Struggles & Setbacks

Well hopefully by this point in the Powerful Life program you are feeling some sort of momentum: maybe you are eating less, working out more, maybe you are happy because you’ve lost weight or you just “feel” better in your clothes, maybe you have had a total change in your eating habits, or maybe it’s the first time in your life that you’ve ever consistently exercised!  Whatever it is, I hope you are seeing some change in the right direction!

I have found in my own personal lives that I’ll be heading down the right track, feeling good about my right choices, weight loss, exercise intensity, etc., and something will happen.  Here are some of the examples of setbacks that have occurred in my own life over the years:

·         In 2009, had lost over 50 lbs.  In 2010 I stopped nursing and gained back 5lbs (no big deal, right?).  Soon after my thyroid got a bit screwy and my DR couldn't get my bloodwork right and I gained 10 lbs in a very short period of time.  THEN, we moved and I packed on another 5 from the move.  I gained 20 lbs in a short amount of time.  Setback?  For sure!

·        A few years ago, I was in a great groove with Jazzercise, coming 5 to 6 times a week, loving every bit of it, and then suddenly I injured my knee had had to COMPLETELY stop Jazzercise for 6 weeks until the inflammation went down.  It was so discouraging to me.  Major setback.

·       Right before I got pregnant with Knox I had started running on my off-Jazzercise days and injured my foot to the point that I could barely walk.  Irritating, yes.  Setback?  For sure!  I had to take some time off of teaching till it got better!

Now I can go on and on with little setbacks, and you can probably think of some of your own struggles that have set you back.  The birth of a child and the weight gain that came with it.  A job loss that sent your regular exercise routine spinning.  A health change that made losing weight hard, etc.  A sudden injury.  All these things are setbacks and they WILL happen to all of us.  The difference is how we deal with the setbacks.

For me, the fast 20lb gain that I experienced in 2011 is (almost!) back off with a lot of hard work.  The knee injury that sidelined me from Jazzercise drove me to a 1 month pool membership where I did laps to keep my endurance up without further injuring my knee.  It allowed me to re-enter Jazzercise easily when my knee felt better.  The running injury healed itself with time & patience.    

The difference between someone that has lost weight or reached their health goals isn’t that one didn’t experience setbacks and the other had setbacks.  The difference is the way one responds to the setbacks.  You can choose to power through hard times or you can choose to give up.  We have talked a lot about our attitude throughout the last month.  What will your attitude be when injury or struggle occur?  Will you give up or will you allow the struggle to create more character?  We are often the people we are today because of the hard times that we have made it though. 

I am not a person that is naturally going to be thin without trying hard.  Sometimes I feel like looking at food makes me put on a pound J.  It runs in my family.  I have an aunt that had gastric bypass last year and has lost 250 lbs.  I could easily be her if I wasn't careful.  But I look at what my weight struggle has taught me and I’m so much the better for it!  My health is great, my endurance and ability to exercise is better than it’s ever been, and my knowledge about good and bad food choices are ONLY because I HAVE to know these things in order to keep my weight under control.   My weight struggles is one of the best things that has ever happened to me, in a way! 

So keep in mind that every setback, struggle and injury can either throw us off the path for our goals or make us stronger.  Also keep in mind that we should expect setbacks, injury or otherwise.   None of us are exempt from having them.

I’ll end with a quote by Bob Green (Oprah’s workout guru):

“Temporary setbacks will occur.  It’s your choice whether to keep them temporary or to make them excuses for why you failed.  These challenges can either strengthen your self-esteem or take away from the gains you have already made.  It’s important to know that setbacks happen naturally whenever you push yourself or try to change your life.  They are life’s way of asking: “How much do you really want this?” 

 

Can’t think of a better way to end the post than with that.  Have a powerful week, friends!

Real Stories: Tiffany

Tiffany is a great gal, long time Jazzerciser, that has been smaller and smaller every time I've seen her!  I asked her if she'd share with us her story of what motivated her to lose weight and be more healthy.   Like I mentioned before, I think hearing from REAL people that have been where you are is so helpful.  Her words are motivating to me, and hopefully to you too!


I started having a weight problem when I was about 16.  My Dad would give us gas money and I would fill the car half up and use the other half on junk food.  I have a huge sweet tooth…the vending machine was my BFF in High School! My Mom was always onto my sisters and me about our weight because the “skinny” gene does not run in our family and diabetes and cancer does. I guess that just made me mad, so I would eat and eat.  I realized at the age of 18 that I had to get this under control!   I lost 17 pounds with Weight Watchers just before entering college before the Freshman 15 hit. I ended up working for Weight Watchers for 5 years while in college. I quit right after I got married, and had a desk job and sat, and would eat and eat…gained all the weight I had lost and more.  I gained 70 pounds with my first pregnancy, lost half of it, gained more with my second pregnancy, then lost it again.  A few years later I gained a lot of weight back after I got a divorce. I would walk 3 miles a day, but didn't really watch what I ate.  I was a single mom trying to survive! 

In 2008 I married an amazing man that has helped me so much with loving who I am.  I am a stay at home mom, and while I was trying to survive my husband's deployments for the military I kept myself busy taking care of my kids and volunteering for several organizations.  Two months after my husband came home, August 4th, 2013, I decided it was time to take care of myself.  I cut my volunteering down to 1 organization and jumped in with everything I had. I choose a weight loss coach that I knew (Woodall Weight Loss Solutions) in guiding me on the path to eating right, and Jazzercise as my exercise program. With the help of my husband and children I have lost 48 pounds! I have 2 pounds before I hit my goal of 50 pounds! When I started on August 4^th I weighed 196.8, and about a size 12.  I now weigh 148.8 I wear a size 5. (I tried on shorts for the first time and it was a glorious moment…I cried in the dressing room LOL).  I weigh less now than before I had children.

Left: Tiffany, last summer Right: Tiffany, today, 48 lbs thinner!

Wow, that's quite a change.  What is one of the biggest things you've learned about your eating habits through this process?

I have learned that I cannot eat junk and sweets every day!  I love desserts and appetizers! I have a “cheat” meal (dinner & dessert) on Saturday.  This has been my saving grace. I wanted to lose this weight so bad that I had to mentally prepare myself to change a lot of things.

What's does a typical day look like for you?  

I eat about 4 portion-controlled meals per day.  I use my old weight watcher books as a guide for my portions.  I eat a lot of vegetables, I limit my fruit and eliminate most sugars.  I try really hard to listen to my body and continually change it up so I don't get bored and I don't let my body get used to one thing.  I love pineapple & cottage cheese for breakfast, and for lunch I love salads and anything fresh.  I hand write everything down. I know that there is many apps out there, but I like the old fashion way (lol). I do use an app called ”Track Weight” to track my weight.

What is your favorite "on the go" food that helps you prevent poor choices?

I love raw nuts  (I like to mix the nuts, you can get nuts without salt added in the Rockbridge Hy-Vee self-serve section).  I also love protein drinks! My fav protein drinks are the Premier Protein 100 Calorie Snack Size Shakes from Sam's club…already mixed and I can grab them on the go.

What do you do at restaurants to stay on track?

Unless it is my cheat meal, I have everything planned ahead of time.  Take my own salad dressing, spray butter, cinnamon, and Skinnygirl Organic Stevia. I ask for no rolls (the servers look at you like you are nuts). I order 6oz steak, or a 6oz piece of chicken. I order a sweet potato dry, and even my salad dressing dry.   My husband and kids think it is hilarious, but I take it all in a cute cooler bag and nobody even says anything! 

When life is hard & stressful, how do you stay focused?  

I plan my weeks out on Sunday. I plan when I am going to drink my water each day to what my family is going to eat for dinner each evening.   Speaking of water, I drink 5-20oz bottles of water, YES 100 OZ of water a day (I bought a 20oz Tervis cup @ Hallmark and I just refill it). The best time to drink my water is when I am driving:

• #1: Take the kids to school...drink a glass,
• #2: Driving to jazzercise...drink a glass,
• #3: I keep a bottle in my car for after Jazzercise to drink when I am driving home
• #4: Drink a glass when I am getting ready
• #5: I drink a glass when I am sitting in the pickup line at school, and by the time I get the kids home I have all my water in for the day! 

I was adding flavor drops to my water and then realized that stuff as a lot of sodium in it, and was causing my hands to swell at night. The kids loved to help me plan how I was going to get my water in for the whole day. I would pick them up from school and they would ask what number I was on for the day. LOL! It took me a few weeks to figure out what worked best for me.

  

On average, how much are you exercising each week?

I started off attending Jazzercise 6-7 days a week.  When I hit the 40 pound mark, I was doing 5 regular Jazzercise classes to two Strength 45 classes.  I was having trouble fitting the Strength 45 into my schedule, so I went back to 5-6 day a week of regular Jazzercise, and it is working. 

You have kids.  How do you balance the meals? Do you cook two different meals, or do you cook the same for everyone?  Do you have junk food snacks in the house?  Anything to share in terms of balancing mom-life/kids and weight loss?

I did cook two separate meals when I started on this last weight loss journey. Now I just watch the portions, and eat what my family does. 

I have children, so yes, we have a small section in the pantry of junk food. I think everyone can have a little treat every so often….for my kids, its after school.  I have my "treat" (1/3 cup of raw nuts and my protein drink) while I'm sitting in the car waiting for them to get out of school.  By the time we get home from school I don’t want any sweets.  I plan ahead!

Do you have any mantras or mottos that you repeat to yourself when you are feeling down, discouraged, or unmotivated?

"You can do this and you are going to love it when you are finished!"

"You might not like it so much now but you will in the end…I promise!"

I kept reminding myself that, "In my house you don’t break a promise!"

I did a lot of praying and asking God for strength. I really wanted this! 

Tiffany Before, 20 pounds, 30 pounds, 40 pounds thinner!

Thanks so much, Tiffany.  The change is so amazing!  Is there anything else you'd like to share?

You just have to listen to your body…I am always changing it up week after week…I try not to let my body get used to one thing.  I like to call it a lifestyle change and not a diet!

Keep your goals small.  Don't look at the whole picture at once.  I had to lose 40-50 pounds, but I told myself, "I am going to lose 5 by {this date}",  "20 pounds by Hawaii", etc., and I shoot for that…I allow myself new pants and shirts at certain big goals.  I make it a game…its fun! When I hit 40 I finally bought new pants…finally! 

What an inspiration you are, Tiffany!  Thanks so much for taking the time to share with us!  

Planning For "Cheating"

This class is about molding our habits so that we can live a healthy, balanced life.  Not just a healthy, balanced month.  And the reality is, we can stick with perfect eating habits for so long before something comes up.  There will be birthday parties, weddings, work parties, vacations, etc. that will interrupt our regular eating habits.  We have to decide how to handle these events, so that we don't blow our healthy eating on a regular basis.  Yet, at the same time, we don't live in a vacuum.  Life happens, doesn't it?  

Usually, when I know I may encounter a difficult eating situation (catered wedding, work lunch that is planned for me, etc), I have to decide on one of three options (there may be more than three, but these are usually one of the three ways I go):

1. I don’t worry at all about what options will be available; I eat with reckless abandon, and then feel regretful about it later.
2. I eat before I go, bring my own healthy options if possible, and limit myself severely, and drink a lot of water.  During the event I may feel deprived, but afterwards I don’t feel regretful, rather, victorious.
3. When I know an event is coming ahead of time, I can eat very carefully all week, including the day of the event.  I plan to splurge a little bit on my most favorite treats, within moderation, and then return to my regular eating following that meal.

Which option do you think works best for all of you? 

I know for me option #1 does not lead me to feeling very good physically or mentally. 

Option #2 is sometimes necessary when we have a lot of luncheons, tricky eating events, etc., in a short period of time.  We can’t splurge at every meal, or it’s not a splurge!!!

Option #3 is to really watch your caloric intake and food choices all week leading up to the event, knowing that you are saving any splurging or treats for the event.  The day of the event you eat as carefully as possible.  Before leaving for the event, eat an apple and almonds (anything that will help you to not be ravenous).  When at the event, you pick your MOST FAVORITE dishes or desserts (not everything that is put before you) and you STOP after one helping.  NO PICKING, NO SECONDS, STOPPING WHEN SATISFIED!

Option #3 allows for a little “cheating”, while still staying within reason.  You will leave feeling satisfied, you won’t be deprived, and you won’t (hopefully!) be regretful. 

Let’s face it—if you do a very restrictive diet with no room for cheating or splurging you will feel overly-deprived and eventually “fall off the wagon” big time…sometimes for good.  So, in every effort to stay on track, let’s “plan for cheating”!

Remember this--our culture uses food to celebrate everything.  We use it to entertain, it is the central part of a lot of social gatherings.  This is ok.  There's nothing wrong with enjoying life.  But if we use the excuse of every gathering and celebration as a chance to over-eat or eat unhealthily, we won't  be as successful as we want to be.  We need to pick and choose the most important events and foods.  We have to learn to become selective!

And lastly, always keep in mind its ok to not eat at an event.  Sometimes we feel obligated at family or social functions that we have to eat or we are going to offend people or look weird.  Most people don’t really care that much if you do or do not eat…and also remember, it’s calories going into your mouth, not theirs….so if you feel pressure to eat because of social obligations, feel free to say, “I’m in a program right now and I am committed to losing weight and being healthy.  This ______________(fill in the blank dish) looks soooo wonderful, but I know if I start eating it I won’t stop, so I better pass this time.”  Or always feel free to blame it on your doctor.  “My doctor says I cannot have foods with high sugar” (etc).  Sometimes putting the blame on a medical professional will generally be more respected.  

Telling ourselves "no" sometimes is a healthy exercise.  Living in balance is healthy as well.  We need to decide what is the most important to us!  I know I can go to a wedding reception and I can enjoy dinner and skip the cake, because I don't like cake that much.  I don't feel that deprived not eating the cake.  You, on the other hand, may adore wedding cake and want to make other sacrifices in your week to be able to enjoy cake.  That's fine!  Just learn the fine art of telling yourself "no" and choosing your most favorite foods as splurges and cheats. 

You can do this!   

Real Stories: Colleen, part 2

Do you remember meeting Colleen the other day?  

Colleen (middle) looking fabulous & happy

She has a great story of slowly changing her life, over time, from unhealthy to much healthier.  Colleen is the perfect example of what we are trying to do in Powerful Life.  We want to empower you to live a more healthy lifestyle....for the rest of your life.  Not just for 6 weeks :-)  Colleen is a great example that change that is real change takes place over time. Her journey, really, is just beginning!  Colleen has so many great things to share with us that I decided to break up her interview into two parts.  So, without further adieu, let's hear from Colleen:  

We all have plateaus in our weight loss.  How did you stay motivated?  What did you do to bust through your plateau?

I like to periodically try something new. Back in September, I downloaded the Couch to 5K app and completed the program.  I actually ran some races, and it got me over the plateau hump and helped blast through a particularly stubborn 10 pounds.  Little challenges like that help.  When I first started, losing weight, my friend and I decided we would ride our bikes to Hermann...that extra goal made us log miles and make healthy choices.  I'm excited for warm weather again...the offers many opportunities to be active and healthy!

You've had a major loss, with the passing of your sister and have experienced pain during the last few years.  When life is hard and stressful, how do you stay on track?

I'm not really sure...I believe that exercise is necessary every day, both for my physical and mental health, and I just do it.  I don't go insane with it every day, but I do it.  If any thing, losing my sister is motivating, because she was a healthy 49 year old who died suddenly of a blood clot in her lung...to add to that, my mom and her mom both died of strokes before age 70. (Mom's sister also died of a clot in her 50s). We now know that there is a genetic abnormality in our family that causes us to clot.  I was already health-conscious, but now that I've tested positive for 2 genetic mutations that affect clotting, so I am even more diligent about walking more in my job, guzzling water, and maintaining a health weight through exercise and healthy eating.   It isn't easy; stress and loss tax the body in ways I never realized.  I have to let a lot of things go undone at night to go to bed at 9, and sometimes getting out of bed at 5 is a real chore, but I just have to do it.  I keep it a priority.

What is your favorite breakfast?  Lunch?  Dinner recipe?

I usually have a smoothie for breakfast: 1 c milk, 1/3 c. frozen chopped spinach, 2/3 c blueberries, 1 scoop all natural chocolate protein powder, 1 T chia seeds...all blended until smooth.  It offers me a good balance and refuels my muscles after exercise, since I work out early in the morning.  My favorite weekend breakfast is an egg omelet with a grapefruit on the side.

Lunch: In the winter I like lean chili with a side of vegetables (two cups of cauliflower, etc)  I make it in big batches and freeze it.  In summer I like a turkey sandwich on Ezekiel (sprouted grain) bread and vegetables (tomatoes, etc.)  

Dinner: Fajita bowl!  I make a big batch of chicken fajitas: chicken breast, mushrooms, onions,  and peppers all sautéed.  I top it with Wholly Guacamole and a spoonful of greek yogurt (it tastes like sour cream) and a little shredded cheese.  I also like chicken curry made in the crock pot or a simple piece of meat and a side of vegetables.

Do you have any mantras or mottos that you repeat to yourself when you are feeling down, discouraged, or unmotivated?  

Haha.  Not any that I say out loud...but I think to myself, "If I eat like everyone else, I'll look like everyone else."

"Failing to plan = planning to fail," applies to meal planning, too!

Since you've been at this for so long, what else would you like to share?

My other tips are pretty old-hat....I drink a lot of water...probably 2-3 gallons per day, and most of it before 5, so I can sleep through the night.  Dehydration makes me tired.  I mix it up by adding some crystal light packets (normally, processed foods are a no-no) 1-2 times a day, and drinking lemon water.  

Rest is important. I sleep 8-9 hours every night. (I don't have kids...I probably sound like a jerk right now!  I'm sorry!)   I am better prepared to make good choices if I'm well-rested.  It helps me set up my routine, which is necessary for me.  I used to think I would get bored eating the same foods, but when I evaluated what I ate, I already ate the same foods...they were just BAD foods.  

I like to listen to nutrition podcasts to keep me motivated, too.  They keep me focused. I'm a big proponent of exercise, but it won't undo bad eating habits.  We don't expect exercise to undo to lung damage from smoking...why should it undo the damage of poor nutrition...?

Finally, diligence pays off.  There were times when I would do everything right and it didn't make a difference. I make myself keep on it. 

Colleen, thank you so much!  Would you mind sharing an easy recipe with us?  

Well, I copy a recipe straight from this blog.  The recipe is funny, but really good!  Also, I use bags of peppers and onions from the freezer section.

Did y'all know you were working out next to such a treasure trove of knowledge?  You guys need to hang out with this gal more!  Again, Colleen, thank you!  You've been so very helpful!  

Real Stories: Colleen

There is nothing more motivating, inspiring, and helpful to me than real life stories, of real people that have fought the battle of weight and have acted on making their life healthier!  One person that I think exemplifies this is Colleen.  She has been Jazzercising for several years now, and it's been amazing to me to see her melt away over time!  I'm going to share her story in two parts, so you can learn as much as possible from her choices.  If you've never met Colleen, you should!  She's 100% awesomeness.  Instead of listening to me talk, I'm going to let Miss Colleen Share with you her story.  

Colleen (left) 3+  Years Ago

I yo-yo'd up and down a bit in college...all of that sitting around and snacking wasn't good for me. Several times, I felt frustrated; it was as if my weight was completely independent of any healthy eating or exercising behaviors.  At one point, I joined Jenny Craig, and that taught me to eat vegetables (two cups with lunch and supper) to help satiate me.  It also taught me to eat 6 times a day to even out blood sugar and maintain my energy.  (Eat and lose weight...WHAT?!!!)  That was my first "ah-ha" moment.  It also taught me I better learn to do that on my own, because there weren't enough bucks in the world to keep that program going!  

My second was going to Jazzercise (I promise I'm not just saying this because this is for a Jazzer-audience).  It was the place of fitness I never knew I wanted.  People are so friendly and inviting, and the workout is so much fun that it doesn't seem like a workout. I can get a full-body workout without having to coordinate anything on my own or fit several kinds of classes into my schedule. We're also fortunate that the Columbia Jazzercise Center has so many classes!  (I go in the morning at 5:45 AM.  3 years now...I can't believe it!) 

I was a size 20, and currently a 14 is baggy.  I have a bunch of 12s in my closet ready to go for my next bit of loss.  Over the last three years I have lost 50 pounds and maintained it. 

{Pardon my interruption--Sarah here--Notice she didn't lose 50 pounds in 6 months!  It's taken consistent time, effort, & lifestyle changes!!!}

Colleen Today

Colleen, What are some lessons you've learned about your eating and habits that has made the biggest difference in your life?  

Hungry Colleen makes bad choices.  She gets take out every single night because she is tired and there is nothing to eat at home.  I make better choices on the weekends when I am rested and refreshed.  So, I pre-plan meals, grocery shop, and make as much as I can ahead of time. I eat whole foods with lots of fresh fruits and veggies and meats.  I have close to the same foods every day, with dinner having the most variability.  Eating on a consistent schedule keeps me from mindless eating, and I often track what I eat.  Right now I'm on a cycle where I eat the same foods every day, so I'm not tracking.  But, I did for 2 years, and it made a difference!

On average, how much do you try to exercise in a week? 

Right now, 7-10 hours a week. That probably seems excessive, but I sit at a desk most of the day.  I like to exercise in the morning so I can check it off my list. I like to exercise in the evening time, because it feels more like a leisure activity.  Normally, I aim for 10-14 hours a week, but right now, I'm teaching in the evening, so I don't have as much free time.

What is your favorite "on the go" food that helps you not eat badly when busy?

I pack snacks everywhere I go. My AM snack is always 10-15 almonds, and my afternoon snack is greek yogurt with berries and walnuts...I have insulated lunch boxes, so I can always take food with me. I also like hardboiled eggs...chips, candy, stopping to eat something just isn't allowed. 

What's your trick(s) when eating out so you don't go overboard?

My main trick is to plan ahead.  I usually get a salad with lean protein, cheese, nuts, etc...not a big pasta bowl.  If I plan ahead, I don't need to look at the menu and make a bad impulse choice.  I don't go out to eat very often, so if I do blow it, I remember that to get back on track immediately (the next meal)

Occasionally, it's nice to splurge on a glass of wine or a drink when out with friends, but it can be killer for our weight loss.  How do you balance fun & healthy choices in the alcoholic drink area?

I limit alcohol to special occasions with friends.  So, that usually equates to 3-4 times a month.  My other rule is dessert or alcohol with a meal, but not both.  I usually limit myself to 2-3 drinks.  For me, alcohol is a downward slope.  I make bad food choices when I drink, I stay up to late...you need to go to bed on time to Jazzercise at 5:45 AM!  Alternating water and alcoholic drinks helps to slow me down, too.  

Ok Ladies, isn't she inspiring? Amazing?  Want to hear more?  Stay tuned for part two!  

Thanks for sharing Colleen!!! Read part two of her story here.

When The Scale Does Not Cooperate

Hopefully by now you are feeling a little bit of momentum from the Powerful Life program.  We've said it many times, but I want to mention again: the scale is not the only determining factor in our health.  It is one, of several things we can look at to track our health and fitness.  Other things are inches lost, looser clothing, more energy, feeling better, etc.  In fact, I was talking to a fellow instructor the other day, and she told me that her weight is only 4 pounds different than when she started (she was at a healthy weight when she started Jazzercise), but she is 3 sizes smaller!  So, remember, if you are not overweight to begin with, you may not see the number change as  much as you'll see a change in all areas, adding up to a huge change for your life!  

If you honestly feel like you are not seeing progress, here are some ideas of areas where you may need some pretty honest evaluation with yourself.  

How’s Your Eating?

When someone comes to me frustrated or confused about their weight loss this is normally the first question that I ask, and often people’s least favorite question.  We know the truth: eating has a huge impact on our weight.  We all have different bodies and what is good for one isn’t good for the other, so always talk to your doctor first….but here are some things to look at in the eating category.

--Are you writing it down?  Are your tracking EVERY bite that goes in your mouth?  Or do you just think you “eat well” and don’t need to track? Sometimes I “think” I’ve eaten well until I go to write it down and look up the calories and I realize I didn’t do as well as I thought.  Or I realize at the end of the day I have not had near the servings of certain categories of foods that I should have had.  If you are not consistently writing it down, do it this week.  It will make a difference.  If you bite it, you write it.

--Are you weighing and measuring your food?  We've gone over this a lot, but I want to mention it, yet again.  Sometimes we start out strong and then we think we know and we don't do it as much or as consistently, or as exact.  Weigh, measure, be specific with your journal.  Don't bring me a journal that says, "yogurt and granola".  Measure the yogurt & granola.  Calculate it before you eat it.

--Be smart with your restaurant choices and with eating out.  Did you get to read my last post about restaurants?  If you missed it somehow, it's a great reminder of the things we can do to help ourselves.  If you are eating out a lot, I can guarantee you are going to have an extra challenge to your weight loss and health.  It's way too easy to overeat and eat unhealthily when choose fast food or restaurant food a lot.

--So, with that in mind, are you planning ahead?  Plan your meals ahead of time.  If you know you have a busy day, don't wait until noon on your busy day to figure out what you are going to eat for lunch!  Please work in advance, and you'll make such better choices.  That includes restaurants.  If you know you have a lunch date, plan ahead what you'll eat at the restaurant, it will help you make a good choice.  

--Are there extra BLTs in your life?  BLTs=bites, licks, & tastes.  This is something I have to be careful about.  Do taste your soup 10 times while you are making it, but don't count it because it's just a little bit?  Or do you finish the few bites of mac & cheese that your kid left behind?  Or do you make a sandwich, and just take a lick or two of peanut butter to "clean the edge" before you screw the lid back on?  Do you portion yourself out a serving of dinner, but then pick at the leftovers on the table?  These things add up to calories, and servings of food!  You really need to be honest with yourself with the nibbling.   

-Are you eating enough fruits and vegetables?  Fruits and veggies are nutrient-dense food that allow us to feel more satisfied and are low in calories.  What more could you ask for?  Pair an apple with a few almonds and you have a very healthful, low calorie, nutrient-rich and nutrient-dense food that will fuel your day!

-How is your water intake?  Often times we confuse thirst for huger, and we end up eating when we just need a glass of water.  Drink your water!  And realize that soda and coffee can’t replace good, old fashioned water.  So, drink up!

How is the Exercise?

--You need to be moving!  Really you need to exercise 5 days a week (or over 250 minutes of vigorous activity per week) to really make good headway towards losing weight.  I realize that some weeks are busier than others, but know that working out 1-2 days a week is great, but less than what is recommended.  When you have a week that you can’t make it into Jazzercise 5 days, consider other things you could do—walk the stairs during your lunch break, take a walk with the dogs or a friend in the evening, etc.  Jazzercise is a fabulous, well-rounded, intense hour that is pretty irreplaceable, but don’t forget there are other ways to move when your schedule won’t allow Jazzercise!   

--The intensity of your workout makes a difference.  Do you do Jazzercise with all you have, or are you just there to “check it off your list”?  Think about how you can get the most out of your exercise.  You are a busy person, I know, so don’t waste that time!  Try to work harder each time you exercise.  Give yourself goals, for example:  “Today I’m going to try to suck my tummy in for as much of the hour as I can”, or “today I’m going to try to do 50% of the class at high impact”, or “Today I’m going to try to give that instructor a run for their money”.  Jazzercise can burn up to 600 calories in an hour (for real!), but the actual amount burned is up to you.  A “lite” workout isn’t going to be the same….and don’t assume that just because you show up you are doing your job.  You’ve really got to push yourself!  

How is your attitude?

Do you speak positive words to yourself?  Do you tell yourself you can do it?  I felt helpless and hopeless for years in the weight loss category and I honestly think that it had a lot to do with why I couldn’t lose weight.  I told myself I could not do it, so it was a self-fulfilling prophecy for me.  But when I finally woke up one day, and realized I was worth it, I could do it, suddenly I got determined, the weight started falling off, and I felt better and better with each passing day.  Don’t feed yourself negative thoughts….they won’t help, but I can almost guarantee they will hurt you in the long run. 

We have received emails from some of you throughout this time with your goals, your results, your struggles, etc…and I want you to know we are so impressed with your perseverance and progress!  Some of you have really fought through these last few weeks…I know it’s not easy, but it will pay off!  You are doing a great job, keep it up!  If you have any questions, please feel free to let us know.  We are here for you.  And we are so proud of you!