H&H Radio Ep. 9: Eating for Abs & FAQ: Dairy? Calorie Counting? Do I need to be vegan?

H&H Radio Ep. 9: Eating for Abs & FAQ: Dairy? Calorie Counting? Do I need to be vegan?

You have questions about eating for abs, I have another solo ep. for you.

In this episode, I’ll break down your key questions about Eating for Abs:

  • “Do I need to be vegan or vegetarian?”
  • “Why isn’t dairy on the Eating for Abs Meal Plan?”
  • “Do I need to count calories?”
  • “What am I supposed to eat when I’m bloated?”
  • “Why am I doing ab workouts every day & not seeing results in my stomach?”
  • I’ll also break down my new Eating for Abs Meal Plan:


Don’t forget: the EATING FOR ABS MEAL PLAN is released tomorrow!

Access it exclusively as a Healthy & Hustling VIP member: Click here to join

To thank you for listening, enjoy a 25% off discount when you sign up as a VIP member: enter code “loveyourbody” at checkout to get started.

Access meal plans, >30 exclusive healthy recipes, learn how to make healthy living EASY without giving up what you love.

The Healthy & Hustling VIP membership club is the place for busy women to learn easy steps to build a routine that LASTS & to love how they look and feel.

Click here to join as a VIP member & exclusively access the Eating for Abs Meal Plan when it comes out tomorrow.


Losing Weight is a Long Game

Losing Weight is a Long Game

I KNOW. If I could have gotten my dream body at the snap of my fingers, I would have.

The reality is that when I was losing 17 lbs, there were tears, struggles, confusing days, & of course times where I wanted to say “screw it”, and give up.

It also took about 6 months… and guess what?

The journey hasn’t stopped. Once you reach a healthy weight, you also have to work to maintain that healthy lifestyle.

But here’s the good news. If you accept that losing weight is a long game, you do it right.

This means in the future, you spend more of your energy maintaining & enjoying your new healthy lifestyle, not being confused on why you’re not seeing results.

If you’re trying to lose weight, I figured I’d share some of my most effective lessons I learned along the way (and also learned from the thousands of women I’ve helped to love their bodies and stop feeling stuck):

Get real.

Don’t buy into the sh*tty diet culture telling you it’s normal to see real results right away. Healthy weight loss is 1-2 lbs per week. When you factor this in with around 3-4 weeks of wiggle room to mess up and take your time, you can make a much more accurate estimate of what your progress can look like.

Your weight goes up and down no matter what the number on the scale is.

I had a “goal weight” for a long time and once I hit it, I thought I’d never see a higher number again. Truth is, my weight fluctuates allllll the time. I had weeks where I didn’t lose a pound, I had weeks where I lost 3-4, I gained 3-4,  I had DAYS where I’d see the number change based on what I ate, drank, and did. I also have coached thousands of people and saw THEIR weight loss graphs. All of the successful ones were full of bumps – it’s the downward pattern over time that matters. The people who let bumps and fluctuations throw them off quit and never saw results. Remember, it’s how you look and feel over time that matters more than the number.

If you’re not building a lifestyle out of it, WYD?

If you make ANY change to your eating, fitness, or routine, you’d better be willing to fall in love with it for life. It’s a waste of your time to try a new “plan” and eat foods you hate for quick results, just to go right back to the lifestyle you had before. You get to be creative and enjoy it if you focus on what makes you feel good.

Don’t compare your journey to someone else’s.

I love getting inspiration from other people, but every time I compared myself a little too much, I stopped feeling good in my journey. I actually became 1000X more confident just by deciding to focus on myself and what made me feel best. Beating myself up for not having someone else’s routine or not looking like someone else was only holding me back.

Eating Right > Fitness

Before the fitness lovers jump down my throat, hear me out. I’ve seen way too many poor girls work up a storm in the gym and not see a hint of progress if they haven’t improved their eating as well. And trust me, I was there too. I used to think some wild things about fitness: that I could “work off” something unhealthy, that I could “make up for it in the gym”, that I could burn x amount of calories and eat whatever I wanted. This was a great example of using rewards and punishments with food and fitness and it was not a healthy pattern. Instead, what I learned to do is make my healthy EATING come first and surprise… my time working out was put to WAY better use. I saw results, I hit my goals, I was actually energized enough to work out. This small shift has also worked for the girls I help. If you’re not sure where to start but are serious about making small, REAL changes to how you eat (without giving up the good stuff), use my step-by-step process to do it in a way that will last.

SO here’s the thing: losing weight can be a long game, but when you do it in a healthy way with a healthy mindset, your results lasting is the REAL long game. 

Have a killer weekend & tell me what you’d LOVE to see next on here…. Recipes or motivation? You LMK.

XO – Lupe

Ummmm WAIT. Are you on the waitlist for the Eating for Abs Meal Plan yet? Think no calorie counting, no restriction, ALL real food that will help you beat bloating, see changes in excess stomach weight, and actually stay full so you can love how you look and feel. Join here to be first to know when it’s released.

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+ My Perfect Day: Eating, Mental Health, Fitness, Routines, Time Saving Hacks

+ 30 EASY Recipes to help you Stay Full, Feel Light, Energized, & LOVE how you Look & Feel 

H&H Ep. 7: My Perfect Day w. Lupe Colangelo

H&H Ep. 7: My Perfect Day w. Lupe Colangelo

This is sOOO WEIRD, guys. I’ve never done a solo episode before.

I take your questions to heart though and the ONE I always hear is about what I do in a day. When I’m coaching someone, they’re curious about what my routine looks like before we build theirs. I’d rather focus on YOU when I’m helping you and learning what your life looks like, so I thought it’d be cool to have MY routine all in one place.

So here’s my perfect day.

Perfect is a joke – 90% of my days don’t happen like this all the way, but I built my routine on these ideas & goals so that I know what I’m AIMING for each day. That’s what matters.


OH, & BTW: Everything I do is spelled out step by step for you guys in my VIP membership.

All of my hacks, secrets, recipes, & methods are piling up in there for YOU guys to use, because I want YOU to win.

To thank you for listening, enjoy a 25% OFF discount on your VIP membership: simply use the code loveyourbody at checkout when you become a member.

Join as a VIP Member Now

Contact Lupe: ignitedcoaching@gmail.com

Sunscreen I mentioned: Right here. Use code LUPE for 15% off.

Coffee scrub I mentioned: https://www.sunkissorganics.com/ Use code LUPE2018 for 15% off

RECIPE EBOOK: >30 quick & easy recipes to feel lighter, energized, & love how you look

Join the waitlist for the Eating for Abs Meal Plan


How to Carry Yourself Like a Boss

How to Carry Yourself Like a Boss

Here’s the thing: most people think losing weight will bring them confidence and make them feel good about themselves.

Sure it can, but what happens when someone reaches their goal weight and still feels terrible?

They didn’t practice confidence FIRST.

I said it: confidence is a practice, not an end goal.

Most people have this backwards, they’re waiting for the next 10 lbs down, the next outfit, for the boy to like them.

But you and I know the deal. When confidence comes first, the body comes, the boy comes, the outfits look good, the job happens, the good FEELINGS about yourself come.

I didn’t get ANYTHING I wanted from life until I flipped the switch and stopped waiting for that self-esteem to come. ( + we DIVE into this right here: flipping the switch for a good mindset)

What will make me feel like I’m killing it?

Sometimes it’s ordering champagne on a random Tuesday. Sometimes it’s eating a salad for lunch because that’s what makes me feel confident. Sometimes it’s eating waffle fries cause they’re good for the soul. Running makes me feel like I did something hard that day. Sometimes it’s dressing differently than normal because I love how an outfit looks.

Surround yourself with winners.

If you let insecure people surround you all the time, their thoughts become yours. The friends who constantly put down how they look, the lazies, the people who aren’t ambitious, the people who eat like garbage but then spend the day talking about how “bad” they were, the people who don’t make YOU feel good. Their thoughts become yours.

Think about the winners you have access to – the people who carry themselves the way YOU want to. How do they talk about themselves? How do they eat? How do they indulge? What can you learn? PS: the people we admire have qualities WE ALREADY HAVE… you just have to act like it.

Noticing those people who are winning at life (confidence, great self-esteem, generous, happy) was a huge step for me. Some are in my family, some are my best friends, mentors, boyfriend, and my clients. Spend MORE time with them.

Think about that girl you WANT to become, the one with all the confidence… and then break down what she does in a day.

Don’t say “oh yeah, she eats healthy and works out and looks pretty and blah blah blah.”

Get specific. What are her favorite outfits? ONLY wear those. What does she like eating for breakfast? Eat that. How does she do her makeup? Go for it. How does she talk to people? Speak it. What does she like to do when life sucks? Let yourself do that.

My point is, being the person you want to be takes practice. You don’t just become that girl, you practice it every day and you get there every time.

So carry yourself like a boss this week and don’t worry about the rest. Nobody has it together because it’s all practice.

If you’re fired up and ready for the next step, you’ll probably want to eat like a boss too.

Eat my favorite meals with me this week and add whatever you want to them – it’s your life and I’m just here to help you feel good.

XO – Lupe

PS: I may or not be adding a MEAL PLAN for VIP members soon. Be the first to know about it by joining the waitlist.

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+ 30 Easy Healthy Recipes to feel lighter, stay full, & love how you look

+ Eat like a boss: FULL Healthy Grocery List I use weekly