Monday, October 28, 2013

p90x day 83

Ahhh...last week of p90x.  I know I haven't blogged much.  It is definitely a commitment (p90x), but I am so happy I did it- I am stronger, I have lost a pants size, my stomach is flatter, my thighs are toned, and I love my arms.  There were definitely points where I didn't want to do it (lol like yesterday's Core Synergistics workout- so hard, my core is sore today), but at the end of the day , it is a great fitness program.
Are you interested in learning more?  Can you be Xtreme?  Message me or email with any questions about

Go hard or go home!

next challenge

I'm starting a new challenge group on NOvember 4th.  I would love for anyone who needs help losing weight or get to join me.  This is a 30 day challenge - you will receive a free diet and weight loss support from me and the group will provide you with accountability for reaching your goal. 
Don't let holiday weight gain creep up on proactive.  Email me for more info
or call 203444-9789

Thursday, August 29, 2013

missing my blog lol/ week 4 of p90x

So I've been missing my blog....I'm a teacher and it is the first week of school, so it's crazy.  I did still do my workout and eat well though:)
I'm in week 4 of p90x ..its tough, but I'm seeing the changes in myself.  My arms look more toned, and my belly (that stubborn lower part of my abs) looks more firm.  I can do more too....I hated that yoga x the first time and it was hard to get through....I'm more flexible and enjoy the stretch now, and I can do more pull ups and push up than before.

So proud of my current challenge group...they are doing great....we are always seeking new challengers if you are interested.

Today's workout: p90x kenpo x
Today's diet: 2 eggs, one half wheat bagel with jam
greek yogurt
tofu with veggies
strawberry shakeology with strawberries and blueberries
10 raw almonds


Saturday, August 17, 2013

another small weight loss:) and non scale victories

So I weighed in today...down 1.1 lbs.  I'm losing these last few lbs slowly, but at least the scale is going in the right direction.  I also tried on a skirt in a smaller size....(I just went down a size about 3 weeks ago), and it fit although it was snug...I'll take that! I am entering week three of p90x and I do feel that it changes your body.  My arms look more toned, my belly looks a little flatter, and my thighs are those are successes!

Today's workout: x rest day:)-meaning a day off:)
Today's diet: English muffin with 1 egg
baked chicken and a baked sweet potato
greenberry shakeology with blueberries

***greenberry shakeology is my absolute favorite! Yummmm....fresh and fruity!


Wednesday, August 14, 2013

having fun while trying to be "good":)

So when I first started losing weight, I had a hard time balancing having fun with being able to be healthy.  So many things involve calories LOL, eating out, drinking, etc., and I didn't want to sacrifice my good eating habits to go out.  But this gets lonely and hard fast (and is probably that reason for the period of time when I gained back 20 lbs of the weight I had lost). 
You can be "good" and have fun too.  Tonight two friends and I are going line dancing....this is something I absolutely never ever thought I would do:).  Traditionally, I don't like country music, but last week a friend suggested I'd go and why not.  Actually, I had a blast...not because I'm good...I actually was terrible, but there were lots of laughs and I was moving (not that I "counted" it as exercise...but it was better than drinking).  The bar with the dancing has only fatty we tried to find an alternate.  There is a Japanese place nearby and I am going to try sashimi.  Formerly , I thought it was gross, but I have learned to try foods more than once.  I know it's a really high protein , low calorie option, and I'm giving it a shot.

You can have fun and be healthy...there's just a little creativity required:)
Today's workout
p90x legs and back, ab ripper x, 3 mile jog
today's diet
two eggs, half cup oats
chocolate shakeology with a banana

Need motivation or a workout buddy?  Join my online challenge for details


Monday, August 12, 2013

first day of challenge and SUCCESS

lol i'll be a little selfish...success first:) 2.1. lbs lost today almost a whole inch off waist
And I'm looking at myself yesterday ...had on a strapless dress and realized...I have some nice arms, back, and shoulders:)
Not bragging because I worked hard for those:)

Today is the first day of the 45 day weight loss challenge.....I love first days...I get pumped.  Worked out with one of my challengers today and gave out some shakeology samples. 
I had everyone start by settting a goal and telling 3 actions they would do this week to get to can think about this were mine.
-do p90x plus cardio on weight p90x workout days
do p90x or cardio on other days

-eat 90% unprocessed food
-drink my shakeology everyday

What can you do to help your weight loss today?

Today's workout: p90x shoulders and arms plus ab ripper x and 30 min walk on treadmill
today's diet:
half cup oats, 2 eggs
salad with tofu
strawberry shakeology with a banana
vegetables with hummus


Wednesday, August 7, 2013

p90x and pushing day five:)

So today was my fifth day of p90x , which was legs and back plus ab ripper x.  I do have pretty strong legs, although the exercises were tough.....LOL I hate pull ups, but I know they are good for me, so I'm trying.
I started with my 12 lb weights (although I usually lift with 15 lbs weights) because I thought the exercises would be tougher....I think next week I am pushing up to 15 lb weights.  I'm setting a goal for myself to be able to use 20 lb weights on most exercises at the end of the 90 days.

Since I'm really pushing for that goal of ultimate weight loss goal (aka uwlg:), I also did cardio.  2 mile run, 3 mile walk-2 of the 3 miles were hills. I'm tired, but It will all be worth it.
And maybe that groucho walk in the leg video will rid me of that small thigh jiggle I still have ( I felt it there...shoo).

Today's workout: p90x legs and back, ab ripper x, 2 mile jog , 3mile walk
today's diet
2 eggs, half cup oats
black bean burrito
10 raw almonds
strawberry shakeology with fresh strawberries
nonfat cottage cheese

new challenge group starts on august 12th.....message for info or email


Tuesday, August 6, 2013

p90x day four

So today was the fourth day of p90x for me.  today was yoga x, which I thought I would never get through.  I do totally acknowledge all the health benefits of yoga....I'm just not that good at it.  So 90 minutes of yoga seemed like a long time....but I did it....yippee! I will keep plodding through, and I'm looking at a Saturday or sunday weigh in.....closing in on that goal.

-August 12th new weight loss challenge group or message for info

Today's workout: 45 min elliptical, yoga x (90 Min)
Today's diet:
p90x protein bar
2 eggs, half cup oats
chocolate shakeology with natural pb

Monday, August 5, 2013

last day of group starts august 12th

Good morning everyone,
Today is the last day of my online weight loss challenge group...I'm so excited with some of the progress the challengers have made.  Our highest weight loss was 22 lbs in a month...I think that's phenomenal!Everyone did well though!
My next challenge starts on August 12th.  I have a few new participants, a few participants who are still working towards their goal....I'm doing p90x myself and hoping to get to my own goal....what's missing?
Why not join us for this 45 day challenge? STart a new exercise and eating regiment and become the best you that you can be!
Message me or email me for
Nothing to lose....except weight!

Today's workout: p90x shoulders and arms, ab ripper x, either a run or elliptical (haven't went outside yet to see how warm it is:)
Today's diet:
2 eggs, half cup oats
tofu and veggies
strawberry shakeology with banana

have a great day!

Wednesday, July 31, 2013

today is the day to become a new you....and save:)

Last day of the month means end of the month blitz!
SAvings on products today only:
sign up for a new challenge pack (workout plus shakeology) get 20.00 back from me!
Sign up for shakeology home direct get 10.00 back from me
Deeper discounts for new coaches who sign for details:)

Today is your day to start the new month fresh.....just do it!
I give a diet and support group or unlimited contact to all my customers.

Email for details.

Today's diet:
egg whites and multigrain English muffin with natural peanut butter
snack: banana
Black bean burritos
snack: greek yogurt with blueberries
chocolate shakeology with natural peanut butter

Today's workout (going to do it now...but here's what 's on tap:)
Weights- abs, lats, back , chest
15 min plyo circuit
60 min elliptical

I'm weighing in tomorrow so gotta go hard


Monday, July 29, 2013

diet myths debunked...and some that aren't myths

people ask me all the time questions about dieting...some questions, I think people know the answer to , but they ask hoping for the easy way out? i.e.
What do you think about that lemonade diet where you only drink lemonade? (Really lol?!)
But it's truly confusing to move between what's real and what's not .  Here's a few things that aren't myths. THESE ARE TRUE!
-Don't skip breakfast.
-Drink a lot of water.
-Eat smaller meals rather than large ones.

Now...for the myths....starting with my least favorite because I hate that there are still fitness personnel who tell people this. And there a few variations to this one.
-Carbs are bad. Carbs make you fat.  You are "carb sensitive".
***Gotta put this in...if you are doing a program and all the trainer, nutritionist, coach says is no carbs, that's like them saying...I am too lazy to write you a diet and explain to you, or I don't know enough to do so, so I'm going to just say no carbs.
Truth: Yes , some carbs are bad...think about it and you know them...processed carbs...i.e. white flour starchy carbs....bagels, donuts, cookies, pie , cakes, white bread, pasta, white rice.
But there are good carbs and depending on exercise level, you may need some.  Just go for healthier carbs....wheat bread , brown rice, fruit, and some veggies are carbs.
Don';t listen to anyone who says fruit makes you one got fat from eating a banana.  Yes, fruit may need to be moderated , esp. close to a weight loss goal, but you don't have to cut it out totally.
People are not "carb sensitive".  Your body needs carbs to exercise, esp. vigourously.

-All calories are equal. 
LOL when I marathon trained , some of my co workers said I ate constantly....I did.  I was running between 30-45 miles per week for at least 10 weeks (and was still running 20 in the lower weeks).  But I was eating extra apple or banana (good carbs) and a carb like a plain potato with my lunch. Someone said " My sandwich has the same calories as that." Possibly true...(although probably not), but your body uses grilled chicken, broccoli, and a plain potato much more effectively than a bologna sandwich on white bread with mayo and one of those 100 calorie snack packs of cookies....who cares which has more calories....clearly lunch two was unhealthy.....look at what you're eaten before you even start to worry about calories at all.

--If I eat badly, I make up for it with extra exercise. 
It's not a bad idea to put in a sweat session after a cheat meal, but it doesn't cancel out all the fat and calories consumed, If only it was that I'm a marathoner so by that account I should be like 100 lbs by now (I'm not).

_Cutting out a food group makes you lose weight.
This is true temporarily.  In the long won't help. So only cut out dairy, gluten, etc. if you are really intolerant.  Those gluten free cakes and muffins don't lead to weight loss!

-Those frozen WEight Watchers and Lean Cuisines are healthy right...portion control.
WRONG! If it's frozen it has added preservatives and probably salt.  Those have little protein or veggies and lots of fillers like rice. Make your own grilled chicken and broccoli instead of that cruddy frozen 3 pieces (less than bite sized ) of chicken and white rice.  You'll be full with your own cooking rather than frozen junk.

Did this help?  I hope so.

Today's diet:
breakfast 2 eggs, half cup oats
snack: banana
lunch: black bean burrito on wheat tortilla
snack: baby carrots with hummus
dinner: chocolate shakeology with natural peanut butter
Today 's workout: weights (biceps, triceps, abs, shoulders)
50 min on elliptical

need weight loss support? email me about my challenge group

p.s. I just ordered my p90x ...can't wait to start!

Thursday, July 25, 2013

having nerves about the gym...going to a new class?

Good morning everyone...I feel great that my workout for the day is done!
I wanted to blog about something people tell me a lot......esp. people who are just starting their weight loss journey....that they are shy to go to the gym or a new class.
I know this happens first hand.  I remember I started losing weight just by walking and I finally signed up for a gym.  It's intimidating at first....but now it's like my second home. I remember when I was like 280 lbs, I was using a machine, and two men were making fun of me.  I left immediately.  But when I sat and thought about it, I realized I can't change people who are idiots....I can only change me.  What the heck do I care what anyone thinks of me....never mind people I don't know. I went back and haven't stopped since.
MOral of the story....don't worry about what other people say or if they look at you (they may be copying the exercise you are doing too).
One thing I recommend is taking those "intro" classes gyms offer when you first sign up.  This keeps you from looking silly when you realize the elliptical isn't broken you have to pedal it first (this happened to a guy at the gym.....luckily for him, there are nice ppl like me at the gym who tell you stuff like this:).  If you want to use something and don't know how....ask the ppl who work at the gym. Trust me ...they don't mind (or they shouldn't...that's their job:).
Some ppl use the buddy system and go with a's a cool thing to do, but I think there's value in learning to go alone.....what will you do when that friend blows off the gym or is sick?  So head there alone too sometimes to get used to it. An Ipod is great company.
If you're really reluctant about the gym, outdoor exercise or a DVd is a great option.  I always say.....shaun T never gives me a dirty look when I mess up in hip hop abs....but those ladies who really know latin dance in you'll feel like crap in an instant.  Walking , running, and biking are other options for outdoors....plyo can be done outside...I'll give an example of a quick plyo workout in my next post...stay tuned.
No excuses...get in that gym.
and p.s I saw those guys that used to laugh at me the other day at the gym (I seldom go to that one any more, but I was exercising with someone else)....they both looked like they packed on a few lbs...whose laughing now? (well I never laugh at weight gain...but did I get a small sense of satisfaction..yep...not perfect)

Today's workout: plyo 25 min, les mills combat ultimate warrior workout -1 hour
Today's diet:
2 eggs, half cup oats
snack: banana
lunch: tofu with veggies
dinner: chocolate shakeology with natural peanut butter
snack: nectarine

Tuesday, July 23, 2013

why it's good to work hard at losing weight

Hi everyone,
I just wanted to make this post in answer to some questions I've been getting about my approach as a coach.  LOL I am a hard weight loss/health coach.  NO ifs ands or buts about it.  And there's a reason for that that I would like to share today...even if you aren't working with me...this might be helpful for you if you are losing weight or trying to get healthier.
One big reason I won't gain weight back is because losing weight for me, was FREAKING HARD! It isn't easy training for a marathon, getting up at 4:30 am to work out or do classes, eating salad while everyone else has pizza, always preparing your own food, the list goes on and on.  But at the end of the day, am I glad I did all those things?  Absolutely.
Working hard to lose has made me see that I never want to gain this weight back.  Work this hard twice? No way.
Today someone said to me, "I'll just do weight watchers, at least you can eat what you want."
I'm going to risk people hating me here. I'm going to risk that you don't read my blog anymore....because I feel so strongly about this.
Do people lose on it at first ..sure.  I did too ....I used every one of those cheat points and lost 4 lbs in week one...then guess what...those cheat points caught up to me. I stopped losing.  Then....
REason two why weight watchers sucks:
The leaders could not help me....because they know nothing about nutrition. or exercise. They are just people who have lost weight by counting points (reason 3 why weight watchers sucks....everything in life doesn't have pts.)
I am an exercise and nutrition nerd/loser lol.  I know how many calories per minute I burn in every exercise I do.  I know the weight range for every weight by heart.  I know a training schedule for things I don't even care bike races.....because I've read it , studied it, etc.  That's a lot more than memorizing point values.
Diets (and it's not only WW, that's just my personal least favorite) that say  you can eat what you want, suck.  You might lose weight, but you're going to look like crap.  One thing I'll say....beachbody coaches who are at their goal, are banging.  They look good . I'm not at my goal yet, so I'm not talking about myself....although when I get to my goal, I'm going to be bangin too.You are what you eat...and if you want to look like you ate candy with your cheat every week....I guess so be it.  but I'll be the one to tell you...the only way to lose weight and look good is with a good diet.  Cheats will be very occasional.
Ditto for exercise.  If you aren't sweating...why bother? If you have more than 20 lbs to lose, laughing with your girls during zumba 5 days a week isn't making you into a sexy princess.  Nor will your 20 min stroll, 30 min stationary bike ride on level 1, or lifting 5 lb Barbie dumbbells. If you are exercising 5 days.....3 need to be hard sweat sessions (save the 2 days for zumba with the girls).
And ladies sorry, but I especially mean you on this one (although the guys are guilty of going with a friend and "resting" while he lifts...another no no).....get down do push ups, sit ups (not crunches) and pick up weights. If you're working out, make it count.
Not to be harsh here..I love anyone who reads my blog! But if you really want to gotta put down the cookies, pick up the grilled chicken, apples, tofu, and broccoli, and get in that gym and sweat!
So nope....working with me isn't easy..but it gets results.
Ask my challenger who has lost 14 lbs in 15 days.  :)

Want to join me and kick butt? email for details about my challenge group

today's workout: combat power HIIT plus 30 min jog/sprint intervals, plus ab workout
today's diet:
egg whites, multigrain English muffin with natural peanut butter
strawberry shakeology with a banana
dinner out tonight (checked the menu ahead of time....planning on a salad with grilled chicken or shrimp)


Friday, July 19, 2013

choosing your best option for a fitness program

There are so many options when it comes to fitness and no right or wrong option to choose.  When you want to slim down, do you join a gym, sign up for exercise classes, go to an "extreme class" like boot camp, invest in some dvd's and work out at home, or just head outdoors for a walk, run, or bike ride? 
The answer is there is no right, I  know I suck for that right? Everything works differently for different people.  And I have tried every single option up there.
Ok...gonna brag a little here...I feel like I have a combo of all the fitness methods down...I'm a well rounded athlete.  I run, I can lift weights at the gym and hit the elliptical like the best of them....I can do a no equipment , body weight only, kick ass workout. I've been to every class under the sun (zumba, step, kickboxing, yoga, pilates, pilates reformer, piloxing, boxing, tabata, you name it, I tried it), done the extreme boot camp workout, and I have some home dvd's .
To me, being a well rounded athlete is the best option if you have the money and resources to do it.  Your body will never adjust to doing the same exercises.
If you don't have the money or resources for that....I'm going to pitch a case for investing in some good DVD's.  Here's some reasons why below:
-Dollars and sense: Once you buy a DVD you own it. I paid a lot for an expensive boot camp to lose 5 lbs (200.00 to be exact) and it was only a month....12 classes.  I lost 11 lbs in a month with a combo of body combat and Insanity the Asylum for about 180.00.  And I still have both tapes.  I also have hip hop abs , which is only 20.00, so for the price of one month of boot camp I have 3 DVd's that I will have forever and have given me great results.
-Done on your time. at your pace, in your setting- I hate when it's crowded at the gym  or classes...just a personal preference.  I hate when you don't get something right away in a class and the instructor or other people glare at you if you don't get a move right away.  LOL AND I HATE THE HEAT.  Doing a DVd...its your setting, done at the time you want, under your conditions...and if you need a workout buddy, invite someone over.
**Special thanks to Shaun T for never laughing when I butcher his choreography in hip hop he knows I rock with him because of my Insanity performance:)
-You can wear just a sports bra and shorts or pants in your home with no fear of explanation needed there:) whatever you choose...get out there and bust a sweat
Need a DVD? Email or check out my site

Today's workout: Combat ultimate warrior dvd, hip hop abs total body sculpt
today's diet:
breakfast: egg whites with multigrain English muffin and natural peanut butter
snack: banana
lunch: salad with balsamic vinegar, hard boiled eggs
snack: plum, 10 raw almonds
dinner: strawberry shakeology with blueberries

Tuesday, July 16, 2013

beat the heat workouts

So my workout of the day is done ...I was up at 4:20 to's early, but who wants to exercise in this heat in the afternoon ..yuck!  When it's hot, it's definitely a good idea to exercise's less warm and you get it done and over you'll eat better...who wants to spoil that 4:30 wakeup and hard work with a bad diet?
Having a dvd workout is also a great option for hot days....staying indoors with a/c...can't beat it.....I did my combat 60 min dvd in air conditioned comfort:).

Today's workout: 3 mile run, 60 min body combat
Today's diet:
breakfast 2 eggs, half cup oats
snack: pear
lunch: salad with grilled chicken and an apple
dinner: strawberry shakeology with a banana
snack: air popped popcorn

Need that dvd workout?  I have so many options on my site or email me for suggestions

The t25 challenge pack is on sale this month.  t25 the brand new 25 min workout from Shaun T (from hip hop abs and insanity) plus shakeology...a winning combo!

Sunday, July 14, 2013

weight loss indicators besides the scale

So I will be sharing weight loss indicators besides the scale...but I want to share a scale victory...down 4.1 lbs this week.....YIPPEE! I worked hard!

But sometimes that scale does not budge.  It's really important to have other ways to celebrate weight loss and to see a payoff for your hard work so you don't get discouraged. Here's a few ideas....try a few.

-the tape measure....measure your inches...if you are toning up, you're going to look better .  losing inches is an awesome indication of progress

-clothes- I often buy a pair of pants that's snug on me just to figure out when I've lost some weight.  I 'm not saying spend a fortune here....I bought some jeans at dots for 10.00 a month ago that were a size too small.  I tried them on each week.  Two weeks ago, I could zip them but they were so tight I thought I'd have an aneurysm.  (sry if I spelled that wrong:).  Today...they pulled right on and zipped nice and easy.  AHHH.

-Pictures-Since I want to enter the beachbody challenge, I've been snapping pictures in my workout clothes. I took a front, side, and back view.  After a month, I noticed that my back was flat....I def. still had a little fat on my back when I started.  That showed me progress.

-mirror/ people's comments- You know when you look slimmer...and other people tell you too.  Listen and don't do the denying....oh no, I Haven't lost much...why do we say that?  Just say thanks.

Feeling successful is an important part of continuing to are you measuring your weight loss?

Today's workout : rest day (I need it..9 straight days of exercise)
but I am taking a walk with a friend and his dog
Today's diet:
2 eggs, an orange
lunch -salad with grilled chicken
dinner: strawberry shakeology with fresh strawberries and blueberries
treat: I'm going to have a small DQ blizzard today.  I haven't had a treat in a while, so I'm giving myself this one.

*****The warriors  challenge rages on.  WEek one is over.  One warrior lost 7.5 lbs in week one with my free eating plan and a 20.00 dvd.  Want to know more and join us?  message me or write to

Wednesday, July 10, 2013

how challenges motivate me

So today is day 3 of my online weight loss challenge....not intended for me, but I always play along.  I feel motivated because well, I can't slack off while I'm rooting for everyone well, drink water, and of course I feel like I have to do it to the max!
I am planning on weighing in on SAt or sun (Probably sun)...I did take a week off from it , but I measured my stomach today and lost 0.5 in off waist and another 0.8 off hips! Yippee ! (shrink hips shrink!)
I also made a youtube video about my weight loss journey (and I am so not technological so if you watch lol don't criticize my videography too much).  This was very personal for me to I guess look the reason for my weight gain in the eye!I hope it inspires someone if you watch it. I welcome comments about it (lol other than lack of videography skills)

Today's workout:
10 min elliptical
 circuit with the following: 3 sets of 10 burpees
3 sets of 30 seconds of mountain climbers
3 sets of 20 sit ups
3 sets of 20 step ups onto weight bench
3 sets of 15 pike to plank
3 sets of 20 plank jacks
1 min circuits of jump rope (repeated 3 times)
3 sets of 10 side crunches
3 sets of 10 jump squats
3 sets of 10 push ups
3 sets of 25 jumping jacks
35 min jog/run intervals (3 min of jog alternating with 2 min of sprint)
5 min cooldown walk

today's diet:
breakfast: 2 eggs, half cup oats
snack: banana
lunch: tofu with veggies
snack: lite wheat bread with natural peanut butter (needed carbs after that circuit)
10 raw almonds
dinner: strawberry shakeology with blueberries and strawberries
snack: plum


Monday, July 8, 2013

a lil celebration for me

So I went to buy some new shorts yesterday....and size smaller.  I'm working towards the goal and not stopping until I get there.
What's your goal? Do you know what to do to achieve it?

Today's workout: 30 min power HIIT from les mills combat plus 20 min jog/sprint intervals on the treadmill (1 min jog/1 min sprint alternating)
Today's diet:
egg whites, multigrain English muffin with natural peanut butter
salad with tofu ,balsamic vinegar dressing
10 raw almonds
chocolate shakeology with banana
celery with hummus
a few grapes (lol hungry today not sure why)


Saturday, July 6, 2013

what to do after a diet screwup

So I figured this is a great post after a holiday. Life happens sometimes and we get off our healthy eating patterns, or we skip exercise in favor of a what now?
I want to add I am slighty guilty here myself....3 beers at a cookout the other night (I ate before I went, but I don't know what came over me).  How I felt the next day was enough to get me on track....this will happen to you too..once you start consistently eating healthy your body will not like you if you eat or drink badly. Here's a few tips to get you back on track.
-the binge ends right then and can't keep it going.  You ate or drink what you had, now it's done.  Stop beating yourself up and get back on the healthy wagon!
-Start your day with a protein laden breakfast.  You may be hungry for more junk if you indulged and eating protein is a surefire way to fend off hunger.  A mix of healthy carbs and protein is great....2 eggs and a half cup'll be full for a while !
_Get in a sweat session- but don't go nuts.  If you do a 3 hour workout to "make up for your eating "(not possible btw) You'll be too tired to keep it going the next day.  Do your normal workout or push just slightly harder.
-I fend off cravings with my shakeology.....want to try it?  message me:) Here's a client quote:
"On vacation I only bought two shakeology packets for a three day trip, that day I didn't have it was the day I wanted junk...never again."

YOu can get back on the wagon with healthy eating after a binge.....set your mind to it and do it!


today's workout: teach a class, body combat power kata, hip hop abs dvd (with a friend who's trying for the first time)
Today's diet:
egg white omelette with asparagus, multigrain English muffin with natural pb
snacks: banana, air popped popcorn
Lunch: Mediterranean chick pea salad, 2 mini quiche
Dinner: strawberry shakeology with fresh pineapple

2 days til the warrior challenge begins....

Wednesday, July 3, 2013

why i love my job:)

So I'm the sometimes lucky recipient of 3 jobs :): a full time, a part time, and beachbody coaching.  So I want to be clear about which one I mean.....the beachbody coaching.  Now don't get me wrong....I have my moments with the other two...many with the part time and a few with the full time...but I love being a coach for so many reasons.
Today I heard one of the greatest compliments I've ever heard in my life. It was from a client, formerly 407 now 268 lbs and much closer to his goal than he was before.  He said to me , "April, you saved my life. "  Now many other jobs do you hear that in (I know there are some...but I've never been a hero...I'm not a firefighter or a surgeon, I'm just plain ole me).  But plain ole me got to hear that I saved someone's life.  WOW.....takes me a minute to wrap my head around that notion.
-I get to talk about something I love all the time as a coach.  Ok...I admit.  I am a nerd about fitness, calories, diet, health, etc.  I could talk about it all day.  And when you're helping people lose weight...they want me to talk about that:).  I love it.
 I give professional development at my full time job occasionally, and I do thank most of my co workers for saying I'm a good presenter, but I also know they might not want to hear about the subject at that moment. But coaching...I'm talking about something people want to's great.
-I work with AWESOME fellow coaches.  When we go on the message boards, everyone is happy...everyone is excited.  I'm stuck,,,,I post a question, usually within an hour there are at least three replies.  Do you work somewhere where everyone is always enthusiastic?
-Motivating others gives me a kick in the pants to motivate myself...I cant really be on the couch when I'm telling others to bust their butts:)
-Extra money...notice I put this last, it's not the most important thing, but it's important.  This is the first year I sent in my car taxes before like the day they are due....I actually had the money to pay them.  Got a reminder call for the dentist today (I need a crown)...didn't have to panic about where that money is coming from.

Lots of Pluses you love your job?  WAnt to start one you love (full time or part time)?  Message me or email harm in asking:).

Today's workout : Body Combat power HIIT and Shock Plyo (this was tough lol)
weights-abs, lats, back, chest

Today's diet:
breakfast: egg whites with spinach and tomato, multigrain English muffin with natural peanut butter
snack: grapes
lunch: black bean burrito
snack: 10 raw almonds, baby carrots
dinner: strawberry shakeology with a banana
(may have another snack: prob cantaloupe)

Monday, July 1, 2013

why it's bad to take a "cheat day"

So I have to admit...sometimes I'm tempted.  The last challenge is over....the new challenge begins on July 7th.  Do I get a cheat day?  People ask ...don't you deserve a cheat?
 LOl, everyone got that?  I never refer to a day as a cheat day.  The term cheat day implies an all out, eating fest that will put you in a food coma.  Not a good idea. 
Should you have a treat once in a while?  Absolutely.  Let's first define "once in a while".  This is not once a week.  I consider this to be about once every three weeks.  So after the challenge ended, I had a donut.  After the donut was gone, the treat was gone.  NO more bad eating....back to my usual plan for the rest of the day.
So here's a synopsis : occasional treat=OK
Cheat day= No Way
p.s. I am now down 135 lbs!

today's workout: 60 min elliptical, 30 min body combat, weights (biceps, triceps, abs, shoulders)
Today's diet:
egg whites, multigrain English muffin with natural pb
snack: peach
lunch: salad with tuna
snack: 10 raw almonds
dinner: chocolate shakeology with natural peanut butter
snack: celery with hummus

Friday, June 28, 2013

end of challenge.....but I'm still on my journey

So today was the last day of our challenge.  My results were 17.3 lbs lost and 18.4 inches lost.  I was pretty happy (I do admit I just bought myself a new dress (in a smaller size...medium!).  I am also so proud of my challenge participants..we had some big losses .  37.5 lbs was the biggest...but there were some other great ones.....15 lbs, 17lbs, 10 lbs, 7 lbs and 12 inches, 12 lbs, one person lost a pants size (that was her goal), and everyone lost something. 
I still have more to lose and am still on my journey.  My next challenge starts July 7th and anyone who wants to join is welcome I did take today off of dieting and exercise (although I still had shakeology for dinner) but I return to normal tomorrow.
Good work to all my challenge participants.

Thursday, June 27, 2013

omg i forgot the incentive

I offer a start your month right incentive to new customers who sign up for the challenge on july 1,2, or 3....message for details

warrior's challenge plus incentive

July 7th kicks off my warrior's challenge.  It runs until August 4th and will be the challenge that gets you in the best shape of your life.  Since it's a warrior's challenge, it also features a great prize...a $50.00 Visa gift card for the person with the most points at the end ( will that be used to buy some new clothes since you'll be thinner?:)  I have a few warriors in line...will you join them?
Remember it doesn't matter what you did a week ago, yesterday, or an hour matters what you do now and how you start and end your journey...let me help you.  Message me or email for more details.

Today's workout: 3.5 mile run, 60 minute combat ultimate warrior workout
Today's diet:
2 eggs, 1 half cup oats
greek yogurt
tofu and veggies
chocolate shakeology with a natural peanut butter
mini quiche (mini muffin size)

Wednesday, June 26, 2013

making time for yourself to get healthy (or achieve what you need to)

I know one obstacle I faced when I was losing weight was learning it's okay to take time for yourself to be healthy.  I was constantly doing things for other people, and I found it hard to say no.  I tried to lose weight so many times, but I was often derailed by the need to help everyone else or being nervous to say I needed time for myself .  And that was a big reason for my failure in losing weight. 
AS I started to lose weight, I realized that it was important to take time out for myself.  I'm a better , happier person.  I'm actually able to do more for others and the world in general when I'm happy with myself. 
Here's a few tips for scheduling some time to yourself.
-Work in time to exercise as though it is another job.  I look at my schedule in advance for the week and plan workout time.  On busy days, I do get up early to exercise least it's done and then I can focus on my day.  Record it on your calendar if you have to.  Whatever you have to do...just get it done.  Believe it or not, it will become a habit.
-Reward yourself \for good "habits" with some me time.  If I work hard and exercise all week, I do take an hour to myself on Sunday to do anything I want...and I admit, sometimes it's down time, but I earn it, and I don't take away from it.
-Use days when you have more time to make healthy meals that can go in the fridge. Then you can just reach in and grab something healthy.

-Me time-key to success!

Today's workout: weights (back, chest, abs, lats)
Today's diet: breakfast : egg whites, multigrain english muffin with natural peanut butter
Snack: greek yogurt
Lunch: black bean burritos
snack: orange
Dinner:salad with chicken, lemon squeezed on it instead of dressing

July 7th begins the warriors' challenge. This will run until august 4th and you will lose weight and inches.  Message me or email for details.  My "biggest loser" in this challenge lost 34 lbs !

Monday, June 24, 2013

warrior's challenge

July 7th starts my warrior's will run from the 7th to august 4th and you will lose weight:).  I will be giving unlimited free help to my participants.  Please message me or email if you are interested (
My biggest loser this month lost 32 lbs in 6 weeks.
All you have to lose from asking are pounds and inches:)

surrounding yourself with success (in all areas of life, but esp. weight loss)

I said I dedicated this week to posting about my mistakes and this was a huge one.  I wasn't surrounding myself with success and therefore, I was being unsuccessful.
Misery needs company.  I went through a period in my life where I know I was miserable.  I had lost someone close to me, I was enormous and very depressed.  For the most part, I was hanging around with similar people.  Depressed, miserable people who didn't have control over their lives.  Once the fog lifted so to speak, and I wasn't miserable anymore I had to step back and say...why is this my friend?  It sounds terrible, but I realized the only thing I had in common with a few people was eating bad food, drinking, and bitching.  I wasn't surrouding myself with successful people, so I wasn't successful.
I made some changes in my social circle as I lost weight, and it was for the better.  I no longer spent time with those who were always complaining (everyone has a bad day, but a series of bad days is a cause for HMMM).  I started trying to make new friends through finding ppl with similar interests (and am still doing this).  I have a new lifestyle and I need to be around those who do too.  I'm more interested in a meetup group to hike , network, or join exercise classes than I am one to go out to dine at new places.
Those you are around do influence you....choose wisely.

Today's workout: Insanity the Asylum strength, half hour on elliptical
Today's diet:
egg white omelette with broccoli and tomato
wheat english muffin with natural peanut butter
snack: orange
lunch: black bean burrito
snack: banana
dinner: chocolate shakeology with natural peanut butter

Sunday, June 23, 2013

dieting mishaps :)

I said I'd be blogging about some mistakes I made, and I decided to start with dieting goes (don't worry I am sticking to the major ones, so this will not be a 10,000 page post like it should be:).

Misconception one:  I deserve this food because I'm sad, angry, happy, depressed,etc. A celebration is going on and I get a treat.

I had myself to a point where I deserved a bad food no matter what my mood was.  A short period of time passed where my eating was out of control.  Food is not around for pleasure, it's around to nourish us and give us energy.  Once I started looking at food as an energy source rather than a source of pleasure, my eating pattern changed. 
In terms of the celebration though...there's always a's always someone's birthday, or an occasion in someone's life: a new baby, a new job, a graduation, marriage, anniversary,etc.  If you ate for all of out scale.  Choose wisely during celebrations.

Misconception Two: Everything I eat must be absolutely delicious.
This was a huge problem for me. I never tried anything a second time that I didn't like the first time.  This goes back to my previous is energy.  I gave some foods I initially disliked a second shot and low and behold...they taste just fine.  Everything we eat isn't going to be delicious...that's ok.  When we're healthy, we are getting pleasure from life in other ways.

MIsconception Three: I'll eat horribly and work it off at the gym.
Impossible.  Working out extra after eating one piece of pizza ....good idea.  EAting a whole pie and thinking you're working it way.  You still consumed all that salt and fat and long are you going to work out...two days?  I was guilty of this all the time. Make sure treats are treats and not an all out cheat.

Misconception Four: Losing weight is fast and easy.
Losing weight is not fast and easy lol.  It is hard work.  I had to take a hard look at how much I had to lose and realize the work involved.  I started off needing to lose 150 lbs. Would walking a mile be enough to get that off  I started with walking because I was too heavy to do anything else...but I realized I had to ramp up that exercise to change my weight.  I tell people that weight loss is a marathon , not a sprint.

Misconception five:  As you near your goal, you can slack off.
Let me tell you that these last pounds have been the hardest.  I am looking forward to the option of changing from 6 to 5 days of exercise when I hit goal, but they will be a hard 5 days.  The reality is if you were ever overweight, you probably need to work out 5-6 days a week for at least 45- 1 hour and eat healthy 95% of the time to prevent yourself from slipping into old habits...think of it this way...your doctor will love you.

So I'm hoping my mistakes help keep you from making the same ones:).

Today's workout: 7 mile jog, 1 mile walk, 30 min body combat
Today's diet:
2 eggs, half cup oats
green salad with balsamic vinegar
baked chicken wings with broccoli
(possibly another snack later.....planning meals early, busy day today:)

yay measurements:)

Measured myself for progress today....two inches off lower abs /hips (my problem area ), 1 inch off waist, 0.4 off each thigh, 0.75 off chest.
Love to see those numbers shrink:)

Saturday, June 22, 2013

personal development to aid weight loss (or any goal you have)

So I always try to reflect on the things that have made me successful in weight loss, and I think personal development is def. one of them. One thing I threw away with my extra weight was excuses.  Not just in terms of weight loss , but in terms of all my bad habits in my life.  Owning up to the fact that bad things that happen are mostly bad choices you've made isn't easy, but it's true.  I've done some personal development to help me reach this realization, and I wanted to share two great resources I've found.
-This is purely for weight loss...Weight loss For People Who Feel Too Much by Colette Baron-Reid.  I totally admit I saw this book on the shelf and was like really? LOL.  After going through the store and thinking about it more though, I picked it up. Prior to reading it, I always knew the real reason I started to gain weight was for emotional reasons.  I never faced them, and so I was never reaching my goal.  This book is not a manuel on how to lose does reveal how to deal with emotions in ways other than eating.  One very painful (but necessary) thing you have to do is identify the time or times you've gained weight...I was in tears.  But once I really thought about it, I realized if I continued bad habits and feeling sorry for myself about those things , I was a victim.  If I faced them head on, that made me a survivor. And at the end of the day, I'm no one's or no circumstance's victim.  There's a lot of journaling and homework in the book, but it's worth the time.  If you are an emotional eater, I recommend it....thank you Colette Baron-Reid.
-This one is for all bad habits or just wanting to change your life.  I am currently reading The Compound Effect by Darren Hardy.  It focuses on how to change your life through changing habits and choices.  It also requires journaling, and I'm still working through it.  One thing that helped me was looking at the main "barrier" in my life and writing the things I have done to make it worse....there were a lot.  Seeing that bad choices lead up to a problem really made me see I'm in control of my own destiny.....and I need to work harder to make things better.  Great book for people seeking to make big (or small) changes to change their life.

I'll be sharing some mistakes and change I've made in my life....they may seem hard to connect to weight loss, but they do.....being healthy is something that weaves into every area of life...and I'm hoping to help someone (many someones , scratch that) improve their life.

Today's workout: zumba, 1 hour of body combat
today's diet:
egg white omelette with spinach and tomato, Ezekiel bread toast with natutal p.b.
lunch: salad with hard boiled eggs, balsamic vinegar in lieu of dressing
dinner: strawberry shakeology with fresh blueberries
(yes I did plan this ahead today:)

Monday, June 17, 2013

eating out without blowing your weight loss -drinking

So you wanna eat out and drink huh?  Obviously, I'll tell you that you should avoid alcohol while dieting...and you should.  But if you 're out and that's your's a few tips to avoid totally blowing your healthy eating plan.
-Avoid fruity drinks and frozen pina coladas, margheritas, etc. -They have a lot of sugar.
-Ounce for ounce a shot is actually your best does the trick and it's not as many calories as most mixed drinks.
-Lite beer or wine is a decent bet (lol one glass only).
-Gotta have the mixed drink?  rum and diet coke, vodka and tonic, martini...better choices than anything with juice because of the sugar.
Of course , always drink responsibly and have fun (but not too much fun...that scale beckons:).

Today's workout: weights (biceps, triceps, abs, shoulders), Insanity the Asylum "overtime" dvd, 1 hour of zumba ( my friend's class that I never get to ..but had a personal day today:)
Today's diet:
breakfast: 2 eggs, half cup oats
snack: nectarine
lunch: p90 protein bar and a banana (usually don't do bars for lunch, but I was running around)
dinner: chocolate shakeology with natural peanut butter
snack: corn on the cob

Sunday, June 16, 2013

eating out while maintaining your weight -lunch and dinner

So you wanna go out to eat while eating healthy...NOPE!  Just kidding..there are a few strategies to help you when you eat out.
Going out for lunch or dinner?
Before you go decide your approach...are you being perfect and all healthy or picking one treat (notice that having a total bender and pigging out is not listed as an option:)?
If you're going for perfection-
1. skip the breadbasket if there is one
2.  Choose items that are grilled, steamed, broiled, skip fried items all together.
3.  Be careful if you choose a salad...some have so many unhealthy add ons.  Personally, I skip dressing and ask for lemon on the side to use instead.
4.  Sides should be veggies....ask for steamed veggies with no butter or a plain baked potato (they're only bad after you add butter, sour cream, bacon bits, etc.)

If you're picking one treat- check the menu out first online and decide what it will be.  Once you're in the moment, it's easy to decide you want everything.
The rest of the meal should be healthy....having fries?- grilled chicken and no dessert
having dessert?- healthy main course
indulging in a drink?   healthy meal then

Don't feel awkward about eating out healthy.....people are easily influenced and you may be surprised that they follow suit.

Today's diet:
breakfast 2 eggs, 1 piece wheat toast
snack: nectarine
Lunch: carrot, ginger, and cashew soup
Dinner: chocolate shakeology with natural peanut butter
Snack: air popped popcorn
Today's workout: (didn't do this yet, but I'm thinking 6 mile jog, 1 mile walk (provided I don't get rained on) and a 30 min combat dvd

Body combat is on sale for two more weeks....get the awesome dvd and shakeology at a discounted price (it works out that the dvd is 10 bucks and it's usually 59.95!)...want it? or email for more info

Thursday, June 13, 2013

healthier dining out...breakfast

I figured Id start with the first and most important meal of the day in discussing eating out.  I love going out to breakfast and breakfast is my favorite meal of the day...but it can be a calorie trap!  Here's a few pointers.
-If you're trying to be perfect.....egg whites or an egg white omelette with veggies and fresh fruit are the best option (or at the least wheat toast!)
- A little bad:)- an omelette with toast....skip the hash browns though
-It's a treat meal- Choose one "splurge" but always include protein.  If you must have pancakes...(I get it I love them too) get an egg too.  This way you won't be hungry later.  REally want bacon? Have eggs or egg whites with it and split the hash browns.  Hash browns your first love?  Just eggs and toast (or fruit) with that.
As always easy on the sugar in the coffee! Skip juice unless that's your's really just empty calories.

You can have breakfast out and still have a healthy day!

Today's workout: rest day:) I needed it.
Today's diet:
Breakfast: 2 eggs, half cup oats
Snack: greek yogurt
Lunch: tofu and veggies
Snack: apple, pistachios
Dinner: chocolate shakeology with natural peanut butter

Tuesday, June 11, 2013

eating out without blowing your eating plan part I

Dining out is always a challenge when you're watching your weight.  You want to go and be social, but you don't want to be the only one not enjoying your food.  Over the next few days, I'll be sharing some ways to eat out without blowing your healthy eating away.
I definitely recommend choosing the restaurant if you can.  Sometimes our companions give us the option to choose, and we , that's ok you pick.  WELL STOP DOING THAT.  You want to choose a place with healthier options that you can stomach having.  I mean, all pizza places have a salad on the menu, but can you resist the large pepperoni when you only have a salad?  I went out to eat the other night and purposefully chose a seafood restaurant.  There are lots of healthier options there and I don't mind having baked fish. It didnt bother me that my friend had fried shrimp because I dont really like that.  Even if you can't pick the restaurant, go online and look at the menu before you arrive.  Look for healthier options, or think about how you  can ask the chef to prepare it to be healthier....can that steak with a cream sauce just be grilled?  Can something fried be baked?
Go ready to eat well and you will. Plan ahead.

Today's workout: weights (chest, back, lats, abs) and 1 hour of zumba
Today's diet: breakfast 2 eggs, 1 half cup oats
Snack: greek yogurt
lunch: black bean burrritos
snack: apple
dinner: chocolate shakeology with natural peanut butter

Monday, June 10, 2013

first dining out experience since starting my challenge

So this week I will give some tips for eating out without blowing your eating plan out of whack.  Yesterday was my first dining out experience since my challenge (lol with a non challenge friend)...I went out once before with someone who was on the challenge...and we def. watched each other's eating.  I did choose fairly wisely.....baked scrod, a side salad , and plain baked potato.  I did enjoy one beer, since I haven't had anything to drink in about 50 days.  Boy, that was the best beer ever...and I think it gave me a buzz too.  When you don't eat or drink something in a while, it tastes even better when you do indulge.  That was my treat for the evening.  I decided not to have dessert, although the person I was out with did, because sweet foods trigger me to overeat.
STay tuned this week for dining out tips.

Today's workout: weights (biceps, triceps, shoulders, abs)
Insanity the Asylum DVD vertical plyo
Today's diet:
egg white omelette with green peppers and mushrooms, wheat toast with natural peanut butter
Snack: orange
Lunch :tofu with veggies
Snack: celery with hummus
Dinner: strawberry shakeology with fresh blueberries

Sunday, June 9, 2013

super happy today

Weigh In today: I lost 4.2 lbs this week:).  1.8 more until the next "decade"
This brings my personal challenge (meaning the FB challenge I am doing with my clients) to 15 lbs. Total lost 132.2. 
This was a hard week for me.  Coming off the injured foot, the first few days of exercise I didn't feel that strong.  A few people got upset with me because they invited me out to eat and I declined....knowing that I wanted a better weight loss number, coming off only a half pound last week.  But ...I kept my goal in mind.  The only way I can win this battle with my weight is by staying determined.  I know I can do it:)
So can you....need or post on the blog.

Today's exercise: 5 mile run, 30 min body combat
Today's diet :
breakfast 2 eggs with a half cup oats
lunch: chocolate strawberry shakeology with fresh blueberries
Dinner: dinner out (45 days straight of good I'm going out tonight for dinner....will see how it goes.  I am going to a seafood restaurant and planning on getting baked fish.

warrior's challenge begins june 17th...are you ready?  message me for info or email  It's a hard 30 days to tone down and release the warrior inside of you.

Saturday, June 8, 2013


So I'm known as the vitamin queen...I take lots of vitamins and supplements (all known and approved by my doctor).  I will say (and knock on wood with this) that since I've started eating better , exercising, and taking supplements I haven't been sick in three years (besides things given to me by students lol i.e. pinkeye and seasonal allergies).  It is definitely the combination of the 3 that keeps me healthy, but I wanted to share some supplments you might want to try. If your body is deficient in a vitamin or mineral you may feel hungry to make up for it, so always check vitamin levels at your annual physical (your doctor does this when taking your blood), but here are some hints.
-vitamin C- It helps your immune system be strong and is water soluble (that means if your body has too much , you pee it out:).
-fish oil pills- great for helping with cholesterol
-Vitamin B12- I'm deficient in this and have to take it. You may or may  not need a doctor said people are often deficient in it.
-Glucosamine /chrondroitin- I started using this during marathon training....helps with joint health.
-CLA-I used to date a bodybuilder and he put me on to this supplement, which helps reduce belly fat.  I never go a day without CLA:).
calcium-I take an extra calcium supplement. Women particularly need this for strong bones as well as people over 50.

-Did you know that you can get a lot of the vitamins and minerals you need from Shakeology?  Many of your daily values of vitamins and minerals are in this meal replacement shake and superfood.  Message me or email for details.

*** as always, check with your doctor about supplements , but these have helped me.

Today's exercise:
zumba, 1 hour of body combat
Today's diet: wheat
Toast with natural peanut butter, egg white omelette with tomato
Snack: banan
Lunch: sautéed navy beans with spinach and kale
Dinner: strawberry shakeology with blueberries

WEEKLY MEASUREMENT TOTALS: This week: 0.5 in off hips, 1 in off waist, 0.4 in off each thigh , 0.6 off shoulders, 1 inch off chest
15.6 inches lost in 6 weeks:)

Friday, June 7, 2013

conclusion-small changes to aid weight loss

I realized I would said I would write until I ran out of tips...and I think I told all the good ones.  I want to remind everyone there are small things you can do to be healthier (see my week's posts), but weight loss is a commitment.  It's a marathon, not a sprint.  If you stick to  it, you can get to your goal. 
If you are in need of health or support, a new facebook challenge groups starts June 17th.  Email or comment on the blog for details.

Today's workout: legs and abs weight workout, 1 hour of power yoga
Insanity the Asylum Back to Core DVD

Today's diet:
Breakfast: 2 eggs, half cup of oats
Snack: greek yogurt
Lunch: grilled chicken breast, corn
Snack: grapes
Dinner: strawberry shakeology with a fresh banana mixed in.

Thursday, June 6, 2013

small changes to aid weight loss part VI

***my good news of the day first:  This will be one of the last times I wear the dress I have on now.  It's longish now that my stomach is smaller............excited.
There was a little article about my weight loss coaching in the new haven advocate:)-yippee!

Small changes to aid weight loss part VI

-This is a suggestion I had to take for myself this morning.
Force yourself to at least make it to your gym, workout, class, etc.  even if you don't feel like it.  Usually once you get there, you'll feel better.  Even if you don't, stay for at least 15 minutes.  In that time , you'll get something done and something is always better than nothing!:)
    I had to try this in the AM.  I got up, was tired, and just blah.  I didnt really want to work out, but I started my 60 minute combat workout, felt a bit more energetic and got through it.  So I ended up doing more than I would have if I had chosen to stay in bed.
GEt out there and go for that workout!

Today's workout: 60 min Body Combat, weights (easy set with low weights - shoulders, biceps, triceps, back, chest, abs)
Today's diet:
egg white omelette with spinach, wheat toast with natural peanut butter
Snack: greek yogurt with fresh strawberries
Lunch: tofu with veggies
Snack: orange
Dinner: chocolate shakeology with natural peanut butter (1 tbsp)

*** Measured my waist today because it just seemed smaller in my workout pants....minus one half inch from last week:)

Wednesday, June 5, 2013

small changes to aid weight loss part 5

This may sound like an odd tip...but it's always worked for me so I'm going to share it.  Most of weight loss is mind over mattter , so this is one to help you with motivation.
-Develop a mantra for working out and eating well.
When I was training for the marathon for the first time, the distance runs were so hard for me.  I hadn't trained before , and I didn't know it would be as hard as it was to do the 20-22 mile run.  When I was tired I'd say "I'm a marathoner, I'm a marathoner" to get through the rough patches.  I still use this mantra today (figuring if I did the marathon I could do any workout). But here's some mantras you might try.....comment on the blog if you have your own  might help inspire someone else.
-Go hard or go home.
-Nothing to do but do it.
-I'm a beast, warrior, fighter , goddess, god (whatever motivates you) and I can do this.

When I want to eat something bad, I think of my body idol (Rach from Body Combat) and say....My abs won't look like hers if I eat this.  That's my healthy eating's a few to try.
-This isn't worth it (whatever the bad food is).
-Nothing feels better than being in control feels.
-I don't need to eat this.
-I will wait ten minutes and in ten minutes I won't want this anymore.

See if you can psyche yourself up to exercise and psyche yourself out of eating bad foods by using your mantras:)

Today's workout: weights (lats, chest, back, abs), 1 hour of zumba
Today's diet:
Breakfast : 2 eggs, half cup oats
Snack: greek yogurt with blueberries
Lunch: black bean burrrito
Snack: orange
Dinner: strawberry shakeology with fresh strawberries

***it's almost time for the warrior's challenge....who's with me?  Email for details  It's never too late to start (and if you ask me now, you can get your shakeology sample before you start).

Tuesday, June 4, 2013

small changes to aid weight loss....part 4

I'm surprised I'm even typing this change...if you told me a year ago I was going to write this, I would have said you were nuts.  I see it works though, so I want to share.
-Switch to vegetarian eating twice a week.
As I said before...I might have said I was a meatatarian before.  The thought of going without meat was awful.  I started eating vegetarian two days a week, and I did notice I lost weight and also had more energy.  Bottom line...if you choose plant based meals that are healthy (lol no brownies because they don't have meat) they will be lower calorie than meat.  I actually find that I am usually eating vegetarian five days a week...but start small.
Here are some suggestions for vegetarian main dishes:
black bean burritos (cant load with sour cream...use whole wheat tortilla)
tofu with veggies ( I was so opposed to trying I eat it 2-3 times a week)
salad with hard boiled egg for protein (since this is vegetarian , but vegan)
navy beans sautéed with spinach and zucchini (or try veggies you like)
homemade vegetable soup (tomato sauce base with water, zucchini, corn, potato, green beans) I guess you could also use veggies you is the limit
Dried beans really fill you up, are super low fat, and have lots of protein.....try some recipes with beans for a winning combination!
So go for it....meatless for two days a week.
Bonus:  It's cheaper to buy tofu or dried beans as a protein source than meat.

Today's workout: insanity the asylum back to core DVD, 4 mile jog, 15 min quick weight workout
Today's diet:
egg whites with spinach, fruit salad
snack: greek yogurt
lunch: tofu with veggies
snack: carrots with hummus
Dinner: chocolate shakeology with natural peanut butter

Monday, June 3, 2013

small changes to aid weight loss part III

First off all, before I post this......foot xray....good! Yippee! I am so excited.  I do have a few restrictions ( no distance running for a few weeks), but I am glad to be healed.
Talking about exercise....that's what the small change is about.  Changing your exercise up can help you lose weight. 
I remember when I started exercising I was walking on the treadmill...I lost a little weight, then my body adapted.  This happens.  Your body adapts to have to change up what you do to keep losing weight.
The same thing happened when I did the marathon....I was running 40-45 miles per week and not losing body had adapted to running.
So you need to switch up exercising to drop those pounds.  If you are a walker, throw in running intervals.  Runner? Try a class like zumba, pilates, etc.  Always on the elliptical?  Try the rowing machine or pick up weights.
For me, I try to keep my workouts mixed up to avoid boredom and plateaus.  I run, lift weights, use the elliptical, alternate btw. my beachbody videos (Combat and Insanity the Asylum), do zumba, and more.  Try something never know what you'll love and your body and the scale will love you for it.

Today's workout: weights (biceps, triceps, shoulders, abs, lats), 45 min of swimming, 30 min Body Combat DVD (Combat Kick Start)
Today's diet: breakfast -2 eggs, half cup oats
Snack: greek yogurt
Lunch: black bean burritos
Snack: celery with hummus
Snack: rice cake with natural peanut butter
Dinner: strawberry shakeology with a banana

***June 17th begins the warrior challenge...are you ready to change your shape and body?  Post to the blog or email
*** My secret weapon the Combat challenge pack (Body Combat plus Shakeology) is on sale this me to find out more about it.

Sunday, June 2, 2013

the warriors challenge is coming on june 17th ...are you ready?

June 17th begins my warriors' challenge.  I will be hosting an online group on facebook to help support anyone who joins.  This is an all out 30 day challenge to jump start your weight loss and change your shape. 
It does require a commitment from you.  You need to have a challenge pack to use from my site to play.  Yes, this costs money.  There are going to be rules for the challenge to help you lose weight.
The only question you should ask yourself is are you ready to lose?  If you are, join the challenge.  Too often, we hesitate with weight loss....I'm not ready, or I don't have the time or the money.....make the time.  We have to make big changes to get big losses, and that's what the challenge will bring you.  We like to think little changes help, but little changes bring little results.  Will walking 30 min a day get you to a 50 lb loss?  Honestly, if it does it's going to take a long time.  This is a way to jump start your weight loss and change your shape.
I lost 11.3 inches this month on the Les Mills combat challenge pack.  With all my weight loss, I really felt like my lower stomach was still  fat, and I was so uncomfortable with it.  Losing 4 inches off that area has made a huge difference in how I feel about myself.  I want you to feel that confidence too.
Are you ready to lose big and change your shape?  I want you to think about participating in the WArrior's challenge starting on the 17th.....and when you decide you're or email me ( and let me help you choose a challenge pack that's right for you.  I will be with you every step of the way helping you lose weight.

***There is a referral incentive for this this entry on a social media page of yours (add me into your friends so I can see) or have someone you know wants to lose weight email me and mention your name as referral and I will enter you in a drawing for a 25.00 egift card to my beachbody site......use it on shakeology, dvds , vitamins, and more.  There's a chance to win just for referring someone to the challenge.

Will you release your inner warrior and win the battle of weight loss?

small changes to aid weight loss part II

Happy Sunday everyone.....hope you are all enjoying it.  I will be off to my swim later, and my injured foot feels better so hoping for a good xray tomorrow am.
Today's tip: Be conscious to move as much as you can.  When you first start losing....look at a long period of exercise can be about just moving more?  Buy a pedometer (there are ones at walmart or target for like 5 bucks) and use it.  The goal is at least 10,000 steps.  But just do normal movement one day, see how many steps you get, and aim to increase by 1,000 steps a day until you reach 10,000. 
Examples of how to do this:
-Take the stairs.
- I see so many people in condos/apts drive to the garbage or the mailbox...stop doing that...walk!
-At work, if you work in an office (or school in my case), walk to the farthest rest room to use it.  EAt a snack?  Leave it in the staff lounge or lunchroom and walk to get it.
-Store nearby?  Walk when you only need a few things...every Sunday (not today because I'm staying off the foot but on normal occasions) I walk to get the paper.  It's about 7 minutes there and back gets in a 15 min walk about. 
-play outside with the kids or take your dog for a longer walk (Fido will love you!)

Moving more can be a great first step to transitioning to more exercise.:) The best time to start is today!

Today's exercise: swimming and weight training
Today's diet: egg white omelet with spinach , 1 half cup oats
Snack: banana
Lunch: salad with hard boiled egg
Snack: veggies with hummus (celery, green peppers, carrots)
Dinner: chocolate shakeology with natural peanut butter


Saturday, June 1, 2013

small changes to increase weight loss series

so until I run out of ideas :), I am including a "small changes to weight loss" section of my blog.  Each day will have some you can do to aid in your weight loss.
Today's small change: Make your coffee one step healthier...this means:
extra light and sweet -light and sweet
light and sweet-regular
regular-2 sugar and cream
2 sugar and cream-no sugar

I'm down to skim milk, no sugar ....I don't think I can do black.  But I started at extra light, extra sweet (now I think I'd gag on the sugar:), so that is a big change.

Put my foot down today and didn't hurt.  I'm still being cautious but not being in pain is great! 

Today's exercise:
1  hour of swimming, 30 min weight workout (one exercise per muscle group -back, chest , upper abs, lower abs, obliques, biceps, lats, shoulders, triceps, chest) and "modified" pushups (since I'm not supposed to put weight on my foot yet

Today's diet:
Breakfast: wheat toast with natural pb, a frittata I made (egg whites, potato, green peppers, mushroom, onions)- one piece of that (the rest was taken home by my brother who had breakfast with me this am)
Snack: apple
Lunch: chicken burger, wheat roll, corn
Snack: raisins
Dinner: strawberry shakeology with blueberries
Snack: carrots

For the month of June, the challenge pack that I consider to be the secret of my success is ON SALE!  Body Combat with Shakeology!  20.00 savings. I love combat...the first thing I'm doing when I get cleared to put weight on this foot is doing a combat dvd.  It's tied with running for my first love:)  do you want to hear more about it?  email me, comment on the blog, or visit
To quote Rach on the Dvd "Nows the time to fight for your fitness!"

Stay tuned for small changes to aid weight loss:)

Friday, May 31, 2013

Shakeology special:)

End of the month Shakeology today (last day of the month) and get $5.00 back from me!  You must sign up for Shakeology HOme Direct to receive this offer.
Shakeology is an awesome meal replacement protein shake and superfood.  Here's what some of my customers have said about shakeology:
-It's a meal replacement that actually tastes good!
-I feel more energized and vibrant after I drink my Shakeology.
-My rosacea has lessened in appearance since I started shakeology.
-I've stopped taken advil for my arthritis since I started Shakeology.
_I love my's great because I'm too lazy to make dinner (Ok...that one is me:)

Want to buy Shakeology and get $5.00 back from me....log on to click shop, click shakeology.  When I see you orderd an HD package, I will send you $5.00
Questions: email
WAnt it but can't get it me for a free sample or with questions.

Today's exercise: 20 min ab workout, 1 hour of swimming
Today's diet:
2 eggs, 1/2 half cup oats
Snack: greek yogurt
Lunch: tofu with veggies
Snack: orange
Dinner: chocolate shakeology with natural peanut butter

Thursday, May 30, 2013

rest day

Wow, first rest day in about 40 days (I lost count).  I realize that my body did need it (although I'm dreading trying to sleep on no exercise).  I am going to swim tomorrow (the doctor said that's okay), so I got a 7 day pass for a gym with a pool, and I'm hoping my foot will be fine by then.  I haven't swam for exercise in a while , but I'm a strong swimmer because I used to be a lifeguard, so I'm looking forward to it. I'm trying to make the best of an injury.
Lost of people say they've gained weight due to an injury....don't even let an injury sideline your goals....find an exercise you can do (something low impact) and watch that diet carefully!
Take your rest days as you need to.  People should exercise 4-5 days per week , definitely 5 if you need to lose weight.  The duration and intensity varies based upon your fitness level and goals.  Sometimes your body needs a mandatory rest day...meaning that you are so tired , burnt out or sore, that you might be using bad form on exercises.  If you are in this  You will be more productive the next day for it, and possibly avoid injury.

Today's exercise: none, rest day
Today's diet:
egg whites with spinach, wheat toast with natural peanut butter
snack: plain greek yogurt with blueberries
lunch: black bean burritos
snack: orange
dinner : strawberry shakeology with fresh strawberries and a banan
snack: 10 raw almonds

need help with your weight loss or fitness goals? email to join my free online challenge group on facebook or to check out great beachbody products and join my team

Wednesday, May 29, 2013


So today , one of my worst fears happened...sidelined with injury for a few days ( yes, I know , there are worse things that can happen, but April without exercise is a mean April....stay away).  Exercise is such a stress reliever for me and I hate taking days off.  I hurt my foot running and thought it was fine until zumba this started to hurt worse and worse.  Turns out I find out from the doctor that I have strained some tendons in my foot and torn a ligament.  It's wrapped in an ace bandage, have to ice it when I'm sitting....and stay off it.  oh boy!
My first panic....I might gain weight...nope. No panicking.  I can handle this.  Here's how I'm going to get through the injury without gaining and what you can do if you are ever sidelined (and I hope you never are).
-Journal what you eat.  This is always a good strategy, but even more so if you aren't exercising.  I'm writing down everything that goes in my mouth...can't take in any extra calories.
-DRink more water or green tea (unsweetened).  This will help you feel less hungry.
-If you can do an alternate exercise, do one.  I 'm taking a total rest day tomorrow, but Friday I will lift weights, and I'm hoping to swim at a friends (my dr. okayed this...don't just do it without asking).
- Consider a meal replacement shake like Shakeology.  It will keep you full without adding calories to your diet.

I can get through being sidelined...and so can you if you have to (again, hopefully you won't have to:)

Today's workout (before hurting myself): weight (back, chest, lats, abs) , 1 hour of zumba
Today's diet:
Breakfast: 2 eggs with a half cup of oats
Snack: greek yogurt
Lunch: skipped, only had green tea (not a good choice but I was waiting at DR. for x-ray )
Snack: grapes
Dinner: chocolate shakeology with natural peanut butter (1 tbsp.)

Tuesday, May 28, 2013

to weigh or not to weigh

So coming off my successful last weigh in, I wanted to add a short article about when to weigh in, and when not to weigh in.  We get so obsessed with that number, that it can drive you crazy, sometimes to the point of overeating.  (this is why I'm a WW dropout....having to get on that scale every week no matter what made me cry).  Here's a few weigh in tips to keep you sane.
-DO NOT weigh yourself more than once a week.  Numbers fluctuate and you will literally drive yourself nuts.
-WEigh yourself at the same time and day weekly.  The morning before you eat is preferable.
-Ladies, I'd advise you not to weigh yourself when you have PMS...why torture yourself?  Just wait.
-Don't stress over small amt gained (like 0.2) under 0.5 could be water retention or that you ate too much salt.
-Use other indicators of weight loss (measurements, clothing size,etc) to measure progress.

Make peace with that scale and have a great day.

Today's workout : Insanity the Asylum plus 3 mile jog
Today's diet:
Breakfast : egg whites with wheat toast and natural pb
Snack: greek yogurt
Lunch: veggies with tofu
Snack: cantaloupe
Dinner: strawberry shakeology with fresh strawberries
snack: baby carrots

Need help on your weight loss journey?  Email me about my facebook group:
It's free and our "biggest loser" has lost 17.5 lbs in one month!

Monday, May 27, 2013

motivate others motivate yourself

Ok...before I get to the point of this post....I must do a brag tag lol (it's not conceit, I'm proud of myself)
This month's totals: 12.2 lbs lost, 11.3 inches lost, 40 straight days of exercise and I feel awesome .  All my clothes are loose:).
Ok now to the point of this post.

I feel super motivated since I have become a Beachbody coach.  I love helping others get to their goals, and as I run my facebook challenge, I feel like I have to follow the rules I give them.  I have to be a good example, and I have to be working on my own goals to inspire them.  They are inspiring me to as I see them change before my eyes , both physically and their habits, which is actually more important.
In my first month as a coach, aside from my stats above, I also made enough money to pay my car insurance and car payment, a week of groceries and car money, and two nice pairs of shoes (Ok, not responsible, but a girl's gotta have fun too).  This month I will do even better.
Have you ever wanted a job where you really change someone's life in a positive way?  Do you want to motivate others to be the best person they can be?  Do you want to be your own boss or make extra money?  Email me to find out more about becoming a Beachbody coach ( or check out my site  Don't worry I'm not a hard seller....nothing to lose by asking (well except weight:) and so much to gain.

Today's workout: weights: shoulders, abs, biceps, triceps
60 min on the arc trainer

Today's diet (btw woke up very late today)
Breakfast (which was more like lunch time): 2 eggs , 1 cup of oats
snack: banana
Dinner: strawberry shakeology with fresh strawberries and blueberries
snack: celery with hummus

Happy Memorial DAy and God bless those who have served/ and are serving our country.  Thank you for our freedom!

Sunday, May 26, 2013

my sunday "routine"

One thing I attribute my success in losing weight to is my sunday routine:).  Every Sunday I go to church and go for my long run (or if it's really horrible weather, I do a longer indoor workout).  This gets my mind , body, and spirit in place for success.  I never deviate from that beginning of the week routine.....sometimes friends gets upset if they want to hang out on Sunday...I'll say , I can't until after church and my run.  I just can't skip those things....they start my week off right.  (And those who love me understand that anyways:).
Start off your weekend with a routine and see how it helps your goals.  You're less likely to go off track if you start the week well.  Healthy eating and exercise on the first day of the week.....see if it helps you make a change in your life.

Today's workout:
7.5 mile jog, 1 mile walk (shorter than I intended.....someone almost hit me with their car, had to jump on curb and my foot hurts....icing it now)
30 minute body combat DVD

Today's diet
Breakfast: egg white omelet with spinach and tomato, 2 pieces wheat toast w. natural peanut butter
Snack: apple, 10 raw almonds
Lunch: tofu with veggies
Dinner: chocolate shakeology with natural peanut butter
Snack: fruit salad

** want to learn about shakeology, body combat (world's most awesome workout) or Beachbody's other great workouts?
or email for more information....let me help you find the secret to weight loss success:)

Saturday, May 25, 2013

surviving memorial day picnics without blowing off healthy eating

Ahh holiday weekend...three days off for many people.  But does that 3 days off lead to extra calories? It doesn't have to. 
For me, I abstain from picnics...I'm not saying you have's a personal choice . I do hope my willpower someday is where it needs to be.  But for now, I don't go.
If you do have a picnic planned , here's some survival skills.

-Bring a healthier option.  You'll be surprised how many people eat it.  WE had a staff breakfast (I know different scenario but still) and a slim co worker walked in with her fruit salad...well that fruit salad was gone (guess everyone was inspired by her being slim) .  But also, that fruit salad was good.  Bringing fruit, salad, turkey burgers, etc can be a healthy option for you and other guests.
-Eat before you go.  A client told me he does this all the time (and he's lost a lot of weight) .  You don't have to tell anyone you did this.  Then he picks one thing he really wants and just drinks water for the rest of the picnic.  If you circulate and mingle (bonus.....a few calories off for moving around) then truly no one will notice you aren't eating.
- one cares what you're eating.  WE worry so much about offending people by not eating their food....there are other people one is looking only at you.
 Above all else, if you do indulge, stick to 1-2 things you want in small portions, eat healthy the rest of the day, and bring a ball, volleyball , etc to engage everyone in some exercise.
Happy holiday weekend and happy health!

Today's exercise: zumba, insanity DVd, plyo circuit (burpees, steps, walking pushup , etc.)
Today's diet:
Breakfast : 2 eggs, wheat toast with natural peanut butter
snack: banana
lunch: salad with grilled chicken
snach: rice cake with natural peanut butter
dinner: strawberry shakeology with blueberries
snack: air popped popcorn

Friday, May 24, 2013

Is your mind ready to lose weight?How to know if you are and what to do if you aren't.

I want to come out and say that you have to be ready to lose weight to do it.  So many people say they want to, and really, it's only going to happen if you are ready. If you're consider this question as you read this, I want you to do the following:
GEt out a piece of paper and a pen.  WRite down all the reasons why you are overweight or need to lose weight.  I'm going to share the list I made a while ago both as an example and with the hopes that you learn from it.
1.  I experienced a trauma and did not deal with it appropriately.  I need counseling, instead I used food to soothe myself.  This was a pattern in my life.  So I guess I 'd summarize this reason as lack of coping skills.
2.  Addiction to sugar.  This probably makes me sound out of control.  AT the time, I was.  One taste of sugar and I was eating as much as I could.  I love cookies, candy, cakes, you name it.  Someone close to me died and I ate an entire can of frosting ( I know, gross, but I'm be honest.)
3.  Far too much eating out or getting take out.  AT minimum I was eating out or getting take out 1-2 nights a week.
4.  Too much drinking.  I don't mean this to imply I was an alcoholic.  2-3 drinks each of the 1-2 nights I went out added up to lots of calories.
5.  Doing minimal activity and purposefully choosing easy activities. I would walk every day, the same distance , the same speed.  My body was used to that and adjusted to it quickly.  I was burning no calories.
6.  Using food as entertainment and to show love.  The only thing I did when I went out was go out to eat.  I used to cook a huge , calorie laden Sunday dinner for a ton of people who came to my house.
7.  Not taking time to take care of myself.  I spent so much time doing things for other people and not using the word no that I didn't have time to exercise or eat healthy.

There are probably other reasons, but those are the standouts.

Now take a look at your list.  Are you willing to change the behaviors that make you overweight? ARe you willing to change the ones that are hardest for you (because those are probably the real contributors to your weight gain)?
I'm not writing this to discourage anyone, but I know that many times people aren't ready to change the habits that truly make them overweight.  If you go out to eat all the time, and you aren't willing to change that, you'll probably remain overweight.  Do you make excuses not to exercise?  If you don't stop that behavior you will probably not lose weight.
So if you are ready to lose weight, do not pass go without going to to purchase some great products , emailing me at to ask for advice, or joining my FB online challenge (friend me April Robinson).....half joking:).  If you aren't think about this....will your life be that bad if you change negative behaviors?
I think of myself : I'm so happy I steer clear of sugar...I don't feel like an out of control pig like I did before.
Not eating out?  WEll, it's cheaper, and I've found other things to do with friends.  I bowled the other you know how fun bowling is ....who knew?  All that time I wasted at restaurants.
Doing minimal activity? well ok....I mean I'm a marathoner proud of myself am I?  I can do something most ppl wouldn't even attempt.  And plus my addiction to Body Combat DVD's./...could I even live without them?
Using eating to mask emotions? Again, I feel much less pissed off after I exercise than I did after polishing off a bag of oreos.

-Get the point?  Think of all the good things that come out of turning a negative behavior into a positive and you are ready to go!

Today's exercise: weights/plyo-legs and abs
45 min on Arc Trainer
Today's diet:
egg white omelet with spinach and fruit
snack: greek yogurt
lunch: chicken burger, wheat roll, steamed broccoli
snack: celery and cucumbers with hummus
Dinner: chocolate shakeology with a banana
snack: orange, 10 almonds (I was hungry today, but I chose pretty wisely)

Do you read about shakeology and want to try?  I mail out free samples! to get your sample today!

Thursday, May 23, 2013

"women's help" for weight loss :)

So sorry to say that this post is mostly for the ladies (usually I post fot both sexes).  I hear a lot of complaints from women about how hard it is to work out during that "time of the month".  I agree that it isn't easy , but I want to give you some tips and reasons why you should take on working out during that time.
I remember that before I started working out, I had more cramps and bloating.  The main reason women have cramps and bloating is water retention.  Exercise helps with that.  Exercise also releases feel good endorphins, which help you to feel better afterwards.  Most women feel better after exercise during their cycle.
Now...I know the girls ache sometimes , so you might want to do an exercise that doesn't have bouncing around....I do sometimes do a half jog, half walk during my cycle, or ride the stationary bike, or do yoga.  But lately, I've found I don't need to change my workout at all.  I have been so active that I haven't really had cramps or bloating.  It 's great....try it and see.
Cravings- Feed your body well during your cycle.  Most people crave carbs, so give your body some healthy carbs to fend off cravings.  Some wheat toast with natural peanut butter gives you some sweetness but doesn't totally throw your diet out of whack.  Better to eat a bit more and eat healthy than to binge on cookies later on in the day.
I swear by an evening primrose oil pill to help with PMS symptoms.  I've recommended it to lots of people and everyone loves it (also great for women dealing with menopausal symptoms.  As with all supplements, read and see if it affects any meds you may currently be taking.
I hope this women we are we can get through that bad week too.

Today's workout: 1 hour of Body Combat
today's diet: wheat toast with natural peanut butter,2 eggs
snack: greek yogurt
lunch: tofu with veggies
snack: banana
dinner: strawberry shakeology with blackberries
snack: raw broccoli with hummus

****Want to own the secret to my 125 lb weight loss? to buy shakeology a revolutionary meal replacement shake and superfood
We have great workouts for all ability levels and I would love to recommend something for you.  Email for more info or help choosing your workout.
What sets me apart from other weight loss programs?

2 things: I've been there...I was morbidly obese and now I am 25 lbs from goal. 
I have 24/7 weight loss support . I run an online weight loss challenge on facebook, I check it often, and people email me constantly for help (which I love).  I can also do email or phone check-ins and this comes complementary with your purchase from my site.  With me, you're never alone....I will be behind you supporting you and motivating you for your entire journey.

Wednesday, May 22, 2013

looking at yourself in a different light while losing weight or after a weight loss

One of the hardest things for me today is seeing myself as the person I am now rather than the person I used to be.  I've lost 125 lbs, and there are still days I look in the mirror and I still look the same?  Everyone can tell you that you look better, but it's so hard to see it yourself.  Sometimes I feel like I can ignore all the compliments I hear, but the negative comments stay in my mind forever.  Here are just a few popping into my head this very second.....I didn't have the nerve to tell the person that the comments were hurtful, and I'm sure they didn't mean them to be, but I just had to include what I was thinking after the comment in parenthesis (virtual venting)
-Is it uncomfortable for you to know, you're like a bigger runner. (I didn't know there was a distinction btw. bigger and smaller runners)
-I really wish you would be skinny. (Why would you like me better if I was ?)
-When are you going to get to your goal weight? (Forgot my crystal ball today, but you'll be the first to know when I figure that question out.)
-How can you be a Beachbody coach when you don't have a Beachbody yet? (They don't have weight requirements for jobs FYI)
-Are you sure you ran a marathon? (No, I've actually run two marathons)

There are more...but these are the ones I remember stinging the most.  But , just in the last few months actually, I realized no one's opinion of me matters more than my own.  I need to be more confident to avoid comments like these.  Just recently, I started making changes to the way I feel about myself  and I've noticed that I care less about what others think and more about how I feel about myself.  Here's some actions I've taken (and you can to) to improve your self-image.

-Think of all the things your body has done for you....because you need to love and be grateful for it.  My body leads me through over an hour of exercise daily.  It dropped weight although I abused it and put weight on.  My body is a machine, and I'm grateful for its power.

-Do something to raise your body confidence.  I took boudoir photos for my birthday.  No my body isn't perfect, but guess what , seeing it that's pretty damn good.

-Stop talking about your flaws.  What's good about you inside and out? Focus on that.
I have pretty blue eyes and nice legs.  I'm smart and talented.  I'm a beautiful person because I help people daily and I've raised lots of money for charity.

-See the beauty in others. If you're negative about other people, how do you think they look at you?

Change your perception of yourself to change others' perception about you.

Today's workout: weights -chest, lats, back, abs
Today's diet:
egg whites with spinach
fruit salad
Snack: greek yogurt
Lunch: black bean burrito on wheat tortilla
Snack: apple
Dinner: vegan chocolate shakeology with a banana and a teaspoon of natural peanut butter
Snack: sugar snap peas

My blog always talks about shakeology.  It is an awesome meal replacement shake that has tons of vitamins.  Every client I have loves it.  WAnt to learn more?  Email or my site
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