Stop Dieting and Start Living! Have You Made the Change?

You’ve heard it so many times that you probably say it in your sleep. "Diets don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change."

But what does a lifestyle change look or feel like, and how do you know when you’ve made one? The way some people talk about it, you’d think there’s some sort of mystical wisdom you get when you “make the change” that tells you when and what to eat, and how to stop worrying about the number on the scale. Does this mean you’ll finally stop craving chocolate and start liking tofu?

The basic difference between a diet mentality and a lifestyle mentality is simply a matter of perspective. Having the right perspective may not make tofu taste better than chocolate, but it can make all the difference in the world when it comes to achieving your goals, avoiding unnecessary suffering along the way, and hanging onto your achievements over the long haul.

Trust me on this. I’ve lost well over 350 pounds in my life—I know how to do that. But I also put 200 of those back on again, getting bigger each time. The 150 pounds I lost a few years ago is staying off, because I’ve changed my perspective.

Here are the main ways a diet differs from a lifestyle:

1. A diet is all about numbers—the number on the scale and the number of calories you eat and burn. Success is defined in terms of how well you stick to your numbers.
   
   A lifestyle change is all about you. It’s about lining up your eating and physical activity with your real goals and desires. Success is defined in terms of how these changes make you feel about yourself.
    
2. The diet mentality assumes that reaching a certain weight is the key to finding happiness and solving other problems. That’s why messing up the numbers on any given day can be so upsetting—it means you’ve messed up on just about everything that really matters.
   
   The lifestyle approach assumes that being overweight is usually the result of other problems, not the cause. Addressing these problems directly is the best way to solve both the problems themselves and your weight issues. This means focusing on many things, not just the numbers on the scale or the Nutrition Tracker. Numbers only tell a small part of the story, and “bad” numbers often provide good clues into areas that need attention.
    
3. Going on a diet involves an external and temporary change in eating technique. You start counting and measuring, and you stop eating some foods and substitute others, based on the rules of whatever diet plan you are using. Maybe you throw in some exercise to burn a few extra calories. You assume that it’s the technique that produces the results, not you. The results of a diet are external; if you’re lucky, you may change on the outside—but not on the inside. Once you reach your goal weight, you don’t need the technique anymore, and things gradually go back to “normal.” So does your weight—and then some. And, of course, all the problems you hoped the weight loss would solve are still there.
   
   Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, and physical activity. You recognize that the primary problem isn’t what you eat, or even how much you eat, but how and why you eat. Eating mindlessly and impulsively (without intention or awareness) and/or using food to manage your emotions and distract yourself from unpleasant thoughts—this is what really needs to change. Learning to take good care of yourself emotionally, physically, and spiritually—so that you don’t want to use eating to solve problems it really can’t—is a lifelong learning process that is constantly changing as your needs and circumstances change. Continued ›
4. This doesn't mean the surface level things don't matter. Clearly, controlling how much and what you eat is vital, and caring how you look is a great motivator. The real issue here is where you fit into the picture. The key to both permanent weight loss and feeling satisfied and happy with yourself and your life is to take personal responsibility for what you can control, and let go of everything else.
   
   Many factors that are out of your control—your genes, age, medical status and previous weight history— will affect your weight and appearance. These factors may determine how much weight you can lose, how quickly you’ll lose it, and how you’ll look and feel when you’ve gone as far as you can go. When you focus too narrowly on the numbers on the scale or what you see in the mirror, you are staking your happiness and satisfaction on things you really can’t control. That pretty much guarantees that you’ll be chronically worried, stressed, and uncomfortable—and more likely than ever to have problems with emotional eating.
   
   And when you rely too much on external (diet) tools, techniques, and rules to determine your behavior, you are turning over  your personal responsibility to the tools and techniques. If you find yourself frequently losing motivation or feeling powerless to control your own behavior, it’s probably because you’re counting on the tools to do your part of the work for you. You’re the only one who can decide what’s right for you; only you can change your attitude and perspective to match your personal reality.
   
   There are many articles in the Resource Center and countless conversations on the Message Boards that offer good information and practical ideas for putting yourself in charge of your own lifestyle makeover. In fact, one of the best ways you can start the transition from a diet to a lifestyle is by taking on the responsibility to identify the problems you need to work on and gather the info you need. Whether it’s coming to terms with emotional eating, improving your body image, or finding a vision of the life you want to live—you’ll find that you aren’t alone and that plenty of support and help is available.
   
   You just need to take that first step away from the diet mentality and closer to a new and improved life(style).
5. By Dean Anderson, Behavioral Psychology Expert

Bouncing Back into Shape after Baby Returning to Fitness Once the Baby Arrives -- By Krista Carroll, BabyFit.com Expert

That new bundle of joy can make dramatic changes in your life. The vast majority of changes are worth it, but some make it hard to keep up with the important things like regular exercise and adequate sleep. You're not alone. Just about every woman, at one time or another, has struggled with exercise after pregnancy. Here are some ideas to help you get back into exercising and get back into shape! Make exercise a priority Not only is your body sleep deprived, but it has also just gone through intense labor which requires healing. You find yourself watching the dust, dishes, and laundry pile up while you tend to your little one. Feel like exercising? Probably not! However, exercising can be the energizer you need to get more motivation. Make it a priority. Baby steps Start out slow. Within the first 6 weeks after delivering your baby, your body is healing and requires extra time to get back into shape. Taking care of your baby and managing the basic housework is enough exercise for you now. Be sure to discuss postpartum precautions and limitations with your doctor. Be creative Once cabin fever has set in and your body feels up to it, head to a mall and enjoy some cardiovascular exercise: mall walking style. Set a goal to walk for a certain number of minutes before you go. Don't over do it. If you get tired, sit and rest on one of the mall benches. If the weather is nice, opt for a walk in the park or through your neighborhood. Exercise time doesn't have to be separate from baby time. Let your baby watch you exercise. Place him or her in a bouncy seat or swing while you do your favorite exercise tape, perform sit ups and other exercises on a large exercise ball, or run on a treadmill. Some days just playing and carrying your baby can be a good workout in itself! Get by with a little help from your friends Exercise with a friend or relative, or another new mom. Having someone to exercise with is a big motivator. Plan on a day and time to meet and stick with it. It's amazing how time flies when you're walking with a friend and chatting about baby stuff. Join a fitness center and enroll in classes or contact a local mom's club if you have trouble scheduling times with friends. You can also get online and chat with other new moms. Find somebody interested in exercising and keep in contact with her each week. Motivate and encourage each other. Having a friend to set exercise goals with will help you succeed and stay motivated. You can do it, mom! By staying fit, you will be able to keep up with your little one's activeness. You will have more energy to play with your baby. Keep in contact with other new moms to share your stories and keep each other motivated. Stay in shape and enjoy every moment of motherhood. By Krista Carroll, BabyFit.com Expert

Long or Short Workouts?

There is no right or wrong answer here.I also think that this depends on the person.Do you enjoy longer or shorter workouts?I like to mix mine up a bit.I enjoy running so I will experiment with different speeds and times.If you find your weight loss slowing down or you are getting bored,change up the timing and intensity of your workouts.Remember do not attempt to overdo it your first time.I always recommend taking it slow and easy if you are looking to speed up your run for example.For those that enjoy longer workouts like me,start slow and do not increase the speed or intensity no more than 10% each week.This will cause injury and will hurt your progress over all.Remember working out can be fun and enjoyable,so make sure you make the most of whatever time you are devoting to running,lifting,swimming or whatever your chosen activity is.

Benefits of Running

Benefits of Running

Running is addictive. Speak to anyone who is a runs or jogs regularly and you will find that everyone has different motivations. Some run to keep their weight down, or to help them lose weight. Others run because it makes them feel happier and healthier. Some people run because they feel it is good exercise.

Every runner uses these motivations to help them stay on track with their routines. Any physical activity you can stick with is a good one. It just seems that a lot of people run and do so with regularity. Well, the fact is, running has a lot of benefits. Here's a list of some of the best.

Good Health. One of the biggest benefits of running is that it is good for you. It keeps your heart healthy, it increases your metabolism, and it in general keeps your body looking and feeling healthy. It also increases your sex drive.

Lose Weight. Another benefit of running is that it can help you lose weight. For those who are already at a healthy weight, it can help you maintain it. Just make sure to keep your calorie intake at a healthy level. Runners are not immune to gaining weight if they take in too many calories.

Better Moods. Running simply makes you feel good. It can improve your mood and give you an overall sense of well being. The physical activity activates the right hormones to improve your mood. That means that even if you run while something is bothering you, by the end of your run, you will feel a lot better.

Get Rid of Stress. Stress is a big problem in our society. We rush around from activity to activity without really taking time out for ourselves. Since running makes us healthier, it is no surprise that it can also help us deal with stress. And there is more to it than just a chemical reaction. Running gives us some much needed quiet time. That alone can help lower stress.

Increased Self Esteem. Regular runners report an increase in their confidence and self esteem. And the self esteem benefits of running are increased if you set a goal and accomplish. For example, if you set a goal to run a marathon and then make it across the finish line, the confidence gained from a goal accomplished is worth it. But you don't need to set a goal or run a race to experience this. Running gives people an inner sense of confidence regardless.

Sense of Community. Some people prefer to run alone. They enjoy the quiet and solitude. However, some would rather use their running time to get social. Choosing a running buddy or running with a club or group is a great way to develop a sense of community with your running. You can set goals and accomplish them together. Plus, having at least one running buddy is a great motivator.

Gray Rollins is a featured writer for http://www.TheRunnersGuide.com To learn more about the health benefits of running and running for weight loss, visit us.

Article Source: http://EzineArticles.com/?expert=Gray_Rollins

Article Source: http://EzineArticles.com/534855

Taking Care of Your Skin

I often talk about working out and maintaining weight with proper diet and nutrition.What about your skin?Your skin reflects alot about you.If your diet is filled with sugar and alot of the bad things,it will reflect on your skin.Yes there is hormonal acne and its a pain,but overall,you can lessen the breakouts with a dose of healthy food!I'm thinking fresh fruits and veggies,plenty of whole nutritious foods as well as water,water,water!I often have to make sure that I get plenty of fluids too.What can you do to ensure that glowing complexion?

1.Avoid the sugars.Sugars that are naturally occurring in fruits are OK,but remember moderation is the key.

2.Wash your face after each workout and at night.This will help wash away build up of makeup and oils.

3.Drink plenty of water!Water is the key to everything.It keeps you regular,flushes toxins from your body and quenches thirst.

4.Avoid caffeine!One cup or two of Jo in the morning will not kill you,however make sure that you use common sense.

All in all there are times in life when you may experience a breakout due to menstrual cycles,stress etc.However you always can try to lessen it by eating healthy and making sure you get a good workout at a minimum of 3 days a week!

Get Listed for 10.00!

You can get your business listed.For a one time fee of 10.00.You can email me at fitnessmom9603@gmail.com .I only accept paypal as a form of payment.I am only taking exclusive reps,One rep per company.

Updating This Site,Looking for new Content!

I am on the hunt for health and nutrition articles!If anyone knows of anyone that is either in the health and nutrition business and has some valuable info to share,email me at fitnessmom9603@gmail.com.I am also updating this site with some additional links that may be helpful to my readers.More of that will be in another update.

Nov 6th Workout

Today's workout was pretty tough.I was tired from not getting enough sleep the night before.There are so many things that can affect a workout.Not getting enough sleep can make a workout sluggish.I think tomorrow I will stick with strength training and focus on my lifting.

Today's Workout~Nov 5th 2013

Today's workout was rather nice.I was expecting it to be sluggish,it was a nice even paced run with a little HIIT added in there for variety.Each workout is something that I look forward to and I get something different out of it each time.What workouts do you do?Do you change yours up?Do you add a little extra speed or that extra rep?What do you get out of each workout?For me I work out to build endurance and to stay healthy.I also workout too to keep my weight in check.

Its Candle Season!

If you are anything like me,you enjoy the smell of aromatic candles!Make sure that you check my website at www.fosterscandles.scent-team.com for this weeks specials!Also you can enter my candle drawing each week to win a free candle and Bella bar!Interested in getting your candles at cost?Simply join me as a Candle of The Month member.You get a new candle each month,along with a Bella soap bar,company website.Now is the time to get started.Questions?You can email me at fitnessmom9603@gmail.com

Todays Workout~Oct 30 2013

Today's run did not start out all that great.However I did HIIT and I think that once I got past the whole I do not feel like working out mode,the better the run was.I often think our moods have a direct reflection on our workouts.All in all it was a good calorie burn and I am thinking Friday and Saturday's workout will be just as good.I am doing strength training tomorrow.Getting up at 5am can be tiresome,however its a great way to start the day.

Do You Enjoy Your Halloween Goodies?

People often wonder when they are trying to stay in shape and lose weight,if indulging a little is a bad thing.I say all things in moderation.However if you find yourself enjoying your goodies a little too much,here are some tips:

1.Enjoy a little each day!If you find you nosh all day at the chips,prepare little baggies for the week.You tend to eat less when you are not eating all the bag at once.Spread that bad over the course of a week or two.

2.You love candy!I find if you reward yourself a little at a time,it tends to go a long way.If you have to have a Reese Cup,have one a week.Put them in a place where you will not find them easily.For me I have one once a week.I tend not to buy sweets all too much,however all things in moderation.

3.Cravings!Lets say you are having a craving for ice cream or something just as sinful lol,I say eat a smaller serving,just to satisfy the craving.If you completely avoid your favorite snacks,you tend to binge later.So give in just a little and you will find your waistline will thank you later.

Just remember that anything in excess is not good for you,if you keep that in mind you will achieve better results,and you will be able to achieve your goals and remain in control.Over the next several weeks I will be writing articles about the holidays and how to enjoy them without going up on the scale.Stay tuned!

Do You Enjoy Your Halloween Goodies?

People often wonder when they are trying to s

Todays Workout~Oct 21.2013

Today's workout at 5am,was rather an enjoyable one!I do often enjoy running first thing in the morning during the weeks,while enjoying longer workouts on Saturdays.I do run indoors,however its still a workout nonetheless.What I do to keep things interesting,is to do HIIT.Short bursts of speed accompanied with an incline gives me not just a good calorie burn,but a great workout overall.Did you workout today?What types of workouts do you do?How do you change your routine up?I will be running again tomorrow,followed by strength training on Wednesday.

Can Eating to Little Stall Weight Loss?

Most people think if they eat less,that they will lose weight.While that is true,you have to know how much you need to cut back on.Eating too little will actually hurt you in the long run.Say you are working out,and eating as healthy as you can,but yet you still are not losing weight.In fact you have gained `a few pounds.This often happens if you are not eating enough.Your body will hold on/retain whatever you eat and store it as fat as if its in survival mode.So the lesson here is eat when you are hungry.I often suggest smaller mini meals throughout the day.Make sure they are balanced with equal amounts of healthy fats,proteins and carbs.Also make sure you include legumes,fruits,veggies and lean meats,nuts,seeds etc.Remember not all calories are made equal.Losing weight,working out are not easy,however if you work at it,it becomes more simple and you will achieve the results you are looking and working for.

Updating Soon

It has been a crazy summer and I am sorry I have not updated in awhile!I am looking for new content/articles to post.If there is something you would like to see on here,that has not been posted before,feel free to email me at fitnessmom9603@gmail.com I am always on the hunt for fresh articles,content,so if you are an article writer and your niche is fitness and nutrition,I would love to hear from you.

Need Advice or Suggestions to Stay Motivated?

I don't care who you are,or what your fitness goals are,at one time or another we need help to stay the course!Whether you are a seasoned pro,or just starting out.How do you stay motivated?Have you met your weight loss goals and need something new and fresh to do?Are you stuck at your current weight and cannot break through that plateau?I have been there!I still struggle with times to where I abandon my workouts or just need a break.How do you know when you are falling off the wagon and need a change?Here are some tips and ideas...

1.Change up your cardio routine and try something different.If you are a treadmill runner,try hitting the trails(I have done this)

2.Add some additional strength training.Its OK for women to lift weights.In fact its essential.Adding some extra lifting or perhaps even yoga can be a good change and may enhance your cardio.

3.Calorie cycle..for my fellow weight loss buddies you may want to change up your calories.Calorie cycling is good for you and I have done it several times.Eat at your high ranges on your workout days and at your lower ranges(however do not starve yourself)on your rest days.This is completely safe to do,however its not meant to be done for an extended period of time.I always recommend talking to your doc.

4.Eat that dessert!Most people avoid the sweets and while that is good for reaching goals and maintaining weight,an occasional dessert is not going to hurt or hinder your weight loss or fitness goals.


I also want to say reward yourself for each goal you reach.Whether it is big or small!Losing weight and maintaining a proper workout schedule takes work and dedication and you should reward yourself for each goal that is achieved.I also want to add that setbacks will happen and they do serve a purpose.People that have achieved awesome goals in there weight loss/fitness have experienced setbacks.They teach us to work harder and to learn from our mistakes.As long as you learn something from each setback and keep going forward you are not a failure.

Do You Need Help Losing Weight?

Most people think that working out will help them shed the pounds.While that is a reasonable assumption,its just not true all the time.Working out helps you shed the pounds yes and burns extra calories,however what you eat is also 90% of the battle.If you are not losing weight or getting the results you want,chances are your eating habits could be the culprit.The cleaner you eat,the better you will feel.What can you do to tweak your eating plans?

1.Cut out as much processed junk as you can.This means candy,chips,cookies(these things are fine in moderation)

2.Add in healthier options.Try adding more fresh fruits and veggies.Try making a smoothie after a tough workout,add a handful of nuts to your snacking instead of chips.

3.Water,Water,Water...Water is essential and is most helpful in weight loss.Also it helps rid your body of toxins too!

There are so many different ways you can tweak your diet.Just play around with a few things in addition to switching out the processed foods for the cleaner ones.

How is your Running Style?

Most people have there own style for working out(running,lifting)for me,I like to start out at a nice even pace and pick up the speed as the run progresses.How is your style?Do you like longer runs with sprints in between?Do you like short runs that are faced paced?Neither is right or wrong!Its whatever works for you and your running goals.It is known that running at high speeds for shorter periods is beneficial.(High Intensity Interval Training)I like this method and run this way 1-2 days a week.Not only does it keep my runs exciting,it builds momentum and allows me to see how fast I am coming along.How much progress I have made since starting my running lifestyle.Longer runs (the ones I like)allow me to run as fast or as slow as I want.I enjoy the longer runs because it builds endurance.Faster,shorter runs build speed as well as help me achieve a faster calorie burn.Whatever method you use,make sure to switch it up every once and awhile!Running can be fun,a great way to slim down and get in shape!Running is also beneficial for the whole family.My daughter hates to run,she says she cant do it.I beg to differ,she is getting better at it and I tell her practice is what will help her get better.I plan on doing more trail running this summer and will post my progress at the end of the summer.Do you have any ideas to make running easier?If so please email me at fitnessmom9603@gmail.com I will post your tips in an upcoming article!

Green Cleaners and Natural Nutrition

I'm not one to post on direct sales(as the topic of this blog is fitness)However I am leaning towards a more natural(green)approach to cleaners as well as good supplements.I'm leaning towards Shaklee as I don't want to have a monthly commitment if I don't plan on building the business end.Anyone have any companies that fit this criteria?I loved Mela,but the monthly costs just ate up too much of our monthly budget.However I have nothing bad to say about there products as I love them still and they all worked great.However,for finances I just want something I can buy when I need it...if anyone knows of any companies(Direct Sales or not)send me an email to fitnessmom9603@gmail.com 

Im Working Out,But No Weight Loss?

Most of us have been there,we work out hard,but we don't see any losses on the scale.What do you do?Most often times,its nothing to worry about.A few things can be done to fix this.

1.Look at your overall food intake for the last few weeks,it could be that you are eating for maintenance.

2.How many calories have you been burning?Maybe you are not burning as many calories as you once did.

3.How do you feel?Do you feel lighter,clothes feel looser?Often times the number on the scale can be discouraging.However muscle gain,inch and fat loss don't register on the scale.I myself have noticed that I am staying within range and doing what I need to do,however I am losing inches and fat.I feel great,however my goals is 5 pounds away!

4.Are you getting close to your goal weight?If you are,your body is slowing down on your weight loss....switch up your routine.Add strength training to your weekly workouts.Jog this time instead of walking,drink water instead of soda....there are alot of ways to trick your body into losing more.


However with all of that said,those last 5 pounds often are what I refer to as vanity pounds lol!They are the hardest to lose.So focus on the way you feel,how your clothes fit.The scale is not the only factor that determines your progress!

Motivation to Work Out

If you have been working out for any length of time,you know there will be moments where you may want to slack off.We all know rest days are essential to a healthy workout routine.However when that day or two turns into 2 weeks,you have a problem.What do you do?

1.Bored?Maybe you are bored with your current workout and need a change

2.Working out is a chore to you.You have to find something fresh and new and fall in love with it just like you did before.

3.Life circumstances.Maybe you started a new job,or have moved.Maybe you just had a baby and don't have the desire to workout anymore...What do you do?


Life happens and I will not sit and tell you that it wont get in the way at times.You have to have the desire to overcome the slump that you may be in...Do you want to jog outdoors instead of the treadmill?Maybe you have not lifted weights in awhile...Change it up!Try something new and fresh.Often times the lack of motivation could be just being bored with a current workout.I recommend adding or changing your workouts every 4-6 weeks.This keeps your body guessing and it keeps you motivated to try something new and push yourself towards new goals.Remember keep focused and always try something new and different.Questions?Please email me at fitnessmom9603@gmail.com 

Happy Mothers Day

I just want to wish all the moms out there Happy Mothers Day!I'm so grateful that I have my children and they are happy and healthy.A moms journey is never easy,but the rewards we get a long the way are priceless!No matter what type of mom you are,Stepmom,adopted mom,bio mom,aunt or soon to be mom...All Moms need to be celebrated!We often overlook the unsung women in our lives.Such as the women that take in kids that have no where else to go.These children have gone through so much and it takes a special mom to raise these children.I also want to wish my own Mom a Happy Mothers Day!She isn't my bio mom,however these last few years she has ''raised'' me to become the mother I am,and I just want to thank her for that.So make sure  you tell the special Mom in your life,Happy Mothers Day!

Nutrition while Working Out and Losing the Weight

To anyone that says the body is made in the kitchen is actually correct!Its what you eat at 80% is what is important.Will you eat right all the time?Probably not!We all have those moments where we just want to eat whatever.What are some good choices for people that do workout and want to lose the weight?This is my own personal opinion so I will say fruits/veggies,lean meats,proteins.You don't have to change your eating immediately.Someone asked me how to change eating habits...I say make a healthy change once a month if you are new to the whole lifestyle change.A person is most likely to stick to there healthy lifestyle if changes are made over time.For example when I first started losing I limited myself on pop,then it was junk food(I still eat on occasion)Then it was fast food(I still eat that on occasion as well)Its not about just giving up or limiting even.Its about educating yourself what your body needs vs what it wants.Are you where you want to be in the kitchen?Do you need to make changes?Of course we all could be doing more or maybe eating a more healthier diet.I love fruits and veggies.I also have a love for sweet things has well.I have been a maintainer because I embrace all foods,however I still eat the not so healthy things in moderation and I know when I have eaten too much or not enough of the good foods.This next week I will be doing an article on menu planning for those that are on the path to eating better and exercising more.This list will contain a few things that you can incorporate into your meal plan.Remember eating well and exercising takes planning and it also takes commitment.Give yourself time to make mistakes,after all that is how we learn.Feel free to comment or send any questions you have to fitnessmom9603@gmail.com 

Todays Workout

Today I ran indoors...I still enjoy my treadmill and often change up the speed/incline to make things interesting.While I was working out,I was thinking over the last year and how much things has changed.Not just with my weight loss,but with our moving and everything...things change all the time.Seems like nothing stays the same.In regards to my running,my times are improving.I don't just log my progress just to lose weight or stay at my current weight,but to really see how much I have progressed and how I am improving from the first time I laced my shoes lol....anyone have anything to share?If you do,send me your story of your weight loss and your fitness goals and how you have reached them.Also include any challenges that you may face.Email me at fitnessmom9603@gmail.com 

Outdoor Running versus Indoor Running

I can honestly say that I prefer hitting the pavement over my treadmill!These past few weeks I have started running outdoors and it is so much more nicer and I get a better workout.Is it harder?Yes it is,but I feel its more of a challenge and I like that.I'm always looking for ways to enhance my workouts and change them up a bit.The most I can go at this point is 6 miles and it doesn't even feel like I am going that far.I definitely feel my legs getting tighter and I love the after burn lol....To all those people that are even curious about outdoor workouts,I say try it!At first I didn't want to workout in front of anyone,however for the most part I don't think people even care what you are doing.So when the weather is decent I say get out there and hit the pavement!Its also nice because the kids get to get out and stretch there legs.I'm hoping my oldest will embrace my love of running and it can be something we can do together....as of now she is resistant,but who knows it can change!

Another Jog in the Park...

Jogged again today at the park and it was nice.I am completely sore from this past weekend though.I could get used to running outside,however I will need to build endurance.I did 5 miles,part walking part jogging.Its nice getting the boys outside for some fresh air too.

Todays Workout...

Today's workout took me outdoors....I usually do not run outside,but today I went with Helen Critchley and my boys and we went to the park with a track...warmed up with a few stretches and a mile walk warm up and then jogged a bit.It was different and fun.I jogged by myself and then with the boys in there strollers...we had a good time and I definetly felt the burn lol.I plan on jogging outdoors more often.Who knows maybe train for a 5 or 10 K run!

Its been a little while since my last post!I am currently researching for a new article I am doing and will make an update soon.I want to know what others are interested in.Do you want to learn more about health/nutrition?Workouts?I need you to comment here or email me at fitnessmom9603@gmail.com  

Today's Workout

Today was a good run,I made sure that I ran at a decent pace,enough to get the heart rate up.I love working out solo,I have never been the type to run with the pack so to speak.I know alot of people say I may run longer if I ran outside and with a partner,but I don't think so.Anyway,today was a good workout and burned a good bit of calories.I am also thinking of purchasing Insanity from BeachBody.I am wanting a challenge and from what I have heard about this,its definitely a tough one.I will post an update when I decide to purchase it.

Losing Weight Is Too Hard

Most people want results,but don't want to do what it takes to get the results they want.If losing weight were easy and mundane,most people would be in shape and never complain!You have to often train yourself and don't worry if you don't get it all right...meaning.Lets say that you are counting calories and you go over a few times.Don't beat yourself up.Weight loss teaches you alot about yourself and food.What foods are healthy for you and what foods are not.I tell people to focus on getting there exercise going and over time there food preferences will change.People view weight loss as a race and some run it just as that,more often than not,once they reach there goal they just stop working out and eating right.People wonder why after they do that,the weight creeps back on?I say focus on eating healthy when you can,don't beat yourself up if you miss a step and stumble...it happens to all of us.I always look at what I can do to add to my eating plan or what I can do to increase my intensity on my workouts.Do I stumble?You bet I do!I don't beat myself up over it though,either.Make sure your eating plan and fitness plan allows you room to make mistakes...I wouldn't have come this far if I didn't make mistakes.Keep focused and always keep your eye on what lies at the end of your journey...a healthier body and a healthier and fit you!

I Dont Have Time!

How many of us have said we just don't have time?I know there are days when I know that I don't want to workout.Knowing your weaknesses,will allow you to plan better.Think of working out as an appointment you have for yourself.Stick it on the calendar and stick to it.You will have days when you wont want to and you will come up with every excuse as to why you cant work out.Here are some tips to help you stick with your workout plan....

1.Focus on your goals(Do you have a vacation you are preparing for?)Staying focused on your goals and knowing what you have to do,to get there will make it easier.

2.Determine what type of exercises you like.Think fun!Mix up your workouts and know that you can try a variety of workouts and make sure that you change them up often.New and fresh workouts will make that time more fun and less stressful for you!

3.Rest Days...Make sure you are not working out too much.Working out to the extreme is just as bad as not doing it at all.Overworking those muscles will lead to injury and will burn you out.Make sure that you take advantage of those rest days and get some cross training in.

4.Reward Yourself...For those of us that have long term goals or make working out something that we incorporate into daily life,reward  yourself with whatever you want...night out with the girls,spending time with your spouse,getting your nails or hair done,or even a new restaurant...



Whatever your goals or motivation,use it to help you stay focused!We all have those moments when we don't want to workout,but just know that the more you workout and stay consistent with healthy and eating and exercise,it will pay off in a big way!Questions or maybe an idea for a future article?Email me at fitnessmom9603@Gmail.com  

My Journey to Losing the Weight

My personal story starts over 2 years ago when I initially lost all my weight.That was 100 pounds.I really had low self-esteem,didn't like to go out much and didn't really see myself as doing anything with my life.I decided that losing weight was the only thing in my life at that time,that I could control.My weight loss through daily workouts and eating well really helped me reach my goals.However I didn't exactly go about it the right way.I cut out everything...I mean everything that I thought was bad for me.I ate so clean  that my lowest weight was 124 pounds.I looked like a twig and there was really nothing to me.However I still thought that this was the right way to go and I continued maintaining my weight.During this time I really thought happiness was on the scale and how much weight I could lose.Losing weight to me was easy and I enjoyed doing it.I remember the day I found out I was pregnant.I know for most people it is an enjoyable experience,but for me it was terror and unhappiness.I would gain everything back,plus interest.Plus things in my personal life was a wreck.However a few weeks later I discovered through an ultrasound that twins were on the way.I was scared,not at the impact of having a baby,but two!The weight started coming on fast and furious.Due to the nature of my previous pregnancies,I wasn't allowed to run.My life,at that moment was over.I didn't understand it.However with good supportive friends I made it through to 7 months.My water broke and was rushed to the hospital.A few days later my boys made there premature entrance into the world via Ce-Section.The nicu experience was overwhelming.I was suddenly the parent of 2 small babies that depended on me for survival.They were 28 weekers and the doctors were not sure they would survive,and I was afraid.I had the support of my church and let me tell you,my church really saw me through.I know God gave me strength to endure the storm and to be strong.My youngest was on oxygen and it was scary and I really didn't think at the time he would have a good outcome.I learned to rely heavily on God and depend on Him.Not just for the emotions that I experienced,but the other emotions,Fear too.


Bringing the boys home brought much anxiety,but we dealt with it,and I settled into life at home with my three kids.I had alot of support through a close friend(Helen Critchley,James(Husband))and my church.It was at this time I decided no matter what my boys would make it.They did and the path to not just weight loss,but my personal relationship with Jesus grew.Things changed for me,and I started my ultimate weight loss journey for the last time.All in all I lost the weight,my self-esteem grew and I became a happier person.God has everything to do with how things turned out.Fast forward to now,I lost 70 plus pounds I gained with my pregnancy,I can keep up now with all three kids.Natalie my oldest is 9,in third grade and doing great.My twins are 20 months and doing very well.I give all credit and praise to God for seeing me through.I wrote this to say that every single thing we experience has an impact and you will be able to show someone else that you too can make it,just like me.Take your journey into health and wellness a slow one,savor each triumph and learn from all the mistakes!

Losing Weight after Having a Baby

Losing weight after a baby can seem like something that most new moms cant fathom.Between feedings,diapering,bathing and other mommy duties,losing that weight can take a backseat.How does a new mom shed those pounds?Its not as hard as one may think.You can squeeze in a few workouts in between feedings,diapering etc.I recommend starting slow,maybe less than 30 minutes a few days a week.I personally lost all my baby weight with the twins.Here are a few tips:

1.Start slow,set small goals
Don't allow yourself to workout too hard in the beginning.This is true if you have a hard delivery(c-section)Allow yourself 4-8 weeks to adjust to baby life.

2.Slow and steady always wins the race!Start your workouts slowly and don't force yourself to do something its not ready for.Your bones/joints are still weak from pregnancy and labor/delivery.Work out slowly and add more intense trainings after at least 4-6 months

3.Eat well...Don't deprive yourself!Moms need to make sure that there diet is healthy and well rounded.Especially if they are nursing.

4.Make Your Workouts Fun....Remember losing weight may take time,so enjoy the process and allow yourself to make mistakes along the way.

5.Mix up your workouts.Add cross training to your routine.Your body does adjust to your workouts and may experience plateau's as you start losing weight.


Most women lose there baby weight within a year if they are consistent in there workouts and eating plan.Just remember you are a new mom now,and the most important thing in your life is your newest bundle of joy!Also working out and eating right wards off post-partum depression...more on that in my next article!

So You Think You Can't?

Most people start there health and fitness program with good intentions.However once they see that results are not coming in fast enough,they give up.People don't understand that getting the fitness results they want or the weight loss results that they want come in time and not overnight.How do I know this?Well I lost weight twice lol...My first time was before getting pregnant with the boys.I lost 100 pounds successfully and stuck to my fitness program.However I didn't go about it correctly and set unrealistic goals and got burned out on running.After my boys were born,I decided to go at it again.This time with more flexibility.I decided that this would not be a race.I lost all my baby weight and feel better.Most people when they decide to get started,they set themselves up to fail.Here are a few reasons:

1.They go at it  too fast and hard.They completely start slashing there calories and go into  overkill mode.They also create an unrealistic fitness plan that they know that cannot maintain.This will cause you to crash and burn.

2.They want to do it fast.Some people may only want to shed a few pounds.So they lose it and are happy for maybe a few weeks and then they gain it back plus interest.

3.They want to look like a celebrity or some other fantasy person....Lets face it we don't have the option of always having a personal trainer,a chef that makes all the perfect foods/portions etc.Nor do you want that.Most people that do this restrict themselves so much,that the weight loss/fitness plan loses its appeal.Thus they give up.

Losing weight and maintaining an active fitness life doesn't have to be hard or boring.When you think get in shape and eating better,you have to have a different mindset.Bring some new ideas to the table,think what can you add to your routine or diet?Not what can you take away.I think that most people associate losing weight with starving to death and not being able to enjoy the food they love.Yes there are some things you may want to scale back on,but not cut out.Remember folks,it took years to gain those extra pounds to your frame and it may take a year or longer to achieve the results you desire.Just don't give up.Over the next few weeks,I will be writing articles focusing on health/nutrition as well as different types of workouts you can do to get those results you are working for.I had someone ask me to do a article on supplements,so I will start doing some research as well as using my own personal stories regarding supplementation if you chose to use them.(Vitamins,protein shakes etc).

Todays Workout...

Today's workout was interesting.I love running,so I do it as often as I can.I decided to speed up a little and its amazing how good running can feel.However now I am sore,but its a good feeling.Most of you that workout have a set routine,however sometimes its good to challenge yourself and see where it takes you!I plan on adding a little more to my workouts whether its in speed or endurance and I will post back in a few weeks and let you know of my progress.

Losing Weight While Still Enjoying Food

People tend to think that losing weight and getting in shape means missing out on your favorite foods.Nope!You can still enjoy the pizza and eating out.You just have to be sensible.Make sure that you include healthy choices and appropriate serving sizes.I for one love Steak and Shake,Olive Garden and a few other restaurant's.Yes even McDonald's every now and then!People seem to think that losing weight and getting in shape means alot of sacrifice.While there are some things that you will need to scale back on(not completely give up)I don't recommend taking anything out of your diet unless you plan to for the rest of your life.Here are a few tips:

1.Choose a place to eat at,at least once a week.Enjoy the food and make sure that your portion sizes aren't enormous...lol.Eat slowly and savor each bite.

2.Incorporate the unhealthy with the healthy.Say you want that juicy steak,pair it up with a healthy salad or another vegetable.

3.Take half home with you!Most people tend to think they have to eat there complete meal at a restaurant.No you can easily take half home with you to eat on another day or maybe take to work with you.No one says you have to eat all of it at once.

4.Enjoy Dessert!I have found in my weight loss journey if you deprive yourself,you will end up eating it later in larger quantities.So enjoy that slice of cake or bowl of ice cream!

5.Listen to your body.This is the part most people have trouble with....it takes at least 20 minutes for the brain to tell your body that you have eaten enough.Problem is,we often tend to ignore that.Especially if we are bound and determined to eat every last bite.

6.Don't count calories all the time!After my twins were born,I decided to lose my weight.Well one thing that stressed me out was calorie counting.I just decided not to do it anymore.You know your body and you know when you have eaten enough.Obviously for me it works.I lost all my baby weight and feel pretty good.Remember enjoy your food,don't go overboard and learn there is a balance between losing weight and enjoying your food!Remember I love to hear from my readers,so leave a comment.If you would like an article listed on this site just email me at fitnessmom9603@gmail.com 

So You Want to Lose Weight and Get Fit?

So you have decided to lose weight and get in shape?Doing both at the same time can be a bit intimidating.Especially if you dont know what you are doing.Losing weight can be a challenge for some as they dont know where to begin.Follow these tips to get started:

1.Start small!Dont tell yourself you are going to lose 100 pounds and set yourself up for failure.Break those 100 pounds down into small attainable goals.Start with your first 5 pounds.Dont think of what will need to be taken away from your diet.Think about what you can add!For example when I started to lose weight I decided to add in more fruits and vegetables and learn new recipes.I didnt focus on what I would be cutting out.Remember I dont suggest cutting anything unless its something permanant.

2.Do an activity that you like!I enjoy running,but not always at first.I had to gradually learn to enjoy it as it was difficult in the beginning.I do suggest something that you can build on.For example lets say you love to walk,but you tire quickly.Start with maybe 15-20 minutes a day for a few days until you build  yourself up to a level that is comfortable for you.Remember its not a race to see how fast you can lose the weight.It took quite a few years to gain so focus on taking your time to lose it.

3.Make your workous fun!No one like to workout when it seems like a chore.Mix up your workouts to keep the momentum going.If you are a runner do HIIT(High intensity interval training)Work on speeds that test your endurance as well as gives you new goals to work on.Also make sure you cross-train on the days you are not doing your main workouts.

4.Enjoy your Food!Make your meals fun and colorful and enjoy eating them.Dont eat too fast,but enjoy your food and reward yourself(something that doesnt include food)for reaching a goal.It canbe anight out,new clothes etc.Remember losing weight and getting fit is a journey not a race!

5.Try something new.Whether its a new workout or a new food!There is something to be said about eating the same things and doing the same workouts!Mix them both up.Your body will thank you for it.

6.Partner Up!Some people find it very important to buddy up with a spouse or a friend.I personally never used this method as I am pretty private person when it comes to working out and nutrition.However alot of people need the motivation from a partner and find it easier to stick with there program when there is someone else involved.

Remember losing weight and getting fit isnt a race and dont run it like one.Take each day as a new day and a new challenge.Over time your workouts will get easier,you will find yourself trying new things and looking forward to your workouts.Then you will find you are losing weight and getting fit!

What is this cross training you speak of?

Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness.

What are the benefits of cross training?

Here are few of the numerous documented benefits cross training has to offer:

• Reduced risk of injury. By spreading the cumulative level of orthopedic stress over additional muscles and joints, individuals are able to exercise more frequently and for longer durations without excessively overloading particularly vulnerable areas of the body (e.g., knees, hips, back, shoulders, elbows and feet). People who are particularly prone to lower-leg problems from running long distances should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their regimens. It should be noted, however, that competitive cross-trainers can experience certain overuse injuries due to inadequate muscle rest, an unbalanced workout schedule, or both.
• Enhanced weight loss. Individuals who want to lose weight and body fat should engage in an exercise program that enables them to safely burn a significant number of calories. Research has shown that such a goal, in most instances, is best accomplished when individuals exercise for relatively long durations (i.e., more than 30 minutes) at a moderate level of intensity (i.e., 60 percent to 85 percent of maximal heart rate). Overweight individuals can effectively achieve a reduction in body weight and fat stores by combining two or more physical activities in a cross-training regimen. They can, for example, exercise on an elliptical trainer for 20 to 30 minutes and then cycle for an additional 20 to 30 minutes.
• Improved total fitness. Cross training can include activities that develop muscular fitness, as well as aerobic conditioning. While an individual's muscular fitness gains will typically be less than if he or she participated only in strength training, the added benefits of improving muscular strength and endurance can pay substantial dividends. For example, research has shown that resistance training can help individuals prevent injury, control body weight and improve functional capacity.
• Enhanced exercise adherence. Research on exercise adherence indicates that many individuals drop out of exercise programs because they become bored or injured. Cross training is a safe and relatively easy way to add variety to an exercise program. In the process, it can play a positive role in promoting long-term exercise adherence by reducing the incidence of injury and eliminating or diminishing the potential for boredom.

Pretty impressive…how can I get started?

The essential fundamentals of cross training are the same whether you are exercising for improved health and fitness or for competition. Try varying your exercise program from workout to workout by engaging in different types of activities, or simply add a new form of exercise (e.g., resistance training, Pilates, a boot-camp class) to your existing workout routine.

One of the easiest ways to incorporate cross training is to alternate between activities (e.g., run one day, stair climb the next, cycle the next). You can also alternate activities within a single workout (e.g., walk on a treadmill for 10 minutes, exercise on an elliptical trainer for 10 minutes and cycle for 10 minutes, for a total of 30 minutes of exercise).

The moral of the story is that cross training can offer you a refreshing physical and mental challenge. So what are you waiting for? Get out there and give something new a try!

By Jessica Matthews, MS, E-RYT

Jessica is an Exercise Physiologist for the American Council on Exercise as well as a media spokesperson and fitness blogger. She is an adjunct professor at Miramar College, teaching courses in the Department of Exercise Science, Health and Nutrition. She holds a bachelor’s degree in physical education teacher education from Coastal Carolina University and a master’s degree in physical education from Canisius College, as well as two ACE certifications (Group Fitness Instructor and Personal Trainer); she is also an experienced registered yoga teacher (E-RYT) through Yoga Alliance. As an ACE spokesperson and blogger, Matthews has been featured as a fitness expert on CNN and has been quoted in various publications including Shape, Self and Oxygen in addition to contributing regularly to Fitbie.com.

More iMore info on Jessica Matthews »

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Making Time for your Workouts and More...

Most people are pretty spot on when it comes to working out.Possibly they have a goal to reach or they are training for an event.However with people like me whom just enjoy the workout and all the other benefits that come with that.I don't intend to train for a marathon although that would be awesome one day.So how does your average person make that time or commitment?Well the answer is simple...Just do it!We all schedule time for shopping,work,errands,church,play dates for the kids.This is no different.Create a workout schedule that is doable and blends well with your other commitments.You can even include your spouse or your children into your workout schedule.I'm thinking this summer of jogging in the park or take the kids somewhere where they can run with me lol...I'm a pretty private person when it comes to my workouts so this may be a tough one.Also here are a few tips you should consider when creating your workout schedule:

1.Keep it realistic....This means do not set out to run an Ultra Marathon everyday!It wont work and you will get burned out pretty quick and will not look forward to it.

2.Rest...This means resting in between your workouts and allowing your muscles to heal.I enjoy working out,but I also know my own body and how far I can push it.

3.Make it Fun....Working out doesn't have to be a bore.Crank up the music and mix up your workouts.

4.Be Consistent....If you are not consistent you will not see results.If you can only work out a few days a week,great!Make those three days count.

5.Cross- Training...This is important.I don't do this as often as I should so I will be taking my own advice lol.Cross training is so important.It can be weight lifting,crunches etc.My favorite that I don't do as often as I should is Tae-Bo lol...it really packs a powerful punch in under an hour.If your thing is weight lifting I suggest doing it on your days when you are not doing your regular workouts.I don't suggest doing cardio and cross training on the same days.

Remember getting a workout schedule together and sticking to it can be tough at times,but don't give up.If you are getting burned out,its possible you are pushing yourself too hard.Re-evaluate your goals as well as the days a week you are working out and see what needs to be changed.Over time as you adapt to working out you will see results!If you have a tip that you would like to see here or have a comment feel free to email me at fitnessmom9603@gmail.com 

Its been awhile since I have posted and do plan on updating this blog more often.As you all know running is something that I enjoy doing.Since 2011 since my twins were born I have shed all my baby weight.I did this through running and eating healthy.I will be posting more updates as soon as possible.