i hate the word grief


I hate that word. Right away I imagine some sad lonely person in a dark gray room crying. Everyone is sad around them, and the universe is gray and swirly around them. 

But that’s really not what its like. Of course there are moments when it feels like that, but it more of a black, sharp type of pain that tends to encompass your whole body. But then it goes away. The rest of your life stays the same, but with something missing. 

I like to be happy. I love my job, I love being energetic and giving people back that energy. I like to be healthy and try to keep my body in the best balance that I can. Someone reminded me this weekend that I was still grieving. It was almost a relief that I was still allowed to be grieving, but it was also a reminder that I wasn't 100% healed as well. 

Death is hard to understand. How can a person be there with you one minute, and then the next they are gone? Especially when the death is unexpected. It’s like the world doesn't make sense.

I’ve come to the conclusion over the past several months, that “your person” is never really gone. Just like in the scientific world, energy cannot be created or destroyed,  I truly believe your person, and my person are still around, just in a different dimension. (According to my own research, that place is actually very close to us as well)

When someone very close to you dies, it opens you up to many things you would have never even considered before. Things you may have thought were not even possible. My mother's death has opened me up to being so much more aware of the world, and has even taken out fear out of every life. 

I now understand, that I am definitely not the big controller in my life. I can make good and smart choices along the way, but I also know I can even die any minute as well, because nothing is guaranteed, and I'm very ok with that. Surrendering your own control is like taking a big breath of air you've been holding in. Its very liberating. 

The biggest turning point for me was listening to a Podcast on iTunes by Anita Moorjani, about her near death experience. She was in a coma, and had an outer body experience where she felt the most amazing unconditional love, could hear and know everything that was going on, and could even communicate with all of her family members that had died. This podcast episode literally changed the way I thought about my mother’s death. 

After hearing that podcast, I chose to think of my mother in that beautiful space, where she felt unconditional love, where she was happy, where she could do whatever she wanted. 

How can I be sad for someone, when they are so happy? 

This is just one way of thinking about it. But this way brings me peace, at least for now.

Grieving is a treacherous process, but I’m here to tell you that you can begin to shift the way you think about it. It does not have to be all negative. 

So if its any help to you, here are a list of steps to do that may bring you more peace in missing your person. 

  1. I ask for daily signs from my mother to show me she is around me, and still supports me. I ask for specific things, and sometimes I just ask her to show me SOMETHING. I’ve never been let down. Look around you for signs, listen to the things people say, keep your ears open. The signs will always come. 
  2. I look at pictures when we were happy. Don’t make this into a crying fest, although in the beginning I used to. Now I look at pictures, remember the good times, and literally send her love because I know she feels it.
  3. Wear a piece of clothing, or piece of jewelry, or something that the person loved. Its like a little piece that is with you at all times. 
  4. I like doing little things her way- the way she used to make coffee, make a certain food….etc. I wish I could be as organized as she was but maybe that will come with time. 
  5. Give yourself some quiet time. It could be doing a meditation, writing, listening to music, whatever activity that makes you feel connected. 


Remember that no matter what, our time on this earth is limited. I like to believe I will be reunited with her when the time is right :)

Why breaking my foot was the best thing that happened

In January, I competed in the Crossfit competition called "Wodapalooza". It was a 3 day competition, 2 workouts each day, and I could not be more excited and nervous about it. I had signed up for the competition in October, and after I found out about my mothers passing, I debated if I should even do it. 

But of course I went forward, pushed through, didn't slow down, and did it anyway. 

I had an amazing time, but it took an emotional toll on me afterwards, and I was forced to slow down.

During the VERY last 2 minutes of the entire competition, I got a little angry (ego getting in the way) and jumped down from a rope climb a little too hard, and BROKE my foot. 

After months and months of training up 4 hours a day, now I had a broken foot and could not workout the way I wanted to.

Now looking back, it was one of the best thing that ever happened to me . It forced to me slow down, to spend more time at home, to shorten my workout times, and just be more present. 

I was always on the go, because it was easier to deal with everything that way. But, you lose sight of a lot of things, and things tend to pile up too. 

It took me a few weeks to realize this, but those few weeks helped me put things back into perspective for me. 

Although these things seem like they may be minor, they were a big deal for me. I had more time to spend at home, which meant I can actually enjoy cooking something, without a rush. I can do some extra cleaning, organizing, and decluttering and not just worrying about work. 

There are other many benefits to slowing down- having more creative thoughts, time for meditation, time to listen to interesting podcasts/interviews- things you actually enjoy doing!

When the world is telling you to slow down....listen. Don't push it away. 

I used to laugh at the expression "less is more", and even though sometimes I still fight it, I understand it now.



5 steps to take when you feel like don't want to face the world

Some days you will wake up happy and cheery.

Some days you wont.

Instead of spiraling down the path where you just want to stay home all day, not talk to anyone, and be useless….do these steps instead.

I’ve had those days, but we all have the power to make a choice.

It’s ultimately your decision how you want to face the day. You are in charge.

Here is a list of steps you need to take to get yourself into a better mindset, and move on with your day.

1)   Make a to do list. I like to write on top of mine: “Get your s**t together list”

 (I’m being honest, you can of course write what ever you want) Write down the things you need to get done only in THAT day. Don’t overwhelm yourself with projects.

2)   Thank God for what you have. House, apartment, friends, kids, parents, your gym, your clothes, your makeup, animals….whatever it is. Thank God for all of the good things you have in your life.

3)   Take a shower, and wash your hair.  Taking a shower is cleansing, and energizing. Think of it as a fresh start, and that you are washing all the crap out of your system.

4)   Get dressed. Put on something that makes your feel good. A special shirt, shoes, heels. Something that you know you look good in. Put a little makeup up too…guys do your hair.

5)   Find a set of affirmations or a mantra that you really like, and use them on a daily basis.This one may be out of the ordinary for you but it works. Do it even if you don’t believe it at the moment, but it will eventually sink in. 


Here are some examples:

      I communicate with ease and grace. People are willing to embrace what I have to say

      I am thankful for everything in my world.

      My body is infused with energy and health

      I am letting happiness manifest my life.

      I am free from self-doubt . 

HIIT is the way to go!

Spring break is here, and summer is right around the corner (my favorite season!)

If you are trying to shed the extra pounds, get healthier or just look better-stop wasting your time with slow cardio- Instead --hit the weights and do a HIIT session. (High intensity interval training)

Even if you just have 20 minutes, you can get an extremely effective workout by doing some  burpees, squats, pushups, and squat jumps. Skip the slow boring cardio. 

You will get a much higher metabolic boost by training this way, will burn more calories, and will also stimulate your muscles to grow. No ladies- you will not get bulky. 

Pair this type of workout with the right combo of carbs, fats, and proteins and you are on your way to having that spring break body!

Check out these exercises you can do right at home!


Quick HIIT workout for fat loss that can be done anywhere- anytime. Filmed on a trip in San Francisco. A good workout can be done anywhere with minimal equipment. - Jumping Jacks -Updowns -Ski Jumps - Squat Jumps -Split Squat Jumps 20 Repetitions of each exercise! LizaFit.com

Did you do it? Let me know how you felt after!

I can't take this anymore!

Everyone wants to look good, and FEEL good. You may be working out in the hottest fitness studios in your area, taking every spinning, kettlebell, and yoga class in town. But what are you doing when you get home? Are you shoveling chips, and chugging red wine after your hard workout?

You simply cannot get the body you want, just by working out everyday and not paying attention to your nutrition plan. (Not using the word diet here!)


Diet automatically screams the word “limitation” to me. People think diet, and think they have to be starving. Then, all of your focus goes to food, and you become obsessive about it. Probably not the path you want to head down on.

There is a way to lose body fat, and not feel like you are starving. Most of us crave certain foods not because we are actually hungry for them, but because our behavior patterns are so used to getting those types of foods during a stressful time, or certain family gathering.

What if you changed your habits? What if you started with one small thing per week? What if this process started to feel natural to you?

There is way. It is not a magic pill, it is not one type of supplements, and it is not a scam.

I am offering a *free* 15 minute phone consult, because I know you want to feel healthy both physically and mentally. I will work with you one on one to figure out the things holding you back from feeling your best. Send an email to LizaScottNutrition@gmail.com to set up your appointment. This offer will end this Friday January 16. I hope to speak to you! 

You Deserve to Feel Good

My goal...is to make you a healthier and happier person.

 I believe you deserve to feel good, and actually be happy with your body. So...

STOP eating with your emotions!

Eating sweets, and cakes, and "comfort" foods will NOT make you feel better. In fact, it will make your emotional problems worse!


Eating sugary foods….will make you crave more sugary food.  White bread, whole grain bread, cereal, pasta, pop tarts, chocolate, candy, wine...

DId you know sugar can be just as addictive as cocaine?

Stop lying to yourself. You really do not NEED these foods- your emotions may be the ones craving them, but unfortunately they will not fix your emotional problems. (darn)

Don't give up these foods because its the right thing to do and then go back a week later and start eating them again. Give these foods up when you're ready to not be dependent on them anymore.  Sugar is a drug, the more you eat it, the more you will want it. 

I've been there before…it's so much brighter on the other side when you are free from this! 

If you're ready to face your sugar addiction- contact me! 


The difference between a Dietitian and "Nutritionist"

I often get asked…

What is the difference between a "dietitian" and "nutritionist"?

In order for someone to be a Registered and Licensed Dietitian- one would have to :

1) Complete a minimum of a bachelor’s degree at a US regionally accredited university or college and course work accredited or approved by the Academy of Nutrition and Dietetics.

2) Be accepted and complete a supervised practice consisting of 1200 hours (This alone takes  year!)

Add 2 more years for graduate school for me!  :)

The internship includes supervised practice in areas such as Medical Nutrition Therapy, Community Nutrition, Dialysis, Diabetes Management, Food Service, Sports Nutrition, Nutrition Counseling, Oncology and outpatient serves. 

3) The third and final step, is to pass the Registered Dietitian Exam!  

In some states, the title "nutritionist" is NOT regulated! Which means any Jo Shmo can take an online "nutrition" course and start providing nutrition counseling, without having a clue about physiology and biology.

Beware of those people!!!

It never hurts to ask where a person received their education from.

There are some educated people who DO know a lot about nutrition, and who can give great advice/counseling, and are not RD's. But, if you do have a specific medical disease or nutritional issue, then it's absolutely best to see a qualified Licensed and Registered Dietitian. 

Last thought- just like not all DOCTORS are the same….not ALL REGISTERED DIETITIANS are the same!!! So don't just group us all into one category. There is a reason we specialize and decide to work in certain areas like sports nutrition, pediatrics, MNT...

 So, if you are looking for a qualified dietitian to help you lose body fat, and get your eating behavior under control- you have come to the right place! ;)