Seriously!!!  A good workout is not only good for the body it’s good for the mind!!  The new year is coming and many will make the resolution to get healthy.  Don’t wait do it now!   De~ stress this holiday with a good workout..

The holiday season is here and all though it can be the best time of year it can also be the most stressful time of year.  Here are a few tips that can give you a boost in energy and also a decrease in your stress.

1. EXERCISE!!  even if it’s just a stroll through the mall at a fast pace any and all exercise can give you an energy boost!!

2. YOU TIME!! if your feeling the holiday rush take a step back and take a deep breath.  Unwind with a bath at the end of the day.  Read or just do anything relaxing before you head off to bed so you will get a great nights sleep.

3. Leave perfection behind!  Between holiday parties and getting goodies to your kids school don’t aim for perfection.  Do the best you can and leave the rest behind.

4.  Don’t forget your water.  With as busy as this month can be don’t forget to drink.  Carry a water bottle with you everywhere you go.

5.  Think before you eat!  Tis the month for junk food.  All the sugar can leave you feeling sluggish.  Remember to eat well this month. Yes enjoy a few treats here and there but don’t over do it!!

So get out there and get a good workout in!!

I am amazingly blessed speaking at many events this month.  Since being diagnosed with Type 2 Diabetes I have lost 100 pounds.  It did not happen over night nor was this an easy task.  It took much dedication and constant focus on my daily choices of what I eat.  WebMD featured my journey on there diabetes channel in 2 videos.  Watch it and than watch all the others.  This is a great channel with many great journeys and tips on how to deal with diabetes.

Click Here To View Video!!

Click here to view the Shake I was making in the 2nd video!

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!!

Weight Loss Tips!!

* Be consistent
* Believe in yourself
* Find support- weight loss group like take off pounds sensibly. It did help. Being accountable once a week is a big deal and will aid you to success.
* 6 small healthy meals a day
* Exercise a min of 4 days a week
* Drink your 8 glasses of water a day
* Baby steps! Be proud of every pound gone. It took along time to put the weight on and it will take some time to get it off.

It’s Oct and this is the time it cools off and we all get a bit relaxed so I thought I would focus on a challenge for myself and invite my readers to join me.  Let’s do it!! Walk, Walk, Walk.  With one more good month before the really cold weather starts to set in let’s get out side and walk.  If it’s already cold where you live opt for a treadmill.  Just do something active 5 days a week.  Do this for the next 3 weeks and you will be setting yourself up for a habit and your body will be wanting to continue even when the challenge is over.  Make a difference in your life and motivate yourself to get moving!!  I love this time of year with the holidays coming. Setting some good habits now will help when the temptations come.  You can have some but treats but you won’t have to have much if your frame of mind is on crating a healthier you!!

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I always say consistency is the key.  So even if you have a very small amount of time in your day use it for a quick workout.  The feeling after is worth finding what ever amount of time you can give.    Happy Tuesday!!

Told ya it was BIG NEWS!

Where fun and fitness meet!!
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In the past four decades, obesity rates in the United States have soared among all age groups. This rise in obesity rates has affected our youth in alarming fashion. Childhood obesity has increased more than fourfold among those ages 6 to 11. Over 23 million children and teenagers in the United States ages 2 to 19 are obese or overweight, a statistic that health and medical experts consider to be an epidemic. And this epidemic puts nearly one third of America’s children at a early risk for Type 2 diabetes, high blood pressure, heart disease and even stroke – conditions usually associated with adulthood.
It’s time to dedicate time to educating our kids and youth to learn to eat better and to get at least 6 minutes of exercise daily. I love speaking to our kids and youth. They will change they just need the tools to do so.
Make a goal to talk to your own kids about eating healthy. Set a good example in your home so that you can raise healthy kids. Visit here to get more ideas: Empower Me

10 outstanding fit tips!

1. Be physically active.
2. Eat protein at every meal.
3. Don’t keep treats in your home. Enjoy them away from home.
4. Drink Drink and Drink more water.
5. Eat 6 small meals a day instead of 3 big ones.
6. Be very choosy when eating a nighttime snack.
7. If stressed use a non-food alternative to cope.
8. Don’t eat after 8pm at night.
9. Eat foods that are in season
10. Find a exercise you enjoy and do it often.

I love this photo!! So true.  I have 10 more day’s of my 30 day juice fast.  I feel amazing.  My Asthma is so much better and I love having my voice permanently back!!  That alone has kept me juicing!! As I soon well in 10 days start to add food back into my diet this is a slow process so I can find out if a food allergies contributed to my asthma.   Happy Thursday!! Here is my Pinterest where I have been keeping my recipes.   I will post more soon.  It’s been a super busy month since my kiddo’s have gone back to school but I will post more I promise.

It’s all about our attitude.  Without healthy thoughts in our head we won’t be eating right or exercising.  Start the day off with today I am going to pick healthy foods to eat and get my exercise in.  Our thoughts produce action and it has to start with a positive thought.  So push the negative thoughts out when they come and replace them with positive thoughts.  Happy Tuesday!!

Ok I have to admit that the past 6 days of just having  juice have not been all that easy.  The first few days are for sure the hardest as your body starts the detox process.  I had brain fog where I just could not think straight.  I was tired and had no desire to get anything above the normal done.  By day 4 my energy started to increase.  Each day past day 4 I have had a little more energy each day with today Day 7 being the best day so far.  I feel great.  I feel spiritually connected to god as I have to rely on him constantly to keep progressing to my 30 day goal of ridding the toxins and gaining better health.   It’s amazing to me how good I feel compared to how I felt a week ago when I first started this juice fast.    I have found out that if I do 80% vegetables and 20% juice I have enough energy to sustain me.  I juice enough in the morning for the entire day so I only have to juice once a day.  I am loving the different creations I have made with the different mixes of vegetables and fruits I use.   I have had a few friends join me in this journey which has made it that much easier.  Happy Juicing!!  Looking forward to seeing if it makes a difference in my asthma and I can rid of some of the medications I am taking for it.  I am happy to report I have gone down in the use of my inhaler which has been awesome because my voice is clear instead of raspy.

I am on day 4 of my 30 day juice fast. I decided that it’s time to clean out all the toxins and see if it can help calm my asthma down. I have been sick for far too long. Juice with Jill. Anyone who is feeling like they want some change to their body join me. You don’t have to do 30 days, You can do whatever works for you. I have been studying up on juicing for some time and will post my journey.

You protect your being when you love yourself better. Do it now!!

I know I am not the only one who eats for comfort.  I am still recovering from a very hard year and find my old habits start back.  I won’t do it.  I refuse to gain back all that weight I lost I just won’t do it.  I pray everyday for strength not to turn to food and it does help.  I go to god often during the day.  It’s helping.  I share this only because I know how bad it feels when you feel out of control and food comforts you.  Really it’s only for a short time and the after affects of guilt are bad.  It’s a bad cycle and I know the pain of the cycle.

Dealing with painful emotions and having to feel them instead of eating them is not an easy thing but in the long run I know it’s the right way to do it.  Don’t give up on yourself if you have messed up.  Make the change now.  Don’t give up on yourself.  Your health is important and no amount of food can take away emotional pain a person has to deal with.  I don’t know your pain or what is going on but I do know pain and I do know that where ever you are at and what ever you are going through it’s better to deal with it head on and not use food.  I enjoy the friendships I have made from keeping this blog for so many years.  I love the letters I get from my readers who are also dealing with many different trials and have turned to food for comfort but are now learning what I have had to learn is to just not go there and to stop feeding any pain or trial we must face.

I have a wonderful therapist who has helped me really get through some very big trials.  Going to counseling has had a stigma attached to it for so long but don’t let it get in your way of getting the help you need for your trials and pain.  I trust my therapist and really feel blessed that I have her.   Just know your not alone.  Behind every face there is a story and a journey.

There really is only 2 ways to lose weight!! Let’s put it this way. To lose 1 lb of fat you have to create a calorie deficit of 35,000 calories. If you minus 500 calories per day, you will lose approximately 1 lb of fat per week

• You are going to have to take in fewer calories than you burn.

• You are going to have to burn more calories than you take in.

Tips To help you succeed.

1. Log your food ~ Get a notebook: Keep track of your calories

2. Eat 6 ~ Eat 6 small meals a day to help speed up your metabolism.

3. You must keep meals simple ~ Make up your own plan. only you know what you like to eat. Make it healthy and stick to it.

4. Snack on Veggies ~ if you are hungry in between meals. Veggies are so good for you!!

5. Be consistent!! Stick with your plan until you reach your goal.

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.

I totally forgot ladies from the TOP’s convention wanted to see the yahoo video. It is on my side bar but it’s easier if I just post it at the top. Loved meeting all of you. It was such a great experience.

Are you at risk?? Click here to find out!

Planning out your day of meals the night before can really help you stay on track… Do it!!  I don’t count calories as much as I log what I eat.  Meal planning and logging your food will help change the way you feel about food.  When you plan it out I look at it as what fuel do I need for my body this week.  Planning each day a week in advance.  If you can’t do that do it the day before.  It takes practice.  If you work pack your food for work.  Have healthy snacks on hand and really make sure your eating small amounts often. Here is a sample of what my day looks like most days.

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.

If you want to know more about this shake that has helped so many click here!!

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

1.  Make Exercise a habit.

Not always easy but it’s really doable.   If you can take 30 min of your day for 5 days of your week to fit it some type of workout and do this for 30 days you will make exercising a habit!!  Try it during the summer months and see what happens.  Working out often will eventually become apart of you and on the days you don’t workout you will notice a difference.

2.   Do Exercise that you enjoy

The difference with someone who sticks with exercise and someone that does not is often because the person who sticks with it has found something they love.  Try them all.  The gym setting is not for everyone.  Many buy a gym membership and never use it.  Do a trial… most gyms offer a 2 week trial.  Give it a try.  Within 2 weeks you will know if you want to belong to a gym or not.  Also there are studio’s that offer group fitness classes.  Many on a weight loss journey love the group setting because there are so many different classes to take,  If you are local give Nampa Fit Studio a try.  Awesome trainers and a great network of people who can relate to you.  A big mix of from people that are in great shape and others who are just starting out.

3.  Take it outside.

Walking is another way to get your exercise in.  Easy on the joints and you can work up to walking at a fast pace to raise your heart rate.

What ever works for you!!   Find out what you enjoy and stick with it.  Making exercise a habit will better your health,  keep you young and you will have more energy.

Obesity is an epidemic in our country.  These problems can result if we don’t start taking care of ourselves.

This is what our plate should look like.  I refer to this often.

So it’s Monday and you just don’t feel like working out!! YOUR thoughts control your mind so keep putting good thoughts in your mind.  I was sitting here thinking about what I could write about to give you some motivation.  This came to me I work out BECAUSE ____________?  Fill in the blank.  I will list my reason’s and some may be yours too  but I think this makes for a good exercise.  Take a few minutes today and dig deep to find the reason’s you workout.  Write them down.  Keep your list somewhere you can see it and on those day’s you just don’t feel like working out review your list. Happy Monday!!

1. Keeps my diabetes at bay.
2. Because it helps me stay young.
3. Because it helps combat depression and first hand I know this to be true.  I use exercise as my natural antidepressant.
4. Because it helps me stay strong.  Life is much easier with muscle.
5. Because it boosts my immune system and helps me stay healthy.
6. Because it boosts my metabolism
7. Because it helps my lungs stay strong and helps my Asthma
8. Because I want to be a good example to my kids
9. Because it lifts my mood.  Releasing those endorphins is a big reason I love working out!
10. Because my body was made to move and any workout makes my day better.

For better health “Get Up and Get Moving” ..  The best way to keep depression away is to move.  2012 was by far the most stressful year of my life and I learned this more this past year that the best  de-stresser is exercise.   Exercise is my anti depressant.  By far it has been the most valuable tool through some very stressful times.  Give it a try. If you struggle with any type of depression or are stressed get out and exercise.

Controlling your potions in the big picture will be the way to get off the weight and keep it off for life. I found that eating smaller meals throughout the day worked best for me. YOU really are never hungry. Every few hours I am eating something. Also I try to map out what I am going to eat for the day so I know ahead of time. Planning it out will prevent grazing and you will feel better if your in control and your not just eating because your board.
So be prepared for you day because if your not it’s much harder to control your portions.   Just remember it’s all about control.  Emotional eating is my down fall and I still have to fight this often.  Having a plan has helped me in so many ways.

These are the 3 most important fit tips I can give you!!

Diet~ When most see the word diet they think of restriction.  Today I am using this word to say eat healthy.  Veggies and lean meat along with some fruit.  Just get rid of the junk.  If you do this you will start having energy you did not know you have.  Bad foods make us sluggish and grumpy.  Good foods fuel the body with the things it needs to get us through day happy and with lot’s of energy.

Exercise~ You will have more energy if you do some type of exercise daily.  This doesn’t have to happen over night but just start moving.  Doing some type of physical exercise for 20 min a day and work up to more.  The amazing thing that happens is on the day you don’t get your dose of exercise you will feel it.  That’s what keeps me going back for more!

Sleep~  I can’t stress enough how important it is the you get a good night sleep.  Our bodies need sleep.  A fit body is a healthy body but you can’t get healthy if you are not getting proper sleep.

We are all busy!! Kids, Work or working hard in our communities.  It’s hard to make time to make sure we have our preventive tests done. Get Motivated to take care of you this month!! Click Here:

I have been off sugar for a little over 90 days besides having 2 free days. I can’t believe I rocked so well!! I feel so good!! Even though my Diabetes numbers Rock and I really could have sugar I choose not too because I feel so much better in life when I don’t eat it. .

My friend and I have 5 days left of a 21 day challenge of eating highly healthy foods. I have lost inches and my muscles are really starting to show from all the BodyPump I have been doing. Soooo rewarding. It’s a good thing only 5 more days because my Birthday is on the 15th and you can Bet I will be having a wonderfully deserved free day but when the Birthday is over I plan to go back to eating healthy everyday because I feels so great and healthy.

More energy, Happier and I love the feeling of good health!! Also it helps me to look at my before and after to really remember how unhealthy and bad I felt when I had all that extra weight on me. Life is so different than it use to be!!

Come join me at Nampa Fit Studio!!  Saturday May 4th We will be having free classes to teach the new BodyPump 85.  See you at the Studio!!           Click Here to Sign up

BodyPump

Your Attitude makes all the difference.  Keep it positive and you will reach your fitness goals!!  Don’t let your head slip in the negative thoughts push them out and put in positive thoughts.  You can do anything you put your mind too.

I have been doing a lot of thinking about setbacks lately.  It’s almost been a full year of struggling with my Asthma something that I really felt was gone.  Well I knew it never fully leaves but not having 1 asthma attack since my youngest was born 8 yrs ago really had me convinced I would not have to deal with Asthma ever again.  I love exercising.  It’s the  number 1 thing that has helped me really keep my diabetes in control.  It’s also my BIGGEST stress buster.  Without exercise I am stressed!!  So the past few weeks I have been really thinking about life and how I have gotten through setbacks.  I remembered when I broke my Ankle falling on black ice. I broke my ankle on both sides.  I was half way through my weight loss journey.  I was devastated and depressed when I fell knowing it would make it really hard for me to reach my goal.

Talk about a set back.   I really could not see my journey press forward.  It was depressing.  I began to dig deep and I knew in my heart if I could keep up with my eating plan I could continue to lose the weight and get my diabetes undercontrol.  So I set out to do just that and I did!  Ever since that event I have to go back there mentally and remember what I felt.  I have been discouraged with my asthma.  I have some wonderful goals I have set and my asthma keeps getting in the way of accomplishing them but as with my ankle I am not going to let it stop me.  I am not going to let the setbacks take me to a negative place.  OK, so I can’t workout as much as I would like to but I am not going to get depressed about it.  I am going to be grateful for the days I can breath well and appreciate my workouts that much more.  I can keep a positive mindset and just keep pressing forward.

No matter what your set back is don’t you dare let it stop you.  Do what you can and just stay focused on what you can do and not what you can’t do!!  I have had so many great examples of people who have made it through setbacks and we can do this.  Just keep moving towards your goal and don’t give up!!

This is one of my favorite videos.  A must watch.  This gives me a boost every time I watch it.
We have the power to change!! Believe in yourself!

Make sure your getting 8 glasses of water a day!!

 courtesy of: thedailytwight.com

Source: WeightTraining.com

ONLINECOLLEGES.NET

1. Eat three meals and three snacks  in between your meals each day!!  For many people, blood sugars drop if you don’t eat often so people  feel hungry and will be craving sugar. Eating often has really been the key for me.   Click here to see a sample of what I eat.

2. When cooking use Spices. Cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and will really help reduce sugar cravings.

3. “Get Up and Get Moving” Zumba, Body pump, do what ever makes you happy but get in your exercise.  Some being ME and I am sure many people use sugar to give you a burst of energy.  If you get in regular exercise you will be less likely to crave sugar for that boost your looking for.

4. Address your emotions.  If your using sugar to hide from your emotions or numb your emotions stop.  Deal with them and do what you have to do to de stress.  If your emotions are all over the place sugar cravings will for sure be there.  I journal my feelings instead of feeding them.  It’s really been helpful since ditching sugar all together on February 9th.  Give it a try!!

5. Clean our your pantry!!  GET rid off all sugary snacks, candy. If it’s not there you won’t eat it!!

Infographic Via: Golden Rule Insurance Company

Yes!!!   I am addicted to sugar.  I am on day 10 of having NO sugar.  I started a 90 day challenge to get off sugar because I really feel better when I just don’t have sugar!!  I came up with this quiz to help you decide if you might be addicted to sugar.  This is everything I have asked myself prior to getting off sugar and I answered YES to all of them.  I would say if you answer 8 out of the 10 you may want to consider joining in on the challenge. 

I know back in the early part of  January when I was dealing with a load of stress I was thinking oh no I keep turning to sugar.  At the time in my mind I new this was only temporary but in reality I had been using sugar in 2012 to deal with the really bad year I was having.  Coming out of the fuzzy blur in January I really think I was ready to give up but it was not until Feb 9th that I just decided it’s time.  YOU have to be ready to do this.  I was off for 2 full years and loved it.  I want that healthy feeling back and I know for me ditching sugar is the way to get it. 

If you are ready to give up sugar leave a message and join the challenge.  Challenge Ends May 4th but this does not mean I am giving up my healthy lifestyle.

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?

I sent out an e-mail to many wonderful people who I in touch with since bringing this blog to life.  Here are the Top 25 reason’s gave for wanting to lose weight and get healthy in the year 2013.  It took some time to get answers back but I am glad.  Here we are in Early Feb where most have already given up on there New Years Resolution.  My hope this will give you a boost in remembering the reason’s you want to gain a healthier lifestyle.

1. To be healthy and feel good.

2. So I can run and play with my kids.

3. So I can live to see my grandchildren and great-grandchildren.

4. So I don’t get diabetes or hypertension

5.  I Really want to be able to walk more than a block without getting out of breath.

6. I want to have a stronger body so day to day things are not so hard to do.

7. So I don’t end up like family members that have endless health problems due excess weight.

10. I really want to feel good about myself when I look in the mirror.

11. So I can go to high school reunion people will actually recognize me.

10.. To wear a bathing suit without feeling I have to wear a cover up over it.

11. So I don’t hide from the camera

12.To have enough energy to keep up with my kids

13. I Really want to be able to walk more than a block without getting out of breath.

14. To not worry if my shirt shows my stomach hanging over my pants.

15.I want to like my outside as much as I like my inside and really find my life’s passion.

16.  To be able to tie my shoes without it hurting just to bend over  or having to prop my foot up on something just to get to my shoe.

17. To look good in clothes again

18. To be able to cross my legs comfortably.

19. To be able to ride a roller coaster without worrying if the bar will fit and if it doesn’t having to be told I can’t ride.  I am going to ride a roller coaster at the end of 2013

20. To be able to run in a marathon

21. To have the confidence to speak in front of people.

22. So people will stop asking when my baby is due.

23. So people won’t stare and make random rude comments about my weight.

24. So I don’t have to struggle just to get up off the floor.

25. To feel confident to go after things I really want in life.

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.

Make a lifestyle change starting today! Taking one day at a time.

I know after losing 100 pounds how hard it is to be strong and stay focused on a lifestyle change. Many thoughts will come at you and you need to learn to filter the ones that say eat more, it’s OK if you start your new lifestyle tomorrow. Learn that it is only with time and strong good habits that in time your lifestyle change will become apart of who you are. Don’t dwell on the past. Its gone and you can’t do anything about the past. Starting today do things different.

Look at it like this weight loss is a JOB!!   I have a plan that will help you.
J – Journal the Food You Eat (this will keep you accountable for the food you eat) This is one of the best tips I give to others. The feed back I get is always good when it comes to using a journal. People start to realize the reasons they eat.

O – Obstacles will Occur Every Day (Don’t give in- look for solutions)

B – Be Patient and Kind to Yourself, (It took time to put this weight on and takes time to get it off.

I have a great plan that will really help all who struggle with emotional eating.
Journal your emotions instead of eating them. Work hard on digging deep and finding out why your turn to food for comfort food.

Eating Plan of action:
1. Make your morning all about fiber with my Spinach Raspberry flaxseed oil shake.My recipe!
2. Afternoon snack: Spoonful of peanut butter. It will kill the sweet tooth and helps with dry skin.

Keep working towards your lifestyle change. Don’t put it off  Start NOW!!

I really have loved the Body Pump classes at nampafitstudio.  I have to brag and bring you some facts about the class and the benefits of bringing it into your life.  First off it’s by far the most challenge fitness class I have ever taken.  I push myself so hard that my stress is gone after the hour.

Here are some other awesome benefits.

** Calories Burn~  on a average you can burn 328.9 in the 45 min workout.   That is amazing to me.

**Muscular strength gains~  YES you want to build muscle.  It helps with burning fat and these classes have helped me gain muscle in areas I never thought possible.

**Positive psychological benefits~  This is a big one for me.  Undergoing the biggest stress year of my life 2012 I can say there is nothing in the world that can clear my mind like body pump.  It has been shown that people that take Body Pump have high levels of enjoyment, an improved overall feeling of well-being, improvements in the performance of other sports and exercise activities, a feeling and sense of improved
coordination, flexibility, muscle strength and tone.

So with all of these benefits how can you say you don’t at least want to give it a try..  Click here to go to Nampa Fit Studio and sign up for body pump.  use code 1FREE4me to get your free class.  I will see you at the studio!!

Breakfast is the most important meal of the day. Many don’t eat breakfast and by 10 feel exhausted and out of brain power. So power up with a healthy breakfast. If you think about it you have been fasting since the last meal yesterday. In order to keep your body functioning properly and keep your metabolism moving breakfast is a must.
Breakfast gives you mental clarity. With breakfast you are much more likely to have a productive school or work day. Breakfast just starts your day out right. Sets the pace for the rest of your day.

If you are in a hurry grab a balanced protein bar. Zone bars are my favorite.
If you have time go for making a shake. I love breakfast shakes. Click here to view the Shake that I featured on the Dr OZ Show.  This shake is so healthy and so yummy you will want it often once you try it.
Another good breakfast is oatmeal and a hard boiled egg.

Just don’t forget to eat breakfast. It’s the one thing that will kick off your day and that you can’t afford to miss.

Have any great tips on eating breakfast? Leave a comment. I would love to hear from you.

Top new releases for work out DVD’s
Let’s get this weight off once and for all!!!

I loved doing this pre-view of the best DVD’s.
It was hard work losing100 pounds! I had to work out regularly. It is not only important for weight loss but important for diabetics to get plenty of exercise.

* Jillian Michael’s- 30 Day Shred
* The Biggest Loser Workout- Last Chance Workout
* Lisa Rinna-Dance Body Beautiful
* Denise Austin-3-Week Boot Camp
* Julianne Hough-Cardio Ballroom
* Amy Bento- 10 Minute Solutions

Jillian 30 Day Shred- star of The Biggest Loser US and one of the world’s top fitness experts – is committed to getting big results. Follow her lead through her unique 3-2-1 Interval System combining strength, cardio and abs and check out the six-packs on display.
This DVD has three complete 20 min workouts which you can progress at your own time when you are ready. The intensity in each one go up. No room to mess around Jillian is serious when it comes to weight loss.
Style: Safe, efficient and fad free
2 of my friends have this DVD and love it. They are losing weight pretty fast! To do that you will have to do your workout DVD 5 days a week!
Best bit: Easy to follow 20 minute workouts catering to every level
Avoid if: You’re scared to sweat
Get if: You want abs like Jillian
Click here to buy:Jillian Michaels – 30 Day Shred

Join trainers and contestants from the show The Biggest Loser as they demonstrate some of the work out routines that helped them drop the pounds.I have this workout and it’s great! I also love the biggest loser Cardio Max! Talk about getting a good workout!

Style: Really Tough love
Best bit: The ability to make it your own routine
Avoid if: You prefer a more pampered approach
Get if: You’re fed up of fitness gimmicks
Click here to buy:The Biggest Loser: Last Chance Workout They are 50% off right now! Can’t beat that price!!

Lisa Rinnas Dance Body Beautiful the hip new workout method created and choreographed by “Dancing With The Stars” competitors and fan favorites Lisa Rinna and Louis Van Amstel is The Ultimate Fitness DVD series. Encompassing totally unique routines that are super fun and easy to follow, you can do these Dance Fitness Body Blasting workouts anywhere or anytime No Partner Needed! So get up! Get Moving! This is what everyone is talking about and the most fun you will ever have Losing Weight, Getting Fit and Dance- Dance DANCING your way to a Beautiful Dance Body! 20 min you got it a great body

Style: Great pace dance routines
Get if: You are looking for something new and exciting: YOU will love this! Click here to buy:Lisa Rinna: Dance Body Beautiful – Ballroom Body Blast

Jump on the fast track to weight loss and lose up to two dress sizes with DENISE AUSTIN’S 3-WEEK BOOT CAMP! This invigorating plan delivers two supercharged workouts that combine cardio and strength training to boost metabolism and accelerate fat loss. Then, finish strong with a 6-minute bonus Ab Fat-Blaster that will tone and trim a sexy midsection. In just three weeks, you will trim inches, get fit and feel great! CARDIO & STRENGTH INTERVALS (20 min.): Tune up your metabolism and your muscles with cardio and strength intervals specialized to blast maximum fat and calories. ATHLETIC TRAINING (20 min.): Trim inches with a kettlebell-inspired workout that uses controlled momentum, full-body moves and cardio bursts to shed weight fast. BONUS: AB FAT-BLASTER (6 min.): Sculpt rock-hard abs in an instant with three-dimensional exercises that target-tone the entire core to reveal a slim, strong, sexy center.

Style: Easy to follow but you will lose those inches for sure!
Get if: You want to work hard and break a sweat fast. Release endorphins and feel great.
Click here to buy :Denise Austin: 3-Week Boot Camp

CARDIO BALLROOM
Two-time “Dancing with the Stars” champion Julianne Hough is ready to share her best-kept secrets and techniques for getting a lean, toned dancer’s physique! Known for her standout choreography, contagious enthusiasm, and ability to teach anyone to dance, Julianne will motivate you to dance the Cha Cha, Jive and Paso Doble with her in this fun and effective workout—no partner needed! These fat burning moves are carefully choreographed to keep your heart rate up and help you dance your way into fabulous shape. “Dance is the best way to exercise.” Julianne says. “You’ll have so much fun, you won’t even realize you’re getting a great full-body workout.”
BONUS:
One-On-One Personal Dance Lesson With Julianne! This is your chance to learn from the best! In this bonus feature Julianne will break down key steps at a slower pace and refine those little details that will make your dance “ballroom beautiful!” Take this personal dance lesson before your first workout to make your dance flow smoother. Or do it any time you want some extra fine-tuning for your steps.
DVD FEATURES: Cardio Ballroom Workout Personal Dance Lesson with Julianne Behind-The-Scenes Interview
**Selected as Shape Magazine’s DVD of the Month for December 2009.

Style: fad free and fun
Best bit: A personal dance lesson
Avoid if: If your not into working hard
Get if: You want a great bod like Julianne
Click here to buy”Dance with Julianne: Cardio Ballroom“

No time to exercise? We have the solution for you—the 10 Minute Solution! Everyone can find at least ten minutes in their day, and we’ve developed a well-rounded plan that is made up of 5, highly effective 10-minute workouts that will train your ENTIRE body—without spending hours in the gym! You can do one workout per day and get 5 days worth of amazing cross training. You can also use the mix and match feature to create your own favorite combination of the workouts. Or you can choose to do the routines all together and really kick your workout into high gear!

Cardio Kickboxing
In this cardio kickboxing segment, you will burn up the calories, knockout the fat, and achieve a sleek looking physique.
Fat Blasting Intervals
This workout gives you the best of both worlds with intervals of cardio and strength training. These intervals are one of the fastest ways to transform your body and see results quickly.
Power Yoga
It’s important to take time to connect with your body and keep your body balanced with flexibility training. Using this yoga flow you will become more agile and more flexible.
Belly Fat Burner This series of belly blasting exercises will work the 6-pack, strengthen the lower back and zap away any love handles. Consider it a short-cut to the best abs you’ve ever had!
Lean Body Sculpt
Make the most of every minute with compound moves that work your upper and lower body at the same time. This type of sculpting leads to leaner bodies because it increases muscle mass which can raise your metabolic rate and melt away unwanted fat.
About The Instructor: Amy Bento (www.nrgfitness.net) is a NASM Certified Personal Trainer from Norwalk, Connecticut and has been a fitness professional for almost 20 years.
Style: Fun fast and great pace
Best bit: Sculpt your body fast
Avoid if: You don’t want that great body
Get if: You want fast results
Click here to buy: 10 Minute Solution: 5 Day Get Fit Mix

Make sure you get your exercise 5 days a week if possible.

Enjoy!!

Happy Holiday’s Everyone!!  I will be adding a daily fit tip to this list.  Keep checking back and stay motivated all month to not let the Holiday weight gain get you.  YOU will be motivated by these tips to stay on track each and every day! 

Fit tip #1 ~ OK we are into December. Big eating month for sure. It’s OK to enjoy little goodies but work for them. Make sure you get your workouts in so you can feel great. Also when you exercise you won’t feel like eating big amounts of Junk food. Work hard and don’t let this month get you down. You can take control and make healthy choices.

Fit tip #2 Drink 1 10 oz glass of water 20 min before each meal.  This will help you feel full and you will be less tempted to overeat.

Fit tip #3    if you are invited to bring a side dish to a Christmas party bring a vegetable platter. Snack on your own platter enough to get a bit full then eat a small amount of the other items on the table. This will save you a load of calories and you wont feel guilt at all !!

Fit tip #4  Do not starve yourself to think your saving your calories for the big bash. This can unleash the hungry beast and you will overeat , pig out or just darn right eat everything in sight. Instead make sure you eat and drink enough during the day so when you get to the party you can choose wisely.

Fit Tip # 5   Don’t skip workouts. This month is busy for sure but if you plan ahead you won’t miss workouts. Even if you only do a 20 min walk or a 30 min workout DVD add it to your day. This will keep you motivated to staying on the path of having a Healthy Holiday! Come take a BODYPUMP class at nampafitstudio if you can. First one is free. 1FREE4ME @ www.nampafitstudio.com.

Fit Tip #6  Water, Water and More water. With Winter coming the weather can be so dry. Water is so good for our skin. Also drinking a glass before each meal can really aid in helping you not overeat. Be good to yourself. At least get 8 but up to 10 8 oz glasses of water a day.

Fit Tip #7
Consider giving the gift of fitness to yourself and loved ones. Here are a few ideas for gifts.
Fitness resistance balls
The best pedometer is the Omron. Tracks really well. click here
Exercise bands and tubing

Fit Tip #8  if you are local Consider giving the gift of fitness by getting yourself or your friends and family credits to nampafitstudio. They offer so many different classes and you have the network of working out with others to help you meet your workout goals. http://nampafitstudio.com/ and don’t forgot your first class is free using code 1FREE4ME

Fit Tip #9 If you find yourself getting loads of holiday treats as gifts making there way to your house Re-gift them. You don’t have to eat everything that comes to your home this month you can even Take home-baked goods to a homeless shelter. Also a tip from being a fire fighters daughter take treats to the fire stations. They will for sure love them.

Fit Tip #10 I have to give this tip over and over because it is one that many struggle with. Drink Your Water. Research has shown that when people drink more water they really do eat fewer calories during the day it will keep that full feeling so you wont overeat. Also with dry weather it so good for your skin. So keep drinking. Take a paper out and leave it where you will see it mark it throughout the day so you know your are getting your min of 10 8 0z glasses a day!! Drink UP!! It’s good for you…

Fit tip #11 Understand that Being Healthy is a Lifestyle.  If you really want some good changes you really need to take change seriously.  Having a good combo will make for success.  Proper sleep, Good nutrition, and daily physical activity.  Use exercise to deal with holiday stress.  It works!!  It really works!!

Fit tip # 12 Holidays can be hard but with variety and moderation you can get through them without weight gain. Focus on eating lot’s of veggies during the day in between your meals and also if you have a slip and eat some junk don’t be to hard on yourself. Just get back on track the next meal. Stay motivated knowing you want to enjoy the holidays but everything in moderation!!

Fit tip #13 I track what I ate on Everyday health my calorie counter.  Click here to go to Everyday Health Calorie Counter.
Having this as a tool.. Give it a try and stay accountable
Read the stories of many that have lost weight using this simple tool. I was blessed to be one of the users they featured but there are so many success stories.   Click  here to see Calorie Counter Success Stories.

Fit tip #14  Take a 10 minute you break each day.  Holidays can bee so stressful and YOU breaks are needed.  Set or lay in a comfortable position.  Take so nice deep breaths.  Inhale in nice and slowly than breath out through your nose slowly.  I have really had to do this regularly when I am stressed with my asthma.  But it can help with any of life stresses.  So be good to yourself and give yourself a few relaxing minutes each day to do this

Fit Tip  #15  Don’t Skip Breakfast!!  Skipping meals can cause you to over eat at your next meal.

Fit Tip #16  OK, so you can’t get in a workout today.  Well I preach not to skip them so just get your exercise in while on your errands, shopping or baking for Christmas.  Park far away from the store or mall.  Walk at a brisk pace in and out to your car.  While baking take a 5 to 10 min brake and do some pushups and situps.     Instead of driving to see all the lights in your neighborhood take a family walk and enjoy the lights with the ones you love.   At night you could grab the kids and do Wii just dance.  We always have a blast doing this and its a fun way to enjoy time with your family.

I have been so sick with Bronchitis sorry my tips have been delayed. 

3 Tips to help you stay motivated to reach your health and fitness goals!!

We are mid month and statics show  by the end of January a whooping third will have broken their resolutions.  Don’t let you be a statistic!!

1.  Have the right mindset:

Most of losing weight is in our minds. Some of our biggest hurdles can be from letting our mind wander and get the best of us with negative talk and bringing ourselves down.  Don’t let it happen to you!!  Make sure your goal is on paper. Make sure you have a calendar and you are recognizing your small successes by marking off the days you eat clean and workout.  Pat yourself on the back for the little things.  Each small change needs to be recognized.   If you have a bad meal move on right away and don’t let it spoil your day!! If you don’t get your exercise in one day don’t let that little voice over power you start back the next day!  You can win if you have the right mindset.

2. Plan Ahead!!

I know how busy we are.  It makes it hard to make time to plan ahead. Spending about 60 minutes every weekend planning, shopping and even preparing meals for the upcoming week will drive success and you will have control over your nutrition!!  If you are not one to plan ahead I advise you get a log and log your food and what you eat.  Seeing this will help aid you in making healthy choices.  MOST of all where ever you go take healthy snacks!!  Cut apple slices, sting cheese, a protein bar, or some nuts.  That way when you are out and about you wont be tempted by fast food or vending machines.

3.  Making time to exercise.

If it’s not on the list most likely it won’t happen.  So plan out what kind of exercise and when you will be doing it.  I do this Saturday so I can look ahead at my week and know when I can fit my exercise in.  If you don’t have the time keep a resistance band in your desk.  Use int on your breaks.  Use your lunch hour to get in your workout.  If you have too you may have to divide your workouts in to mini-workouts.  So instead of 60 min you workout 30 min.  What ever works for you just make sure it’s a PRIORITY so you can achieve your goals.

As per your requests a 3 Month Option is now available!
Purchase 3 Months of Unlimited Credits Save 5%, Purchase 6 Months of Unlimited Credits Save 10%. Of course we still offer pay-per-credit option and a month to month! **Just another great way for you build the price that fits your budget- then let us build the body**Click here to view your options:

Kids are back in school and life can get so busy!!  Check out the times for classes.  So many to classes choose you can find times that can work into your busy day…. Click here to view times

Click here to see the success stories.  See you at the Studio!!

Nampa Fit Studio is 2! Enjoy 20% OFF your 1st Month of Unlimited Credits or Buy 2 Credits Get 1 for FREE! Click here to enjoy the anniversary sale

Now go get a good workout in!!  Happy Monday!

Most of the time we are very critical of ourselves.  We have to stop being down on ourselves and start being positive sending positive messages to our minds.  Most of weight loss comes from a change in thinking and attitude.  

  5 affirmations to tell yourself during  your weight loss journey.

1.  I have control over what I eat, what I do, and how I feel.

2. Losing weight comes naturally to me

3. I choose to embrace thoughts of confidence in my ability to make positive changes in my life. 

4.  I am on the road to fitness by exercising daily

5.  My body reflects what an extraordinary and unique person I am.

Remember affirmations gain power from repetition.  Say them often because the more you say them the more they will become a reality.

Click on the 2nd photo to see larger so you can read the article.  I am very blessed to have been featured on the Guide to Diabetes put out by Health Monitor.   Thank you everyone who reads my blog.  I appreciate all of the support you have given to me through the years.  Please help me pay it forward by sharing this on your Facebook page or send it to anyone you know who needs a boost of “YES YOU CAN!! Because truly anyone that has the desire can change their life if they truly want to.  Photos done by Chad Case a wonderful photographer.

This could be a very dangerous day!!  LOL!! So even though I could eat anything and everything I want all day long I am going to stick to my plan and eat healthy!! How about you? What will you be eating for the day?? Do share? Click here to view this Holiday!!

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

This Video is Very Good!! A little Long but it shows you how to live a happier healthier life.  I watched the whole thing and enjoyed it!!

I got a some e-mails asking me how they could see my Yahoo Video.  Not sure where the traffic is coming from but I will put it at the top of my site so it’s easy to watch.    Jill

Source: Harvard School of Public Health

Burn some calories while you shape up your home.

It’s that time of year where you get the itch to put some order into your home. Doctors believe that even with short bouts of mild exercise can help improve your fitness level. So yes chores around your house and gardening can burn calories along with stretching and toning your muscles.

All though its not likely to give you a perfect swimsuit body doing some sort of moderate activity for 30 minutes or more ever day can bring some real health benefits. Now if you add the 30 min you spend doing exercising like walking or biking to your 30 minutes of doing chores you are getting a full hour of exercise. If your trying to lose weight it is recommended that you get 6o minutes a day of exercise. Yeah!!

A person that is 150 pounds here are the number break down for calories burned every 30 min.

Activity: with Calories Burned every 30 min
My Number 1 favorite thing about cleaning is vacuuming!! It burns: 130
Washing windows: 100
Washing dishes: 75
Washing the car: 155
Moping the floor: 155
Dusting: 85
Gardening: 184
Doing the laundry: 75
Mowing the lawn: 152
Weeding the yard: 155

These are just to name a few, So hop to it! Cleaning counts!

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

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.

Hello Plate, Goodbye Pyramid!!

Hated the Pyramid! I LOVE the plate!!  Simple yet very effective image of how we all should be eating!!

Get a good workout in!!  It will start your week out just right!!  Happy Monday!

MY NUMBER 1 Tip!!!!  Exercise!!!!

Many just feel there is not enough time in the day to get all they need accomplished.   How is it people can handle job, family, friends and exercise?  It comes down to motivation!  Many have thousands of excuses why they can’t find the time to exercise but really we are talking about only 1 hr a day.   If you exercise you will actually have increased energy. If you live in Idaho you have no excuse.   Click here to enter my Giveaway!!. You will get a Free Jillian michaels extreme shred and shred.

Nampa fit studio is offering the 12 days of Christmas where you can come take a class for free!  I love that word free!  You will fall in love with the studio and want to come back for more.  It has helped me stay in shape and I love the classes the offer.  The new year is right around the corner. Don’t wait come take a class today.   Click here: Nampa Fit Studio

Tip #2 Control the portion size.

This time of the year the food just keeps coming and coming, with the buffets and all the goodies that fly through the house!  It’s fine to enjoy some but you need to try your best to check your portion sizes.

Tip #3 Don’t let yourself get hungry –

Eat small meals throughout the day.  Make sure you include protein and lot’s of veggies.

Tip #4 Don’t forget to drink you water.

Without water, your body would stop working properly. Water makes up more than half of your body weight and a person can’t survive for more than a few days without it. It aids in helping food digest and get rid of waste.  It helps your immune system fight off illness. So Drink up! Get your 10 glasses of water a day.  Drink often!!

Happy Holidays!!

This giveaway is for :   Jillian Michaels Extreme Shed & Shred is a fat-blasting, total body workout designed to help you drop pounds and get SHREDDED fast! This exciting fusion style workout blends everything from kickboxing and Brazilian Jiu-Jitsu to yoga and weight training in order to get you in incredible shape quickly while you have fun doing it. There are two 45-minute workouts that range in difficulty level, offering everything from intermediate to advanced moves while giving modifications for the beginner and the extreme athlete looking for a challenge. So, whether you are looking to drop 50 lbs or get in the best shape of your life, Jillian Michaels Extreme Shed & Shred will deliver on it’s promise of insane ripped results in a hurry.

**Mandatory Entry**  Do one or all of the following.  The more you do the more entries you will have.

leave a comment on this post to let me know you are interested, also to gain entry you must pick one or all forms of entry from below!

1.  Follow “Get Up and Get Moving” On Twitter  1 entry

2. Like “Get Up and Get Moving” On Facebook   2 entries

4. Share this post on FB by clicking here 2 entries

Remember YOU MUST leave a SEPARATE comment for each entry HERE on the web site, and PLEASE be sure to include your e-mail. This Giveaway is opened to USA residents and ends on Aug 31 ! The Winner will have 48 hours to respond before another winner is drawn.

Good Luck to all!

I have been so blessed to be featured on Yahoo!  I have been a bit overloaded with e-mails. I feel so blessed to see all of these nice e-mails.   Thank you for writing me!   As I read them some bring me to tears.   I am so touched that I can impact your life in a positive matter.  I do answer my own e-mails so be patient I will write back.  In the time being join my Facebook Page.  I pop on at least a few times a day.

Click here: “Get Up and Get Moving on Facebook”

You will get one deck of Exercise anywhere cards!! They Rock because you can take them with you everywhere you go

Also giving a Golds Gym Jump Rope and a Blue sport water bottle!

All you have to do is LIKE my get up and get moving Facebook page and make a comment leaving a good tip to avoid holiday weight gain.

Click here to go to my Facebook Page: If you have already liked my Facebook Page then just leave a comment with a good tip to avoid holiday weight gain and I will count you in.

I will draw names and pick a winner on Dec: 9th so head over to my facebook page now!  Happy Healthy Holidays!!

Are you a Food Addict?
What is your relationship with food?
Take the following quiz.
1. Do you eat eat in secret or hide your food?
2. Do you eat even when you are not hungry?
3. Do you crave certain kinds of food?
4. Do you feel guilty about what and how much you eat?
5. Do you spend a large amount of time thinking about what you ate?
6. Do you over eat even to the point you feel sick?
7. Do you turn to food to relieve stress or to deal with unpleasant emotions?
If you answered yes to many of these there is help: Find a Overeaters Anonymous meeting by clicking here

Don’t wait for the new year to get in shape!!  Come join me at Nampa Fit Studio!!

Your going to get personalized attention, unlimited support, and a great workout every time you walk in the door no matter your shape, size or fitness level.

How Not To Gain Weight Over The Holidays.

Tis the season!! We better start thinking how we will eat over the holidays.
From thanksgiving to new years is a total of 37 days. You could pack on over 10 pounds. For that not to happen you really need to think ahead and decide now how you are going to eat over the next 4+weeks.

These tips will help you stay on track this season:

1. Make your food during the day count.
Lean proteins, fruits and vegetables, good fats from olive oil, omega-3 rich fish or yeas and don’t forget the fiber rich whole grains. Make sure you are clean eating. This way if you do snack a bit at the holiday party it will be OK.

2. Offer to bring something to the party.
Bring a vegetable platter. Fill up on vegetables while you are socializing and you won’t gain a pound. It’s OK to eat a small amount of your favorite dessert at the party just don’t overdo it.

3. Get Up and Get Moving.
With time constraints during the holidays it can be a very big challenge to keep up with working out! Don’t let it be. Be consistent and get your min of 20 min cardio in a day. Don’t forget to weight training and core exercises are a must. Fit them in to your busy week so you won’t lose what you have worked so hard for.

4. Avoid office treats.
Seems at this time of year the office lunch room is more like a sweet factory. Avoid getting caught up feeling like you must try every treat brought in. Pack your lunch to avoid being hungry and eat 6 small meals a day to keep your metabolism moving.

5. Set a calorie goal and maintain.
Calorie counting is a must. I know it’s hard but it is so worth it. Jillian trainer from the biggest loser says to succeed you have to eat less and burn more. You can use Fitday.com as your on-line weight journal. Or check out everdayhealth for a on-line journal

6. Buddy Up!
Get friend to buddy up with over the season. You can make a goal together. This will help you psychologically and emotionally. Having someone to call when you have worries or concerns will be a great tool in the next 4+ weeks.

Happy holidays everyone!! Wishing you a happy healthy holiday season!

Know what you are eating!

Dr OZ has a new way for you to get your 10.000 Steps a day!!  A pedometer that gives you rewards!! That’s Right!! Cool fitness pedometer!!  It’s pretty amazing that you can get prizes for getting your 10,000 steps a day in. So take a look and see if this will work for you.  Click here to check out what you can win.

To order the S2H Step Click here. S2H.com.

10 outstanding fit tips!

1. Be physically active.
2. Eat protein at every meal.
3. Don’t keep treats in your home. Enjoy them away from home.
4. Drink Drink and Drink more water.
5. Eat 6 small meals a day instead of 3 big ones.
6. Be very choosy when eating a nighttime snack.
7. If stressed use a non-food alternative to cope.
8. Don’t eat after 8pm at night.
9. Eat foods that are in season
10. Find a exercise you enjoy and do it often.

Click here to look in my refrigerator!!

Hope, Faith and Weight Loss!!

Losing 100 pounds was not easy. In fact it was very hard. There is no magic pill for true weight loss. You have to set goals and keep them. My first thought after getting the diagnosis of diabetes is how am I going to get all of this weight off?
I also remember how I felt in my soul. Depressed, no energy, fatigued.

I knew I was going to have to look within and really set some goals that I would have to keep.
I did and as a result I am now 100 pounds lighter.

Setting Goals-
When you are setting goals you really have to start small. I started by logging my food. I did this for a few weeks then I would add another small goal. My 2nd goal was to stop eating past 7pm. After a few weeks I would add another goal then another and so on until my habits really started to take shape and become a part of my life style.

It really is all about your lifestyle. Making small changes to it and learning a new way to have a relationship with food.

Motivation-
You can also join a weight loss club for motivation. I believe that Take Off Pounds Sensibly (TOPS) is the best weight loss club in Idaho. I found it to be so useful for accountability and motivation. I had to show up. I had to weigh in once a week and had to answer to myself but more importantly they keep a record so I had to be accountable to someone else.

Did you know 80% of your success is from what you eat? Exercise is so important but your food plan will be vital to your success.

Exercise-
It is so important for you to keep moving. Exercising whether it is walking, aerobics or a machine is a must. You need to do cardio to burn fat and it is also very good for heart health. You also need to lift weights. The more muscle you have the faster you burn fat. I remember back in the day I would hear at the gym that if you lift to much you will bulk up. To me that is just not true. When you start weight training you start out lifting a low weight and move up as you go along. You are building muscle. Not bulking up.

Believing In Yourself-
You must believe in yourself to succeed. Dig deep and really find out who you are. You can do this and I know you can because I did.

Who’s Up For The Challenge?

Click Here To Listen and Join The Challenge!

Click To listen to Fit Tip #12

Know what you are eating!!

5 Awesome Tips to Better Health!

1. Start Walking- The benefits of walking are numerous! All you need is a little time and a pair of shoes. It can be done anywhere. A good objective is to start mentoring your steps getting a min of 5000 steps a day working up to 10,000 steps a day.

2. Get Your Fiber- Fiber has so many benefits. It’s great for combating constipation. Ways you can get in your fiber is through eating more fruits and vegetables. Try my shake which is very rich in fiber and gives you a great fiber punch in the morning.

3. Exercise with friends- Take a group fitness class. Classes with friends will keep you accountable. If you don’t show up you will be getting a call from a class friend wondering where you are. It works. Give it a try!

4. Eat Fish- Getting in those good fats the omega 3′s can help maintain cardiovascular health.

5. Log your food- I can’t stress this tip enough. Log you food intake. Seeing what you are eating will help you stay accountable. You are less likely to overeat if you see the amount of food you are eating on paper.

These are hard but one of my favorite. Hard! In a good way. Pain but good pain!! Give these a try and do them often for tight abs. Flatten your belly in just a few weeks!

Fat Loss Tips!  Ditch that Muffin top!

* Use Spices

Cayenne, Ginger, Garlic, Peppers and even Tabasco sauce can really boost your fat burning up to 25% .  So dress up your food with some spices and enjoy a zip in the flavor.

* Do a pantry clean out

I go into peoples homes and clean out their pantry’s.  I love doing this.  I get rid of the junk and replace it with healthy choices.  I teach people how to read labels so when they go shopping they know what they are buying.  With ridding of the bad food there are less choices of what you can eat and there will be less impulse eating.

* Burn Calories

Everyday you need to do some type of exercise.  Zumba, Kickboxing or doing a  circuit training at the gym is a good way to burn the fat way.  Making exercise as apart of your day will help you see results faster.  Seeing results will help you stick to your weight loss goal.

* Sleep

You must get enough sleep!!  I can’t stress this one enough.  The University of Chicago recently found that a woman’s metabolism rises 40 percent when she gets enough sleep.  You also will find you have more energy to keep up with your day.

Click To listen to Fit Tip #10

5 Easy Ways to Burn 100 Calories

Here are a few quick ways to burn!!

1. Walk the dog for an extra 15 minutes.

2. Do 20 extra of house cleaning.

3. Jog for 10 minutes.

4. Wash the car.

5. Go up and down the stairs for 15 minutes.

Click here to listen to fit tip #8

There is a magic pill!! 

courtesy of: thedailytweight.com

I just got my Facebook Page Done!! Please head over there and like to to keep my “Get Up and Get Moving” Movement moving along!  Thank you as always for your support.  Click here to go to my FB page:

The benefits of having a pedometer are great! Using the health experts recommended 10,000 steps a day is a great way to monitor your exercise. Ever since being on the Dr. OZ show I have been using the pedometer they gave me. I love it! It’s is a reasonably priced pedometer and reads well.

Getting 10,000 steps a day is not as easy as you think! You really have to be moving most of the day. I work out a min of 1 hour a day and am very busy with my kids. I still find myself making laps up and down the stairs at the end of the day to get my steps in.
How to get your steps in:

1 hr walk: Walking is one of the best exercise there is. 1 hr will help hike up the steps. All though you will still need to get more, this is a great way to get your steps in and with nice spring weather so it’s refreshing to be outside.

Elliptical: My favorite work out machine and I usually get about 5000 in 1 hour. I do interval training so I am not on the elliptical the whole hour but in that hour I do get at least 1/2 of my days steps in.

Weight training: I have to stress the importance of weight training. It’s so good for your body and you really should do some type of weight lifting at least 3 days of week. On my weight training days its pretty hard to get my steps. I have had to mix things up and do intervals of walking or elliptical in between sets. It works and I am able to get in my many of my steps though my hour of training.

Using the stairs: I just set the timer if I need more steps at the end of day. I go up and down until my timer goes off. I get my heart rate up and really feel good after doing this.

These are just a few examples of ways to get your steps in. The list is endless. Be creative just make sure you make it to 10.000 a day!

Best pedometer in my opinion is the Omron Pedometer
If you don’t have a pedometer most definitely get one!! Have a great week and make it a fit one!

Click here to listen to Fit Tip # 6

Feeling like you sit to much! Come in and take a class from Nampa Fit Studio!
Click here to sign up!! Happy Tuesday!

Click here to listen to interview.

10 Ways to Motivate you to workout!!

1. YOU TIME!! YOU DESERVE IT!!  Many take the time to take care of others, (your family, spouse, co-worker). Many don’t take time for themselves leaving no me time. Your exhausted and feel burnt out.  It’s a must to take time for yourself.  After a good workout you will take care of others better. Make “YOU Time” a priority!

2. How do you feel after a great workout. I always feel fantastic after I workout.  It is a natural high.  A natural antidepressant.  Next time you don’t feel like going to workout remember how good you feel after your done!!

3. Having Fun!! You need to make sure your exercise is fun!  Nope not all of mine is but every other day I mix things up and instead of going to the gym I go to Nampa Fit Studio and take a Zumba or turbo kick class or I do a Lunch Crunch class.  This makes things fun!! I know I need my weight lifting time but if I did not do classes I would go crazy being board and I would give up.  So mix it up!!

4. Fitting into new clothes!! Feeling great because you are not fitting into your clothes.  Get rid of the big clothes as the weight is coming off it’s more motivation to keep the weight off not having them around!!

5. The Burn!! Calories burned during a good workout is priceless.  The more exercise you do the more calories you burn!

6. The Adrenaline Rush! There is nothing else like it.  I do get a natural rush when exercising.  It makes for accomplished days.  On the day’s I exercise I get more done and am in a better mood. 

7. Stress Relief! Work, Kids, Busy life.  This all can cause us stress.  A good workout can help get rid of that stress.  It really does make a difference.

8. Having a workout partner! This can give you that extra push sometimes needed on day’s you really just don’t want to workout.  Having someone else count on you to show up really does motivate the soul!

9.  Having a trainer. Worth the money if you are new to working out. Also can help motivate you.

10. Before and After Photos! Do it. Take a before photo. Hang in somewhere you can see it.  As you are getting healthy and losing inches take after photos until your final after photo.  Put them together to motivate yourself to keep the weight off!!

Click here to read my story! It was not a easy journey in fact at times it was down right hard! But in the end it is worth it!!  YOU CAN WIN THE FIGHT!! I just started back to the gym 2 weeks ago after vacation and taking a small break. Boy am I glad I did. I have more energy for me and my family!

Happy Tuesday!!

Click here to listen to Fit Tip #4

Click here to listen to tip #3

This is Too Funny!!