YOU can win at weight loss!!

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

My Interview with Biggest Loser Moses!!

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!!  🙂

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

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! 🙂

Yahoo “Second Act”

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”

Thursday’s Thought!

It’s our Choice!!

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