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YOU can win at weight loss!!

May 9, 2012 By jillknapp

I had some requests via e-mail wanting me to share how I lost the 100 pounds.  So I wanted to post this at the top so it’s easy to find.  Remember You can Win at weight loss! :-)


weight loss – Plan

When selecting a low fat diet plan, make sure you are getting a balanced and complete diet Full of everything you will need to fuel your body.
You will need to set realistic goals so you will get where you want to be.
You can start by following some guidelines I listed below.

Guidelines for a nutritional, low fat diet.

1. You must commit to consuming 6 small meals a day. I consider a snack for the smaller meals

2. To succeed, you are going to have to plan ahead. Pack your foods the night before. You will need to always have low-fat foods around.

3. Don’t get too caught up on the specifics of your diet. Keep it simple. Start by simply just counting calories.

4. Eat your food slower. This will help you enjoy your food

5. Eat on a smaller plate.

6. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Give these up and you will feel great after a few weeks.

7. Use a variety of vegetables and fruits in your nutrition plan. Start by trying to eat 5 total vegetable servings and 2 to 3 servings of fruit every single day. Dark veggies are best.

Here is my plan!! Give it a try!

Each morning before you eat anything have an 8oz class of water.

Breakfast~ Meal 1
Raspberry, Flax-seed protein shake. As seen on Dr OZ ~ You want your morning to have a fiber punch to keep you full and regular.

Ingredients serve 4
15 to 20 frozen or fresh raspberries
1 banana
2 scoop of vanilla or strawberry protein powder.
1/2 cup orange juice.
1 small handful of fresh spinach. The nice thing about the spinach is that you can’t taste it and your kids would never even know that it is in the shake.
8 baby carrots.
1/4 cup dry oatmeal
1 to 2 teaspoon of flax-seed oil

Add a tiny bit of ice and blend away. You can play around with your shakes. Have fun with them and make them your own. We also add yogurt and apples sometimes. It’s a great way to start the morning.

For Breakfast or Meal 1 you can also have Oatmeal and 1 egg

stevia drops

AM Snack ~ Meal 2
1/2 apple and 8 almonds

PM Snack ~ Meal 3
a few handfuls of carrots and a piece of string cheese or a meal replacement protein shake or a protein bar

Lunch~ Meal 4
1/2 turkey sandwich loaded with lettuce and tomatoes. whole wheat bread no white!!
veggies

PM Snack~ Meal 5
1 protein bar

Dinner~ Meal 6
3 ounces chicken breast or Salmon
1 cup wheat pasta with red pasta sauce.
steamed veggies of your choice or bowl of fresh raw veggies

A teaspoon of peanut butter 2 times a day totally helps me keep away from sweets. It takes the edge off. Give it a try if you are really craving sugar. :-)

Also flavor water with Stevia. YUM and I drink more water this way… :-) Click here for the link to the one I love. Stevita Co. Inc., CHERRY Flavored Stevia Powdered Drink Mix, 2.8oz jar

If you will be at the office or gone for the whole day you need to pre-plan your meals ahead of time. You will want to take everything will you so you have no room to fail. Doing this for YOU is important.
Be good to yourself!! You deserve it!!

If you want to see my journey in the Yahoo Clip Video click here…

Also if you are new to my site: Come to my facebook page.  It is updated with tips to keep you motivated! Click here

Filed Under: Fit Tips, Lifestyle, Nutrition, Type 2 Diabetes, Weight Loss, Weight Loss Transformation

My Interview with Biggest Loser Moses!!

January 26, 2012 By jillknapp 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!!  :-)

Filed Under: Weight Loss, Weight Loss Transformation

Nampa Fit Studio Give You The “12 days of Fitness”

December 9, 2011 By jillknapp

Come work out with me at Nampa Fit Studio!!   They have the 12 day’s of fitness starting Tomorrow. 12 FREE classes 1 class a day for 12 days. Let’s do it! Go to Nampa fit studio to sign up. Don’t miss out! Starting a good fitness program before Christmas!! You will be so happy you did it! go to http://nampafitstudio.com/ and sign up. Do it now!! Hope to see you there! :-)

Filed Under: Exercise, Fitness, Motivation, Weight Loss

Yahoo “Second Act”

November 21, 2011 By jillknapp

So blessed to live in Idaho!  I love my state! Thank you so much for everyone that helped make the Yahoo “Second Act”

One of my closest friends Kim Rose.  Thank you for  helping me get in shape.  I love Nampa Fit Studio! Click here: NampaFitStudio.com

Hair and Make up done by Chelsea:  Chelsea YOU ROCK!  Click here to get in touch with Chelsea

Raffinata: Thank you for providing me with a awesome gown and the use of your shop.  I love your clothes!!  Like them on Facebook and go shopping there for some really cute clothes! Raffinata on Facebook

Also thank you to the crew of “Second Act”  you were all wonderful to work with and I had the time of my life. :-) “Second Act”

Filed Under: Gallery, Weight Loss

Featured on Everyday Health!!

November 2, 2011 By jillknapp

Click here to see! I am slide show number 6

Filed Under: Gallery, Motivation, Weight Loss Tagged With: ,

Thursday’s Thought!

October 6, 2011 By jillknapp

It’s our Choice!!

Filed Under: Nutrition, Weight Loss

Featured on “Get Weightloss Now”

September 29, 2011 By jillknapp

Filed Under: Gallery, Uncategorized, Weight Loss

Thursday’s thought!!

August 4, 2011 By jillknapp

Filed Under: Weight Loss

Nampa Fit Studio!

August 3, 2011 By jillknapp

Come join Nampa fit studio on Aug 13th for a free workout and listen to great tunes by 101.1 wild fm

So sign up today so you will get your spot!!  Nampafitstudio.com

Filed Under: Weight Loss

Featured on Diabetic365

July 13, 2011 By jillknapp

Click here to see interview:

Filed Under: Gallery, Motivation, Weight Loss

Health Fest

July 2, 2011 By jillknapp

I had such a great time at the Health fest. It’s wonderful to meet so many wonderful people. I promised I would post the clip of me on the Dr. OZ show at the top of my blog so you could find.  Here it is. :-)

Filed Under: Gallery, Weight Loss

Thursdays Thought! ~ Obesity in America

June 23, 2011 By jillknapp

Obesity in America Infographic

Infographic Via: Golden Rule Insurance Company

Filed Under: Uncategorized, Weight Loss

Jill’s Fit Tip Tuesday!! The Effects of Soda

June 21, 2011 By jillknapp 129 Comments

Harmful Soda
Via: Term Life Insurance

Filed Under: Weight Loss

Jill’s Fit Tip Tuesday!

June 3, 2011 By jillknapp

Diet Vs Lifestyle!!

I have had many conversations lately with people about the word diet and lifestyle change. First I want to give you the definition’s I found on both.

Diet = A regimen of eating and drinking sparingly so as to reduce one’s weight to eat and drink according to a regulated system, especially so as to lose weight or control a medical condition.

Lifestyle Change= Modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.

My changes were very gradual. I did not go on a diet. In my mind a diet has finality and once you are done you go back to your regular eating habits and you gain the weight back.

On the other hand a life style change is where you take the time to look at your lifestyle and evaluate what you want to change about your life. Then you get the information to help you make those changes. Once you have the information you apply it to your life and you then make a life style change.

For me it took the word’s you have diabetes.My hope is that you make a change before you are diagnosed with something that forces you to make change.

Making a lifestyle change also needs to be slow so you allow your body and mind to get use to a new way of thinking and eating. You learn to change the relationship you have with food to a healthier one. The key to managing a lifestyle change is to eat in moderation. Make healthy choices whenever possible and limit yourself to a few bites of foods you just can’t resist. If you incorporate 6 small meals a day plan you won’t feel deprived. You will also keep your metabolism moving. Check with your Dr. before starting any new plan.

Making a lifestyle change also means including daily exercise. This should be intentional as well as generally being more active throughout the day.It does not mean you have to spend hours at the gym each day to achieve permanent weight loss. Some strength training a few days a week along with a 30 min walk is all you really need to do.you reach your goals!!

Filed Under: Exercise, Nutrition, Weight Loss Tagged With: , ,

Eating 6 small meals a day is how I lost 100 pounds!

April 22, 2011 By jillknapp


weight loss – Plan

When selecting a low fat diet plan, make sure you are getting a balanced and complete diet Full of everything you will need to fuel your body.
You will need to set realistic goals so you will get where you want to be.
You can start by following some guidelines I listed below.

Guidelines for a nutritional, low fat diet.

1. You must commit to consuming 6 small meals a day. I consider a snack for the smaller meals

2. To succeed, you are going to have to plan ahead. Pack your foods the night before. You will need to always have low-fat foods around.

3. Don’t get too caught up on the specifics of your diet. Keep it simple. Start by simply just counting calories.

4. Eat your food slower. This will help you enjoy your food

5. Eat on a smaller plate.

6. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Give these up and you will feel great after a few weeks.

7. Use a variety of vegetables and fruits in your nutrition plan. Start by trying to eat 5 total vegetable servings and 2 to 3 servings of fruit every single day. Dark veggies are best.

Here is my plan!! Give it a try!

Each morning before you eat anything have an 8oz class of water.

Breakfast~  Meal 1
Raspberry, Flax-seed protein shake. As seen on Dr OZ ~ You want your morning to have a fiber punch to keep you full and regular.

Ingredients serve 4
15 to 20 frozen or fresh raspberries
1 banana
2 scoop of vanilla or strawberry protein powder.
1/2 cup orange juice.
1 small handful of fresh spinach. The nice thing about the spinach is that you can’t taste it and your kids would never even know that it is in the shake.
8 baby carrots.
1/4 cup dry oatmeal
1 to 2 teaspoon of flax-seed oil

Add a tiny bit of ice and blend away. You can play around with your shakes. Have fun with them and make them your own. We also add yogurt and apples sometimes. It’s a great way to start the morning.

For Breakfast or Meal 1 you can also have Oatmeal and 1 egg

stevia drops

AM Snack ~ Meal 2
1/2 apple and 8 almonds

PM Snack ~ Meal 3
a few handfuls of carrots and a piece of string cheese or a meal replacement protein shake or a protein bar

Lunch~ Meal 4
1/2 turkey sandwich loaded with lettuce and tomatoes. whole wheat bread no white!!
veggies

PM Snack~ Meal 5
1 protein bar

Dinner~ Meal 6
3 ounces chicken breast or Salmon
1 cup wheat pasta with red pasta sauce.
steamed veggies of your choice or bowl of fresh raw veggies

A teaspoon of peanut butter 2 times a day totally helps me keep away from sweets. It takes the edge off. Give it a try if you are really craving sugar. :-)

Also flavor water with Stevia.  YUM and I drink more water this way…  :-) Click here for the link to the one I love. Stevita Co. Inc., CHERRY Flavored Stevia Powdered Drink Mix, 2.8oz jar

If you will be at the office or gone for the whole day you need to pre-plan your meals ahead of time. You will want to take everything will you so you have no room to fail. Doing this for YOU is important.
Be good to yourself!! You deserve it!!

Filed Under: Motivation, Nutrition, Type 2 Diabetes, Weight Loss

Thursday’s Thought ~ Dream Big and Set Goals!

February 24, 2011 By jillknapp Leave a Comment

Did you know if you write down your goal and put it somewhere you can see it will more likely become a reality. So go write them down right now!! :-)

Filed Under: Lifestyle, Weight Loss Tagged With: , , , ,

7 Essentials for Women Over 40 ~ Dr OZ

February 18, 2011 By jillknapp

Women who have reached the age of 40 are the targets of a multi-billion dollar industry geared toward anti-aging, weight loss and more. To help you…

Filed Under: Dr. OZ, Weight Loss Tagged With: , , ,

Monday Motivation!

February 14, 2011 By jillknapp

We all need a little motivation on Mondays! This song say’s it all. I love it and have it as one of my cell phone ring tones. Life is a journey and you must keep climbing. Get’s me pumped to make it a great day. Happy Monday!!

Filed Under: Motivation, Weight Loss Tagged With: , , ,

Thursday’s Thought ~ Motivation!

January 28, 2011 By jillknapp Leave a Comment

You and only you can do anything you want if you believe in yourself!!

Filed Under: Motivation, Weight Loss Tagged With: , ,

Jill’s Fit Tip Tuesday ~ Get Up and Get Moving

January 25, 2011 By jillknapp 1 Comment

We all know that exercise is good. From weight management, controlling diabetes, cholesterol along with high blood pressure. It also helps prevent heart disease. The benefits seem endless.

Exercise also boots energy and helps us manage stress. Studies show that it can save our lives and improve our quality of life.

According to the Surgeon Generals Report on health and physical activity higher levels of exercise are associated with the lowering of mortality rates.

Now I have to ask, with all of these benefits why is it that less than 50% of Americans are leading a active lifestyle??

We really need to start getting off the couch and start moving!

We know longer can afford to use the same old excuses that often keep us from moving.
I am too busy to exercise, I am too tired to exercise.

Let’s stop the excuses of life being to busy and start putting exercise as a priority.

Make it a priority.

“Get Up and Get Moving”

1. When going to the store or mall park as far away as you can from the entrance and walk.

2. If you must watch TV march, use a treadmill or do steps on your Wii fit if you have one.

3. Buy a pedometer to mark your progress. I just got one when I was on the Dr. OZ show and I had know Idea how hard it is to get in 10.000 steps a day. Now doing this every day I don’t have time to sit around. I have to keep moving.

4. Make exercise fun! Walking, running, Zumba, gardening. Do what makes you happy to get your body moving.

5. Walk during your lunch break.

6. Stick in your favorite work out DVD.

7. Make sure you have some variety in your exercise. Most people get bored and end up stopping exercising.

8. Take your kids on along long walk. Bike ride with your family. This will instill in your family the importance of getting exercise.

9. Train for an event. Having a mental commitment is a great way to get fit.

10. Honor yourself by making exercise apart of your life. Schedule time in your life for exercise.

Live Long, Live Happy!!

Filed Under: Get Moving, Lifestyle, Weight Loss Tagged With: , , , ,

"Get Up and Get Moving" Updates!

January 21, 2011 By jillknapp

I have had some e-mails asking how you can get updates from my web site. This is actually on my side bar but I know it’s kind of hard to find with so much stuff. So here it is. Sign up below and every time I write a new post you will be notified

Enter your email address:
Delivered by FeedBurner

Filed Under: Get Moving, Lifestyle, Weight Loss Tagged With: , ,

Interview with Latter Day Woman!

January 20, 2011 By jillknapp 7 Comments

Click here to listen to interview.

Filed Under: Gallery, Lifestyle, Nutrition, Weight Loss Tagged With: , , , , , ,

It’s Resolution Time!

January 6, 2011 By jillknapp

Exercise is a must!!  Join a gym or get a workout DVD. There are so many good ones your selection is endless. They don’t cost much so you really have no excuse. My son got my husband the wii game Just Dance 2 for Christmas. We played it all night at our friends new years eve party. Talk about fun. It was the best workout I ever had. :-) I also love taking classes from Nampa Fit Studio click here to check it out. You can pay as you go or sign up for 5,10, or as many classes as you would like. Great price and a wonderful studio.

Most important thing to remember is consistency is everything. Working out as often as possible will bring great results.

Most of all believe in yourself. You can do anything you set your mind to if you believe in yourself.

Meet me on Facebook for daily tips!!  Click here: “Get Up and Get Moving” on Facebook!!!

Have a safe and wonderful new year!!

 

Filed Under: Type 2 Diabetes, Weight Loss Tagged With: , , , , , ,

The Blessings of 2010

December 24, 2010 By jillknapp

From the Dr. OZ stage to a cover of a magazine, I have to say God has sure blessed me with many ways to share my story. I feel very blessed that 2010 has been such a productive year in being a diabetes advocate. Thank you to all my readers for your support this last year. Your comments and e-mails uplift my soul and keep me wanting to continue to carry my message as far as I can. Happy Holidays!

Filed Under: Dr. OZ, Weight Loss Tagged With: , , , , , ,

Diabetes Was My Wake Up Call

December 9, 2010 By jillknapp

I just have to say how honored I was to be featured on spark people. They featured my story. This web site is built on motivation.
Thank you spark people for all of your wonderful comments.
Click to read: Spark People Article.

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