Jill’s Fit Tip Tuesday ~ Reading Labels
March 6, 2012 By
March is national nutrition month. here are some ideas that can help you and your family be more aware about what you eat.
Reading labels can help you make good food choices. Most foods foods in the grocery store list nutrition information on the package in a section called the Nutrition Facts.
- The Nutrition Facts tell you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, sodium, and fiber per serving.
- Nutrient content claims such as “low fat” provide a reliable description of the product.
- Foods that are exempt from the label include foods in very small packages, foods prepared in the store, and foods made by small manufacturers.
The Nutrition Facts
Here’s an example of a Nutrition Facts section. At the top, you’ll see the serving size and the number of servings per container. The information on the label is for the serving listed.
The serving on the food label may not be the same as the serving size in your food plan or the serving you normally eat.
If you eat twice the serving listed on the label, you would need to double all the numbers in the Nutrition Facts section.
For example, if you usually eat 2 cups of chili with beans, you’ll need to double all of the numbers in this Nutrition Facts section.
Nutrient Content Claims & Percent (%) Daily Value Ever wonder what the difference is between fat free, saturated fat free, low fat, reduced and less fat? What to learn what the Percent (%) Daily Value is? Check out this section.
Extra Tips for People with Diabetes Learn additional tips on reading food labels.
Take a good look at what you and your family eat and pay close attention to the LABELS!!
Keep Pressing Forward!!
March 2, 2012 By
All though right now the road may seem long at times, just keep pressing forward. You will reach your fitness goals one day at a time! One change at a time. It’s a journey!! 
So “Get Up and Get Moving” and have a wonderful day!!
Is it just Me??
February 29, 2012 By 6 Comments
Is it just me or is anyone else out the suffering from Asthma right now. The weather here has not been so good. We did not really have a winter this year. A week ago I ended up at the Urgent care because I could not breath. 
What a wake up call. Seriously,, I had asthma as a child. So bad that I spent have of my life in the hospital. They did not have inhalers back then. Nope just good old fashion Adrenalin injection! Sometimes had to be at the hospital twice a week. I remember being sad on windy day’s I had to stay home to prevent an asthma attack. Anyway through the years I really thought I our grew my asthma.
NOPE!!! In my 20′s and 30′s occ use of a inhaler was needed and I have had to deal with lot’s of allergy problems. But this was nothing like I want through as a child. When I delivered my last child 7 yrs ago I had back to back attacks at the hospital after an emergency C- section. Very scary but I was at the right place for treatment. Now once again I sit here out of breath with a constant wheeze x a week. I had to have multiple breathing treatments at the urgent care and hospital but I am still wheezing. I was also put on a oral steroid. YECK!!! I feel stress because my workout is my stress reliever. I can’t workout because I can’t breath well enough. The Dr. is trying different medications and inhalers but I am exhausted!!! It’s no fun feeling out of breath just walking around the house. NO FUN!! FRUSTRATING!!
Monday Motivation!!
February 27, 2012 By
Mondays are hard!! Know that what you do today will have a pay off tomorrow!! It’s called Habit!! Now go make it happen!!
Jill’s Fit Tip Tuesday! ~ Stand Up!!
February 21, 2012 By
Stand up while you read this!!
Do you have achy muscles, numb limbs. or sore joints? If so I can tell you these are the side effects of sitting for too long. Many recent studies have shown that sitting too long put you at risk for obesity, diabetes, heart disease and other health problems. Is it worth it? NO!!
Now even if you go on your morning run or are a regular at the gym if you spend the rest of the day sitting you can run into some heath problems you don’t want. Sitting to long is just plain bad for you.
Now Dr’s and researchers say, it’s important not only to exercise but make sure you are breaking up prolonged hours of sitting. So even if you exercise every day you also need to take breaks away from your chair and raise your heart rate. Here are a few tips to help you get moving.
- Set an alarm that will remind you to stand up and walk around for a few minutes.
- On your lunch break take a nice brisk walk.
- If you can stand while you work.. Thomas Jefferson used a raised desk so he could stand while working.
- Make sure you choose leisure activities that don’t involve sitting. Dancing instead of a movie.
Sitting Is Bad For You
Mid Week Motivator!!
February 15, 2012 By
Baby Steps Count!!
So often we disregard the baby steps it took us to make our goal! DON”T!! Count every baby step along the way of your journey. Weight loss is a process. Fitness is a process. You work hard and it counts so don’t let the little voice in your head bring you down. Rise above because each and every baby step Counts!!
Jill’s Fit Tip Tuesday- Tips for weight loss!
February 14, 2012 By
Tip’s for weight loss
1. What ever you do don’t starve yourself!
Eating too few calories can really slow your metabolism, making it even harder to burn fat.
2. Eat often.
Aim for 5-6 smaller meals a day. This will keep your metabolism moving along. It also can help level blood sugars.
3. Be consistent!
Exercise at least 5-6 days a week to optimize weight loss. Working out sporadically will have little or no effect and defeats the purpose. Don’t forget you don’t have to belong to a gym. Workout DVD’s are excellent and as long as your consistent you will get the results you want.
4. Lift heavy!
Strength training is good for everyone. The more lean muscle mass you have the more calories your will burn, 24 hours a day.
5. Get your rest.
Aim for 7-8 hours of sleep a night.
6. Take before and after photos.
This may be hard to do in the beginning, but it is a great way to keep track of your progress and keep you motivated.
7. Buddy up!
It’s great to work out with a friend or join an online support community to connect with others and stay accountable. Support groups are a good choice also
8. Keep a food journal.
What we think we are putting in our mouth may not be accurate. When you journal it will keep you honest and point to problem areas in your diet.
9. Be nice to yourself!
You did not gain the weight overnight, so it won’t be gone that fast either. Set realistic goals and then get to work achieving them. You can achieve them and will as long as you work hard and keep your eye on your goal.
1 more day to sign up @Nampa fit studio for the $3.00 credit sale.
February 13, 2012 By
Have you been thinking about joining Nampa fit studio and just haven’t done it yet?? Well now is the time!!
Thank you for telling 500 Facebook friends about Nampa Fit Studio
Enjoy $3 Credits for a Limited Time click here to join the fun and get fit!
Next Sale: 1,000 Facebook Fans!
At The Studio, our unique workouts are changing the face of fitness, but more importantly, we’re changing the fees of fitness.
There is no contract. No enrollment fees, no enhancement fees, and no cancellation fees…did we miss any fees that gyms charge? Instead we have created a credit system that can be customized, literally, to ANY budget. Once you’ve created an online account you can purchase the number of credits that fit within your budget. This means you can just purchase one at time or buy in bulk to receive special pricing. Your credits expire one year from the date-of-purchase and can be redeemed by registering for any class we offer. If you find yourself addicted to one or more of our unique classes (which happens a lot), you can purchase Unlimited Monthly Credits and we’ll make sure your account is well stocked every month.
Love to dance? Try the hottest trend in fitness, Zumba®, or shake it up with BellyDancing or Hip-Hop Hustle.
Need a little balance in your life? We offer several Yoga formats; from traditional Iyengar and Kundalini Yoga styles to the latest release of PiYo® (Pilates + Yoga, from the makers of P90x®) Plus, in the winter months you’ll love our Warm-Room Yoga.
Feel like you just need to hit something? Come on in for Cardio Kickboxing or TurboKick®
Think you’re ready to dial up the intensity? Kettlebells or our challenging Bootcamp may be just what you’re looking for.
At The Studio, there really is something for everyone and all of our certified instructors can show you how to customize the workout that’s right for you – whatever your fitness level.
Jill’s Fit Tip Tuesday! ~ What’s your excuse?
February 7, 2012 By
What is your excuse? We all make them.
There are many days where I just don’t work out. Some day’s I just don’t eat right.
We all have them! You know an excuse for why we messed our day up. For me they are really lame excuse. None the less they get me out of doing what I should be doing. Down deep inside I do care about working out and eating right. So in my journal I thought I should come up with a positive list something I can look at the next time I want to make up some excuse why I can’t!! Having a list of Why I should will help me do the right thing.
The 3 excuses I use the most.
1. I just did not have time to workout.
2. I eat bad because I am stressed and tired.
3. I am so tired after a long day of taking care of the house and kids I did not make it to the gym.
Here are a few other excuses my friends use.
* I am not seeing results so I think I will throw in the towel.
* I travel so for me finding time is next to impossible.
Don’t let excuses keep you from not doing what you should. It is so important to eat right and get plenty of exercise. Even if you don’t have a gym membership you can do work out DVD’s or fast pace walking. We really need to get out of the habit of making excuses and get into the habit of just getting it done. Mid February is when most people that had the resolution to get fit in 2012 stop because they have not seen big results. Stop looking for BIG results and reward your self for the small ones. Let’s not look at exercise like a chore anymore look at it like the best gift you are giving yourself. Time to get healthy!
The power to change is in all of us!! Now go in do the right thing!!
Now I want to hear from you!! What excuses do you use to not eat right and to not make it to the gym? How can you change that negative excuse into a positive action?
Featured in Yahoo “Second Act”
February 4, 2012 By
I got a few e-mails saying the yahoo clip I did back in November was mentioned in a health magazine in the UK and they listed my site. So now people are asking how they can see the clip. It’s actually on the side bar of my site but I thought for easy viewing I would post it at the top of my site.
Click here “Get Up and Get Moving” to head over to my Facebook Page. We can get fit all together!!
I am so blessed to be apart of this amazing “Second Act Project” I am completely humbled by this experience. I love helping others. I really know god’s hand in my life as door after door keep opening.
Mid Week Motivator!!
February 1, 2012 By
Wednesday’s can be hard!! It’s the middle of a busy week for many but don’t forget to get your workout in!!
Now “Get Up and Get Moving”
Jill’s Fit Tip Tuesday!! A visual of how we all should be eating!
January 31, 2012 By
Hello Plate, Goodbye Pyramid!!
Hated the Pyramid! I LOVE the plate!! Simple yet very effective image of how we all should be eating!!
My Interview with Biggest Loser Moses!!
January 26, 2012 By 5 Comments
Jill ~ America loves you Moses. You are such an inspiration to so many including me. What is life like now that the biggest loser is over??
Moses~ Since our finale of the biggest loser, i have been able to adjust back to normal life, with the help of all those around me. My family and friends and my community has constantly supporting me in anything and everything I do. People have gotten use to seeing me around town, so all the stopping and taking pictures have slowed down quite a bit, but on occasion people still do. I do love sharing my experience to all those who are interested in what I have to share. I share my story as I do many speaking engagements for different companies, schools, churches and organizations. It has allowed me to make some extra money which is always a good thing. I am doing my best to give back to the state of Idaho. I am still working as a garage door installer and repair man, but i have also become an ACE Certified Personal and Group Trainer working at Apple Athletic Club in Idaho Falls. I plan to do this full time and for the rest of my life. I am so excited to make physical fitness, health and wellness such a big part of my life and I try to help people change their lives.
Jill~ You fell in love with boxing while on the show. Are you still boxing and is it your main source of exercise??
Moses ~ Boxing has become a big part of my training. I do a lot of what Brett, my trainer from the show, taught me while changing my life. We do what we call MRT training. This is a group circuit training with very high intervals that usually involves boxing as part of it. Boxing is an amazing cardio workout as well as strength. Boxing is what saved my life on the show, and I get to show people how to help them make a change in theirs.
Jill ~ It’s a new year and for many that means CHANGE!! For many just starting out on there Lifestyle change and weight loss journey what advice can you give them on how to stick with a plan and not give up.
Moses~ I always tell everyone to find types of exercises that they love or liked to do. This will allow them to have a better chance that they are going to continue to keep doing it. I know that everyone gets that chatter in their head telling them to stop, that they don’t need to work out today, that their body needs to rest and its okay to not workout. I tell them to find your motivation and stay true to it. For me, my motivation is my family first, and than my friends. when my head tells me to stop and give up, I know that is just me telling myself that is what I want. At that moment, I stop thinking about doing it for me, I start thinking of others. I think of my family and friends and what they would want me to do. I find that when I do things for others over doing things for myself, I am so much more stronger and determined to get things done, and best of all, I am so much more happier doing things for others and than doing things for myself. There is so much greater joy in life when serving others, rather than serving oneself. If someone believes otherwise, than they have never really served others.
Jill ~ How important is exercise for people starting out?
Moses~ Exercise is always important in any stage of life. My main focus is to tell people that it is all about physical movement. Whether you are exercising, dancing, cleaning etc. JUST KEEP MOVING. It doesn’t matter what you are doing, just move your body. Just make sure you like doing that.
Jill ~ Not that you can totally speak for your daughter but how is Kaylee? What is she up too these days?
Moses~ Kaylee is back home with us. She is looking to work as to save for school. She too will eventually become certified as a personal trainer. And yes, she is still dating Vance Jackson from the white team. it is just a long distance relationship. Vance lives in Ogden, Ut. while she is here in Shelley, Idaho.
Jill ~ I know from my own experience that it’s not all just about losing the weight. For those who are emotional eaters what tips can you give to them to deal with why they eat and how they can stop this destructive pattern?
Moses ~ Emotional eating is a really tough thing. All the advice I can give now is to control your environment. Fill your kitchen with everything that is healthy. Don’t put the bad things in there. If you got junk food in the house, I promise you, you will eventually eat it. Not that if you didn’t have it in your house you would just get in your car and drive to the store to buy the junk food, but you would be more likely to not do that. Why torture yourself with all these temptations where you live. it will be a constant battle and you will be miserable, and you will eventually lose. Will power is a great thing, but in this case, you are better off to not have to prove it to yourself. Clean your house up. What where you go out and eat. Make it easier on yourself, by not making it tough for you do succeed.
Jill ~ Being from Idaho myself and loving it. How has it been to live in such a great community during your transformation and throughout your continued journey??
Moses ~ Like I said before, everyone has been so kind to myself and Kaylee. And when i say community, I mean all of Idaho. Whether I am in Shelley or Nampa, you all are so supportive of me. Thank you all so very much. I was so proud to represent the Great State of Idaho.
Moses has become a great friend and I was so happy to catch up with him and do this interview! We all need a boost of motivation to keep us going!!
Jill’s Fit tip Tuesday!!
January 24, 2012 By
10 Great Tips To Make Exercise A Habit
1. Do a variety of activities you enjoy.
Remember, there is no rule that says you have to go to a gym or buy equipment. You can walk around the block or to a at home exercise video.
Having a variety of activities, weight lifting, running, walking, aerobics classes will ensure that you can do something regardless of the weather or time of day.
2. Commit to another person.
“This social aspect of exercise is very important to me,” I am a stay-at-home mom. I may let myself off, but if I’ve agreed to walk with a friend after dinner, I won’t be letting them down.”
3. Make exercise a priority.
“It has to be a non-negotiable. Making exercise non-negotiable. Friends and family members will know the importance of your program and learn that it’s part of your identity, and give up saying things like, “Why don’t you take it easy today?”
4. Exercise first thing in the morning.
Doing this will ensure the workout gets done. Things can come up in the day and if you put it off more than likely it won’t be done. Experts agree that a morning schedule is best. “If you go to a gym, it should be located between your home and work.”Exercise, take a shower, and you’re energized for the day.”
5. Or, exercise on your way home from work.
The next best thing to exercising first thing in the morning is to do it on your way home from work. Or if you are a full time mom maybe your hubby can watch the kids and let you workout.
6. Exercise even when you’re “too tired.
Chances are, you will feel better after exercising I always do. “It energizes us,”! “You breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.” I end up having way more energy after i work out and it surprises me to come home and want to clean or do laundry.
7. Log your activity.
Write down the things that are important to you. It could be how much time you exercise each day or how many steps you walked. Just like a food journal it’s good to see your progress.
8. Be aware of all the indicators of progress.
It’s great when your clothes fit better and you are able to lift heavier weights or work out longer without getting exhaust.
9. Walk – Use a pedometer.
“If you enjoy walking and haven’t exercised for awhile, 10 minutes three times a day will give you 30 minutes.”
Use a pedometer, and work up to at least 10,000 steps a day. “Nobody starts out with 10,000 steps,” You need to find out your daily average and the next week strive to walk an extra 300 steps. Increase your steps each week.
10. Reward yourself.
Have you been telling yourself that you don’t deserve a reward for something you should be doing anyway- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, come on, how inspiring is that?
Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You may buy a DVD you have wanted after sticking with your fitness plan for a month, or buy and new walking shoes when you have achieved 5,000 steps a day. Do whatever it is that works for you. Just make sure you do something to tell yourself job well done.
Monday Motivation!!
January 23, 2012 By
Get a good workout in!! It will start your week out just right!! Happy Monday!
