Start the new year right!

Some people love making new years resolutions and some hate them.  The other day I saw a comment on Facebook saying "brace yourself the new years resolution gym members are coming."  Meant to be funny but......

Here is my take on it:   if having a date like New Years or starting on a Monday or the 1st of the month ....... if that is what it takes to get you to take a step.   Make it!   Set that day as your start day and then make that second day and third and fourth....
I say AWESOME you are in the VERY SMALL percentage of people that actually take action!

Many people say they want to get in shape, say they want to lose weight but a big majority of them never follow through.  Many never walk through that door.  I was that person many, many times.

It took me one second to make that decision when I started my journey two years ago, really I mean it one second!  Sure you can go back and forth with: do I have the time? do I have the finances?  do I have the ability?  But it really just takes a second to TELL yourself.... "YES".  okay so if you speak really slowly or your brain is a little foggy it may take 1.4 seconds  The point I am trying to make is that all it really takes is a positive thought "yes I can,  I really can do it".  Forget what you have told yourself in the past and forget the excuses......... just say "Yes!"  I've gotten it down to .4 seconds,  I guess losing weight makes you think faster too, lol! 

It feels so good to have said yes, taken action and now see the results.  Now I am teaching others how to take action and get results!  I want everyone that is reading this blog to be action takers.  Make this time different, make this time count, make this time about YOU...... without excuses.

Find ANY gym, ANY program, ANY class that is going to motivate you to lead a healthy lifestyle.

If you want to try out the gym I train at..... awesome, but only if it fits what you are looking for.  Most of all I would love to hear that you took action......SOMEWHERE!

January 6th marks 2 years since I started this journey.  Yep, I was a new years resolution setter!   In 2 years I have lost over 100lbs, dropped my cholesterol 100 points, lowered my blood pressure and my resting heart rate.  I have rid my body of toxins, chronic inflammation, chronic pain, headaches, intestinal issues, heart palpitations and PVC's, I have increased my strength by over 50%, I sleep better, I handle stress better, I enjoy life, I am no longer clinically depressed and so much more.

This January 6th I will be spending it with a group of people that are action takers.  They have all signed up for our 6-Week-Body-Transformation.  I can't think of a better way to spend my night than to be surrounded by people that are beginning their own personal transformation.

If you are looking for a program and an opportunity and want to be in this group I can promise you a number of things:

1. You will have fun
2. You will lose weight
3. You will feel better
4. You will be a part of a group of people that are motivated for the same reasons you are

And lastly, if you come in with the desire to change and follow our program that we have carefully designed......... you will achieve all the goals you set for yourself, and that's a guarantee or your money back.  We are in the business to educate you about fat loss, about how to strengthen your body, burn fat and eat real nutritional food.  It's about walking out our door and having that strong desire to come back,  day after day.  It's about seeing results and setting new goals to further you on your journey.  It's about being part of a team.

If this is what you want..... it's a great opportunity and you should immediately click this link to sign up: Altman Fitness 6-Week-Body-Transformation
space is limited and we do have a deadline - you would choose the Non-Member option.

If this is not what you want, then again I encourage you to find SOMETHING that motivates you and inspires you to create a healthy lifestyle.  Nobody wants to feel cruddy, nobody wants to have access weight, nobody wants to have aches and pains.  And you don't have to feel that way.....you can do it, I believe in you!

Here's to an amazing 2014!

Jen

2 years, -100+ pounds and so much more!

A message to Michael

     Over the summer I wrote a blog post about a friend of mine (Barb and Michael Brandt) who is battling ALS.  Michael has been on the forethought of my mind this Christmas and rather than send him a private message, I decided to share it on here.  This is to you Michael, because I feel it is important not only for you to read....... but for others to read as well.


Sweet Michael,

     I just want you to know that I am thinking about you on the Christmas day.  I can't understand what a struggle it is for you today or possibly know the joy and sorrows you feel inside, but I do know that our mighty King does.
     Michael He knows you by name, you are His child and just as you shed tears of joy for your boys He is joyous as well.  And just as you would weep for your boys, He weeps....... for you.  Our greatest gift will be in heaven.... to live our life for eternity -- none of us know our time, but we can be sure of our path.  Be strong and mighty Michael....... you serve a big God!  Give Him your pain, give Him your worry and fears.
      You have a terrible disease that has stolen your mobility and physical strength but has given you the wonderful blessing of a strong mind, wisdom to share and a heart full of the holy spirit.  He is using you to impact others.
     You inspire me Michael and many others around you each and every day.  Your life is a gift, and as you and Barb have said.... Your disease is a gift.  This Christmas I thank God for the gift of you and Barb in my life.  Having you in my life has shown me His Grace, His love and His blessings.  Christmas is not about gifts, it's not about tradition, it's not about lights and trees and tinsel   .....  It's about purpose, it's about love and it's about Rejoicing.
      Merry Christmas Michael, I hope you know how much you are loved, how much you are celebrated and how many lives you have touched.  I'll see you soon my friend, I love you.

Jen

getting sick

It's that time of year when everyone is getting sick!   My kids included!  So I thought I would share some knowledge and information on what to do to prevent getting sick........  And let me tell you it is about PREVENTION.

Get enough rest:  Seriously you need your sleep.  If you are feeling overworked and overtired guess what... your body will have a hard time fighting off those cold and flu bugs.

Stress:  Yep we all have stress, some more than others.  It's important to keep it to a minimum, take action when stress starts to overwhelm you.  Write your thoughts down on paper, sometimes just taking an actual pen and paper out and getting it out gives you a different perspective.  Going for a walk outside taking big deep breaths.  Sounds silly I know but honestly it works!

Avoid Sugar, Fructose and Processed foods:  Yes they taste good and are so convenient but they are NOT going to help your immune system.  It is a proven fact that Sugar almost immediately impairs your immune system.

Up your Vitamin D level:  This is the absolute BEST strategy for avoiding infections of ALL kinds.  This is the single most important and least expensive action you can take.  You want 1500-2000 IU of Vitamin D daily

The best way to get Vitamin D is from safe sun exposure.  You can also get this from a safe Tanning bed (don't get mad at me here) or you can take it orally as a last resort.  Your body will produce 10,000 I.U. of Vitamin D in just 15 min of sun exposure.  What does safe sun exposure and safe tanning bed mean?  It means that you limit your time in the sun to 15 min or less uncovered without sun screen. But what about skin cancer?  Skin cancer is not caused from the sun, Skin cancer is caused from being burned by the sun and repeated sun exposure at high levels for long periods of time.  Even burning your skin one time can increase your chance of skin cancer.  Being responsible in the sun and or using a tanning bed wisely is safe and effective. I encourage you to do the research if you disagree.   And do NOT take this as a license to spend the day in the sun or jump into a level 3 or less tanning bed and fry your body.  I am not a physician nor do I claim to be.  Be responsible and educate yourself on this topic before sun exposure and tanning beds.  I recommend the book "The vitamin D solution"

Use Natural Antibiotics:  Some great examples of this are..... Coconut oil, oil of oregano and garlic.  These work like broad-spectum antibiotics against bacteria, viruses and protozoa in your body.  And unlike pharmaceutical antibiotics, they do not appear to lead to resistance.  This means that over time your body still uses them as a defense.

Lastly, even though we don't like getting sick and missing work and all that goes with it...... Getting sick once in a while is actually healthy for us.  It builds our immunity which helps us fight off the REALLY bad bugs and different types of cancers.  So don't be afraid to get sick, just take care of yourself and treat your body well.

Be well my friends!

Jen

Day 50.... Did I make it?

   I have been quiet on this blog for a while!  So sorry, life got a little crazy busy and I totally put posting on the back burner!  

I can't believe it's been 50 days, it has really FELT like 50 days but now that it's here it did go by fast.  So the answer is...... yes, I made it.  I actually made it last week on wednesday and then ended up with the worst stomach flu of the century!  On wednesday morning I hit 15 lbs loss in 50 days, then over the next 2 days of stomach flu I lost another 5! And I thought at 15 I had NOTHING left in me, who knew I had another 5???? 

I've spent the last 2 days rebuilding some of that water loss and what it has taught me: 

My body, OUR bodies do NOT like to function without food or water! And when you go from eating really low calorie highly nutritious food to nothing and no appetite, you kind of miss how nicely your body functions on those kinds of foods.  

I know it is going to take some time to get my gut back in order, get my energy level back and to feel really really good, but boy does food and water make a difference people!  I am so glad that I don't have the desire to but junk into my body.  And to think I use to be sick like this quite often, now I rarely get sick.  Treat your body well and it will serve you well - that's what I have learned!

I hope some of you were able to hang with it for the full 50 days!  I know I have spoken with a few of you in person and you are doing great.  Very proud of you!

I want to say I am super proud of some people that have recently decided to take a huge step towards changing their life.  Laura and Mary, you inspire me and I am excited to see your journey unfold.  You will remember this for the rest of your life.  

Jay and Kelly my trainers and dear friends...... thank you for all the added support and for motivating and encouraging me.  These last 3 weeks pretty hard,  would not have been able to get through without your strength! Thank you! 

My friends and family, you all motivate me everyday, with kind words, texts and hugs, thank you....

My sweet husband, gosh I love you and don't know what I would do without you.  You are my everything.  Thank you for sharing my passion and for doing these last 50 days with me, YOU inspire me.  Love you! 

....... on to the next chapter and next challenge........ what will it be????

Jen

Black Friday!!!!

It's black friday and I am so excited because Altman Fitness is offering some AMAZING deals!!!  I know I have been talking about these programs for a while now and I realize I talk about them A LOT, but it's only because I know....... without a doubt they work!

I know because I was that person that tried many other avenues that didn't work.  I know because I did these programs and I am now over 100lbs lighter.  I know because after a year of teaching these programs I see people lose weight, change their metabolism and most of all feel AMAZING!

I know because I see people every day that have changed their lives!

So if your ready to make a change, then I want you to take advantage of these amazing offers: click HERE 

Think about giving yourself the most amazing gift this year, the gift of health.

Blessings,

Jen

I RAN!

I RAN and RAN and RAN........ but it was so cold out someone took pity on me and let me run inside! Thank goodness! Thank you Kelly for taking the time to run with me!!!

Do you guys ever get in a funk?  I have 14 days left, that means I have been doing this for the last 36 days.... it's a long time.  The last few days I have been struggling with poor self talk and self doubt.  It seems to come when I'm feeling weak (makes total sense!) Right now I'm tired mentally and physically. I'm pushing hard to meet my goal by this friday, I have 4 lbs left so it's dig deep time!   The goal is to hit it this week because after this week my female body will start retaining water and weight loss does not occur for me.

When you start giving in to that poor self talk, nothing good comes out of it.......NOTHING!  You start manifesting negativity around you, incorporating the very people that are helping you and turning it into  something it's really not.  Is this making any sense to you?  A situation like this:  your going along in life feeling great and then suddenly something happens, you get injured, something goes wrong at work, you get the idea.  Someone says something very simple non-treating and YOU take it the wrong way.  You turn it completely the wrong way, then you start to focus on all the other bad things that seem to be wrong in your life.  It starts to manifest in to something BIG and you self sabotage OR this is what the old jen did.... you start to bring in other people to your pity party.

I spent the better part of Sunday digging out of self Sabotage and poor self talk.  It feels so much better to take the weight off and be positive and move forward.  Important lesson.... it happens, we all do it.  Acknowledge it, fix it and move forward.

Lastly, I want to publicly apologize to two very important people in my life that I know are trying to help me... Jay and Kelly you are the best and you are appreciated and sorry for the drama and negativity.

Have an amazing day everyone, it's not worth your precious time to be angry and bitter.

Jen

I Have to run!

I have to run tomorrow...... in the freezing cold...... on asphalt........ for 45 min.  Not only do I have to run tomorrow I have to run every day for the next 6 days.

Jay told me today, this is what it is going take to get to my goal.... hmmmmm REALLY?  I can think of much better things to do........ fly somewhere really hot and just lay on the beach and let the sweat/fat drip off my body,  watch a hilarious movie and jiggle the body fat off, suck helium... that MUST make you lighter right?  Coffee enema, laxative protein smoothie?

I have been having anxiety all day since hearing I have to run.... outside.... in the cold.....for 45 min.  I know what you are saying "it could be worse" "at least you have two legs to run with" "I love to run what's the big deal?"  Well if you could pick the worst thing for me to do to exercise........ it would be; run on asphalt....... worse........ would be for 45 min.... EVEN WORSE!........outside in the cold!!! Do you know what it feels like at 18 degrees to a girl that has lost 100 lbs of insulation? It feels like 20 below zero!  It feels like everything is going to freeze and fall off my body!!! HA HA!! That is what he is trying to do!  freeze my appendages and have them FALL OFF!  Good plan Mr. Altman, good plan!!!!

I WILL run tomorrow..... on the asphalt.....in the cold....... for 45 min..... I WILL..... UNTIL - I - WIN!

good day,

Jen

What does 100lbs look like?

So I have been asked by many of you "did you reach your goal?"  No I did not.....But last thursday I did quietly reach 100lb total weight loss.  I've kept it a bit quiet, one reason is because I am not at my goal ( I still have 4 more to go!) the other reason.... how do I explain?

It's like this, if you worked really hard at something for a really long time, like 2 years and suddenly you reach the ultimate.....the big kahunna.  How do you THINK you would feel?  Excited right? Yes, there is that element of excitement. 100lbs is a big deal, I of all people understand that.  I put in A LOT of hard work, a lot of sweat and yes a lot of tears along the way.  But there is another side to it.  One that I discovered after I hit 90lbs which was my original goal when I started.  Excitement.... and then what?   I put a lot of excitement and celebration into hitting my 90lbs and it was great; my friends, family and coach celebrated with me.  But the weeks that followed I did not expect to feel so sad and a bit lost.

So I did not want to make a big deal out of 100lbs.  I told my husband and my coaches.  That day was a bit of an emotional flood of accomplishment and it came over me when I did not expect it.  When I look back at this picture of when I started, I really don't recognize or even believe I looked that way.  I do remember EXACTLY how I felt and I remember how I felt when I took that picture..... This Time, This Time I have set myself up for success, I have invested in the best, I am committing and this time I WILL succeed! Succeed I did, I feel great, look better, I have a whole new long healthy life ahead of me and I am blessed by the people around me.

If you look at this and think "I'm ready, really ready" invest in your health, see the value in YOU and not in material things.... those things give you short term joy..... Good health gives you long term joy!

My 14 day  fat furnace deal is closing..... but you can still sign up for the next 28 day program with bootcamp.  Next one starts December 1st  click HERE to begin your weight loss transformation!

100lbs in 22 months!

HUGE THANK YOU TO:  My coach Jay Altman and Kelly Altman, my bootcamp trainer Christian Roseen, My family, All my friends who have pushed and encouraged me and to all of you who read this and become inspired to change!  Thank you!

sitting on the fence

What makes one person launch themselves forward and go after what they want, verses sitting on the fence watching, hoping that one day they could accomplish what they really want too?

I can tell you from my point of view what sitting on the fence looks like...... For years I sat on the fence, I would try to get down, I would tell myself "Yep this time it's going to be different!"  "I REALLY want to do it this time!" but I always remained in that same place.  I finally learned that I needed to STOP relying on the same people in my life to motivate me and seek out someone professional.

I quickly learned that if I REALLY wanted to make that change I was going to have to make myself a priority (meaning, my schedule had to change so that I controlled it, it does not control me).  It was going to take longer than a few weeks to change, it was going to take effort, it was going to hurt the pocket book in the short term.

Once I REALIZED the opportunity in front of me, I made that switch in my brain....... I launched myself off the fence and RAN!   I found someone that GUARANTEED results, I made sure it was a good fit and made sure his word was truth.   Honestly friends, it does not matter to me if you choose your local gym, a friend that's a trainer, take classes at your community center....... as long AS IT WORKS!  You have to like what you are learning, you have to like what your are doing,  if you don't.... it's not going to work.

I can tell you happily that today that I am 100lbs lighter!!!!!...... Jay Altman has been true to his word, I have more than exceeded my personal goals, I am a better person than I was 2 years ago and I am SUPER FIT!

I wish EVERYONE could have the same results, I wish EVERYONE could believe in themselves enough to want to jump off that fence and RUN, see the opportunity in front of them and TAKE IT! I know it's hard, I know it's scary but I also know it's WORTH it.

If you have been waiting for an opportunity to come along, if you are committed to making a change, I mean REALLY making a LIFE LONG change.... then pick ONE of these 2 opportunities:

Option 1: I'm considering offering this program to a small group of people who are interested in burning a lot of fat in 14 days.

So I'm calling it my "14 Day Fat Furnace system," but before I commit to doing a program like this, I wanted to see how many people would be interested in a 14 day rapid fat loss program like this.

If you think you'd be interested in joining my small group of "beta testers" and getting fast fat loss results in 14 days then Click Here  This program will start December 2nd-15th.

OR

The Bigger opportunity....... Let me hold your hand for 28 days.  I will get you set up on our Guaranteed 28 day fat loss program AND you can come workout with me the WHOLE time.  At an amazing price of $234.00  CLICK HERE to get in on this ONE TIME offer!!!

This is what I am talking about people...... SEE the opportunity and TAKE IT!!!

See you soon,

Jen

How do you learn best?

Good question right? How do YOU really learn best? I know for me I learn best by living it out.  By actually making the mistake, seeking out the answer and then applying it.  I will give you my most recent example and boy do I have many...... Since you are all so interested in food and weight loss I will focus on that.
     Over a week ago my trainer challenged me to change my breakfast. The mission... eat raw for 1 week.  He suggested a smoothie.  I understood the idea behind it, put amazing healthy simple ingredients into my body and see how my body reacted.  I was up for the challenge, not so hard right?  But to be honest, I did not think it would work, and I did not think I would feel full.  Wrong, wrong, wrong, wrong, WRONG!  Why is it, that sometimes what we THINK is experience in an area turns out to be INEXPERIENCE? I mean come on....... I've been doing this for a year and a half, I have MOST of the answers right?  Nope, I don't.  But I'm LEARNING!  And that is what is so awesome about life.  Just when we THINK we know most of the answers....... there is SO MUCH more to learn!
     Think back to when you were in your 20's, didn't you kind of think you had most of the answers?  Didn't you kinda sorta know what was best? But then life challenged you, maybe through a job, a marriage, kids... you get the idea.   NOW you really know don't you?  I mean your married and you have 2.2 kids and a career.......NOPE!  Your next challenge comes..... you lose your job, your marriage, your house, maybe your child, your spouse or a parent.  GROWTH happens, you LIVED it, you EXPERIENCED it.  Now you MUST have all the answers right?  NOPE! Your next challenge comes...... and out of that GROWTH comes!  You see you can live your life believing at each stage that you have all the answers,  OR...... you can be humbled by your own inexperience and look forward to new growth! I am humbled....... I hope I NEVER come across as a miss know-it-all, and I will always be honest,  If I don't know the answer, I will be honest with you and seek out the answer.  Cool huh?  Just think how much knowledge and life experience we will all have when we are 90!! I know with these raw shakes I am drinking I will at least make it to 90!!! Wait NO I'm going for a 100!!!!

Here is my current Raw shake recipe complements of Mr. Jay Altman!

I'm going to call it......
The Slim Jen

1/4 avocado
2 cutie oranges (remove skin)
1 handful of kale
1/2 cup raw egg whites
1/2 ripe pear
1 cup of water (or you could use almond milk)
Ice
Blend and enjoy!

It's Friday!!!

     It's the end of the week and we are 19 days into this!!! We have 31 days left!  Next thursday is HALF WAY. I must say it feels like SO LONG, I feel like we have been doing this for at least a month!
So what is your progress?  Are you setting short term goals for yourself to make each week?  I am, I set 2 lbs a week as my short term goal.  So far I have accomplished them, feels so good to make them than to make up for them.

My progress so far......5.5 lbs
Genes progress so far..... -11 lbs

     What has been my struggle this week?  My mood.  It seems to always come down to my mood.  I am going to put out just a little excuse here..... For women, well we experience a time of the month when we just get a little moody a little crazy with our cravings and some of us down right not fun to be around!!!!  YEP that is me, look out for about 3 days of every month I can be down right ornery!!   And sometimes it's worse than others, this time ranks about top 5.  So that's my excuse, a pretty poor one at that but never the less I am back on track and ready to demolish this goal.
What kind of excuses you do come up with?  Are they worthy of even admitting?

Who wants a yummy cookie recipe???

Pumpkin Raisin cookies!

Ingredients

1 cup all-purpose flour or Gluten free flour (costco)

2/3 cup old-fashioned oats

1 tsp ground cinnamon

1/2 tsp baking soda

1/2 tsp fine salt

1/4 tsp ground allspice

3/4 cup raw sugar

1/2 cup canned pumpkin puree

1/3 cup olive or coconut oil

1 tbsp pure maple syrup

1 tsp vanilla extract

1/2 cup raisins

Directions

Position a rack in the center of the oven and preheat to 350°F. Line 2 heavy large baking sheets with parchment paper.

In a medium bowl, combine the flour, oats, cinnamon, baking soda, salt and allspice. Stir to blend well. In a large bowl, combine the sugar, pumpkin puree, oil, syrup and vanilla; whisk to blend. Using a flexible rubber spatula, gradually stir the dry ingredients into the pumpkin mixture. Stir in the raisins.

For each cookie, drop 1 generous tablespoon of batter onto the prepared baking sheet, spacing the mounds about 1 inch apart (or use a mini ice cream scoop). Using moistened fingertips, flatten each to a 2-inch-diameter round. Sprinkle each cookie with a bit more raw sugar.

Bake the cookies until brown and a bit firm to the touch, 17 to 20 minutes. Using a metal spatula, transfer the cookies to a rack and cool completely.

Fat Loss is hard!

I keep saying to myself "fat loss is so hard!" there are those of you reading this that understand all that comes from being overweight.  The mental, emotional and physical pain from it.  Then there is the side that you reach when you have taken the fat off and still are not where you want to be.  That can be hard and painful as well.  That is when you have to look at the big picture.  Let me show you it.....
   
     Laying in bed this morning I was thinking about these next 4 weeks and how I am going to attack it and reach the ultimate goal.   Then my mind wandered to other people in my life.  People that are living with a terminal disease, people that are laying in a hospital bed in a coma, people that are aging and struggling with the lack of physical and mental control.  Suddenly my fat loss didn't seem so hard.  I mean really, I have a really high functioning body, mind and spirit.  I have a purpose and a dream.  I have a map of EXACTLY how to lose weight. And I have God that allows me to believe that anything is possible.   Weight loss is NOT hard...........Life can be hard.  And for those of you that are going through your own personal struggle, I commend you for staying positive, for having that spirit of life that encourages others to keep going especially for encouraging me.........you know who you are.

     Those of you that are in this 50 day challenge, or in your own challenge to lose fat..... Fat loss is not hard, see it for what it is: an exciting journey to better health and a better life, one that WILL impact others on multiple levels.

Stay strong, stay committed and most importantly.........

stay positive. 

   
Have an amazing day!

A new favorite smoothie my kids LOVE!

Cookie dough Smoothie
1 cup almond milk
2-3 pitted madjool dates
1 Tbl coco powder
1 cup ripe pear (skin on)
2Tbl of coco nibs
1 scoop protein powder OR 1/3 cup egg whites
5 Coconut ice cubes (pour frozen coconut water into ice cube trays and freeze)
Blend with high speed blender and enjoy!

Random thoughts from a former fat girl

Okay lets have some fun, I need to get myself to laugh.  These are the stupid things that run through my brain occasionally, okay maybe more than occasionally..........

• Where does the fat go?  No really where does 100lbs of fat go?? I've had some poop that floats, must be fat in that right?
• How much is really a cup? things like raspberries. does it mean tossed into a cup? Because if I "firmly packed" them I could fit a WHOLE lot of them into a cup.  Same thing with blueberries and strawberries! 
• How much does your poop weigh? - I seriously think a colon can hold 2-3 lbs.  which could make or break my final goal day.  - sorry Mom, she hates the word poop! 
• Future smell-a-vision: Would it be possible to one day pipe scents through your TV or computer?  It would be an awesome way to curb those hunger attacks without actually having the food in your house.  Think about it.......bacon -mmmmm if you could just smell some bacon cooking.........and maybe add in a juicy burger, can you imagine that smell right now? I know your mouth is starting to water, now add in...... a piece of chocolate cake! ahhhh yes! Oh my gosh I just invented smell -a -vision "curb your appetite without all the calories" okay I feel better urge over! 
• Actual packaging: What if they acctually packaged food for what it really is, would people still want to buy it?  Like - vegetable oil could say "high cholesterol in a bottle" or a can of Red Bull - "anxiety, diabetes, high blood pressure and gut rot in a can" okay I know some of our are not laughing right now, your actually a little ticked off at me that I put a damper on your red bull, it's OKAY we ALL have our thing! 
• When your exercising: and your working so hard it feels like your lungs are bleeding....... are they actually bleeding? My trainer says no don't be silly, but I think he's totally wrong on this one, I can FEEL the droplets as they enter my mouth and want to hack up my lung!
• At almost the age of 40 when performing "sumo squat to chair" and your trainer is yelling "get your butt lower" - does that mean if I dislocate my hip I get out of ever doing them again?
• Why when trainers say "10 more seconds"...... it's really more like 15 or 18 more seconds, do they do that just to get every little bit out of you?  I would NEVER do that! hahahaha!

Okay everybody have a good day! I am feeling much better! Rock on to our goals!!!!

I'm MAD

     AGH!!!!!!!!!!!!!!!!  I am so MAD!!!!  This blog is about being real so here it is........ I'm mad, NO I'm actually pah hissed OFF!   It's been 8 days since the scale has moved EIGHT let me repeat EIGHT days!!!!  I was on a path that was leading me directly under 150lbs this week, and right now.......... I am sitting at 151lbs.   Seriously, I am just so MAD MAD MAD and FRUSTRATED!
     When you are so focused on your weight loss and watch everything with your food how often you exercise, and then to NOT see results.......  It starts to weigh on your thought process!  In my mind I keep dwelling on the fact that I've done something wrong, I've put too much fat into my body, even if it's healthy fat, it was too much!  And now, it sits in my body and it sits and sits and sits there for a LONG time.  This has happened before and it takes a week for it to filter out for me and TIME IS TICKING!!!!    I know this sounds like crazy talk and what's the big deal?   The big deal is I have a REALLY SWEET MARK II CAMERA on the line, that's the big deal!  There are a small few of you that will understand this..... When you  are working really hard, I mean really hard at weight loss for  a long period of time, to the point where you are so focused that you know how your body reacts, how it is going to gain and lose weight only to see your hard work without result --It's frustrating.
I purposely did not write anything Monday because I was worried that putting really negative comments on here could disrupt progress.  But ultimately I decided it's better to put the reality of weight loss and ALL THAT GOES WITH IT  on here as well.
     What to do in this situation?  Cry, no I mean it cry it really it does help.  Kinda lets out some built up emotion - okay check.  I tell my family to back off me a bit right now, all I need is for someone to be joking and trying to be funny - yeh, no,  so not cool with me, puts me right over the edge.
I personally try to withdraw a bit, I don't like to be around people when I feel like this.  I do some quiet time; reading, praying, watching motivational videos.   It helps if you can stick to it and tell yourself "just get through today"
What I do know is.... this  is all normal but it's also important to not stay here.   Frustration MUST to lead to ACTION.  What is my action step?  Go back to the basics, go back to what I know to work for me and MY body.  I need to walk the hungry line, I need to stay focused and not let my temptations get in my way even if they are healthy options.  Stay focused and DO NOT let the small distractions in my life get to me.  Are your feeling frustrated?  If so, what are your action steps????

spinach salad

Raspberry Spinach salad:

cup of spinach

grilled chicken breast

10 rasberries

small cucumber diced

toss with aged balsamic vinegar

It's friday!

     Whew, did you make it through halloween last night?  Or do we need to do damage control?  If you fell off a little, it's okay today get back on it!  DO NOT let it snowball -- that is a weak mindset and you are all stronger than that!
     I don't know why I like fridays as my official "how am I doing day"  maybe because the weekend can be hard to get through and Mondays seem like a fresh start day.  Who wants to weigh in  on a Monday?

     We are 12 days into this 50 day challenge.  I want to start by telling you a few things before I tell my progress.   I have some things that motivate me and keep me going.  One of them that is super easy is..... Music.  I dont' know what it is but for me putting on some high energy music gets me going.  If you currently wake up and have the house quiet I challange you to get up tomorrow and put some HIGH ENERGY music on and see how your mood changes!   My current playlist:

• Best I ever had -gavin DeGraw
• Best day of my life - American Authors
• Treasure - Bruno Mars
• Alive
• Overcomer - Mandisa
• Lucky Strike Maroon 5
• Beautiful - Ben Reactor
• So What - Pink
• Nothin' but a good time - Poison
• Let's get it started - Black eyed peas
• Move like you stole it - zz ward
• Get to work - Britney Spears
• Light it up - OneRepublic
• My songs know what you did - Fall out boy

Other tips.... Watching motivational videos on youtube motivate me.... You can search that title and you will come up with 100's of really good ones.  One of my favorites right now:  give it all you've got  you guys have got to watch this! 

But what motivates me the MOST....... all of you!  I get  a lot of messages and comments that I motivate you and inspire.  The reality of it is.... YOU inspire me!  YOU push me to keep working hard, YOU motivate me to stay on task and not give in when I just get so sick of pushing toward fat loss.  So THANK YOU! Thank you for your kind messages, thank you for reading this blog, thank you for taking this challenge and working hard and believing that YOU can do it.

By progress this far: -5lbs  Gene -10lbs

Mostly I want to know YOUR progress!!!!!! Weight, inches, percentage, how you feel, what inspires and motivates you?????  Give me all you've got!!!!!

Oh and one last motivation...... the OLD me over 240lbs.......Motivates me to NEVER go back always move forward! - thanks sis

It's turkey time!!!

     I am excited that it's almost November! Why?  Because I love Thanksgiving, I love that it brings everyone together....... oh who am I kidding I LOVE the food.  Okay Okay I love being together too and I love the tradition that we have with both our families.  But I really do LOVE the food.  Turkey with mashed potatoes and gravy and stuffing and squash and green beans oh my gosh my stomach is speaking to me!  I'm hungry! No, I'm not hungry just craving..... GUM ...... I NEED dessert gum!

     Okay, whew saved!  Okay, so what am I going to do this Thanksgiving?  And who's dumb idea was it to put out this 50 day challenge over the greatest holiday feast known to me?  Oh..... Me.  So WHAT THE HECK am I going to do on Thanksgiving....... I.....have....... know.........idea.....

     W A I T, I do know.....  And it could also involve YOU as well!  What better way to start your Thanksgiving morning than to start it with me?  Okay maybe it would be a better motivator to say you could start your morning by putting in a workout that will allow you to still eat that amazing turkey dinner!  Yep I'm totally speaking the truth.  Altman Fitness is putting on it's annual "Burn the fat, Feed the hungry".  You guys...... I love this program, I was a part of it last year and it is SO MUCH FUN!  You get an amazing workout, your donations go to an amazing organization: Second Harvest, and you get to be with a huge group of people that are as excited to be there as I am.
     All of you that are in this with me for 50 days...... I challenge you to show up and workout with me on November 28th and if you do.... I promise you can have your turkey dinner and not derail your progress.  And those of you that are out there reading and taking it all in and want to make a change...... Here is your first step...... step..... step, you can do it.  Don't make excuses, throw the turkey in the oven just before you leave and when you get home you will have the satisfaction that you can enjoy that amazing dinner.
Click here to donate and sign up for this great cause! Thursday, November 28th  BURN THE FAT FEED THE HUNGRY
4 weeks from today I hope to see you all there, I will be teaching the 9:30 class!!!!

In honor of fall and upcoming Thanksgiving I am going to list my favorite Pumpkin Protein Smoothie


1 Cup of  unsweetened vanilla Almond milk
1 scoop of protein powder or 1/3 cup egg whites
1/4 cup canned pumpkin - make sure only ingredient is pumpkin
1/2 tsp. pumpkin pie spice
4 frozen cubes of almond milk or coconut milk
blend together and enjoy!

Calories

Those pesky little things, which can quickly turn into big things!  Do you count calories?
That is the question... my answer I do and I don't.  I do when I am focusing on fat loss.  I also get on the scale everyday and lots of people debate over these 2 things.  I will leave it up to you to decide what YOU want to do, but I will explain why I do it this way.
     2 years ago I had KNOW IDEA how many calories I was consuming or what calories really even meant for that matter.  The only thing I knew was that the average person should have 2,000 calories a day.  If you were to ask me then how many calories I THOUGHT I was eating, I would have told you "oh about 2,000 a day"  Now that I know what I know, I was probably averaging 3,000+ calories a day.
     Calories matter.  Simple as that, and for those of you that are close to my age...... 25.  Okay kidding 31..... OKAY 39!  Calories really, really matter.  We don't have the metabolism of a 20 year old.  Most of us still eat like we did in our 20's or maybe we've decided on smaller portions but  we make up for the calories in alcohol consumption.  We don't exercise like want to because, who has the time? Between working 40+ hours a week and a family your tired and you just want to go home an RELAX, right?  What I am trying to say is:  your probably noticing a change in your body NOW because of how you are TREATING it now.  Calories matter!
     Right now I have 10 pounds left to lose.  It's hard..... I mean really, really hard.  I am sticking around 1,000 calories per day (I do not recommend this for you, you should figure out your own calorie intake to lose 2lbs per week)  I have to make choices like..... dressing or no dressing?  It always happens half way into my day I discover I am at 500 calories and I want olive oil with balsamic on my salad.  Olive oil (which is a healthy fat) has 118 calories per Tablespoon.  I like to get carried away with my dressing and do a little more so it may be more like 170calories.  170 calories... JUST FOR A LITTLE DRESSING on my salad! Oh what I could do with an extra 170 calories....  Let me tell you!
I could have:

• paleo bar
• protein shake
• 14oz of carrots (thats more than a bag!)
• 23 cups of spinach
• 2 1/2 cups of raspberries
• 2 cups of blueberries
• 3 cups of strawberries
• 5 cups of my homemade chi tea latte
• 2 whole eggs

     For me calories matter and that is why I count them when focusing on fat loss.  When I am not focusing on fat loss, when I am trying to maintain my weight....... I don't count calories.  But I do know approximately how many calories I am consuming on a daily basis.  If I start to see the scale move up quickly I need to start looking closer at my calories.  For you counting calories might not work, you will just have to decide for yourself.  I will say when you start paying attention to calories it's a little shocking...... Starbucks mocha grande frappe, 370 calories! OUCH!

     The scale.... I choose to get on the scale everyday when fat loss is my focus because it motivates me.  It motivates me in 2 ways:  If it does not move.... I work harder.  I look at what I can change in my diet to get it to move.  It might be that I have to adjust my carbohydrates or cut back on my healthy fats.  When the scale DOES move.... look out!  Celebration at my house.  I am a HAPPY MAMA!!! and that motivates me to KEEP GOING!  For YOU it could be totally different, the scale could push you into a bad mindset.  If this is the case don't get on the scale everyday. You could try weekly, or you could try doing measurements or doing a body fat analysis.  You have to decide what motivates you and keeps you going!

Healthy Fajitas! 

2 Chicken breast with
no salt fajita rub:
1 teaspoon chili powder

1 teaspoon cumin seed
1/2 teaspoon oregano
1/4 teaspoon red pepper flakes

1/2 teaspoon garlic powder or dried garlic

cook your chicken in a skillet with small amount of coconut or olive oil.
Remove and cut into cubes or shred

Roasted red peppers:
cut in half cleaned and placed on a cookie sheet in oven at 500 degrees
cook for 30 min until peppers are wrinkled
remove and let cool slightly

Add back to your pan the chicken,
1/4 cup corn,
1/4 cup black beans.
heat through

spoon mixture into red peppers and top with:
cilantro
diced tomatos
avocado cream (1 avocado, 1/2 cup greek plain yogurt, 2 limes squeezed - mix or blend well)

Have fun with it and add your own favorite healthy ingredients!!!!!

Who are you becoming?

     In every moment of your life you have the power to choose who you are and who you are becoming.... like my blog states: A Journey To Become Mended.  I chose a path that was laid out for me long before I even knew it.  This journey has happened in small ways and big ways.  Small ways like focusing on the conversations I hold, the thoughts that I think, the way I honor my commitments, the practice of telling the truth and being present with myself.  Being mindful of the care that I bring to my daily actions.  Correcting my actions immediately when they are less than desirable.  Allowing myself to be brave in moments when weakness pulls from deep within.
     And in big ways like closing in on a 100lb weight loss, lowering my cholesterol 100 points and reversing my pre-diabetes.  Motivating more people than I could ever imagine in this past year, some of you through this blog.....Going from 1 pageview last November 14th to over 11,300 pageviews today.
I feel blessed.  
     If you look at the people in your life, are they people that support you?  Are they people that encourage you to push beyond what you ever thought possible?  Or are they pulling you back to that self you left long ago?
     It takes courage to face the truth about who you are, the choices that you make and the life you desire to live.  I encourage you to look at every area of your life and ask yourself: am I growing mentally, emotionally, spiritually?  I have discovered that sometimes you have to make that tough decision to let some things go.  Release the things, habits and behaviors that no longer serve you.  You can be special, you can be AWESOME...... you just have to give yourself permission.

     It takes a level of self love, of dedication and determination to live out your greatest life.  I encourage you to do so, because it is so AWESOME!

You can be awesome!

Awesome Applesauce Oatmeal muffins

1 cup old fashioned oats (not instant)
1 cup almond milk
1 cup gluten free flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites 

1 teaspoon baking powder 
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
raisins or nuts (optional)

Soak the oats in milk for about one hour. 

Preheat the oven to 400
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan.

Bake for 20-25 minutes or until done.

Did you make it through the weekend?

     It's been one week since we started this 50 day challenge.  That means we only have 43 days left!!  So how did you do? Did you eat exactly as you wanted too?  Did you have a few times when you found it really difficult?
     I was faced with 2 family events this weekend that could have derailed my eating.  But I went in FULLY prepared.  I brought my own meals with me and brought back up snacks.  So for me I was completely successful and it feels really good not to give in to temptation.
      The hardest part when you are trying to take weight off at this stage of the game, is that you really have to be perfect with your eating.  Gene is losing  quickly because,well....... lets be honest he is a sugar addict.  He loves his soda and his cookies and sweets.  When you strip that out, you will see big losses initially.  That weight loss will start to level out and slow down. For those of you that are in that stage DON'T get frustrated and give up!
     Most of us put in a really good day of eating, step on the scale and expect to see results right away right?  I mean you put the time and effort, in you want to see results!  I know I do, and it can get really frustrating when you eat really well for 3 or 4 days and the scale still does not move! AGH.... I hate that!!! That's when your mind will start to play tricks on you.  You start to say things like "I've done really well these last few days and nothing has changed, so I might as well have _________ "  Or "What's the point of doing all this work when it doesn't pay off?"  I totally know what you are thinking, I've thought it.  I've wanted to give up, I've wanted to just throw it in.  But I can tell you this...... weight loss does not happen over night.  You have to give up that desire for instant gratification, put your time in..... I mean a lot of time and effort in..... and eventually, you WILL see progress.  I PROMISE!!!!!!
     I also want to remind you that it's not just a scale that determines your progress.  You can do measurements, you can have body fat analysis done.  What was most important for me was to see the progress in my health.  In 2 short weeks I noticed I was not getting headaches,  I was not getting migraines, I was sleeping better,  my energy was slowly improving.  These changes will be subtle, you should take note of them.
     Symptoms like those listed above are not "normal" not everyone lives with them.  Funny I thought is was a normal part of aging.  NOPE! It's your body trying to tell you...... Your doing something wrong. If your having these symptoms don't kid yourself by saying "I eat healthy" healthy can mean so many things to many different people.  Listen to your body, make small changes and then ultimately enjoy the reward of having a healthy happy body!!!

This is one of the meals I had prepared this weekend:  Spaghetti squash, low sodium tomato sauce.. (this one is from trader joes), ground turkey.  For dessert: 1/2 apple sliced with cinnamon

How is everybody doing?

I have a little progress to report:  My husband is down 8 pounds as of this morning and I am down 2 pounds! Wha hoo!  It really feels good to finally be on a nice progress in the right direction and not this up and down slope.  So far the temptations that have come my way have been tolerable like my son eating chips in front of me and my daughter that HAD to get halloween candy already - chocolate! But I have been strong and held it together!  and yes I do let me kids have those things in moderation.

How about you? I know a lot of you are following along and have your own goals, so I hope you are sticking to them!  If you have fallen off Big or just a little.... it's fine!  It totally happens, the trick is to get back on it!  Here's a good way to start:  I want you to say right now.... " I can do this, I am in control of: what I eat, my thoughts, what I say and how I react"  I know it sounds silly but it can be empowering.  And when you tell yourself you can do something it sets off a chain reaction in your body that physically your body will respond to.  Try it!.... come on TRY IT!

"I can do this, I am in control of: what I eat, my thoughts, what I say and how I react" 

Good!!!!! Now let's plan what you are going to have to eat today:

Breakfast needs to start with a protein - eggs, bacon, protein smoothie. Now add in a little carbohydrate for energy - oatmeal, sourdough bread, potatoes.
If your following me on my strict diet -  today I made 1 egg and 1/3 cup of egg whites. Then I had leftover squash that I made yesterday so I made it into a pancake shape and put it in the skillet with a little coconut oil.  Tasted pretty good!
Snack: Lets have a balance you could do celery and PB, apple and PB, greek yogurt with a few nuts.
If your following me on my strict diet - I would have a half protein smoothie, or a bit of chicken with brown rice.
Lunch: again balance and add in those veggies if you can, pick a protein: chicken, fish, beans, beef, turkey.  My favorite is a cobb salad. YUM!  Easy on the dressing :)
If your following me on my strict diet - Chicken burrito bowl is my go to in a pinch because I always have those ingredients in my fridge and freezer ready to go.
Cooked chicken, brown rice, spinach leaves, fresh salsa, a few black beans and onion.  mix it all together and you have a top notch lunch.
Snack: Go for something you like just make sure it follows these rules, nothing processed (not in a bag or a box and has a very short list of ingredients) it contains either a healthy protein or a healthy fat.
If your following me on my strict diet - I would pick half an apple with cinnamon, 6 almonds.
Dinner: hmm burgers are good, leave the bun off, wrap it in lettuce.  It's really not necessary to have that bun I think it's a Minnesota thing, we always think we have to have bread wrapped around everything like a sandwich or a hot dog or a hamburger.  Really not necessary.... totally cool to eat it without.  I saw this saying the other day "eating healthy is the new sexy" I totally agree!
If your following me on my strict diet - I would eat broiled white fish with some lemon and rosemary.  mixed vegtables: yellow squash, zucchini, peppers, and onions cooked in coconut oil.

I am taking a little break from blogging over the weekend. Stay strong and push on through the weekend!!!! And let me know your progress so far!

this is butternut squash  1 cup = 82 calories not bad!!
I have about 1/3 of a cup here

scrambled egg whites and butternut squash