Wednesday, December 28, 2011

It's Time to Make a Change

2012 is your year! Every year you decide this will be the year I'm going to make big changes but something happens. Not this year. This year is your year! Join the many moms and dads taking the 24 Day Challenge to kick start a new year! I'm building champions! Get support, motivation, inspiration, and the encouragement you need to successfully lose weight and keep it off. Losing weight means learning healthy lifestyle choices to help you succeed. Having a strong support system is very important. Joining a challenge with a group of people who are trying to reach the same health goals is a great way to succeed. Don’t try to do it alone! There are two 24 Day Challenges and the first 10 Challengers will receive a discount! January 2, 2012 and January 9, 2012 is the start of the NEW YOU!!! Email: Become a fan at

Monday, December 26, 2011

Tips for a Successful New Year’s Resolution

Every year New Year’s resolutions are made and by February 1 the new gym goers and dieters have given up. Here are some tips to help you reach your goal for the New Year. Planning- Most people who make a New Year’s resolution make them without planning how to achieve their goals. Mark your calendar! If you want results then mark your calendar and set a realistic time to complete your goal. If you want to lose 20 pounds then mark your calendar for a minimum of 9-15 weeks to reach this goal. This can be achieved by setting weekly goals to lose 1-2 pounds. When I did this I lost 68 pounds in 28 weeks. Minimize Don’t try to set multiple goals instead set one goal and once you’ve achieved that goal move on to the next goal. Focus on small steps to achieve your goals. If you overwhelm yourself with many goals ultimately you’re setting yourself up for failure and frustration. Trying to do a complete overhaul on your life at once can actually send you spiraling down a tunnel and cause more problems, weight gain, or unwanted stress. Accountability Tell someone about your plans. Find someone you can trust who will encourage and support you during your journey to reach your goals. This person will check in with you periodically to see how you are doing and give you an extra push when you’re lacking motivation. Signing up for a challenge, boot camp, and having a workout partner can be very beneficial when it comes to achieving your goal. Journal Keep a journal to chart your progress? This can be a great motivator when you are struggling with your goal. When you go back and read your earlier posts it helps you measure just how much you’ve accomplished. Keeping a fitness journal and a food journal are great too. The Fit Book is a good journal for someone just beginning a workout program. This journal can track both nutrition and fitness. It tracks your progress for 12 weeks the same amount of time as a Skinny Mom Challenge. Take Pictures If you are trying to reach a weight loss goal take before pictures. Once you are halfway to your set completion date then take another picture. Then take your final pictures on your completion date. When taking pictures always take them in the same outfit; it is best to wear as little as you feel comfortable wearing. This way you can actually see the results. Take a front, side, and back profile picture each time and be sure that the pictures are taken as close to the same distance as the originals. This will also help to give a true measurement of your losses or gains (building mass). Have a Reward Planned Plan your reward, purchase it and give it to a friend or family member you trust. Once you’ve achieved your goal then your they can give you the reward. Don’t make your reward food or dinner out. Rewards shouldn’t be based on food not for you and not for children. This can cause you to blow all of the hard work you have put into reaching your goal. Believe it Be it! Ever since I read the book Believe it Be it!; I understand the importance of positive self talk. Don’t talk down to yourself. Believe that you will reach your goals and imagine what you will look like. Focus on this vision when you are training, when you are tempted by bad foods or when you’re friend tells you it’s ok to cheat. Having a mental picture is important and can be a big motivator for some. If you can’t imagine it then find a picture of yourself when you were the happiest and post it to your bathroom mirror or someplace you will see it every day as a reminder of your goal. Get Help If you don’t know what you’re doing then seek help. Don’t try to do it alone. There are many fad diets and so much miss information out there today. It’s important to seek help if you truly don’t feel comfortable going alone. Find a personal trainer or a weight loss coach to help you achieve your goals. The Skinny Mom Challenge offers weight loss and fitness coaching to help people reach their goals. The Skinny Mom Challenge also offers networking among it’s challengers to provide motivation, inspiration and encouragement along your journey. Best of luck with your weight loss and fitness goals for the New Year and New YOU!

Tuesday, December 20, 2011

New Challenges

New Challenges Beginning: • 12 week Challenge begins on January 2, 2012 you will need to register for that challenge. • There are two challenges completing on December 23rd and January 6th. • If you are interested in signing up for a new 12 Week only challenge you can do so at • If are one of the people who wanted to wait until after Christmas to do the 24 Day Challenge you can start your challenge on January 2nd with the 24 Day Challengers. • 10 Day Cleanse Challenge begins on January 2, 2012! • 14 Day Max Challenge- For those who completed the 10 Day Cleanse already January 2, 2012 o I will attach the information about the 14 Day Max.  It is day’s 11-24 of the 24 day challenge.

Thursday, December 8, 2011

New 10 Day Cleanse Challenge Starts- December 16

Come join the 10 Day Cleanse challenge, check out what all the chatter is about on the Skinny Mom Challenge group page and

The current challenge is on it's 7th day and we've seen (3) pound weight loss and 1.5 inches lost!  Jump start the new you for 2012 with the Skinny Mom 10 Day Cleanse challenge. 

For more details contact

Tuesday, December 6, 2011

Finding a Dream and Helping Others


          Unhealthy Me

In January 2009 I never imagined I would be where I am today.  I am the healthiest I’ve ever been in my life.  I played basketball in school but once I gave up basketball I turned into a very skinny fat person.  I didn’t eat properly, consuming Hostess items for breakfast, avoiding lunch and only eating dinner.  I remember wanting to be so skinny that for one week I basically starved myself.  I was of normal weight until I delivered my fourth baby and one year after his delivery I was actually larger than when I gave birth to him or any of my children.  I had given up on life and gained fifty pounds in the process.  Suffering from postpartum depression, I was an emotional eater and binge eater.  If I was stressed I turned to a pan of brownies because they always made me feel better.  The only problem the euphoria wore off fast and the walls crashed down again. I was a size 20 and being 5’5” that was very large for me.  I weighed more than my husband and I was very ashamed.  Being skinny isn’t healthy and although my business name is “Skinny Mom Challenge” I do not promote poor eating habits. 


People ask, “What made you change?” I changed because I was miserable with myself and one person gave me some encouraging words that put a little Spark in my mind.  I decided I wanted to make a change and I didn’t want to feel helpless, tired, out of breath tying my shoes, and I wanted to enjoy life with my family.  These were things I wasn’t doing. Instead I watched while my kids played I didn’t get involved and play with them. But I started making small changes; I stopped drinking sweet tea which was something I was completely addicted to.  I didn’t realize by drinking sweet tea I was consuming over 300 calories in just the large tea and I was averaging one to two of sweet tea a day.  My next goal was exercise; I began by using the Jillian Michaels 30 Day Shred which was only 20 minutes.  I felt great!  Then I began reading more about healthy eating and the importance of vitamins and supplements to help provide the vital vitamins and nutrients and energy for may workouts.  I lacked the vitamins and nutrients because of my unhealthy choices my entire life.  By making GRADUAL changes and becoming more confident I began running with a group at my local gym.  I wasn’t a runner; actually I never ran any distance only sprints for basketball.  I began running in February and completed my very first race a half marathon Indianapolis Mini Marathon and completed it with a very good friend in just 2 hours!

          New Life

Once I made these changes and lost over 60 pounds my family friends began to ask me what I did to lose weight.  Fast forward almost four years later now I am coaching women and men to become healthy and fit.  I have worked with clients as far away as Alabama and I have experienced the joy and excitements of watching them complete their goals.  One challenger completed a half triathlon, another ran her first 5K race (running the entire race), and another losing weight while having major problems with her feet.  It’s exciting and it is truly my one passion in life!  I think the very best experiences was watching my best friend who has suffered from obesity his entire life lose over 200 pounds in about two years.  He inspires me every day and there isn’t a day that I don’t share his story with others who have just given up hope.  Everyone can make a new life but it takes one small step to begin that journey.


The system I share with people truly works.  In order to lose weight everyone needs encouragement, someone to believe in them and a little help believing in themselves.  The challenges offer an opportunity to meet other people going through the same problems and obstacles as others, while also coaching proper eating, exercise and supplementation to help provide a complete well balanced weight loss program.   The Skinny Mom Challenge provides accountability with weekly weigh in and measurements.   Connecting on Facebook is just one of the ways to succeed. The Skinny Mom Challenge offers a variety of ways to lose weight and includes 12 weeks of coaching in the comfort of your own home.  The best thing it’s for men too!   The 24 Day Challenge is one of the best ways to truly help jump start your weight loss journey and get started on the right foot while getting a total of 12 weeks of coaching!  I do not promote eating only shakes for meals two times a day instead I teach you how to eat healthy and teach your children healthy habits too.  Let’s face it, is it fair for you to be eating healthy while your kids are still eating junk?  Sucking down a shake while your children eat fast food, macaroni and cheese and who knows what else is only setting them up for failure. 

Skinny Mom Challenge Offers:

                24 Day Challenge

                14 Day Max Challenge

                10 Day Jump Start Cleanse Challenge

All challenges require eating fruits, vegetables, lean proteins, good fats, and incorporating some form of exercise. 

            What are you waiting for?

Start the New Year with a New You!  Don’t sit on the sidelines anymore instead join the crowd and enjoy life.  Get fit and help others change their lives by inspiring them. 

Tuesday, November 29, 2011

Sunday Fun Day

My son helping

Oatmeal Berry Muffins

Power Protein Bars

Sunday's in our home is the planning and preparing day for the weeks upcoming meals. This Sunday was especially busy in our home as my son and I made;

·   Peanut Butter Bombs

·   Oatmeal Berry Muffins

·   Power Protein Bars

·   Buckwheat- Blueberry & Pomegranate pancakes

My daughter loves pancakes and what a better way to save money than purchasing healthy pancake mix.  Buckwheat pancakes are delicious healthy pancake choice and instead of plan pancakes we added; cinnamon and blueberries.  My son and I made the entire bag of pancakes, placed three in Ziploc bags, and stored them in a large freezer bag then froze them.  My nine year old daughter takes the individual bags out each morning and microwaves the pancakes on one minute and fifteen seconds.  Now she has instant pancakes.  Another breakfast favorite is muffins.  Instead of buying boxed muffins which again can cost so much for so little we make our own muffins.  Fortunately for us I keep all of my issues of Oxygen magazine and Muscle Fitness & hers magazines.  With these magazines I’m able to find “clean” healthy snacks, breakfasts, side dishes, and dinners for our entire family.  Cooking can be simple and nutritious without hours of slaving in the kitchen.  Let your kids select meals from the magazines that they would like to try this way they feel included in meal time.

Being a full time student, mother and weight loss coach I have to prepare myself for a busy day.  I don’t know what my schedule will be like and I have to prepare for possible appointments or schedule changes.  I pack a cooler with breakfast, snacks and lunch and I’m prepared with a gallon jug of water and my Spark energy drink.

To prepare for dinners during the week and avoid added stress it’s important for us to pick a day to organize and cook.  This week our snacks for my children and me included power bars and peanut butter bombs.  My husband is a big fan of the Cliff bars and today he tried the Power Protein bar and really liked it.  Each bar is full of natural nut butters and protein.  Both of these can also be used for post workout snacks; just pack them in your gym bag and go. 

Sunday can be a fun day for the kids.  Get organized, prepare your grocery list, shop and prep for the week.  Save valuable time during the week by pre cutting all of your vegetables, fruits, and meats.  Have your meals planned based on your calendar.  If you know there is an evening you don’t have time to cook plan a crock-pot meal and while you’re away your dinner will be cooking for you.  Make a pan of vegetable lasagna and freeze it. Make double batches of soups and chili recipes and freeze them for another week.  Boil eggs for quick and easy snacks or a fast breakfast.  Don’t forget if you need supplement with a meal replacement shake like AdvoCare Meal Replacemenet shake.

Let the family join in and your children will enjoy the time they get to spend preparing meals and learning how to measure and cook.  These are also lasting memories they will cherish when the get older.  

Enjoy the two recipes from Oxygen Quick & Easy Summer Meals

Oatmeal Berry Muffin

Serves 12 muffins

Prep time 15 minutes

Cooking time 20 minutes

1 Cup Old-fashioned Oats

1 cup unsweetened applesauce

½ cup nonfat milk

1 egg

2 Tbsp. Vegetable Oil

¾ cup whole wheat flour

1 Tbsp. baking powder

1 tsp. baking soda

¼ cup unrefined sugar

1 tsp. Cinnamon

½ cup mixed berries (blueberries, raspberries, and blackberries) 

1.       Preheat oven to 375 dg.

2.       Fill muffin pan with liners or spray with oil or cooking spray

3.       Mix together oats, applesauce, milk, egg and oil in a medium bowl

4.       In a large bowl mix flour, baking powder, baking soda, sugar and cinnamon.  Make a well in the center and add oat mixture. Combine well but do not over mix.

5.       Add berries and gold gently

6.       Fill muffin cups two-thirds full. Bake for 15-20 minutes

Nutrients per serving: (1 Muffin):

Calories: 114, Total fats: 4 g., Saturated fat: 0.5 g, Trans fat:0g, Cholesterol: 18 mg., Sodium: 189 mg., Total Carbohydrates: 20 g. Dietary Fiber: 2 g., Sugars 7g. Protein: 3g, Iron 1 mg.

Power Protein Bars

Serving 28 pieces (4x1 inch) Prep time 30 minutes, Cooking time 8-10 minutes Chill time overnight

1 cup old fashioned oats

1/3 cup sesame seeds

2 cups puffed brown rice cereal

1 cup natural almond butter

1 Tbsp. cinnamon

1 Tbsp vanilla extract

½ cup maple syrup

¼ cup ground flaxseed

¾ cup slivered almonds

½ cup wheat germ

¼ cup wheat bran

½ cup dried cranberries

½ cup dried blueberries

1.       Preheat oven to 300 dg.

2.       Spread oats, sesame seeds and puffed brown rice on a baking sheet and toast in oven for 8 to 10 minutes

3.       In a medium sized bowl combine almond butter, cinnamon, vanilla extract, and maple syrup and stir until smooth and well combined

4.       In a large bowl mix toasted ingredients with flaxseed, slivered almonds, wheat germ, wheat bran and dried fruit.  Stir in almond butter mixture.

5.       Place mixture in a 9x13 inch baking pan. Press down firmly and evenly

6.       Refrigerate overnight

7.       When cooled, cut into bars 4x1 inch and can be frozen

Nutrients per serving: 4x1 inch

Calories: 141, Total Fats 7g. Saturated fat 0.6g, Trans Fat 0g, Cholesterol 0mg, Sodium 2mg, Total Carbohydrates 16 g. Dietary Fiber 3g, Sugars 7g, Protein 4 g., Iron 1mg.

Monday, November 28, 2011

White Bean and Chicken Soup

White Beans and Chicken Soup


3 Chicken Breasts – boiled and chopped

1 Bunch of Asparagus- chopped

1 Small Bok Choy - chopped

2 Celery Stalks- chopped

1 yellow onion diced

2 cups fresh spinach

Low Sodium Chicken Broth, (2) 32 oz.

Bush’s Low Sodium Great Northern Beans, (2) 15.8 oz.  (Drained and rinsed)

2 Bay lLaves

¼ tsp. Thyme

Pepper optional


1.       Boil chicken until done. Then chop all chicken and set aside.

2.       Add ½ cup of Chicken Broth to a soup pan; sauté bok choy, onion, celery for about 5 minutes. (medium heat)

3.       Add, chicken, beans (drained and rinsed), remainder of chicken broth, bay leaves, and thyme. Bring all ingredients to a boil and cook for 30 minutes.

4.       Reduce heat to low; add spinach and asparagus and cook for 15 minutes

Helpful tips:

I pre-chopped all vegetables on Sunday and stored in Ziploc bags this will cut down on your prep time.

Friday, November 25, 2011

Beat the New Years Resolution

Why wait for the New Year to make a change in your life?  Waiting another month is an easy way to gain another ten pounds which equals more weight you will need to lose.  Be proactive instead of procrastinating when it comes to your health.

Get a jump start on losing up to ten pounds and ten inches before January 1, 2012.*  You can lose more depending on how hard you work and follow the plan.  I’ve had proven success with my weight loss clients/friends. 

Join the 24 Day Challenge!  The first place winner will win $ 100 Cash prize and the second place winner will win $50 cash prize.  Get three or more people sign up to do the challenges with you than you will receive 30% off your challenge cost. 

Important Dates:

1.     Challenge I- December 5, 2011- 10 spots open!

2.     Challenge II December 12, 2011- 15 spots open! 

Register NOW for a chance to win the $ 100 Grand Prize or $ 50 Second Place! 

For Questions or to Register Contact:

Phone: (317)491-2993

Wednesday, November 23, 2011

Fast, Fast, Ways to Make Healthy Meals

Everyone wants fast and fast food leads to a larger waistband.  Here is a link to some very quick 20 minute recipes for all of you “Rushed” moms.  Trying to plan meals around busy schedules and late hours at the office can really stress out just about anyone.

Clean Eating magazine offers a great amount of wonderful recipes from quick and easy to truly extravagant meals.  Let’s keep the extravagant for special occasions and not a Tuesday night.   Crock pot meals are another way to really cut time out of your evening preparing meals.  Instead you can do homework with the kids and all the other things on your list, but still have time to sit down and read a book to your kids before bed or maybe watch something on television.  There is a great Facebook group page called Healthy Crock Pot Meals and the recipes are also for people with gluten intolerance, diabetes, high cholesterol and much more.  Also Crock Pot Girls are on Facebook under groups not all of their recipes are good for you so please be sure to really read the ingredients before making a decision.  Also check out the Skinny Mom Challenge Group page. 

People ask me about recipes a lot.  During the week I don’t make a lot of items that take a lot of effort.  If I do make a recipe I only make something I am familiar with.  Another helpful way to cut down on time is prepare meals over the weekend like; vegetable lasagna, soups, chili and freeze them for later in the week.  Grill a large batch of chicken breasts; put half in the freezer and the other half in the fridge.  You can use the chicken for salads, soups, etc., then in the middle part of the week or the following week thaw out the remainder of cooked chicken breasts and use them.   Prepare double batches of soups, chili recipes and freeze half for another time.  I do this with sauces, chili, and soups.  You can grab a bag of your frozen meal of choice, thaw it in the refrigerator and then throw  it in a pot once you get home. 

Remember it really isn’t as hard as you think.  Sometimes we just need to hear ideas from others and if you have fast tips then pass them on to other moms.  They will really appreciate it!

Happy Thanksgiving! 

God Bless You and Your Family! 

24 Day Challenge

Challenge 1 Begins: December 5, 2011
Challenge 2 Begins: December 12, 2011

Tuesday, November 22, 2011

Lose 10 Pounds & 10 Inches Before January 1, 2012

Do you want to lose 10 pounds and possibly 10 inches before the New Year?
Skinny Mom’s are looking for a team of people to take the challenge to a healthier you! We are promoting a 24 Day Challenge to begin Monday, December 5th and Monday, December 12th. These products are 100% money back guaranteed to work. You will be held accountable and coached by me. The average weight loss is 10lbs and 10 inches. The first 5 people to say yes will be entered to win the $100 Grand prize; the next 5 will be entered to win have a chance for a $50 prize. Message me for further details or call 317-491-2993.

A Few Favorite Foods

Peanut Butter Bombs
Rise & Shine Breakfast Pizza
Trying to find healthy foods to eat was a huge struggle in the beginning of my journey.  After many trial and errors and loads of magazines.  I decided to post a few pictures of my favorite foods.  My number one most favorite item that I make is Peanut Butter Bombs.  These came from the Men's Health book called Muscle Chow.  This book has the easiest recipes to make with a simple ingredients list.  It is definetly easy for men and forsure healthy.   Breakfast is a very important meal of the day and nothing is better than a Rise & Shine Breakfast Pizza. 

Stuffed Mushroom Caps
 If you love mushrooms these portabella mushroom caps are the way to go.  Just stuff them full of healthy veggies, add seasoning and sprinkle with a bit of reduced fat cheese.  Stir-Fry's and chilis are also a favorite in our household.  They are quick to make and always loaded up with vegetables. The Muscle Chili is another great recipe from the Muscle Chow book.  I know women worry about their husbands because they can't get them to eat healthy.  Keep it basic and if you really want to get your man to eat healthy pick up a copy of the Men's Health, Muscle Chow book.  Our Facebook Group Page, Skinny Mom Challenge always has photos of what the mom's are eating.  Keep it simple and most of all have fun with it! 
Muscle Chili
Beef Stir-Fry

Monday, November 21, 2011

Becoming Healthy Means Being Prepared

I know it is hard to get started on the road to healthy eating and a fit lifestyle but it doesn’t need to be overwhelming.  There are a lot of great resources out there and hopefully this blog will give you some great tips too. 

Becoming healthy and losing weight takes time.  This is something that most people don’t want to hear but let’s be realistic did you put the weight on overnight?  I’m guessing your answer is no.  Just like it took you time to gain weight it is going to take time to lose weight but if you learn to organize your life and create plans to eat healthy and add exercise to your day the road will be less bumpy. 

Let’s start with planning your food.  If you have a job where you work demanding hours or if you’re like me a busy mom running all over the planet to basketball, wrestling, and Lord only knows where else; it’s important for me to pack food in a cooler.  I store water in my trunk, almonds inside the car and even fruit too.  Packing a cooler to get you through the day is a great way to avoid hitting a fast food restaurant.  Even the “healthy” salad options aren’t healthy if you look at the nutritional information. 

Here are a few items for a cooler:

·         Water

·         Apples

·         Bananas

·         Peanut Butter or Almond Butter

·         Raw Veggies

·         Hummus

·         Hard Boiled Eggs

·         Baggie of Oatmeal

·         Greek Yogurt

·         Cooked Chicken Breast

·         Protein Powder- Whey *

·         Almond Milk

·         *Don’t forget your protein shaker


If you know that tomorrow your day is going to be very hectic then pack your cooler the night before, after or during your dinner preparation.  If you are really organized dinner is already in the crock-pot waiting to be served.  The Eat Clean Diet website is now collecting “clean” crock-pot meals so check their page.  Back to your cooler, get it prepared and in the refrigerator, post a note on the door and maybe one in your car just in case you have a hectic morning and you’re running late.  The notes will guarantee you don’t leave home without your goodies.  Also boil eggs on the weekends; in our house we tend to boil eggs on Sunday so we have them for snacks and breakfast throughout the week.  Grocer y shopping is completed on Sunday’s and all preparations of cutting, cleaning and preparing any meats are completed at this time.  This will cut down on precious time during the week when you are busy with homework, kids’ activities, etc.  You have to plan in order to be healthy and it’s important that you plan your meals and snacks for each day.  Packing a cooler helps you stick to healthy eating and you will avoid overeating on high fat, carbohydrates and sodium induced meals from fast food chains. 

 Remember keep it simple when it comes to your day and be sure that you pack breakfast, (2) snacks, and lunch.  If your children have activities directly after school then it is a very good idea to pack foods for them as well.  It isn’t fair to them that you are eating healthy and they are eating junk.  Feeding kids unhealthy foods while you eat clean gives mixed signals and you don’t want to be putting harmful foods into your children’s bodies. 

For more healthy options you can visit me at

New Weight Loss Options for SMC

Skinny Mom Challenge

Challenge Options

24 Day- Challenge along with 12 Week coaching—                                   


·         12 Weeks of Online & Phone Coaching

·         Day 1-10 Nutrition Plan

o   (1)Herbal Cleanse

o   (1) Box of Spark, Energy, Amino Acid and Vitamin packed drink

o   (1) OmegaPlex (Omege 3)

·         Day 11-14 Nutrition Plan

o   (1) Box MNS Choice- Appetite, Energy or Wellness

o   (1)Box of Spark, Energy, Amino acid and Vitamin packed drink

o   (1)Box of Meal Replacement Shakes; choices Vanilla, Chocolate, or Berry

14 Day Max Pack Challenge along with 12 Week Coaching


·         12 Weeks of Online & Phone Coaching

·         Day 1-14 Nutrition Plan

o   (1) Box of MNS Choice; Appetite, Energy or Wellness

o   (1) Box of Spark, Energy, Amino Acid and Vitamin Packed drink

o   (1)Box of Meal Replacement Shakes

10 Day Cleanse with 12 along with 12 Week Coaching


·         12 Weeks of Online & Phone Coaching

·         Day 1-10

o   (1) Herbal Cleanse

o    (1) Box of Spark, Energy, Amino Acid and Vitamin packed drink

o   (1) OmegaPlex (Omege 3)

12 Week Challenge without Nutritional Products

Optional Add Ins for Nutritional Needs:

·         Catalyst- Amino Acid Dietary Supplement

·         OmegaPlex- Omega 3 Fatty Acids

·         Thermoplus-

·         Meal Replacement Shakes: Vanilla, Chocolate, or Berry

For more Information contact Jennifer @ 

Saturday, November 19, 2011

Eating Triggers and Strategies to Beat Them

Do you know there are so many triggers that can cause you to eat? Here are a few of the triggers and some strategies to beat them.
  • Stress- When you are stressed acknowledge it. Learn to develop stress management techniques like journal.
  • Feeling angry or upset- analyze your emotion and try to find an activity to deal with it; take a walk or call a friend
  • Certain Time of Day- avoid skipping meals or delaying meals, make an eating schedule (set a timer), plan what you will eat ahead of time this will reduce the chances of impulse eating or emotional eating.
  • Pressure from friends and family- Get your response ready for those people that WILL tell you it's OK to cheat, or look for healthy alternatives you can eat in social situations.
  • Being in an environment where food is available- avoid them if you can; sit away from food at meetings or gatherings, take a different route to work, class, shop from a list and only eat when you are hungry, arrange nonfood outings with friends.
  • Feeling bored or tired; Identify the times when you feel the lowest energy and fill it with activities like; exercise breaks
  • The sight and smell of food- Stop buying high-calorie, high sugar, high fat foods that tempt you to snack, store them in inconvenient places, out of sight; avoid walking past tempting treats. Buy small individual pack snacks to avoid eating an entire large bag.
  • Eating mindlessly or inattentively- Turn off the distractions; do not eat in front of a T.V., don't talk on the phone and eat, avoid eating while on the computer or while listening to the radio, eat slower, put your fork down and savor each bite and become aware of your hunger as it gets satisfied.
  • Feeling deprived- allow yourself an "indulgence" food or "cheat food" in moderation only, this way you won't crave the food; focus on balancing your calorie input and output.
  • Eating out of habit- establish a routine, take a new route to work so you don't feel compelled to stop at a place that is bad for you.
  • Watching Television- find something to occupy your hands and body while your mind is watching the screen; ride a stationary bike, stretch, draw, knit or anything else besides snacking on popcorn or ice cream.
Keep a log of what triggers you to eat. Before you eat write down these things; how hungry you feel; are you tired, sad, angry, or happy? Write how you feel after; are you stuffed, satisfied, still hungry? Keeping track of your emotions and how your stomach feels after you have eaten can make a big difference in the amount of food you consume.

If you are low on energy try the Spark energy drink.

Friday, November 18, 2011

New Life Birthday

Summer of 2008 (180 pounds) 
Have you been on the weight loss train before like me?  If you are like most people you start out all gang buster and have the full intention of dropping a good 30 pounds; then a week goes by and you are back to eating unhealthy.  Your body is so sore from the one day you decided to exercise and you can't imagine doing it again.  Guess what you aren't the only person.

Do you know what a "New Life" birthday is?  Probably not but here it is; the day I made the decision to change my life and the first day I began my weight loss journey it became my "New Life" birthday.  I didn't just change my life, I saved my life and my families lives were changed too! January 12, 2009 a day I will always remember, a day I took my life back and a day that is permanently a part of my body; tattooed upon my right foot. When someone asks me if it's one of my children's birthdays I explain; no it's the day my "New Life" was born.

Like you before I made the decision to truly make a change, I tried several times to lose weight and failed miserably. I would buy all the latest exercise videos; if I didn't see the results I wanted by the end of the first week, I would give up.  Today everyone wants a quick fix to weight loss. I mean why not?  We have fast food, drive-thru oil change, Internet on our phone so quick and easy is the norm.  We live in a society today that truly has become a "fast" nation but the only problem is we are killing ourselves quicker then in the past.  More of our population of children are suffering from diabetes or obesity. It's time to take control of our lives and enjoy it with our children and our grandchildren.   Set good examples for your children and help them become active too.  The bigger picture is knowing that weight loss is a lifestyle change and it's not quick or easy.  You have to put good things into your body to get a good body.  If you've ever heard someone say, "abs are made in the kitchen" or "losing weight is 80% diet and 20% exercise" they aren't kidding.

Learning to eat is the most important way to successfully lose weight. Another way to increase your success is to take multivitamins, Omega 3, and get your system running like a well oiled machine once again.  Don't think that you can't have the body you had back in your younger days.  I'm here to tell you it can be done.  After successfully losing over 60 plus pounds in eight months; I know it can be done.   I did it by incorporating healthy eating, supplements and exercise.  I went from a binge eater; who couldn't bend over to time my shoes without almost passing out, and I looked like I was six months pregnant, to a "clean" eater and looking like this. Most importantly I watched a very dear friend of mine go from being over 400 pounds and now he is around 225! He suffered from high blood pressure, Type II diabetes and other ailments. Now he no longer suffers from these health problems and this was achieved the natural way with proper diet and  exercise.

I am a fitness instructor.  I teach; kickboxing, strength and endurance.  I run a boot camp program during the spring and summer months for women three days a week; outdoors, rain or shine.  I coach women and men to lose weight and I have had proven success.  I have clients now they are great friends and some have lost 40 pounds or more.  I provide weight loss coaching online for people all over the Untied States and I've even worked with out of country clients.

Summer 2011 - Weight Loss Maintained for  three years now! 
My passion is to help make the community healthy again.  Everyone doesn't become overweight without some reason.  People aren't lazy and a lot of weight gain is due to events that happen in someones life that just takes over.  I know unfortunately I was one of them. I gained 50 pounds in about a year and a half.  I was a walking time bomb.  I suffered from postpartum depression because two of my four children were born so close together.  But all of that changed on my "New Life" birthday January 12, 2009.

I encourage you to contact me if you want a "New Life" birthday. I will work with you and help you reach your weight loss goals and get the real you back.  I don't want you to hide behind big clothes, or be embarrassed to go to parties or out to public places.  I know the anxiety caused from all of those situations.

Take the next step and contact me. Email me on my website if you are interested in learning how to lose weight and become happy again.
Find me on Facebook at Skinny Mom Challenge Group page!

Ask me about the new 24-Day Challenge available!

Best wishes and Happy Thanksgiving Week!