas and Christmas eve. And NO I didn’t punish myself for it either. I didn’t feel guilty, it felt great actually.

You think I’m selling you some BS but I ain’t about that.

See, I think you should give into cravings, not the kind that say you should eat an entire bag of Doritos or cake on the daily or donuts every morning for breakfast. Those aren’t cravings those are BAD habits. No, I’m talking like if your with friends and everyone’s getting dessert have a couple bites! If it’s a holiday eat a piece of pie, and then get back to eating healthy and for your goals the next meal or day. And one piece of cake doesn’t “ruin” your diet and give you an excuse to chow down from then on. (I’ve used that excuse.)

One thing I’m going to say is, get some patients for the LOVE!

Seriously, it’s like if you aren’t at your goal weight in 30 days and you want to quit, you’re being absolutely ridiculous. (This used to be me so I can say it.)

I’ve given myself 6 months to get back into shape. 6 months to lose 40lbs of baby weight. Not a month or even three. A HALF year! Why? Because it takes time to do it in a healthy SUSTAINABLE way. Sure, I could do something drastic and probably lose it faster but I don’t want to and it wouldn’t last.

So give into that craving for a piece of chocolate.

Have a waffle for breakfast once in a while. Or better yet, make a whole wheat protein waffle, top it with some Simply Fruit jam instead of butter and syrup and eat it every day. Losing weight, getting lean and healthy doesn’t have to be hard. It is what you make it.

It is what you think. If you think it’s hard, it will be. If you decide that you love eating healthy, then you will. If you think it’s what you want, then it’s what you want. Mindset is EVERYTHING.

And honestly the second, and I mean the SECOND you tell yourself you CANT have something, you want it. I don’t know why, it’s the human condition, but once you cut yourself off from food you love, you’ll crave it mentally and eventually binge eat it. Wouldn’t it be better to just eat it when you REALLY do want it? Feel the difference between “I CAN’T have that” to “I DON’T want that”, and seriously, learn to know the difference between really wanting something and boredom eating.

Boredom eating is a killer! Get control of it. I really know and believe that it’s a mental battle. You are what you think about. Also the less you eat junk, the less you crave it. Keep that in mind.



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Should You Try Intuitive Eating or Count Macros to Lose Fat?


As someone who hates counting and tracking calories and macros I want to tell you that intuitive eating is the way to go, but I might be steering you in the wrong direction if I told you that. Intuitive eating is what has gotten you heavier than you want to be in the first place because you eat when you feel like it so here are the stipulations.

See, real intuitive eating is eating when you’re hungry and stopping when you’re full. No boredom eating or snacking or eating because something sounds good. Eating only when hungry sounds simple, and it is! It’s pretty much what I preach about in my book but here’s the thing. This only works if the majority of your foods are coming from a mostly unprocessed, whole foods diet. Mainly because these foods are low in calories yet filling with no added sugars, sodium or fat.

But if I said yes, just eat when you’re hungry, stop when you’re full and you kept eating a diet of mostly unhealthy foods, you probably wouldn’t see any results. Most people who are overweight, over eat. But sometimes your don’t think you’re overeating, but your consuming too many calories and may still be hungry at the end of the day.

So if you want to eat an 80-90% healthy, whole food diet, like lean meats, veggies, fruits, whole grains like brown rice, and other raw foods then intuitive eating is the way to go as long as you eat enough protein and follow a few simple rules, like protein at every meal, only eat when hungry and stop before you’re too full. You’ll be healthier, get leaner and you won’t have to worry about tracking for the most part.

Now if you still want to eat bread, pizza, boxed foods and other things one wouldn’t consider too healthy you’re going to have to track everything and you’ll probably end up being hungry if you don’t go over your calories. I wrote an article about how to track macros HERE

If you’re just starting on a fatloss/weight loss journey or like me starting on it a second time after having a baby then I recommend tracking your food AND eating a mostly whole foods diet. You need to know where you should be because your intuition or what you think is your intuition could be off from over eating for a long time. You could be eating too much and not know it.

I know tracking is annoying but I recommend doing it for at least a month. Then you can get an idea of how much you should be eating. Again, read my blog post about Tracking Macros (carbs|fats|protein) HERE



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A Guide To Happiness In A Crazy World

Happiness thebombshellinitiative

I remember being an 18 year old girl, who just graduated high school and was completely lost. My parents had gotten divorced, I didn’t have a lot of friends, and I didn’t want to go to college. I had absolutely no direction. I would spend hours upon hours most days writing a novel I was working on, shut up in the home office. I took a part time job at Big 5 Sporting Goods only because my step mom talked me into it. She told me she was worried because I wasn’t doing ANYTHING but being cooped up in that office all the time writing. (By the way it was an epic like 400 page fantasy that ended up getting lost. Back then we didn’t have “the cloud”… sad face)

It was good for me to work. It got me out of the house and forced me to associate with other people but being a part time cashier was far from my dream job. Most days I woke up in a bad mood.

I asked my coworker once “do you every just wake up pissed off?”

He looked at me with some concern but laughed and said, “No!” he was a happy guy.

But I did, and often. I didn’t know then why I was pissed off. I just was. I had a lot of built up anger from my parents’ divorce, from me gaining so much weight, because boys didn’t like me, from losing friends because I became a recluse, and from having no foreseeable future.

I wanted to be an author, but everyone told me that it was too hard and that they don’t make money. I kept writing anyway because it was literally the only thing that gave me joy at the time. I would get lost in my own imagination of these fantasy worlds I created.

Move to now, well, I’m still an introverted person but I’m genuinely happy. I just turned 30 and honestly thought I’d be further ahead in life in certain areas but I don’t dwell on what I don’t have, not anymore.

I gained 40lbs with Jaylee, my 2 month old baby, and after working so hard to lose weight before I could be upset BUT I got to have a baby! It took me years to get pregnant. So yeah, the weight bothers me but I’m focused on that I have a beautiful, healthy baby, and that I know, and have the drive to get back into shape again.

See happiness is a state of mind. We create it by our daily thoughts and actions.

If I constantly thought about NOT having a new car, or wishing I had a bigger, nicer house then I’d be angry and depressed.

I’m excited because we bought a house! Is it fancy? No, but it ours!

I’m happy that I have a decent car that gets me where I need to go and I don’t have a car payment. Are many people envious of my 05’ Pontiac Grand Prix, doubt it but it’s a smooth ride and works for now!

Each day I focus on what I can do to be healthy instead of how much more weight I need to lose.


See before when I struggled for years, literally years in my own head of how to lose weight. I would stand in front of the mirror and pick at everything I hated… My fat thighs, my big belly. Ew, look at my arms and how they jiggle. Uh stretch marks, can’t wear shorts because people will see them! I’m disgusting … I mean, this was constant. It almost makes me cry because of how mean I was to myself and I know there are others just like i was.

I hated shopping for clothes because I didn’t want to buy whatever size I was in. I hated getting on the scale, like it literally gave me anxiety because when you’re creeping up to 200lbs and all the girls you went to high school with are like a buck 15 tops, it gets to you when you compare.

How could I have been a happy person when I put myself down like that ALL the time?

If I thought that way now I’d be miserable. Am I happy that a lot of my pre pregnancy clothes don’t fit me right now? No, but I know that I’ll be in them soon. How do I know this? Because I made up my mind and I’m actively working at it.

If you want to be happy and ALL of us do, then focus on what you have. I know, you’re probably like , yeah, yeah I know this already… okay smarty pants then WHY AREN’T YOU DOING IT?

Oh, it’s easier said than done, you say? You have so many things going wrong in your life, you say?

Well suck it up and quit dwelling on it.

Is this too tough to hear? Good. Sometimes people need a little straight forwardness in a world where everything is sugar coated.

If you’re not losing the weight and you’ve been stuck at the same size forever and you keep thinking, I just can’t lose weight! Or I’ve tried everything and nothing works.


Maybe you have TRIED a lot of things to lose weight but have you actually just lived a healthy lifestyle every day for the rest of your life and stopped going on another diet?

Maybe your think your relationship sucks and your marriage is failing. Ok ruling out abuse because that’s an obvious, why does it suck? Is it because you are focusing on everything wrong with your spouse. He doesn’t help out around the house enough… she doesn’t ever want to have sex with me…

These are common complaints but if YOU started doing things to make him or her happy instead of complaining about what they don’t do all the time then things would change. You want your woman to have sex with you more? Start helping around the house without her asking! Start asking if she needs anything. Bring her flowers just because.  Say nice things to her. Pay attention when she talks.

All the things you did when the relationship was new, when you were giddy and infatuated.

You want your husband to help you more? Ask him what you can do for him. Don’t nag. Ask him to help with the dishes instead of yelling because he doesn’t and then angrily doing the dishes anyway. Start focusing on all the things he does do for you! Thank him for going to work every day. Acknowledge when he does kind things. Have sex with him, lol.

If you want to be happy in this crazy world focus on the good things. Focus on everything you have instead of what you don’t. Say a prayer or write in a journal daily and name everything you’re grateful to have. Things like a healthy body, there are so many people who are sick. That you live in a free country.

The fact that you have access to the internet and can read this. You could be living in some country like North Korea where they literally don’t even know that the internet is.

Be thankful for those family and friends that you have in your life.

It’s easy to get caught up in the negative. In fact I’d say that as humans it’s a natural thing for a lot of us to worry, stress and complain.

It takes a while to change your mindset if this is you but every time you think of something negative or hear yourself complain, stop and recognize that you’re doing it.

Honestly, just being glad that you have what you have, is when things start to change.

When you have friends that complain a lot they probably bring you down. Maybe you should consider hanging out with other people or point out to them what they are doing.

If you have a spouse that is a complainer, every time they whine about something, kindly point out something that you like about them or something that they have. Not in a condescending tone. It’s ALL in the way you say things!

Like, “uh, I hate my job.” You could say, “I know it’s not exactly what you want right now, but it gets us by. I’m thankful that you’re working.” Or you could encourage them to go for a job that they really want.

If you never seem to have any money extra money then think about why you always run out of money. Is it because you’re spending too much on unnecessary things? Do you have a car payment that’s really high when you could get a less expensive vehicle? Take action to make yourself less stressed and unhappy.

I could go on and on about scenarios but in the end guide to being happy is being grateful.

Saying positive things (even if you don’t believe it at first) and getting rid of the negativity in your life.

And just living a life worth living! Go for what you want in life. Don’t let fear hold you back.

Take action!

I hope reading this helps you in some way. Enjoy life. Be grateful. Love.















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Cardio: No Treadmill Necessary

I’m definitly not the girl you’ll see at the gym jogging on the treadmill for a half hour. I hate the monotony of it. Sure, I’ll run a quick mile but much more than that and my brain can’t handle it! It’s not that I hate cardio, it’s that I get bored on a cardio machine and I just think; Why am I doing this? … I can’t breathe… just hit the stop button… okay, I’m done…

And I KNOW that I’m can’t be the only one so here is a great cardio/body toning working for you that you could do anywhere! No equipment necessary.


Do each exercise for 1 minute rest 30 seconds or so move onto the next until all 4 are complete. Rest 2 minutes and then repeat 3 times!

cardio-party bombshell workout

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Bombshell Spotlight: Holly James

Holly J James is the Bombshell Spotlight this week and she’s on a mission to inspire and influence positive change in people’s lives and to spread the message that you have a choice, you have blessings and you have the power to create exactly the life you want. She’s a mother and a strong woman who chose to leave the corporate world to help people with their health and fitness.

holly j james

Janie: Give us your story. What got you started in helping people lose weight and get healthy?

Holly: I found myself in the emergency room very sick with pneumonia after arriving home from a business trip. Even though I’d been eating healthy and exercise regularly, the stress and long works hours got to me. I decided that night in the hospital that I would change my lifestyle and help others to do that too.

Janie: What makes you different from other health/fitness coaches?

Holly: The difference between me and other health and fitness coaches is that I don’t put my clients on restrictive diets, crazy workouts routines or supplements that are not sustainable. We focus on what works for each individual’s unique needs. The best expert on what a client needs is themselves. The changes we make are behavioral and habitual, so they last long term.

Janie: So many people try and fail when it comes to losing weight and keeping it off. What can best help people stay healthy and fit, in your opinion?

Holly:  People get caught up in the latest and greatest diets and exercise routines, there are so many “experts” out there all with their own opinion as to how you should stay healthy and fit. What I teach my clients is that the only expert on you and your body is YOU. When you have a connected and healthy relationship with yourself, you’ll know exactly what to eat, how much of it to eat and when to stop eating. You’ll also be clear on what kind of movement your body and your mind enjoy. When we create rigidity in our health and fitness, it only lasts a short time. If we create balance and enjoyment, we want to do it and it creates good behaviors that last a lifetime.

Janie: Is there a motivational mantra or quote you love?

Holly: “Things are always working out for me.” It allows me to refocus on how things will work, rather than why they can’t.

Janie: Who are your inspirations? Give us one or two, and why.

Holly: JJ Virgin is one, I just saw her speak at a health conference over the weekend. She failed several times when starting out, but did not give-up and then got her family through the tragedy of her son’s accident while at the same time preparing what turned out to be a best selling book. She prevailed through adversity and found success, a huge inspiration.

Another is David Neagle, he also experienced a life changing accident and now lives his life helping others to get through what is holding them back from their own greatness.

The honesty and authenticity that these two people live by through their work and the high standard that they hold themselves up to deeply inspires me.


holly james wedding

Janie: Besides the fitness what are your hobbies? Things you love to do and enjoy?

Holly: Traveling with my husband to new places is one of my most favorite things to do. Getting outside hiking and paddle boarding are high on the list. The best moments I think are making dinner together with my husband, enjoying a glass of wine while we cook and then sitting together around the dinner table with all the kids enjoying food and conversation.


Janie: What are some future goals of yours?

Holly: My biggest goal is to help as many people as I can live healthy, happy lives in a body they adore.


Janie: What are you most grateful for?

Holly: I am most grateful for the challenges, some of them very painful, that I have encountered in my past, if they had not happened I never would have realized my strength.

Janie: People are often criticized for only showing the “good” things in their life on social media. So let’s be relatable to the readers for a second. What is something you struggle with?

Holly: Well I do have days or moments in days where I get down on myself or am hard on myself and begin that downward spiral. I have to get in there with the mindset work quickly before I get dragged down to that dark yucky place!


Janie: Everyone loves good food. What is your favorite healthy treat?

Holly: Coconut milk ice cream!

Janie: What’s something most people don’t know about you?

Holly: I was very much a tomboy when I was a kid. Had my hair short, dressed like a boy and liked to play in the dirt with Tonka toys!

Janie: If you could give one piece of advice to the readers, what would it be?

Holly: Invest in yourself. The better the relationship you can create with yourself, the better your life will be. And that is PRICELESS.

holly j james



Here are all the ways you can find and get in contact with Holly

Holly J. James Corporate Wellness Specialist CEO of LifeTech Corporate Wellness Solutions 250-415-5669 | contact@hollyjjames.com | www.hollyjjames.com | www.lifetechcorporatewellensssolutions.com | Skype: hollyjjames | Victoria, BC

Blog: http://www.hollyjjames.com/blog/

Facebook business pages: https://www.facebook.com/hollyjameslive/ https://www.facebook.com/lifetechcorporatewellnesssolutions/

I hope you enjoy this Bombshell Spotlight! She’s out there to help you so take her up on it!
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