Goals

Having goals is very important to your health, weight, life, work, and many other aspects to your life.

To make a goal tangible, write it down. Circle it, then list all of the things it will take to accomplish that goal! Work towards that goal OFTEN! Make it a priority in your life.

I have clients always start by writing down goals. Whether they are weight loss, fitness, or health goals.

For example recently I had a woman who wanted to 'lose 50 pounds' and 'be free of high blood pressure medication for good'
Then she listed the things it would take to reach those goals; 'workout 5 times a week' 'follow menu plan & grocery list' 'contact nutrition coach daily' 'seek advice and help from those around me' 'further educate myself about nutrition labels' and 'involve my family'

It was a realistic and attainable goal for this client, she not only set good goals but good ways of reaching those goals.

She is well on her way to reaching her goals and I am very proud of the work she has put into achieving her health goals.

Setting good goals for everything in your life is healthy and important. It keeps you accountable, and organized.

Happy Wednesday!

BodyBugg

Does anyone have a bodybugg? I would love some feedback about yours if you would share... email me at positivenutritionmom@gmail.com

I would really love to purchase a Bodybugg calorie counting system. It is worn on your arm and all day long it counts the calories you are burning with 90% accuracy. At the end of the day you plug it into your computer, put in all the food you consumed for the day and it calculates the difference.

I think it would be nice to see how many calories you actually burn in a day. I personally have a wrist watch that calculates calories burned, however I don't think it is very accurate. I took a 12 mile bike ride on Sunday and it calculated my calories burned at 290 for a 2.5 hour, 12 mile bike ride.

If anyone has any personal experience with a Bodybugg, please email me with any information you have. I expect this to be a near future purchase.

Have a great Monday!

Shakeology Samples

I have been emailed a couple times lately with questions regarding Shakeology. If you are not already familiar with Shakeology, you can check out my site at myshakeology.com/nutritionmom for more information. If you are wanting a sample of Shakeology to try before you buy, then please email and I will get your information to send you a sample.

TGIF!

TurboFire Challenge starting in July!

Burn 9 times more fat than traditional cardio workouts, with HIIT (high intensity interval training)! These drills push you to the max for 1 full minute with quick recovery in between. It is much like Insanity but shorter amount of time, great music, and it's like you are right there in the class with the instructor. It's been proven that after a HIIT workout, your body burns fat at a high level for up to 48 hours after the workout!

I can't wait to take this challenge! Yes I will be overlapping my Insanity challenge with the TurboFire challenge, but I will not be starting TurboFire until the end of July. For more information on start dates please email me at positivenutritionmom@gmail.com and for more information about TurboFire, please visit my website at nutritionmomfitness.com

I am always looking for the next best challenge, and I have found it again!

TGIF!!

Insanity day 11- Cardio recovery

OK so I have a confession- I went out with a good friend last night. She and I met up for a drink and good conversation. I had two Bellini's and a little bit of the free bread they bring to the table.

I paid for it this morning! Although I followed my rule of drinking 8-12 ounces of water for each drink, I still woke up not feeling quite right. I continued to drink water, eat clean foods and then I put my Insanity Cardio Recovery video in my DVD player. I felt 100% better after my workout! I was happy that it was a recovery day, and there was a lot of stretching, and slow movements involved.

I don't often drink alcohol for several reasons; empty calories, high in calories, excess alcohol damages organs, hangovers, most mixed drinks are very high in calories and sugar, and the supposed benefits of drinking alcohol in moderation have been argued for years by health care professionals, so who really knows if there really is a benefit to it.

Another day, another lesson. Day 11 is behind me and only 4 days until the second fit test! I am very much looking forward to the next fit test. I feel stronger, I have more endurance, I am seeing definition in my legs and arms, and have even more energy than I did before I started Insanity. I am looking forward to day 60 and really seeing all the progress I have made from 2 months of this insane fitness program!

Thank you to all of you that have been emailing me and sharing your personal journey through Insanity with me! I really appreciate all the feedback!

Have a great Thursday!

Weight loss coaching

My biggest request as a nutrition coach is from people who want to know how to lose excess weight. How do I lose the extra weight?

I will usually ask quite a few personal questions to find out how or why they are where they are with their weight and health. I will ask them to journal their food intake, exercise, and overall life in general for 1-2 weeks. I will help set attainable goals, a time frame in which we want to reach those goals, a menu/meal plan, recipes, and provide guidance and support through the entire process.

About a week in, people realize this isn't a magic pill, I have no quick fix, I don't believe in severe calorie restriction, there are many rules to follow and I am always checking in with them to see where they are and what they need. This is usually where I lose a client.
'This is too hard', 'I don't have time to exercise', 'I don't have time to meal plan', 'I don't have time to pack a lunch', 'I don't want to journal everything I eat', 'Are there any weight loss pills you can recommend', 'my kids are too picky and I have to make separate meals for me and my family', 'can I do a liquid fast to speed this along', 'I don't have the money to buy healthy foods' and the list goes on and on and on....

I cannot make someone want this, I cannot make someone work for this, I cannot and will not recommend unsafe quick fix drugs to help speed your weight loss along. I can tell you that whatever quick fix or unhealthy route you take to lose your weight will only result in health issues or even more weight gain after you stop taking them.

This is old school, old fashioned, hard work. You will have to workout, eat right, eat often, eliminate all processed foods from your house, ask your family to participate, change your habits, and it will be a lifestyle change forever.

I will not force anyone into this, not friends, clients, or family. If you aren't ready then you just aren't ready. I do not like to hear the complaints if you are not ready to commit. 'I'm always tired' 'I don't have energy' 'I am so out of shape' 'I am always sick'... I have a solution and it requires hard work.

Your health didn't get to the point you are at now overnight. It was years of abuse, fast food, lack of exercise, and overeating. I am not going to coach you back to health in a week.

For those of you that are ready to make a commitment, a lifestyle change, to feel better, look better, lose weight, have energy, and work hard... then email me, and let's work on this together. Let's find what works for your life, set goals, and work together at getting your health back.

Have a great Wednesday everyone!

Insanity Day 9- Pure Cardio

Over the weekend I was supposed to do Insanity Plyometric Cardio Circuit, but was too busy with kids, bbq's, family, guests...life in general. So I made up for it yesterday by doing Plyo in the morning and doing my Monday workout; cardio power and resistance in the evening. Then I did Pure Cardio this morning... needless to say I am good and worn out. I am back on track and loving it! Another day of working out, and my morning Shakeology!

I love this program, it's always challenging, there is always more to learn, I always feel like I really gave it all I could when I am done working out.

For those of you who do still have questions about Shakeology or Insanity, please don't hesitate to email me at positivenutritionmom@gmail.com or if you are interested in joining the challenge 1/3 of the way through, then please don't hesitate to email me, and we will work it out.

My next challenge will be TurboFire! If you are interested in joining, please email me and let me know. I will post a start date for this challenge later.

If you need any coaching advice, Shakeology information, Insanity info or TurboFire info, please visit my website at nutritionmomfitness.com

Have a great Tuesday!!

Happy Father's Day

Happy Fathers Day to all the active, supportive, loving and involved father's out there!

I am blessed with a supportive, and involved father, and an amazing, involved, supportive husband who is one of the best father's to his children that I have ever met. Happy Father's Day to both of you!!!!

Enjoy this day all of you Dad's out there! Sit back, relax and let your children, wife, and loved ones show their appreciation for you!


Have a wonderful Sunday!

Insanity Day 5- Pure Cardio- Pure INSANE

I am finally drinking my Shakeology at almost 8:00 am.. it's been a long morning, but a great start to a Friday!

Again I was stumbling down the stairs this morning at a bit before 5, although today I was running on about 4 hours of sleep..so I was in better shape.


I started my morning by checking emails, making a pot of coffee, and doing some paper work (procrastinating) and then finally at 5:15 am I pushed play.

Pure Cardio was simply: INSANE. It really was cardio, cardio and more cardio. There were several times I thought was heart was going to beat right out of my chest, I would stop, take a water break and pick it back up. I have never been more happy for a cool down in my life. Ahhh the end was near and that meant I could stop moving. I was sooo happy when I had completed yet another Insanity workout.
What a great way to start what will be a very busy Friday!

Everyone that is participating; keep the updates coming! I am loving all the feedback about Insanity and Shakeology!

For more info visit my website at nutritionmomfitness.com or email me at positivenutritionmom@gmail.com

Have a great Friday!

Insanity Day 4- Cardio Recovery- Thank goodness!!

I was up from 11:30 pm until my alarm rang at 5:00 am, so I was relieved to stumble down the stairs this morning to find that Cardio Recovery was on the menu for today's workout!! Although NOT easy, it was more of a muscle recovery for me and that is exactly what I needed today.

Shaun T. had me sweating, stretching, moving just enough, and breathing. It was a great workout today. I am just simply in love with this workout program and so happy that I decided to try it, despite being warned how hard it really was, it has been a challenge, but that is exactly what I love about working out. I don't want my workouts to be so easy that I don't feel them, I don't see results, I don't have increased energy and endurance. It's perfect for me, and really anyone can do it, you just have to tailor it to your fitness level.

Thanks to all of you that are participating right along side of me, in this fitness journey. Thank you for all of your updates, emails, and phone calls! Keep them coming my way!

Have a beautiful Thursday!

Insanity Day 3- Cardio Power & Resistance

I started a little late on my workout today due to the fact it is Summer time and there are EXTRA kids in my house... and my bedtime is getting moved later than usual. I had a chance to do my Insanity workout during my son's nap time, and it was amazing! I can't say that I did everything perfectly (or even close) but I gave it all I had and made it through the entire workout! Although my calorie burn counter gave out sometime during the workout so I don't now exactly how many calories I burned.

I had my chocolate Shakeology for breakfast- complete with 3/4 banana, almond milk and ice. So good and so filling!!

Email me and let me know how you did on Day 3 of Insanity!!

Insanity Day 2- Plyometric Cardio Circuit

WOW! That was an awesome workout! I am a little shaky but feeling so amazing!!
What a wonderful way to start out my Tuesday!

It truly is an amazing and Insane workout, it keeps you moving 95% of the time, and it goes by so quickly because you are moving non-stop.

I had my Shakeology for breakfast, blended with a cup and a half of Almond milk, 1/2 a banana, and a lot of ice! So good and soooo filling!

I am so proud of all of you that wrote in yesterday with your fit test results! Way to dig deeper!! Let's keep going with this insane workout!

Email me with any questions, comments or about today's workout at positivenutritionmom@gmail.com

To find out more about the Insanity fitness program visit my site at nutritionmomfitness.com

Happy Tuesday!

Insanity Day 1

Today is the start of the Insanity challenge- Day 1 is the fit test

Have you completed your fit test yet?

I have completed my fit test and realized that this program is the most fun I am going to have working out in my life!

It was a challenge but so much fun to realize that I am going to be so much improved on all of these moves in just 2 short months!

If you care to share your results of the fit test with me, please email me at positivenutritionmom@gmail.com

Can't wait for day 2!

Have a great Monday!!

Chocolate formula?

Where have I been? I had no idea there was a chocolate formula out there. It has only been a couple of years since I had an infant at home and since then I guess they have created not only a chocolate formula but a vanilla formula. WOW! The chocolate formula has been pulled from the shelves because of many protests. It has 19 GRAMS OF SUGAR per serving!!!! That is a soda in a bottle for our little ones!

I will say it here, I personally believe that breast feeding is the best option for infants. There are personal reasons why some woman cannot breast feed, but in most cases it can and should be done.
One of the first ingredients in formula is corn syrup solids (aka, SUGAR). Why would you want to feed your newborn corn syrup solids?

I can't believe that chocolate formula was approved, sold and then fed to children.
When will we wake up and realize that our children deserve better than this junk food that we advertise to them, feed them and prepare for them?


I am unable to post the link to the story in my blog page, however if you would like to read it, then go to: abcnews.go.com and type in 'chocolate formula'

Happy Thursday

Insanity + Shakeology 60 day challenge

To all the participates of the challenge: Are you all ready? Email me with any questions or concerns.

My Insanity package didn't arrive yesterday, so I tracked it on UPS and it is due to arrive today... I have been peeking out my window all afternoon in hopes of seeing that UPS truck. I will have to admit that I don't have it in me to wait until Monday June 14th, so I will start it tonight and then re-start it with all of you on Monday June 14th.

I can't wait to get updates, pictures and emails through this fitness journey with all of you!!

Please email me if you have any questions regarding this challenge.

nutritionmomfitness.com

positivenutritionmom@gmail.com

Happy Wednesday!

Get your kids involved- healthy habits

I recently went to a local park with my 9 year old daughter and one of her friends and as I sat on the bench near the playground I noticed families gathered on the picnic benches and tables around me. I first observed the food they were eating. It wasn't BBQ weather so everyone that I saw eating that day at the park were all eating some sort of fast food/take out. There were small pizza's from a local pizza place with large sodas, Taco Bell with large sodas, and fried chicken from the store with gatorades. Then I looked around and saw the kids sitting down enjoying dinner with their families. These innocent children were eating the food that their parents provided for them. I realized that out of the 13 kids (besides my daughter & her friend) at the park that day, 9 of them were clearly overweight or obese.
I do not think that young children are to blame for their health being jeopardized because of their weight. Kids do not buy the food or prepare the food.

I think that a lot of American adults are mislead by food labels and advertising. However, when your child is clearly overweight or obese, then that has to signal to them that something is wrong with the food choices they are making for their children.

Remember that you are the example for your children. If you model calorie restrictive yo-yo dieting-then that is what they were learn. If you model poor eating habits-then that is what they will learn. If you model a healthy balanced good portion size diet with plenty of physical fitness-then that is what they will learn.

My kids eat what I prepare, because they know I am not making a seperate meal for them because of pickiness. They know that the snacks in the house are all healthy, whole food snacks, they know that I will workout everyday and also take a good long walk with them after dinner because it is good for our bodies.

It's never to late to be a good healthy example for your kids!


I have decided since my kids love to workout along side of me that I would get them their own workout video as well.
Any readers out there that have kids- this is a great workout video for kids!!
To order: nutritionmomfitness.com


The Insanity Challenge starts a week from today and I couldn't be more excited for this challenge. My Insanity DVD's are expected to arrive tomorrow and I don't think I can wait to at least take a peak at the first workout. I am anticipating this more than I anticipated the arrival of my P90X DVD's!


Remember that even if you don't workout at home with your children, that they need AT LEAST 60 minutes of physical exercise each and every day.

Happy Monday!

Fiber Intake

According to the American Heart Association, the average American takes in 15 grams of fiber daily. The recommended daily intake for fiber is 35 grams a day.

Fiber basically helps keep food moving through the intestine. Fiber also helps with satiety (sense of being full) and can prevent over-eating.

Fiber is essential in a good healthy well balanced diet. It can aid in lower blood pressure, relieving bloating, and helps with weight loss.

Always aim for at least 35g a day and make sure to accompany your fiber intake with plenty of water.



**Insanity + Shakeology Challenge: Starts on June 14th! I am pleased to announce that we have 5 participates that will update me daily on their progress as we do this challenge together!!
For more information please email me at positivenutritionmom@gmail.com or go to my website: nutritionmomfitness.com

Happy Sunday!!

Thank you

These past few weeks I have been getting less and less sleep. I can't seem to shut my mind off at night.. it's mostly due to excitement. I am very blessed and privileged to be able to help people reach their nutrition and fitness goals. I have been doing it as my own business for a while now, and also took on fitness coaching through Beachbody and it has been amazing! I am seeing people make HUGE strides in their lives! Set attainable goals and meet those goals! It has been one of the best things I have done for my family financially and for me physically as well. I have been on a path of good nutrition and fitness for years now, but needed that extra boost for my fitness. I was pushed further than ever before with the program through Beachbody called P90X and have never been so fit in all of my adult life (and this is after having 2 kids)! I am started yet another fitness challenge in my life with starting the program Insanity and I have a team of wonderful people joining me in this life changing fitness challenge. Thanks to everyone that is joining me in the Insanity challenge on June 14th!! I really appreciate the opportunity to reach new fitness levels along side all of you.


**If you have not signed up for the Insanity + Shakeology 60 day fitness challenge and would like to get into the best shape of your life, then please email me for details at positivenutritionmom@gmail.com

To learn more about Beachbody coaching you can go to my website: nutritionmomfitness.com


Thanks again for all of your support! Thanks to Beachbody for getting me into the best shape of my life! Thanks to all of the readers of this blog for all of your wonderful, supportive emails and letters!

Happy Friday!

Cost of Health

I am often told by people who have asked for my help "I can't afford that" "I can't afford fruits and vegetables" "I can't afford supplements" "I can't afford a gym membership" etc...

I think of it this way, either you are going to pay for your health NOW or your will be paying for your lack of health later. That is really the bottom line to me. And yes I find it more expensive to buy fresh produce 4 times a week than buying canned goods and sometimes even frozen produce, but I sacrifice in other areas of my life for these things. Same goes for my supplements, my Shakeology and my workout programs. I give up buying new clothes, having a top of the line car, having a housekeeper, having pedicures, having new makeup, and many other things in my life because I truly believe my health is worth more than those things.
If you don't choose the things that will make you healthy now then I can almost guarantee that you will be forced to pay for medical bills, prescriptions and various other health care costs later in life.

Take care of yourself now, and you will not only add years to your life, but also you will increase your quality of life.

**For those of you participating in the Insanity Challenge: It starts on June 14th. We have 4 people taking the 60 day Insanity + Shakeology challenge!! I am looking forward to taking on this challenge with all of you! For those of you wanting to sign up, please click on the banners at the top of the main blog screen and order your Insanity and Shakeology and send me over an email to let me know you are taking the challenge. If you have any questions please feel free to email me at positivenutritionmom@gmail.com

Have a great Thursday!!

60 Day Fitness Challenge

I have 2 people signed up and ready to go for our 60 day challenge! One of them is asking that we move the start date to June 14Th for shipping purposes. So our start date for the 60 day Insanity challenge will be Monday June 14Th. For those 60 days I will be incorporating my daily Shakeology into my routine for the entire 60 days.
I invite you to do the same. 70 healthy ingredients, tastes great and really is good for your body. I would not put this product into my body if I did not think it was 100% beneficial. If you go to myshakeology.com/nutritionmom and scroll to the bottom of the page, there is a pdf file with an ingredients list of everything that is in Shakeology. Please feel free to check it out!
60 day of total body conditioning and Shakeology for breakfast! I can't wait to get started!!!


Lets get healthy together! Insanity + Shakeology for 60 days!

Click on either the Shakeology or Insanity banners at the top of the main blog screen to order.

If you would like to join the challenge, please email me at positivenutritionmom@gmail.com

Happy Wednesday!

60 day workout challenge!!

I am starting the Insanity workout program on Monday June 7th! I would love to have you join me for 60 days of Insanity. This is a total body conditioning program and will be a challenge to all of us, but with support from eachother we will all be able to dig deeper and make it through.
If you are interested in the Insanity 60 day challenge please click on the banner at the top of the blog and let's get started together!

If we get enough people together and there needs to be a small delay due to shipping.. then we will push the start of Insanity to June 14th. Please email ASAP if you need to push the challenge back a week!

I can't wait for you to join me!

Email me with any questions you have about the 60 day challenge.

Positivenutritionmom@gmail.com

Modify your old recipes

A lot of people think that when you decide to live a healthier lifestyle that you have to sacrifice good tasting food. Nothing could be further from the truth. I think it is quite the opposite. In my opinion you have better tasting food, better quality food and of course better-for-you food. You are actually tasting the food instead of filler, sodium, chemicals, MSG, and a whole lot of things that just mask the flavor of what you are eating.
I love to bake even more that I love to cook. Experimenting in the kitchen with new foods and recipes is a creative outlet for me. I have learned ways of modifying old favorites in my house. For example last week I made muffins and used fresh fruit, whole wheat flour and very little sugar. Today I made broccoli & cheese soup and instead of it being made with heavy cream and loads of cheese, I made it with vegetable broth, onion, broccoli, fat-free half n' half and very little cheese. It is a smash hit in the house especially with my youngest. My point is that you can modify almost any recipe, whether you are baking a delicious dessert or making dinner for your family. If you are like me and are the main food preparer in your home, then you are in complete control of what goes into the food that you make for yourself and your family. Try new things, come up with new creations, join recipe groups online, and just get involved with the health of your family.

For more ideas and tips feel free to email me at: positivenutritionmom@gmail.com

Have a great Tuesday!