My Journey to be Fit & Fabulous

Sneaky Food Manufacturer's

2012-02-19T14:53:00.000-05:00

Grocery shopping can be challenging if you aren't prepared and you don't take time to read labels. I am trying very hard not to eat processed or prepared foods, as it is really hard to control what you are getting. There are chemicals, sweeteners, and loads of sodium in so many prepared foods. One rule of thumb is to stay away from foods that have more than 5-6 ingredients in them, as well anything you can't pronounce!

During a recent shopping trip, I noticed some individual fruit cups that looked good. I thought they might be a quick, single serving I could take for lunches or quick snacks at work. In reading the label of the item that stated "no added sugar" in big letters on the front, I flipped over the package and guess what? One of the main ingredients was sucralose. Do you know what sucralose is? It's an artificial sweetener. Ok, so technically it's not sugar. I think this is deceptive advertising and the laws on food labels should be changed. They should have to say "no added sweeteners" no matter what kind of sweetener it its...sugar, honey, sucralose (also known as Splenda), aspartame, Stevia, etc.

Have you been following the Biggest Loser? Have you heard them talking about different brands and kinds of lean protein? I was going to purchase ground turkey to use in place of ground beef in sloppy joe's and chili. Guess what? You got it, "natural flavorings" or rosemary extract are added to almost all packaged ground turkey. I know it costs more, but go to your butcher and ask them to grind a boneless, skinless turkey breast for you. This way, you aren't getting skin and fat in your turkey and no other added flavorings. If I want stuff in my food, I'll add it!

Ever think you'll skip the regular box of cookies and go for low-fat version? There are typically added sugar and/or salt. Fat adds flavor to things, and when you take out the fat you have to put something back in to make it taste good. And don't think low-fat is a license to eat more. You defeat yourself by consuming more calories than you might have if you had just had a couple of the regular version. Take home your treat, open it up and divide them into single serving lunch or snack bags. This is much less expensive than the prepackaged single servings of cookies, crackers, etc.

My best suggestion to you is to skip the process foods and shop the perimeter of the grocery. It's where all the healthy stuff resides...veggies, fruit, meat/poultry, fish and dairy. Put your blinders on if you go down an isle in the mid section of the store. Don't look around, run down the isle and grab the item you need and leave. Don't let temptation derail your good efforts!

Why is breakfast important?

2012-02-11T11:36:00.000-05:00

Breakfast has been called "the most important meal of the day". And I would say it is my opinion that's probably a pretty accurate statement. So, why is eating breakfast so important?

Eating breakfast does a number of things for you. While the body sleeps it continues to burn calories and we lose hydration. Eating breakfast within an hour of rising helps your body refuel and rehydrate. It is said eating breakfast kick starts the metabolism, and those of us who are trying to shed a few pounds can use all the help we can get. It has also been said those who eat breakfast have better success at losing and maintaining a healthy weight. The brain needs carbohydrates to function, so why not give your brain a boost first thing in the morning? And how about fiber? Let's not forget the numerous benefits fiber offers, and breakfast is a great place to get a healthy dose.

By eating breakfast, we are less fatigued and less apt to become overly hungry. When I am starving, I am much more apt to make poor food choices - grabbing whatever is convenient. Eating breakfast, followed by healthy snacks or small meals every 3-4 hours keeps the metabolism fired up and regulates insulin levels.

Many people think of breakfast foods as pancakes, eggs, cereal, juice, etc. Breakfast can be anything you want it to be. I find if I have a good mix of whole grains (carbs), lean protein, and a little fat I am satisfied longer and less apt to snack on unhealthy choices. You could eat a little salad, brown rice, and chicken for breakfast if you wanted. How about a stratta or egg casserole with some fresh fruit? I know, you are thinking about the recipe with the crescent rolls, whole eggs, cream/milk, potatoes, sausage, and cheese. Wrong! How about a healthy version? A friend gave me a stratta recipe that I tweaked to be a much healthier version. (The recipe is below.) The recipe makes 18 small/medium servings at approx. 150 calories per serving. Depending on your nutrition goals, you should aim for approx. 300-400 calories per meal. If you do 3 meals at 300 calories plus have a couple healthy snacks, you are looking at consuming between 1,200 and 1,500 calories a day. Ideal for a woman like me trying to lose or maintain their weight.

I took a poll this morning on Facebook, and I found many of my friends are doing a pretty good job of eating breakfast. Many of them are making good, healthy choices too. Some said they have eggs, whole grain toast or english muffins, fruit, cereal, etc. You can add some healthy things to these breakfast foods to boost their nutritional value. Cinnamon is great for adding a sweet taste, kicks the metabolism up and helps regulate insulin levels. Tumeric also boosts the metabolic burn of fat, helps with inflammation, is a natural antibacterial, and helps prevent cancer. Nuts are a good source of fiber and fat (easy does, it they are high in calories). How about adding pasteurized egg whites to a fruit smoothy, tofu, whey protein or low-fat or non-fat greek yogurt? All are good sources of lean protein. Ground flax, wheat germ, and chia seeds add good heart healthy fat, omega's and fiber. Fruit is also a good source of fiber and vitamins. How about strawberries or apple in your oatmeal? Fiber makes you feel fuller longer and helps with lots of other functions as well. And did you know a serving of strawberries has more vitamin C than an orange?

I challenge you all to eat a healthy breakfast everyday, it does so many good things for your body! Mix it up a bit. Try something new to shake things up. Your body will thank you!

Recipe:

1 Zucchini Squash - shredded and excess water removed (I wring it out a bit in a clean kitchen towel)
1 Red, Yellow or Orange Pepper - Diced
1/2 of a Sweet Onion - Diced
1 Packaged Homestyle Hash Brown Potatoes - Thawed
1 Small Packed Diced Ham (I prefer canadian bacon without preservatives)
1 Dozen Eggs (I use 4 whole eggs and the balance egg whites only)
1-1/2 Cups Low Fat Milk
1/2 Cup Low-Fat Shredded Cheese

Preheat the oven to 350 degrees. Spray a 9x13 with cooking spray. Pour in potatoes, diced pepper, onion, and ham. I kind of spread them out evenly mixed up on top of the potatoes. Whisk eggs and milk and pour over the items in the baking dish (I add a little bit of sea salt and black pepper). Sprinkle with cheese, and bake for approx 40 minutes. Remove from oven and allow casserole to cool for 10-15 minutes before cutting into squares. I get 18 pieces out a 9x13 for approx. 150 calories per serving. I find this recipe reheats well, and I've also had good luck freezing and reheating it. You can also adjust this, adding whatever veggies or meat (or no meat) you like. I've made it with bits of broccoli, fresh crimini mushrooms chopped, chicken sausage, etc. Make it your own way and enjoy! (I also eat this for lunch or dinner sometimes.)

Eating Healthy on a Budget

2012-01-28T15:13:00.000-05:00

Eating healthy takes a little effort, but it's so worth it and it doesn't have to cost an arm and leg. If I hear one more person say "it's too expensive to eat healthy", I am going to scream! What do you think it costs you and me in insurance premiums due to obesity related illnesses? (Stepping off my soap box!)

Delicious, nutritious meals don't have to be expensive or difficult to prepare. I am going to show you that you can eat very healthy on a budget. The real key to success is planning and using fruits and vegetables that are in season. I did a little research of my own at the grocery today. Here's how it all breaks down. I was able to buy the following for $45.

Oat meal - once canister of rolled oats is 13 servings @ $.33 per serving
Brown rice - one bag is 20 servings @ $.16 per serving
Organic large box of salad - approx 8 small/medium salads @ $.50 per serving
Organic boneless chicken - 1 pound is at least 4 servings @ $1.25 per serving
Short cut carrots - one bag is approx 6 servings @ $.17 per serving
Fage greek yogurt - one medium container is 4 -1/2 cup servings @ $.88 per serving
Apples - on sale $1.00 per pound is approx 3 apples @ $.34 per serving
Blueberries - $3.00 per box is approx 3 servings @ $1.00 per serving
Broccoli - 3 good size crowns is approx 4 servings @ $.50 per serving
Avocado - 1/2 of one avocado is approx 1 serving @ $.50 per serving
Cuties (clementines) - bag of approx 12-14 cuties @ $.33 per serving
Almond Milk - 1/2 gallon is approx 8 servings @ $.38 per serving
Multigrain pita - 4 whole is approx 8 servings @ $ .38 per serving
Roma tomato - 1 @ $.39
Cucumber - 1 large hot house is approx 4 servings @ $.63 per serving
Bunch of cilantro - $2.00
Bananas - 4 @ $.20 per serving
1 Lime - $.89 each
1 Dozen large eggs on sale for $1.00 per dozen - less than $.09 per serving

How many nutritious meals and snacks do you think you could make out of all the items listed above? Quite a few, right? Add a few spices from your cupboard, maybe a little olive oil or couple tablespoons of salsa, a few nuts and the possibilities are endless! Use your imagination, get creative.

Here are some healthy meal/snack ideas:

Breakfast - Oatmeal w/almond milk and fresh blueberries or 1/2 cup greek yogurt, fresh fruit, and a couple tablespoons home made, low-fat granola (I like to add a teaspoon or two of ground flax, wheat germ, and a few walnuts to oatmeal)

Snack - 1/2 C greek yogurt and a banana or an apple with almond butter or celery with peanut butter or a couple cuties

Lunch - Salad in 1/2 of a pita pocket or tuna with multi grain pita chips (recipe to follow) and an apple or quinoa salad with tomato, cucumber, and sliced almonds (add chicken, add black beans, or serve with a tilapia fillet for added lean protein)

Dinner - Guacamole with cilantro lime rice and grilled chicken or baked chicken with steamed veggies or a big salad with grilled chicken, diced squash, dried cranberries, pine nuts, feta cheese

Dressing - Canola oil, line juice, and a little honey or balsamic vinegar, olive oil, brown mustard, a little sugar if you don't like the acid, dash of garlic salt, and a couple turns of black pepper from the grinder

Baked Pita Chips - preheat oven to 250 degrees, cut pita rounds into triangles, put on non-stick baking sheet. Bake for a total of 45 minutes, turning the chips every 15 minutes. Turn oven off at end of 45 minutes and allow to cool. Store in airtight bag or container

So...you tell me? Do you still think eating healthy is expensive???

My Top 10 Healthy Foods

2012-01-28T10:36:00.000-05:00

There's not doubt we are what we eat, as they say! If you don't think the quality of food you put in your body impacts it's performance, how you feel, and how your skin and hair looks...I think you are missing the boat. The quality (and quantity) of the food we fuel our bodies with is growingly more important today than ever with all the chemicals and other things we are exposed to daily. People today are also on the go more than ever.

I decided I would share a list of top foods I think bring great healthy benefits. I did not list these items in any particular order, so don't think there's a rhyme or reason behind it. I simply jotted them down as they came to mind. Just remember moderation is the key with anything. But if you incorporate some or all of these items into your diet, I think your body will thank you.

Green tea has been linked to many health benefits, including improved heart health, lowers cancer risk, and has thermogenic properties. A good friend introduced me to iced green tea, which is one of my favorites. You can use it in smoothies, drink it plain, add no added sugar fruit juice, etc. It's really good with a little ginger/black pepper simple syrup and little bit of plain bubble water as a treat.

Whole grains help fill you up and have more fiber than processed grains. It helps reduce the risk of heart disease, stroke, cancer, and diabetes. Whole grains offer good carbs, and your brain needs carbs to function properly. So, it's ok to limit carbs but I would not recommend removing them completely from your diet. I also like to eat my carbs earlier in the day with a little protein of some sort to help burn them off and prevent my body from converting them to stored fat. Some of my favorite grains are oatmeal, brown rice, barley, and quinoa. They can be added to soups, served with stir fried veggies, made into a salad...lots of ways to incorporate them into your diet.

Avocado is one of my favorite foods! They are loaded with lots of vitamins, good fats, and a little fiber. They are great as guacamole, just smashed with tiny bit of sea salt and spread on whole grain crackers, diced up in a salad, sliced on a burger...you name it...I love avocado!

Cinnamon offers numerous health benefits. It is known to help level out insulin levels, inhibits bacterial growth (keeps foods from spoiling), and reduces inflammation.

Nuts - Walnuts and almonds offer fiber and good fats that are heart healthy. They are a good snack with an apple or banana. I also like to put a few broken up walnuts or sliced almonds in oatmeal or home made granola or muesli. Pistachios are also one of my favorites. You can put them in salads too for a little extra crunch. Nuts are high in natural fats, so be aware of how many you consume. The calories and fat add up quickly. (There is such a thing as too much of a good thing!)

Ground flax seeds are another good source of healthy fat and fiber. They are good for skin and women's health too. I like to add a bit to cereal or oatmeal in the morning or maybe with yogurt.

That brings us to yogurt. I think greek yogurt is great in moderation. A 6 oz. serving of Fage non-fat greek yogurt is a good source of calcium, has 100 calories and a whopping 18 grams of protein! Top it with a little fresh fruit and you've got a super healthy, low cal snack!

Berries are probably my favorite fruit (well technically avocado is a fruit, but I know you all don't think of it as a fruit)! Specifically raspberries, strawberries, and blueberries are my fav's. And yes, in that order! Berries offer lots of antioxidants and fiber. And they just taste good and look great in a bowl by themselves, on cereal/oatmeal or with greek yogurt! Did you know strawberries offer more vitamin c per serving than an orange? Who knew! And strawberries are only 50 calories for a one cup serving (that's about 8-10 berries, depending how large they are). I think that's a lot of healthy food for very few calories!

Nut butters used sparingly add fiber and good protein sources. Add a little almond butter to a sliced apple, pair or celery or put a tablespoon in a smoothie. You can smear a little on a wholegrain english muffing or slice of toast for a tasty treat and extra protein punch. Again, be careful how much you use as it packs a lot of calories in a small serving.

Last but definitely not least are eggs. Eggs offer a good source of protein and has nutrients to fight inflammation. If I am not using plain egg whites, I try to mix 1 one whole egg to 2 additional whites. This is just about the perfect protein serving according to the dietician I met with last summer. One whole large egg is approximately 70 calories, 5 grams of fat and 6 grams of protein. At approximately $4.00 a dozen for organic eggs, you are still talking about less than $.34 per egg - making eggs a low cost, healthy protein source.

These are my top picks of healthy foods, what are yours?

Commitment and Resolution

2012-01-08T15:33:00.000-05:00

Happy New Year!

It's been a while since I posted and many of you have asked me about my blog. So, it is with renewed excitement I write this post today. Today's topic is Commitment and Resolution.

A commitment, as defined by Merriam-Webster, is: the state or an instance of being obligated or emotionallyimpelled <a commitment to a cause>. The definition of resolution is the act of analyzing a complex notion into simpler ones, or the act of answering.

"Emotionally impelled". Means you need to own it. You need to be committed to it. The new year comes and people make resolutions. Some make resolutions which are so broad they lose sight of what it is they were really trying to achieve in the first place. Or the resolution is such they set themselves up for failure..."I am going to stop smoking (not me, I don't smoke - I am sighting an example here, work with me), workout 7 days a week, eat no sugar, and stop drinking!" One thing at a time already! How are you going to focus on all that at once? You aren't, not possible.

How about setting yourself up to succeed by making a commitment to yourself to do "X"? And once you've achieved that, move on to the next thing you want to accomplish. Part of making a commitment to yourself is finding a solution to your issues. Break them down in the manageable and achievable goals. I know a gal who's doing this and I am so proud of her. It's been one change at a time. She has her good days and her bad, just like everyone else. But she's doing it. She's stopped smoking, started running, overcome injury and now is working on her nutrition. You know who you are by the way, love ya girl!

I made a commitment to myself last fall to change my life. That goal was way too broad. I broke my goal down into smaller goals. The first step was changing jobs and finding a healthy work/life balance. I gave it a lot of thought and consideration, and I walked away from everything I knew and had done for 23+ years (no cracks about my age here please!). My new job and schedule affords me the time to get up at a decent hour, eat a little breakfast, get to the gym for a workout, shower and start my work day. Now I have my evenings to do as I please. No more 12+ hour work days. This was HUGE for me!

Who struggles with drinking the recommended 6-8, 8 oz glasses of water per day? That would be me. I bought an insulated cup and drink 3 of them filled with ice and water every day. Moving right along, I started going to the gym at work everyday (Monday - Friday). I've achieved this almost every week since the first of December.

Next up is a challenge starting the 23rd of this month. It's a wellness and weight loss challenge through our fitness center at work. I am on a team with 3 great women, and am looking forward to shedding the weight I need to lose. Thru a new friendship at work, I am excited about adding running (more like jogging in my case) to my regiment. Words I never thought would cross my lips by the way! LOL

Anyone who's read my blog has heard me talk about eating clean. Well, I'm going to preach this again and try to improve my "say/do" ratio! This is the one I find hardest for me. Lord knows I like my Oreo's, Graeter's ice cream, and Five Guys cheeseburgers! I find myself easily side tracked when it comes to my "diet". I hate that word by the way, DIET! You can diet till you're blue in the face and guess what? Next thing you know, you're right back where you started. Well, duh Kim Ross! You have to make a commitment to eat healthier for life, not just however many weeks a diet lasts. You work you tookus off for weeks and weeks, depriving yourself. Then it's all done. You say to yourself "oh, one cookie won't hurt." Then it's a cheeseburger, and then next thing you know...you are eating crap food again. You're bringing home junk food, eating it, and feeling crappy. Diets are self defeating! You have to commit to eating healthy on the whole and having things you love in moderation. I can now have a bag of dark chocolate in the house and not gobble it down in a day or two. Woot woot! Now that's an achievement!

I have to stop treating my body like a tent and more like the beautiful temple it is! And that can only be achieved by fueling it with good quality fruits, veggies, whole grains and lean protein. I have been trying new recipes and things I never thought I'd eat, let alone like! Guess what? I really like quinoa. Have you tried it yet? Well, you should! It's delicious, has lots of fiber and protein, and it is great as a salad, used in place of pasta or rice, and it fills you up. Not to mention, it has a nutty great flavor.

Some friends have shared a couple links I think are definitely worth passing along. So, here they are:

http://www.thegraciouspantry.com/getting-started/ This link offers some good info regarding eating clean and some recipes that look delicious. I am trying the protein bar one this afternoon and will let you know what I think later.

The next one has some great tips and recipes too. I made the blueberry smoothie this morning and added a scoop of vanilla protein powder to up the nutritional value and used it as a meal replacement. It was awesome! I hope you find these links beneficial. http://skinnyms.com/blue-paradise-smoothie/

This is totally going to be corny, cheezy, whatever. I don't care, I'm putting it out there! Take from it what you will...as I watched the ball drop at midnight on New Years Eve, I had a sense of calm. A sense of 'ah-ha, I know I can do this'. It's my time, it's my year! I am going to work hard, overcome my hurdles, and be the best woman I can be! You can't change my life for me, but I sure can! It's mine...I own it. I am doing this! It's different somehow this time. If you fail, dust yourself off and get back to it. Anyone who's ever tried has failed, but failing is part of the journey. And I get that now. (It took you long enough, Kim Ross! LOL) I now know where my pitfalls and hurdles are, and I've armed myself with the tools I need to over-come them. You can too, you know! You just have to dig deep and commit to doing it! Find your solution. Find what works for YOU! Because what works me or someone else, may not work for you. It's trial and error. I hope you too will be the best person you can be in 2012 and beyond!

Resources...

2011-08-28T11:09:00.001-04:00

The decision to eat clean can be a little daunting if you are uncertain of what it really entails. I thought I would elaborate on the topic by providing information on a few sources I found to be helpful. Not all are specifically about eating clean, but you can take things from all and apply them to a clean diet program.

Tosca Reno has written many good books on the topic of eating clean. The one I happened to have purchased is "The Eat-Clean Diet Stripped". This books speaks to a number of subjects, offers recipe idea, exercise information, etc.

"Clean Food - A Seasonal Guide to Eating Close to the Source" by Terry Walters offers a number of great recipes with a focus on fruits and veggies that are in season. Many of the recipes have few ingredients and are a pretty quick, easy prep.

Another book I think was very helpful was by Rocco Dispirito, "Now eat this Diet". Rocco's book provides information on nutrition, exercise, and has a number of great recipes. I liked that this book has beautiful, color photos of the various recipes featured in the book. (We eat with our eyes first, and I found this book motivated me to try some new recipes.)

"The Worlds Healthiest Foods" by George Mateljan is a great guide to all kinds of food items, their nutrients, health benefits, how to prepare them, when they are in season, how to select certain foods that may be hard to know when it is at its peak, chemical interactions, how to store it, and on and on.

I hope you find these resources to be helpful. If you have any resources you would like to share, please comment on the post!

Are you eating clean???

2011-08-21T20:36:00.000-04:00

Some might ask, what is "eating clean"? For me, it is eating foods in their most natural state. It is cooking with simple ingredients and eliminating sauces and other additives. Do you read the labels on the food you purchase? Well, you should...there are some real surprises about the volume of added salt, sugar, and preservatives in our food sources. Imagine what those things are doing to your body!

Many of you know I have battled migraine headaches for many years. On a good month I had 4-5, on a bad one 10-15. I tried all kinds of things to elevate them, including having an MRI and seeing two neurologists (one of which is touted as one of the best and the head of the program at the Cleveland Clinic). They told me there are many triggers for migraine but no real known cause or cure. The solution was to take a low dose anti-depressant, a beta blocker (which can by the way also trigger headaches), or an anti-seizure medication with a huge list of terrible side affects. Last thing I wanted to do was put more crap in my body. I opted to take my sister's advise and sought out the help of a holistic doctor. One of the first things I was told to do was cut out diet soda, anything with artificial sweeteners, and products with preservatives (do you have any idea how many food items have one or all of these things in them???). Giving up diet soda was tough, but I did it. I cut out wine, beer, lunch meat, and almost all bread. It's been almost 3 years and I've had about 20 or so migraines in total. HUGE improvement! My point is...what we put in our bodies has a huge impact on how we feel and how our bodies perform! If you put cheap fuel in your Maserati, it's not going to perform. If you put racing fuel in it, it goes like the wind. So stop putting crap fuel in your body and improve your performance!

I've been struggling as of recent with craving sugar and carbs. When I start the day with carbs, I find I crave them all day. But if I eat good, lean protein at each meal, I am much more satisfied and less apt to cave to the temptation of eating a carb heavy diet. Getting enough protein through the day is also a challenge for me, so I am working to add a variety of lean protein sources to my diet. Good sources of lean protein are plant, dairy, or animal based. This includes whole grains, vegetables, greek yogurt, chicken, fish, nuts, seeds, etc. While I'm at it - good whole grains are brown rice, quinoa, barley, oats, etc. The easiest way to shop for these items is to shop the perimeter of the market where the fresh produce, meat, and dairy products are found.

My latest challenge in eating clean is to reduce and eliminate as many prepared foods from my diet as possible. I am going to try to eat foods with less than 5 ingredients in them. If you are a food label reader, you know how difficult this challenge is. Who's with me? You are going to have to plan ahead (it's critical to your success), pack your lunch and snacks, and do some cooking. Are you up for the challenge? I can't wait to hear how you did and how much better you feel!

As a final note, I want to thank Nikki, Donna, Tammy, Lisa, Alison, and number of other people for their support and kind words. It warms my heart to know by opening up about my struggles, successes and journey it has inspired others to set forth on their own journeys. Here's to a whole slew of happy, healthy, Fit & Fabulous group of friends and family!

Back on the bike and sending out a challenge!

2011-05-15T17:44:00.000-04:00

It has been a while since my last post and many of you have asked me what's going on with my blog. Plain and simple - I've let the pressures of life get to me in recent months, instead of working through them and keeping my focus. So today's blog is about my journey to dust myself off and get back on the bike, as well as challenge myself and you to do the same!

There are days where I would much rather sleep in, go out with my friends, or simply sit on the sofa as opposed to working out. There are days when pizza or chocolate are the only things that will do, or I've let myself be drawn in by "oh, a little piece won't hurt you"...and there have been many days where I have done exactly that. Have I been my own worst critic? Been beating myself up over it? Continued to sit on my doopa and eat junk? Yes, yes, and yes! Do you find yourself doing the same? Has your mojo got up and gone? Well it's time to get it back!

We've all experienced times in our life where we've been sidetracked and it's time to get focused! It is time to get off my doopa and get busy. You can't change my life, but I sure can! Do I know eating clean, healthy, fresh foods are what my body needs? Is it common knowledge you should get 30 minutes of exercise daily? Do I know the average body needs at least 8-10 glasses of water a day? Did you know if you don't get at least 8 hours of sleep it can impact your metabolism? Sure I know all this. I just have to get back on the proverbial bike and put my knowledge to good use.

If I do the things I know I should, my energy will return and I will feel better as a person and about myself. I find my journey to 'Fit & Fabulous' one which requires a daily awareness and concerted effort on my part. It is a path I know I have to stay on for the rest of my life. I know there are going to bumps in the road along the way...I am human. Sure you can do a crazy program and drop a bunch of weight or inches, but if you fall back into the old habits that got you there in the first place it is self defeating.

I must invest in my future. I am the gate keeper...the one who ultimately decides my success or failure. Well guess what...failure is NOT an option. Let me say that again for my own benefit...FAILURE IS NOT AN OPTION! No more crap food, no more caving in to peer pressure, no more sitting on my doopa when I know I want and need to get a workout in. Pure and simple, the 'say/do' ratio was just been up'd! Put your money where you mouth is...do something positive and good for yourself. Set a goal, one that is challenging but attainable. What's your goal???

The goals I have set for myself are lofty but attainable. I have set short term goals for myself and a long term goal. What are your goals? And how will you reward yourself (and don't say with food or drinks out with your friends!)? Do you find writing your goals down where you see them every day is helpful? Do you find sharing your goals with a close friend, someone you trust is helpful? Does it motivate and keep you on track?

I bought a hot pink Post-It pad and stuck a note on the mirror in my bathroom this afternoon...do you know what is says? It says "Failure is not an option! You control your destiny! OWN IT!" There's another on the fridge above the ice/water that says "How many glasses is that today?" And there's another pinned to a great pair of designer jeans hanging from the bedroom door "You ARE Fabulous!"

Now to the challenge...I challenge you to do one thing...one thing every day this week for yourself. Be selfish! That can be going for a walk, riding your bike, going to the gym, telling a friend about your goals, start a journal, drinking 8-10 glasses of water a day, pack a healthy lunch instead of going out, cutting back on sugar...whatever it is you decide. I challenge you to do some something for yourself to make you a better you! Are you up for it? Who's with me??? Let's get back on the bike already!

Goal Setting

2011-01-16T09:48:00.003-05:00

Goal setting is one of the key components to a successful journey and is today's topic.

Setting a goal can be challenging. Giving serious consideration to what you want to achieve and why will help your focus on you journey. But...there's always a "but" in there. How do you go about setting a goal?

Your goal should be clear, challenging, and realistic. Otherwise, you are setting yourself up for failure. We've all done this in one shape or form...hopefully we learn from our mistakes! My goal is to be fit and healthy. How do I plan to achieve that goal? I plan to change my lifestyle and lose 30 pounds by July 15, 2011(that breaks down to 5 pounds a month and is achievable) through clean eating and regular exercise. That's pretty clear and realistic, but how does that breakdown to daily living? By setting smaller goals and rewarding myself for my achievements, I will achieve my ultimate goal.

Think of smaller goals as stepping stones along the way, helping you see progress and feel good about the changes you are making. They help you stay on track, keep you motivated, and realize your goal is truly achievable.

Rather than trying to change everything at once, try setting one or two small goals each week. One thing I struggle with is drinking enough water, which is so important to the body for many reasons (we'll talk about hydration in another post). This week my goal is to drink a minimum of 64 oz (that 8 - 8oz. glasses of water) per day. My goal for the following week is to continue with my water and to eat clean all week. Week 3 goal is to drink my water, eat clean, and to exercise 6 days. You get the picture. Think of your small goals as building a foundation, one block at a time. Did you know it takes approximately 6 weeks to develop a new habit? If you find you are struggling, call a friend. Talking about your challenges can often help you get your hands around things and refocus on the task at hand.

Write your goals down and put them in a place where you see them every day. Take a minute at the end of each week to review your progress and the next step in your journey. It will help you "keep your eye on the prize"! Be sure to reward yourself for achieving your mini goals. If wellness, weight loss, or living a healthier lifestyle is your goal - a great reward for achieving your goals for the month might be a massage, a session with a personal trainer, new workout shoes, or a new piece of workout equipment - like a medicine ball. The reward doesn't have to be expensive or elaborate, but by choosing a reward that relates to your goal you are reinforcing the positive changes you have made.

Goal setting isn't something that you are just going to have a revelation about. It is something you need to really give consideration to and put into play. Be honest with yourself and set realistic goals that are achievable and you will find success. This can be applied to many aspects of life!

Future Topics...

2011-01-09T21:14:00.000-05:00

Some of the topics I thought might be interesting for future discussions are clean eating, hydration, goal setting, recipe sharing, etc. I am also considering doing a triathlon next year. Maybe that's another topic. This is your blog as much as it is mine. I welcome your input and topic suggestions.

Introduction to my journey and transformation...

2011-01-09T20:38:00.000-05:00

Welcome to the first post of "My Journey to be Fit & Fabulous"!

My name is Kimberly, and I have struggled with wellness and my weight over the years. I came to the point in my life last year where I no longer wanted to be the person I had become. Being healthy inside and out has to be my focus. I want and need it to be my focus, and I want to help others who have similar goals.

The reason I created this blog was to keep myself accountable and motivated along the way. My goal is to share my trials and successes so anybody who is thinking about getting on the road to their own wellness journey, or is currently on their journey, has a forum to discuss it. Maybe you can relate to my story, maybe you can't. Maybe you don't know where to start or how to stay motivated. Hopefully we can find that along the way...together!

Over the years, I have tried numerous diets, programs, etc. I lost and gained...it was a cycle that each time I gained a few more pounds. Managing my stress with Oreo's and fries wasn't the answer. I was tired. I was sad. I was just going through the motion of life. That's not living!

One evening, I was chatting with a friend. He mentioned a fitness program called P90X. I talked with him about it, did some research, asked some questions, etc. I soon found out other friends were doing the program and having great success, so I decided to give it a try. Holy Moly! Tony Horton nearly killed me the first week I followed his program. I was so sore my arm pits even hurt, and I could barely get my hands over my head to wash my hair! But I kept at it. I couldn't do but a few push-ups, but I did them. And before I knew it, I was doing a ton of push-ups. I was addicted to them (it's almost a sickness...ask anybody who's done the program LOL). I longed for the next workout...I was losing inches and slowly the pounds were coming off too. I added Shakeology to my program, and my energy sky rocketed. By the time it was said and the 90 days were done, Tony had whipped me into a more fit, much happier and healthier being.

Along the way, two things happened...some of my "friends" (or so I thought) weren't very nice when the weight started coming off. I started spending more time working out than hanging out with them, and I wasn't putting junk in my pie hole anymore. They made comments like "Oh, Kim won't eat that!" and so on, you get the idea.

The next thing that happened reinforced something I already knew. You need a good support group to help you along your journey...kind of like your own cheerleading section. I found a link on Facebook for P90X followers. (It is almost a freaky following of people who are hooked on the program.) I chatted with a number of nice people, but one person stuck out (in a good way, "I meant that in a good way" - any followers will understand this comment LOL). Her name is Alison, and we started chatting about our experience with the program. Out of it, I gained a great friend and someone I fondly call my WOS (Work Out Sister). She is a sounding board, a rock who keeps me motivated, and someone who I share my successes and struggles. Anyway, my WOS is one of the inspirations for this blog. Your real friends will support your decision to get fit and won't sabotage your efforts. If you don't have one in place, get one!

Slowly, I started skipping workouts. I was having some health issues, had surgery, and was not able to workout. Before I knew it...I'd completely fallen off the wagon. Old habits are hard to break. (Who put those ice cream sunday cones in the freezer??? And why does all that sugar and junk taste so good?) Well guess what? No more being tired, no more stress monster, enough is enough! Tony and I are back at it...I purged the crap from my cupboards and fridge today. It's time to get back on track. I can't change the past, but darn it...I can take control of the present and my future! I see how easy it is to be derailed, and I've learned I am pretty much an all or nothing kinda gal. I can't keep junk in my house. If I want a treat, I will have it out and maybe even share it with a friend. But I can not have it in the house...it's setting myself up for failure. Self-inflicted pain is the worst, and failure is NOT an option!

Today, I started back on program and am working to keep my commitment to myself. It's not easy, and there is no quick fix. You have to take control of your life and be accountable to yourself. You have to find what works for YOU, and don't give up until you do! (I am not a fitness expert and have no formal training. Anything you happen to pick up here is simply "food for thought". I am not here to say any one program is "it" or your savior. This is simply a forum about what I have experienced and what has worked for me. It's about learning from your mistakes (most likely you'll make a few along the way) and following the old cliche of "if at first you don't succeed, try try again!".) So, what are you waiting for...let's get going!