Friday, December 31, 2010

Healthy Guidelines for a Healthier You!

Diet?  You don't need to follow a specific diet, but you might want to get ideas from a healthy cookbook or "diet book" to help you with your meal plans.  Check out cook books by Tosca Reno and Clean Eating, Bring It by Tony Horton, Body for Life, Southbeach, books by Jillian Michaels, and the nutrition planning tools in the Beachbody website.

Here are some guidelines to follow:
1) Eat within 1 hour of waking!
Your best bet would be within 30 min of waking.  It has been proven that your metabolism will fire up faster and you will burn fat rather than muscle if you eat ASAP.  If you find that you can’t stomach food first thing in the morning, try having a protein shake (like Shakeology) or eggs.

2) Eat no less than 20g of protein at each meal.
Most nutrition labels will give you this information.  If necessary, add a 1/2 protein shake with water (or protein powder) to your meals.  Most of them mix well in anything (soup, cereal, etc)

3) Drink no more than 16 oz of caffeine daily (coffee, tea, diet soft drinks)
It is time to tame the addiction!  If you need the caffeine that much you might want to find a way to get a little more sleep, make sure you are getting your multivitamins and consider a natural energy source like Shakeology.  More than anything, too much caffeine can hinder weight loss.  Herbal teas are fine.

4) If you are closely watching your calories and making great food choices, you need to "cheat" or break some of the rules for two meals per week! Or have a "cheat day".
Sounds crazy????  There is a method behind this that is twofold.  First, when watching food intake many people still count calories and restrict them, often too far which, over time, will slow weight loss.  By having one day that is a free-for-all, your body will never get “set” on a certain number of calories or “plateau” with your nutrition plan.  Second, you won’t feel deprived.  If you know that you have to be strict for 6 days but you can have ANY of those foods you crave on day 7, you are much less likely to give in on day 4 (with only 2 days left to go).  NOTHING is forbidden (or should be) but please have a little bit of self control.

5) Increase your veggie intake.
Vegetables are full of water, fiber and nutrients.  They take up a lot of room on your plate and help you feel full but are low in calories.  Try celery and carrot sticks for a snack, steamed spinach with sesame seeds for a side dish, or large tossed salad-just beware of the dressing!

6) Avoid all sugars and artificial sweeteners (other than stevia) except on “cheat” meal/day.
We all know that all sugars can cause weight gain but even artificial sweeteners can trick your body into believing they are real.  Even agave nectar and honey can wreck havoc if eaten too often.  Get your carbs from vegetables, fruits and then grains and you’ll find your sweet tooth disappears.  For those times when you HAVE to have something sweet, go for fruit (berries are your best choice!)

7) No more than two 1-cup servings of whole grains daily.
Regardless of your nutrition plan, be sure you are eating WHOLE grains (look for 100%) and fewer than you usually have.  Two servings is plenty to keep you fueled and ready to go.  If you are an elite athlete or working our excessively you may need more, but follow guidelines laid our with your workouts.

8) No eating within 1 hr of bedtime.
If you’re really desperate for something, try herbal tea.  Mint works well as mint has the effect of subduing the appetite.  Another to try would be vanilla.

9) Drink 50% of your body weight in water daily!
Water is vitally important for our bodies and if you are increasing your exercise you will need even more.  A well hydrated body will also flush out lactic acid faster which will leave you less sore!

10) Do 3 resistance workouts and 3 cardio workouts per week (20 min minimum each)
There are numerous workouts I could recommend (just email me if you need help with this) but as long as you are doing 6 20-min workouts each week, you’re good.  These can also be done back to back on 3 days (cardio and resistance on the same day). 

Try following these guidelines and let me know how they work for you.  Please feel free to contact me with any questions or concerns or if you notice no improvement in your  health and weight loss within the first few weeks!  Good luck!!!

Thursday, December 30, 2010

8 "Diet" Foods That Can Make You Fat

By Justine Holberg - taken from the Beachbody newsletter...sign up for a FREE membership at www.GetFitWithNicola.com to receive the full newsletter in your inbox!
 
A veggie wrap for lunch. A night out for sushi. And you're working out . . . but you're still not losing weight. What gives?
Sushi

Some "diet" foods may be your worst enemy. That's because they're tricking you into eating too many calories. So what are some of the worst offenders?
  1. Sushi: Fish wrapped in rice and seaweed. Not a diet food? Yep, that's right. It's not always as "light" as it seems. Some sushi has calorie levels so high it might just shock you.

    Diet Shocker: One eight-piece serving of Philadelphia sushi roll is the caloric equivalent of 1 medium bagel with plain cream cheese—close to 500 calories. It's the cream cheese that gets you. And what about spicy tuna and other mayo-based rolls? They can contain as many as 450 calories and 11 grams of artery-clogging fat per serving. Eat too many of the "wrong" rolls and you're in Big Mac® calorie territory.
  2. WrapsWraps: You order the whole wheat veggie wrap thinking it'll put you on the skinny track. But is it actually the fat track? For some reason, wraps have been viewed as a healthy upgrade from a sandwich, but this isn't always the case.

    Diet Shocker: The tortilla holding your wrap together can easily contain the same number of calories as four slices of bread, not to mention more carbs and twice as much fat. Many kinds of wraps you get at a deli have at least 300 calories. And that's just the tortilla, not the contents. You also have to factor in the fillings—and keep in mind that a wrap has more surface space to spread these calorie-boosting culprits:
    • Dressing
    • Cheese
    • Mayo
    All told, one healthy-seeming wrap can easily trick you into eating hundreds more calories than you planned.
  3. Granola: When you're having granola, you might think, "It's healthy. The fiber and all those little pieces of dried fruit are so good for me." Truth is, although it's got good stuff in it, it also packs in the calories.

    Diet Shocker: A half-cup serving is what's often listed on the nutrition label of prepared granola. But who eats just half a cup? For most brands, there are more than 400 calories in a one-cup serving of granola. And when's the last time you actually measured? If you keep filling your cereal bowl with this stuff, it's no wonder you're not losing!
  4. MuffinsBran Muffins: The kinds sold at many bakeries today aren't the little 3-inch muffins Grandma used to bake. They're much, much bigger. And just because they're made with "healthy" bran doesn't mean they're a diet food, either.

    Diet Shocker: The average bakery muffin can contain as many as 630 calories. You might be slightly better off with a bran muffin than, say, a banana or blueberry one because of bran's extra fiber, but most of them are still packed with sugar and butter. Eat one bran muffin from Dunkin' Donuts® and you'll be consuming 480 calories, 13 grams of fat, and 46 grams of sugar. OMG.
  5. Dried Fruit: The more fruit you eat the better, right? Not when it comes to the dried stuff.

    Diet Shocker: You could boost your calorie count as much as four times (!) by choosing to eat the dried version of a fruit rather than its fresh counterpart. Check out these calorie comparisons based on a 100-gram (about 1 cup) serving:

  6. Fruit (about 1 cup)FreshDried
    Grapes70 calories(Raisins) 300 calories
    Apricots50 calories240 calories
    Bananas90 calories(Banana chips) 350 calories
    Plums45 calories(Prunes) 230 calories

  7. Pumpkins, Pumpkin Pie with Whipped CreamPumpkin-Flavored Baked Goods: Pumpkin is nutritious, but these baked goods can be a dieting disaster. Like bran, pumpkin has lots of stuff that's good for you. So if you see pumpkin on a baked-goods label, it's easy to think you're eating something that's lower in calories. Not the case, though: Pumpkin doesn't mean diet food.

    Diet Shocker: Dunkin' Donuts strikes again. Their pumpkin muffin has 630 calories and 28 grams of fat. OMG again! Want to switch bakeries? It won't help much. A pumpkin muffin from Panera Bread® has 530 calories and 20 grams of fat, and the pumpkin scone at Starbucks® has 470 calories and lots of fat too—22 grams' worth. You might as well be eating pie with whipped cream!
  8. Olive Oil: It's a good fat and helps you burn fat. However, you don't need a lot of it to get the benefits. Two tablespoons a day can do the trick. And overdoing it can backfire.

    Diet Shocker: Olive oil served with bread at a restaurant is heart-healthy, but high in calories. You can easily sop up a quarter of a cup. That's 478 calories, not including the bread. Or the rest of the meal you've ordered.
  9. Salad"Healthy" Salads: That's what some restaurants want you to believe in their "lite" section of the menu. It must be diet-friendly, right? Not always.

    Diet Shocker: Listed under "Healthy Options" on the T.G.I. Friday's® menu, their pecan-crusted chicken salad, which contains mandarin oranges, dried cranberries, and celery, has 1,360 calories. Meanwhile, their cheeseburger and fries combo weighs in at 1,290 calories. Say it ain't so.
So what's a dieter to do in a world filled with "diet" traps?
Ask about nutrition and read food labels. After a while, you'll be a pro at it and enjoy the weight loss that comes with it. You won't even have to give up the foods you like. That's because you'll know how to work them into your food plan the right way.

Sunday, December 26, 2010

Plan for Success

There are 1,440 minutes in a 24-hour period, but it only takes five to ensure your success for the entire day. In this short amount of time you can write a daily to-do list that schedules your weight-loss goals into your calendar. Each night, pencil in your morning exercise session, write down what you plan to eat and make note of any other goal-oriented plans you have for the day.

Lay out the next day’s clothes near the bed, so you don’t have to scramble to find them in the morning. Make your lunch, and check to make sure you have the food you need for a healthy dinner. The whole process can take as little as five minutes, especially once you get into a routine of doing this each evening. Writing down your goals serves as an incentive and a well-laid plan to make them a reality.

(Tip taken from Jorge Morales)

Wednesday, December 15, 2010

Beachbody tips to fight your inner Cookie Monster!!!

Here are 10 tips for managing your inner cookie monster.

  1. Treat yourself. Ever notice how denying yourself something only makes you want it more? According to researchers, dieters who were told not to even think about chocolate ate twice as many candies as people who weren't. The solution? Have a taste instead of eating the whole treat—or make smart substitutions. Instead of Fritos®, have some edamame. Or trade a bowl of ice cream for an ice-milk fudge bar.
  2. Think 25 minutes into the future. It takes 12 minutes for a thin person's brain to register that he or she has eaten. But it can take 25 minutes for an overweight person to know this. So set a timer, have a sensible meal, and know that 25 minutes after your first bite, you'll feel a lot less hungry.
  3. GravySkip the dip and gravy. Gravy is made of flour, salt, turkey fat, and broth. Do you really need all that? And dip? It's just a lot of goo. You're better off nibbling on fresh veggies. Besides, skipping these temptations will help you leave room for a little dessert.
  4. Flip your script. You slipped and ate two of Grandma's killer chocolate chunk cookies? Rather than say, "I blew the diet, so why not keep eating," take a breath. Smile and say,"No big deal. I can stop now and feel good about myself."
  5. Sleep to avoid holiday stress. You know the holidays are hectic. So give yourself a chance to heal. Studies show that when we are sleep-deprived, the stress hormone cortisol is released at a higher level. That will help you feel hungry, even when you're full. And who needs that?
  6. Say no to the nog. Egg nog, that is. An 8-ounce glass contains 343 fatty, high-carb calories. And that's without the rum. Think about how long it takes to burn all those calories and saying no to the nog gets easy.
  7. Walk and talk. It's harder to fill your mouth with sweets and carbs when you're talking. Well, OK, a little harder. But it's worth it, because you'll be the life of the party. And that could keep you from eating everything on the buffet.
  8. Work out. Bet you didn't see that one coming. Sure, it's a crazy time of year. But if you think of your workout as an essential way to stay grounded, you'll do it. And here's a hint that will give you more time to fit in your workout.
  9. Shop online. With all that you have to do, stay home instead. Eat healthy things you have in the fridge, instead of grabbing fast food or sweets. Put on holiday music if you must, and save your energy for a good, sweat-soaked workout.
  10. Join Team Beachbody ClubTry tag-team weight control. See if you and a friend can look out for each other. If one of you begins to blow your diet, a little friendly peer pressure could help you step back from the cookie. If you don't want to burden a friend with this job, try a FREE 30-Day Team Beachbody Club VIP Pass. Team Beachbody Club members reach their health and fitness goals 3 times faster than people who don't join, in part because of the online peer support they get to keep going with their diet and exercise programs.
I would love to help you work on your fitness goals and then help you reach them!  There is no day like today to get started!  www.GetFitWithNicola.com

Monday, December 6, 2010

Win Money for Losing Weight!!!

Do you have some weight to lose? Are you looking for some incentive other than just looking and feeling better? Well I have two contests that you could actually do at the same time!!!
Option #1: Locally in Bakersfield the "Bakersfield Loser Contest" is getting ready to start at Body Xchange Fitness Clubs around town. www.bxfitness.com or you can find them on Facebook and a chance to win up to $20,000 cash! Last year's second place finisher (by a mere few pounds), Anthony, used P90X at home to get his amazing results!
Option #2: From anywhere, Beachbody has the "Million Dollar Body Game". All you do is use a Beachbody program and lose weight, get fit and feel great...enter your before and after photos and you can win lots of money! This year they have different categories for different programs so the cardio folks aren't up against the P90X folks, plus there are age and sex categories! Check out this video link and give it a go! What have you got to lose...oh right, some weight!

Wednesday, December 1, 2010

Healthy Gifts!

I love to help people with their health and fitness, so a logical gift would be something to encourage/inspire friends and family to work on their health and fitness!  Alas, I cannot afford to buy everyone P90X and Shakeology, but there are a few more affordable options...here are some ideas:
  • Tony and the Kids $9.95 - This is a fun workout for kids...also for parents starting on their fitness journey!
  • Tony and the Folks $9.95 - Do you know an older person who would like to get their fitness rolling?  Tony Horton has a great option here!
  • Shaun T.'s Fit Club $19.95 - Another great workout for the youngsters!
  • P90X One on One is &19.95 a month...December though is only 1 penny!  This does require signing up for monthly shipments, but you could gift a month or two and then tell them how they can continue this!  This gift would be ideal for someone who has completed P90X or wants to experience it before buying it!
  • Insanity Fast and Furious $19.95 - A 30 minute INSANE workout.  A taste of Insanity all crammed into a quick workout!  This workout is great for someone who is fit already and loves to exercise!
  • Brazil Butt Lift, Slim in 6, Turbo Jam, Hip Hop Abs and Power 90 are all $59.85 and the other programs go up from there.  Remember that these programs include not only the workout, but a suggested schedule to get maximal results and a nutrition plan!!!
  •  Beachbody has resistance bands, weighted gloves, Yoga tools, P90X Equipment and supplements, balance balls, plus vitamins and nutritional supplements that are proven and guaranteed!
There are many options here and as a coach I can buy all of these products at a 25% discount!  Guess what...so can you!  It is FREE to sign up as a coach until the end of December...you can buy yourself Shakeology or a program as a Christmas present at the same time!!!!  How many people can you check off of your list with these ideas?  Let me know how I can help you find the perfect gifts, the perfect program for you and encourage and inspire you into 2011!  www.GetFitWithNicola.com

Monday, November 29, 2010

Bring on the Holidays!!!

I have big plans for the holidays this year! I always love the holiday season but I often come away with some extra baggage. I'm not talking about the gifts, I am talking about the extra 5 pounds that I seem to hold onto with the Christmas goodies, the eggnog lattes and the lazy cold days. This year I am planning ahead :) Yes, I am still going to enjoy a few goodies as it IS only a once a year tradition, BUT, I am going to practice a little more control this year! I will balance a goodie or two with a few calories less somewhere else...I will balance my lazy days on the coach with some hard workouts to burn those extra calories...I will keep myself balanced, I will inspire my children and I will come out of the holidays with no extra baggage (other that the gifts from under the tree)!!!

I know I can succeed with my extra tools! I have my Shakeology to replace a meal a day...this will decrease my calories, increase my energy (naturally), help control my cravings, PLUS give me a TON of nutrition. I have a great selection of workouts at my fingertips with my Beachbody library. Even if I only have TurboFire, that give me a choice of 12 different workouts!!! But I also have Turbo Jam, RevAbs, Body Gospel, Slim in 6, Insanity, Hip Hop Abs, Rockin' Body, Brazil Butt Lift, Yoga Booty Ballet, and Tony and the Kids. If you are interested in any of these titles (and local) I will consider 1 week loans of some of these titles so you can try them out!
I will also keep a large variety of vegetables in my home, I will offer to take a healthy side dish to any holiday parties I attend, I will avoid stocking treats I know I won't be able to resist and I will plan for success!
What do you need to do to plan for your success? Success rarely comes without a little bit of work, so what are you going to do to plan for yours?

Tuesday, November 2, 2010

Happy November

How was your Halloween? Did you survive the onslaught of candy and goodies as trick or treaters took over the neighborhoods? It can be challenging, but sometimes it is easier to completely resist than to give in to one and THEN try to not have a second! But each of us are different in our ability to resist temptation!
I have discovered my weakest time when it comes to temptations and that is when I have NOT exercised! My body is already reeling from not having the blood pump fast enough or something, and it just goes downhill from there!
It makes me realize that I cannot let life keep me away from my workouts as it swirls me way off course in more ways than one...PLUS I get grumpy :o Yikes!!!
What throws you of course?

Tuesday, October 19, 2010

Introducing Team Beachbody

Beachbody has come out with a new video presentation!
Now is the time to check it out as it is FREE to sign up until December 31st!
Check it out!!!

Monday, October 18, 2010

Shakeology - Nature in a Bag!

I love Shakeology! I love how it tastes, I love what I can resist eating after I drink it, I love the energy it gives me, I love what it does for my health and my body!
People are still hesitant to try it and they have many excuses, the most common one being: It is too expensive...yes, $120 a month does seem expensive, BUT, how much do you spend on supplements that you can now stop taking? how many times to do you go to Starbucks or Jamba juice a week? How much do you plan on paying for health care down the road...Shakeology is also preventative medicine!
There is also a way to make it cheaper. Sign up to be a coach and get the discount price. Right now it is FREE to sign up to be a coach! That $39.95 fee is waived until December 31st. You will pay $14.95 a month, but that still saves you $14 a month on Shakeology plus 25% off of any programs you may want to buy! AND, when others see what Shakeology does for you, you give them your own web address, they buy it from you and you make money (or just enjoy the discount and send them over to me :)). Give it some thought, but also watch this video about Shakeology, it is pretty impressive!

Wednesday, September 29, 2010

Healthy Turkey Meatloaf

I had a few requests for the Turkey meatloaf recipe that my kids LOVE!!! A lot of my favorite recipes that I sometimes adapt a bit to accommodate ingredients that I have on hand come from Tosca Reno's "Clean Eating" cookbooks and the "Clean Eating" magazines I have picked up.Ingredients:
1 lb Lean ground turkey
1 cup onion, diced
3/4 cup natural oatmeal
1/2 cup carrots, grated
2 egg whites, whisked
2 tsp dried Italian seasoning, divided
1/8 tsp cayenne pepper
1 6-oz can tomato paste
2 tbsp apple cider vinegar
1 clove garlic, minced
1 tsp agave nectar
Instructions:
One: Preheat oven to 350F.  In a medium bowl, combine turkey, onion, oatmeal, carrots, egg whites, 1 tsp seasoning and cayenne. This is where I added 1-2 cups of grated zucchini as well.  Place mixture in a 9" loaf pan.
Two: In another medium bowl, whisk together tomato paste, vinegar, garlic, remaining 1 tsp seasoning and agave.  Spread tomato mixture over meatloaf.  Bake for 45-50 min.

Side dish idea: Steam 1 head of cauliflower (cut into pieces) for 15 min. Boil 2 turnips (skin removed cut into 1/4 " pieces) for 20 min.--->mash cauliflower and turnip, oil, basil, S&P together.  Makes 4 cups mash.
OR toss pieces in oil, basil and S&P and bake in the oven with the meatloaf!!!
Serves 4.

Nutrients per serving (1 1/2" slice meatloaf and 1 cup turnip/cauliflower): Calories 300, total fat 4.5g, carbs 32g, sugars 14g, Fiber 8g, Protein 35g, sodium 590mg, cholesterol 55mg

Tuesday, September 28, 2010

Are you Preparing Your Children for Success?

I had an eye opening experience today that brought me to a slightly altered focus for family health. Weight loss and eating right is not just about you and your body and how you feel, it is also about your family and how you are as a positive role model for them. You are teaching your children with every step you take, every grumble and bad word you say, every second you sit on the couch watching TV instead of going for a walk or preparing a healthy meal instead of fast food, and also every hug you share with them, every meal you enjoy with them sitting at the table, every kind word you praise them with. For better or for worse, they don't have the ability to tune out the bad stuff, they absorb it all. In 20 years you may very well see a replica of yourself raising your grandchildren, so maybe you should stop and think now about how you want your grandchildren raised!!! Chances are you are teaching your kids good manners, loving them and enjoying them, but are you teaching them good eating habits too? Are fruits and vegetables a regular part of their diet, along with whole grains?

I was at the grocery store this morning, and when I got in line to check out there was a 20 something year old boy in front of me...probably 100+ pounds overweight. All of his food selections were processed foods, whole milk, refined white flour products and not one vegetable. How do kids get to this point? How do kids learn what to eat? Oh right, from their parents!!! My heart broke for him because he is probably at a point of thinking he can't fix it so why try, and he probably doesn't know how!
My son just returned home from a camping trip where he enjoyed a sandwich on white bread, which he asked me to buy for his lunches this week and I said no. In addition though, I stopped and explained to him WHY I was saying no. White bread has very little nutritional value, it doesn't give you lasting energy and it won't keep you healthy...whole wheat bread on the other hand has much more nutritional value, it will keep you feeling fuller and give you energy for longer and it will help you stay strong and healthy. My son often gets Smucker's frozen PB&J sandwiches for lunch (which come on white bread), so don't think I never give my children foods they "want" because yes, convenience often wins. On occasion I will also buy a box of Lucky Charms cereal for a treat for breakfast, a bowl of ice cream is often on the menu for dessert, but every day foods, dinners and snacks are kept relatively free of processed foods. My children are learning the value of healthy eating that I know will get ingrained in their brains so when they are ready to make more choices on their own they will choose wisely.
Whole wheat pasta for example. My kids don't notice a difference, it is just my husband who complains a little bit. Turkey meatloaf with shredded zucchini, tomatoes, onion and flax seed...they ate like it was a special treat.

What are you doing to help teach your children healthy eating habits? The best tool is to show them by example. No crash diets, no craziness, just healthy, balanced eating. Proper portion control, serving onto a plate, not eating out of the bag or the box, and make appropriate snacks available for them and put away the junk! Ease off the sugary drinks and soda, water down your juice and add some lemon juice to water if you want extra flavor.
You kids may protest the family changes, but wouldn't you rather deal with that now while you are in control then watch your 100+ pound overweight child make bad choices and ignore the advice they no longer want to hear? You have the power to help your children...please do something!!!
I have just purchased Tony and Kids plus Shaun T's Fit Kids Club! I will let you know what my kids think of them!!! Join me at Team Beachbody and please pass this blog onto friends that you think would like to hear this or if they might be interested in joining me in the battle to fight obesity!!!

Friday, September 24, 2010

Sharing about Fitness in DC!

Three days ago the CEO of Beachbody, Carl Daikeler, met with President Obama and, when describing the company he mentioned P90X, only to hear that P90X is the program that Michelle Obama is using! Carl rapidly responded (knowing the Pres was quickly going to need to get to the next person waiting), "We've heard a lot of people in the White House are using the program, and we're all really proud of the work the First Lady is doing with the Let's Move campaign in fact we think that to really turn around childhood obesity it's critical that the parents are the example (BREATH) that's what's so impressive about what she's doing because she's a role model that hard work of real fitness is worth it and we'd love to talk to you both sometime about what we're doing with Team Beachbody which is really changing the health and fitness model and is getting more parents accountable (BREATH) which is showing the kids that fitness is not just something we're SAYING is important it's something we're SHOWING them is important by taking on."
Then the President interrupted Carl and said "I totally agree. We definitely want to hear more about what you are doing - and I mean that." He turned to his entourage and said "Let's make sure of that OK guys? I want to make sure we follow up and connect with them to hear what these guys are doing."
How is that for awesome, the President is ready to make time to focus on fitness!
If you haven't heard about the Let's Move Campaign, it is touted as "America's move to raise a healthier generation of kids".  People are finally focusing on the importance of what we eat and how we move our bodies, make sure you start now!!!
There is nothing like teaching children by example, so start moving! Log on to the Beachbody site to learn more about the phenomenal programs-they are all linked down the side of my blog as well, tell me what you are looking for and I will help you find the perfect one!  Also take a look at the children's programs with Tony Horton and Shaun T. - Two fun workouts geared to them!

Wednesday, September 15, 2010

29 Tips for Keeping Portions Under Control

This is a great article from the Beachbody newsletter By Debra Pivko

When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?


* Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
* Continuing to finish your food at a restaurant because others are still eating, even though you're full.
* Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
* Eating an entire packaged item only to realize later that it actually contained multiple servings.

I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.

At restaurants

1. Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2. Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3. SaladOrder the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4. Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
5. Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6. Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.

At home

7. Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8. Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9. Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10. Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11. Hang wall mirrors. We tend not to eat as much when we see ourselves.
12. Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13. Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14. Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.

At work

15. BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16. Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18. Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
19. Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20. Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21. Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22. Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23. Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.

At parties

24. Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
25. Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26. Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27. Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28. Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29. Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, ├╝ber-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.

Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?

Monday, September 13, 2010

What Happened in Vegas?

I just had an AMAZING weekend in Las Vegas with a passionate and energetic group of people! It is such an incredible thing when you get 350+ people together who are all on the same mission which is to help people reach fitness goals while at the same time working on our own fitness and financial goals!!! I have had many jobs over the years, and I have enjoyed most of them, but had never found my passion. Beachbody has given me the opportunity to reach new levels on my fitness, my health has never been better and I am helping people progress towards the same...an opportunity that is so phenomenally rewarding!!!

While in Vegas I also played the slot machines...I was a gambling virgin...and I won. I started with $4 and ended up with $6.11, plus an extra $1 awarded to me for my good luck :) 

A major highlight was getting a preview of Insanity Asylum, or at least of some of the new moves!  Then for some reason I accepted a tuck jump challenge ...apparently I need to be grateful I don't have a ceiling fan in my living room at home...look at that height :)
We also had business training, motivational speakers and a delicious sampling of Shakeology.
Events like this are a common occurrence for Beachbody!  We have a few coming to Bakersfield in the next few months and in other spots around the country.   Let me know if you would like to find out how you can join us on this amazing adventure! nicolabx@beachbodycoach.com

Wednesday, September 8, 2010

Shakeology Sample Packs!


So even with the money-back guarantee you’re worried about putting out the $119.95 for a month of Shakeology? Email me at nicolabx@beachbodycoach.com and get your own 1 week sample pack including 7 single serving packets of both flavors of Shakeology, recipe card and shaker cup. $40 via paypal including shipping or $30 locally (Bakersfield, CA).

Tuesday, September 7, 2010

Do you have Big Goals?

Sometimes I get fired up about goals and ambitions and plans and then I stop dead in my tracks as I realize what a challenge it is going to be to attain them all! Sometimes I have my vision set but someone crushes it by suggesting it is a crazy idea.

I think that is an issue for many people, and most of those people just leave it at that. Oh well, too much work, too much change, guess I can't do it so why even try! Are you one of those people? If you said yes, you are not alone. Statistics show that over 80% of our population is in the same boat as you. But do you need to stay in that boat? Hell no! Jump ship, and swim as far away from that boat as you can get.

Our goals can seem so far fetched and hard to reach but there are ways to make it a bit easier! Make mini goals. Map out the route to that big goal and take it one step at a time. Put a picture of that goal somewhere prominent, like on your bathroom mirror, and see it every day and know that someday you will reach it. How far away someday is though is totally up to you! You can be motivated and encouraged by others, but you need to do the hard work yourself. If you haven't been successful in the past it probably has a lot to do with how hard you tried and probably the route you took. Read books for ideas, join groups that can help you, search out the right route to take. Your goal could be to lose 5 pounds or it could be to lose 100 pounds. Your goal could be to get out of a dead end job, or to find one that pays you what you think you are worth. Your goal could be to travel around the world. Whatever your goal, there are steps that need to be taken to reach them, so figure out what step number one is, and keep one going!

Don't be afraid to read self improvement books, my current favorite is "The Slight Edge" by Leo Weidner.  Find tools to boost your self worth because you are worth it and if you don't believe that then you are going to have a difficult time persuading anyone else to believe it!

If you are looking for an amazing business opportunity and/or some fitness motivation and accountability please check out the message from Carl Daikler, CEO of Beachbody.

Saturday, September 4, 2010

How does your exercise plan work for you?

It's time to get back to some posts about fitness and getting moving!!!

It seems that there are people who work out regularly and are super fit, there are people who workout regularly but don't seem to make much progress, there are people who workout sporadically and there are weekend warriors!

Those regular exercisers who are super fit aren't any different than the others, they have just made a COMMITMENT...a commitment to themselves, to their health and to their future.
What about those poor folks who workout regularly and aren't getting anywhere you ask? Well, we need to ask them a few things:
  1. How hard are they working out? Are they getting their heart rates elevated and pushing hard? 
  2. Next would be, what are they eating? Good nutrition will directly affect any weight loss results.
If you exercise sporadically you obviously aren't making it a priority and you aren't going to get the same health benefits that one who does make it a priority is going to receive!

Weekend warriors, you know who you are!  More often men who don't exercise all week, then head out on the weekend for a big football game, sometimes even a race, do pretty well, but then are hurting for days after!  This does work for some people!  More often than not though, too many weeks of limited exercise and your warrior activities followed by many beers will lead to an increase in the waist line!

Is it easy to fit in a workout every day?  NO!  Do I always fit them in? No, but 5 days a week passes in my book when I can't get #6 in!  They aren't always 60 minute workouts, some days I work really hard for 20-30 minutes and that is suffice...you need to work with the time you have available.  I have discussed limited time before as this is a prime excuse for people...priorities and time management are the answer! Check this video clip for suggestions of how to save time here:



And here is a link for more info about 10-minute Trainer.
But you also need to make sure you eat right. This does not mean you cannot eat things you like, that you have to cut out all treats, but treat them as just that...as special treats.  Have a small portion and have them occasionally...not every day!  I love Shakeology for my afternoon snack to help cut my cravings and I mix the Chocolate flavor with a little peanut butter and banana or frozen fruit and it tastes like a treat, but has so much nutrition and is not too high in calories.
Make your health a priority-yes, you only live once, but eating crappy food is not the answer for happiness.  Good health now leads to good health later and a longer, happier life!  Do it for you and for your family!
Join me at Beachbody for support, motivation and more info on products.

Friday, August 27, 2010

Are you a good role model?

What did you have for breakfast today? Did you wolf something down while you fed your kids? Did you just have a cup of coffee? or did you totally miss looking after yourself in the whirlwind of activity? Do you think your kids noticed that you don't think fueling your body for the day isn't a priority for you?
What did you pack for lunches? A sandwich on whole grain bread? Did you include some fruit and maybe some vegetables?
How about fitness? Have you moved your body recently? Do you ever go for a walk or a bike ride with the kids? Do you go to the gym? Are you sharing with your kids the importance of fitness and exercise for their well being? How is your well being?
Our kids are paying attention. They see how we look after ourselves, how we feed ourselves and the choices we make. We learned a lot from our parents and the way we were brought up, we also learned from advertisements and often chose the easiest and what seems like the cheapest route! Easiest and Cheapest is rarely the best for us. Healthy can be "cheap" if you grow some of your own fruits and vegetables...your kids will LOVE planting and picking. Make healthy meals in the slow cooker so you don't have to use the "there is nothing thawed so we will have to get fast food again" excuse! If you have veggies in the refrigerator and some fish or chicken in the freezer there is NEVER a reason to use that excuse!
If you need to grab a meal out at least choose your restaurant a bit better. Subway has great sandwiches, Baja Fresh has fresh ingredients-just choose wisely from the menu! Try to stay away from french fries and burgers as a staple of your diet! Occasional is fine! Just make sure you are watching what your child is eating and promoting fitness. Helping a child lose weight is much harder than saying no to that extra serving of ice cream or french fries!
You may have work to do on your body, but don't set your child up to be in the same situation! Teach them the tools they need to be a fit and healthy teenager and adult! If you need to learn, then use the opportunity to learn with your child! If they are a part of the process they will understand and it will be easier for them to adjust!!!
Beachbody has some kids fitness programs too. Shaun Ts Fit Kids® Club, Tony and the Kids .  But even programs like Turbo Jam are great to workout to along with your children!
There are now excuses!  Our children are their future should be one of the most important things for you to focus on...and taking care of yourself and teaching them the same is one of the best things you can do for them!  I would love to help you on this journey! Come to my website www.beachbody coach.com/nicolabx or email me. 

Tuesday, August 24, 2010

What is your relationship with food?

What is your favorite food? I don't think that I could choose just one! Sweet or savory, crunchy or smooth. It is a combination of specific taste sensations and textures that, combined together, can lure the strongest person off their course.

I mean really, following a good nutrition plan is quite an easy thing. There are formulas of the amount of protein, carbs and fat we should ingest in a day, there are menus and cookbooks to help us out, there are stores everywhere to buy the fresh and healthy foods, but still we end up eating things that shouldn't be going in our bodies...or at least not in the volumes we are choosing.

Portion control is a big issue for most of us. Our dinner plates are too big and we fill them up. We dine out and choose the meal that gives us the biggest bang for our buck, but also an extra 1000 calories. We need to think with our brains instead of our stomachs!

The other issue is giving in to our cravings! I hear the excuse that if I don't have a little I will just buckle and eat even more. Funnily enough, those are usually the same people that aren't making any progress in their weight loss. Yes, having a treat on occasion is OK, it is even necessary for our well being (think chocolate ladies), but on occasion is NOT every day!!! A glass of wine in the evenings is also a wonderful thing, but if we are on a weight loss journey it is time to make a sacrifice and look forward to that one glass a week or even that one we will have in six months when we have made some BIG PROGRESS!
Eating because we are tired, because we are stressed, because we are bored, because it is there! These are not healthy ways to eat. We need to reevaluate this relationship and make it a healthy one!

If you have hit a plateau in your weight loss, if you have made no progress despite a lot of hardwork on your fitness, then you need to take a close look at WHAT you are eating and WHY you are eating. NEVER reward a workout with a sugary snack. Yes you should feed your muscles after a workout with a recovery drink or a bowl of cereal or a banana, but not a bowl of ice cream or a trip to McDonalds as that will undo all that you have done for yourself.

Eating every 2 1/2 to 3 hours will keep your metabolism humming, but you need to select those foods with a little thought and planning. Keep hard boiled eggs in the fridge. Stock up on fresh veggies and fruit. Have a bag of Shakeology. Plan for success. The Beachbody Club membership offers a great nutrition planner - you punch in all of your stats (weight, height, activity level, current program) and it will tell you how much you should be eating and even create a whole menu for you complete with recipes and a shopping list. You can substitute recipes and foods to suit what you like...or go out on a limb and plan to try new things!

If you have not found a great way to lose weight and/or keep the weight off yet, maybe it is time to try something brand new! Join me at Beachbody and I will help you reach for the stars!

Thursday, August 19, 2010

Healthy food choices!

Contrary to popular belief, I am not a perfect eater or a perfect planner for my meals!  I usually fly be the seat of my pants and throw a meal together at the last minute whether it is just for me or for the whole family (when I invite people over I do tend to plan ahead though ;)). My saving grace for this last minute meal prep is a well stocked refrigerator and pantry!
I always have frozen chicken and/or fish available for relatively quick defrost.  I often have chicken sausage, lean ground beef and even potstickers.  I always have pasta (usually whole wheat), sweet potatoes, brown rice or whole wheat couscous that I can be prepare depending on how long until dinner. In the fridge there will be green vegetables of some sort.  Broccoli, bok choy, kale, romaine lettuce, celery.  Plus carrots, sweet peppers and cucumber.  Homemade balsamic vinaigrette to go with the lettuce, and at this time of year, fresh tomatoes and basil in the garden.
I buy my veggies at costco.  We rarely throw any away because of rot as if I have too many veggies left we make a big stir fry! 
Do my kids eat the veggies?  It depends.  Broccoli usually gets consumed, but the best way to get them to eat them is to allow them to nibble on veggies before dinner when they swear they will starve to death...I offer them veggies or nothing and they can't get enough.  If I serve those same veggies on their plates they aren't quite so keen!  A little before meal snacking might not be so bad in this case ;)
I also always have a decent selection of dairy: yogurt, eggs, milk, and cheese. Plus seasonal fruit.  Right now I have watermelon, cantaloupe, plums, nectarines, bananas and grape on the go.  We bought blueberries and strawberries while they were in season and froze them to add to oatmeal, pancakes and of course, Shakeology.
I have been exploring some of the recipes in Beachbody's new nutrition section.  Some great recipes I plan to try out.  I also love Clean Eating recipes from Tosca Reno's cook book, but my last minute searches often go through  Allrecipes.com.

Tuesday, August 17, 2010

I found my perfect business!

I have had many jobs over the years (cocktail waitress in London, Starbucks barista, tour guide in Vancouver , veterinary cardiologist assistant at OSU, ECG analyzer are just a few), I have a Bachelors degree in science, I am a mom, a volunteer, a fitness instructor...these were summer jobs, college jobs, jobs that fit what I needed at the time, all fun but I always felt something was lacking.  I was unemployed for 4 years when my children were young and that was a hard time for me. Yes, mothering is a full time job, but I also needed a release, something adult and something where I felt I was being productive. I got into the fitness business after realizing that getting fit myself was an amazing release for both me and my family! Becoming a Turbo Kick instructor allowed me some new opportunities and was also a way to help me be accountable to staying fit-it is hard to teach when you are huffing and puffing! While exercising regularly I found some of the classes I was taking were getting a little stale, regular...I needed to spice it up a bit and I had heard about some great DVD fitness programs and I had heard about a great supplement called Shakeology.

Introduction to Beachbody! I learned of the great business opportunity - earn money while sharing fitness and nutrition with others (an activity I was already doing), get a discount on products (which I planned to buy anyway), have more accountability to get fitter and maintain my fitness (score), $40 start up cost! This company has some many tools, information and support that I don't have to "sell" anything. I talk about what I do, what I like, offer links to video clips, samples of Shakeology, and the products sell themselves. If you want help, support, just ask, I am here for you! I have finally found a job that makes me happy!  It is on my schedule, it is helping others, and it is helping me and my family at the same time. You don't need to be at the peak of fitness to be a coach, you just have to want to be fit and want to help others and the opportunities are limitless!
If you want to join me on this adventure, just check out my site and give me a shout!

Watch this video from Beachbody and then DECIDE where your priorities are!

Monday, August 16, 2010

RevAbs finally has an infomercial!

RevAbs is a program that Beachbody put out earlier in the year. It focuses on "abcentrics" using a lot of cardio while focusing on the ab muscles. So you are burning the fat and toning without even realizing you are doing an ab workout.  It is created by Brett Hoebel, a sought after instructor who is renowned for helping people get results on their abs!
If you are ready to Rev up your workout and find your hidden six pack, you might want to check out this video!

Back to school!

Today was the first day back to school for my kids! A little sad that summer is over but they are so excited about seeing old friends, making new friends and about learning! Do you remember those days when we used to be excited and ready to face new things? Chances are that doesn't happen for you very much any more?!?!?!
What used to excited you? What goals did you have that you put out of your mind because life got in your way? Do you think you could dust some of those off and give them another chance?
Start slowly, just take one...it might take you a little while to remember some of them so no hurry, but get started now, today...if you wait until tomorrow, it just might not happen!
Many of us mama's had a plan to always look the way we did when we got married...then kids came along and whammo...you thought that plan was gone. Guess what, that isn't the case! You can make that body come back with a little hard work and determination! Chances are the papa's ran into some roadblocks along their journey's too! Hey, if your kids can go off to school all on their own, if they can learn the alphabet, multiplication and complete book reports, you can watch what you eat and lift some weights!
Whether it is a hard core fitness program or walking around the block or eating right or playing sports or just shutting off the TV and reading a motivational book...do something for you. Do something that will help you feel better about yourself, help you go into each day ready to hit the ground running.
I want my kids to see that I am as excited and motivated about life as I want them to be. I am going to reach some of my goals and make some new ones. Are you going to join me?
I would love to be your coach, to help you along your journey, you just need to let me know how I can help. You can sign up on my Beachbody site for more fitness and nutrition support...join a family of people all with the same goals in mind!

Thursday, August 12, 2010

How do you judge others?

I have been off the wall, out of the loop and derelict the past 2 weeks!  I was on vacation, I was doing a great job of getting my workouts in, then it got more difficult due to location and childcare, then I got sick :(  But here I am, back in the groove, ready to rustle up some good workouts and bring home some great results with Turbo Fire!
All of my free time got me thinking about some "fitness" stereotypes we put on others though!  There are many basic ones such as overweight people are lazy, eat too much and don't exercise; skinny people must never eat yummy food; celebrities should be skinny as they can pay people to make their food and help them exercise-plus they have more free time than the average Joe...any of those sound familiar?
Well, some overweight people have medical issues that prevent them from losing weight, some are probably more physically fit than you or me but they just are having difficulties losing the weight.  Some skinny people just have amazing metabolisms and they put all sorts of junk in their bodies.  Celebrities have busier lives than a lot of us...yes they have money to pay people, but to get a great physique you need to put some effort in!
We assume a lot about people, about their personalities, about their lifestyle, about their parenting...just from snapshots we see of them.  We all have quirks that stem from personality traits, habits we have formed, self confidence affected from life experiences...don't write someone off after a brief meeting, give them a second chance as you might be surprised at what you find out next time you meet!
I recently had someone suggest that I didn't know what losing weight was like as I have always been an athlete, but that is not true.  Me, stereotyped as a skinny person?  I can tell you, I definitely eat yummy food, I just make better choices about it. 
I was an overweight child who became an overweight teenager.  At 16, I realized I wanted to play basketball and wear fun clothes like my friends so I started exercising and in my senior year at high school I was able to pull on the boy's L shorts instead of the XL for my Basketball uniform...barely!  I stayed active for the next 15 years as I love biking and playing team sports, but I never really understood what "real exercise" entailed.  I figured that out when I had kids and I was short on time and I wanted to lose the baby weight so I busted my butt at the gym so I could get back to my crying daughter and sure enough great things happened.  Along with that I cut way back on my calories, I stopped making poor food choices and I lost the 25 pounds I was planning to lose, plus 10 more!  There are no magic pills, there are no "one stop shops", it just requires hard work, sweat and commitment!  Once I reached my goal I added my treats back in, but the fastest way to meet my goals was to cut out the non essentials!
This past January I found some new products that helped me drop my body fat a few percentage points so I could see some of the muscles I had been working so hard to develop.  I started drinking Shakeology, which helped control my cravings for sweets and wine plus it increased my energy and I purchased Insanity from Beachbody!  I improved my nutrition and I found a workout program that knocked my socks off!  Beachbody has programs for all levels of fitness, I was ready to take it to the max!  Beachbody does not have any magic pills, but it provides all of the tools you need to reach fitness goals with it's amazing, money back guaranteed products...and when you buy them from me you get me as your own personal coach!
I would love to help you achieve what I have, and I would love to have you as an accountability partner to help me maintain my workout schedule and my good nutrition!  Join me at Beachbody where you can sign up for FREE or become a team member to benefit from the great nutrition tools, access to celebrity trainer chats, and more.
If you are looking for inspirational stories of weight loss, overcoming obstacles and great success in weight loss, please check out the Beachbody site ASAP!  There are people who have overcome MS, joint problems, extreme obesity, you name it, you will find it under the success stories.  Are you ready to be one of these success stories?  I would love to help!