The Body Image Hypocrisy

I watch the same morning news show on a fairly regular basis. This morning, the stories and their juxtapositions illustrated the biggest challenge we are facing when it comes to fitness: the body image hypocrisy.

A story about how a celebrity stays in shape (read: keeps her perfect body) after 40, the narrative running in the background as we watch her pose for a photo shoot in bikini bottoms and stilettos. The next story, the “magic mirror” in IKEA, asking women to rate how they feel when they look in the mirror. The vast majority of women choosing less-than-favorable options, and then being reduced to tears when the mirror says, “No, you’re good enough.” The next segment: steals and deals on anti-aging products for your skin. AND HAIR. Because now we have to worry about our hair looking old?

I see this happen with my clients. A woman felt great about her own progress, until she saw a 20-something former gymnast bend herself in half, every guy in the facility captivated. Her face fell, and she looked at her feet and said, “I’ll never look like that.” Others look disparagingly at their mid-sections and say, “it’ll never be flat…”

Underwear companies and cereal commercials try to empower us to be proud of whatever shape we are. Seems like a really nice thing, and I bought in until I realized they are still profiting from this perpetual feeling that no matter how hard we work, we will never be “perfect.” We won’t have flat bellies and toned whatever. But we’ll eat that cereal because it also suggests that if we do, we’ll lose weight.

The message is not to embrace your shape or your body. It’s to settle for it. The line is so thin and grey, but ultimately, we’re not getting at the root of the problem. We’re telling the 95% percent of the population who will never look like society’s ideals to settle. We’re the C students of body image. “Well, if this is the best you can do, then, we’re proud of you…  sorta.” 

But we don’t mean it. We don’t really mean it when we say, “You’re a size awesome.” Because the focus is still on the size. “You’re not a size 4? Oh, well, that’s ok… you’re a size… uhm… AWESOME!” It’s a false message of praise. Because those women are still being forced to focus on their size. It’s a constant reminder of what they aren’t.

I don’t have a solution. I don’t know how you change an entire society’s perspective, unless they want to change. Because we can say we’re all about embracing our individual shape, size, age, but we’re still buying anti-aging serums, we’re still buying gimmicky videos and pills and weight loss systems because they are tapping into this insecurity and “solving” it. We’re not shifting our focus to healthy living and healthy aging. We’re latching on to every false promise of weight loss. Gluten free, because you’ll lose weight.  Paleo diet, because you’ll lose weight. This serum so you’ll look younger. Don’t age! Don’t be fat! But if you are… well, it’s… fine…I guess.

Five Benefits of Meal Planning

Changing our food habits can be challenging. There are so many things that go into proper nutrition, and an awful lot out there to choose from. But spending a few minutes each week designing a game plan can save you in more ways than one.

1. It’ll save you money: Going into the grocery store with no plan at all is a recipe for disaster, but even with a shopping list, you may be spending more money than you need to. By planning all of your meals for the week, you’ll only buy the items required to prepare those meals. Match up your plan with sales and coupons, and you’ve got a double bonus on savings.
2. Avoid impulse buys: Wandering up and down the aisles trying to remember what you need sets you up to buy impulse items—especially if you shop hungry! These items tend to be snacks or comfort foods that cause trouble when they’re in the house. If it’s not on the list, don’t buy it.
3. Variety is key: Buying the same things over and over means eating the same things over and over. Boredom can lead to cheating. With meal planning, you can ensure you’ve got plenty of different veggies, protein sources, and flavors to keep it interesting and healthy.
4. What’s for dinner? Coming home to an empty fridge or a fridge full of leftovers can tempt us to eat out or order in, a sure-fire way to waste money and eat poorly. Knowing what’s on the menu for the week makes it less challenging to stay on track. Additionally, you should plan your meals around your schedule. Make a simpler dish later in the week or on an evening when you might get home later. If you’re tired, you’ll be more willing to fix something simple.
5. You know exactly what you’re eating: Eating out or picking up pre-made meals makes it incredibly challenging to know the true content of your food. But when you’re the creator you know exactly what is—and what isn’t—in your dishes. Avoid the excessive sodium, additives, and calories in pre-made food or restaurant dishes. 

As a bonus, track your spending and calories to see your savings and progress. Happy shopping!

Sharing Success: Anjeannine's Story

Learning about other people’s success can be a great inspiration to your own health and fitness journey. Anjeannine has lost more than 100 lbs. since 2011. Her success story is inspirational, and a fantastic example of why I love what I do so much. Read more about Anjeannine’s story here:

I was losing weight on my own, but had plateaued at 235. I reached out to my old high school buddy,

May 2011

 Nicole DeFelice. She had become a personal trainer, so I knew she could help. She gave me some helpful hints on what I was doing wrong. The she set up a weightlifting plan, food diary, and measurement diary.  I followed the plan strictly. She read the measurements and the food diary and tweaked certain bad habits that I had, particularly my Luna bar addiction.

June 2014

Eventually, my clothes began to fit looser. I don’t know when exactly I lost 40 pounds because I stopped weighing myself, but, I did go from a size 18 to a size 14. One of Nicole’s tips is to not obsess over the scale, which has helped me enormously. I would weigh myself almost every other day. I was obsessed with the scale. Now, I know when I am losing inches by how my clothes fit. 

Nicole’s outlook on fitness is based on her belief that you should be preoccupied with making life changes, to live a healthier lifestyle. Her plans are easy to read and follow. She is very hands on, and easily accessible when you are having a binge moment. I don’t think I would’ve gotten past my plateau if it wasn’t for Nicole’s help. If you can’t afford an expensive trainer at the gym, Nicole’s no-nonsense approach to getting fit is the way to go.

For more information on how we can create your successful fitness plan together, click here. 

Snack Attack: 5 Tips for Choosing Wisely

One of the biggest challenges we face when changing our food behavior is controlling snack habits. The phrase “healthy snack” poses a multitude of challenges and can be incredibly misleading. Following these tips will help you get your nibble fix without destroying your calorie count and nutrition efforts.

1. Portion control: With the exception of crudités (that’s fancypants for cut up, raw veggies), “healthy snack” doesn’t mean you can eat as much as you want. This applies to fruit, nuts, trail mix, and other options. Be mindful of the serving size. Most foods come equipped with a serving size on the label. For fresh fruits, it’s easy to look up a serving size. With fruits such as apples, oranges, plums, or peaches, one piece is typically one serving. Other items, such as berries, should be measured or counted out.  One of my favorite resources for nutritional data is http://nutritiondata.self.com/. Not only does it give you calorie and nutritional data on foods, but it allows you to compare amounts to make a decision on how much you’d like to eat. Grazing on a great big bowl of nuts, grapes, or berries is a sure-fire way to tack on too many calories.
2. Read the label: Fresh fruits and vegetables, and plain, raw nuts are pretty straightforward when it comes to what they are made of. But packaged snacks can be misleading. It’s important to not only examine nutritional information, but ingredients. A good rule of thumb: if you can’t pronounce it, don’t eat it. Even items that claim to be “all natural” can have odd ingredients, chemicals, and other additives that you don’t want. Sticking with basic, original-form foods is your best bet.
3. Check your watch: Is it the 3 o’clock slump? The post-dinner munchies? Boredom nibbling? The time of day can help you choose the type of snack you want—or choose to not snack at all. The mid-afternoon snack should be something that will boost your energy (without a crash later). A handful of trail mix is a great way to boost your energy and your brain, and will be a great source of fuel for your after-work gym session. Evening and boredom snacking can be tricky, so this is the best time to reach for those fresh veggies or for nothing at all. Eating too close to bedtime can interrupt your sleep. Boredom snacking can lead to binging and packing on too many unwanted pounds. Drinking tea or water can help you determine if you’re really hungry, or just looking for something to do. If it’s been too many hours since you’ve eaten, you’re likely hungry for real.
4. Meal-planning: Snacking should be a part of your overall food plan every day. Just as you should be planning breakfast, lunch, and dinner, you should be including your snacks and using your other food choices for the day to weigh your options. If you’re a little light on the greens for the day, use snack times as a way to get more veggies in. Skimping on the protein? Choose your almonds or cheese. Snacks need to be part of your balanced eating habits.
5. Stay hydrated: Thirst is very often confused with hunger, so be sure to stay hydrated. This healthy habit can prevent you from over-snacking. Making sure you get at least 64 oz. of water a day is a must! You can also snack on foods with a high water content, such as cucumbers, tomatoes, or green peppers. They’re refreshing and low in calories.

Snack happy, snack healthy! 

Accountability: The Jawbone® UP24

Accountability is a key component to successful life change. Some people choose a personal trainer or a life coach; others choose support groups, blogging, or other peer-supported environments. And some choose to simply hold themselves accountable, which can be the most difficult choice of all. Fortunately, there are many tools out there to help keep you accountable.

I have been using the Jawbone® UP24 for about three weeks now, and overall, I think it’s very effective. The UP24 app syncs right to my phone (which is Android, but it works with iPhone also), and I have everything in one place. That’s my favorite aspect of this device: one-stop shopping.

The device tracks three things: steps/activity, sleep, and food. It has its own tools for these categories, but syncs with many other popular apps, so if you’re already using one, it’ll simply sync up and you won’t have to do much. Setting it up is incredibly easy, as is charging and updating the software. It comes with a special USB device to connect to your computer, but communicates with your phone via Bluetooth.

The steps/activity tracker is very useful, and fun if you’re a competitive type. You set a step goal, and it’ll track all your steps, tell you the percentage you’ve completed, and even encourage you to up your goal if you consistently meet it. You can also set a stopwatch during exercise, and simply tell it the type of workout you did and the intensity level, and it’ll calculate your calories burned. It also tells you your resting burn, active burn, and then total burn for the day. You can also set timers to make the device vibrate, reminding you to get up and move around.

The sleep tracker is a real eye-opener (pun very much intended). Sleep is an integral part of living healthy, and so many of us sacrifice too much of it. When you can see the impact your sleep is having on your goals, it can be motivating to get into bed a bit earlier. It tracks the total percentage of your sleep goal, your deep and light sleep, how many times you wake up, and how long you’re awake.

The built-in food tracker is my least favorite. I do like that it gives you a “food score,” which is a score (out of 10) on the healthfulness of your food choices, but the actual food logging tool is not only hard to navigate, but it’s incredibly inaccurate on nutrition data. The good news is that it syncs with MyFitnessPal, which is a far better, far more comprehensive food tracker. UP24 also recently added a weight goal aspect to the food tracker, so you can set caloric intake. While it’s a bit disappointing to have to use an outside app for the most important component of healthy living, it’s not so inconvenient as to be a deterrent.

UP24 also gives you fun little tips, motivational messages, and even cautionary words every day based on your progress. Today it told me to be mindful of my 4.8/10 food score (in my defense, I’m on vacation), and to keep tracking to make improvements. It encouraged me to surround myself with healthy friends to increase my chances of staying healthy, and it challenged me to take 12,009 steps today to beat my 7-day average.

With the exception of a few minor annoyances, this was a worthy purchase. If Jawbone can clean up the food tracker database and make it more accurate, it’d be near-perfect. You can even sync it with your social media accounts to share your information with your friends and family. It’s versatile, inconspicuous (just looks like a cool bracelet), and user-friendly.

Happy tracking! 

Chicken Cacciatore

A healthy twist on a traditional comfort food.

Ingredients:

4 thin-sliced boneless, skinless chicken breast cutlets

1 large onion, thinly sliced
2 medium zucchinis, sliced in 1/4-inch slices
1 large can of Trader Joe's diced tomatoes
2 tbsp extra virgin olive oil
Salt & pepper to taste

Directions:

Heat olive oil in a large pan over medium heat
Add zucchini slices, cook for 3-4 mins
Add onion slices, cooking until onions and zucchini start to soften
Add entire can of diced tomatoes, and mix thoroughly
After about 5-7 mins, "bury" chicken cutlets beneath tomato mixture
Cover pan, and allow chicken to cook 3-4 mins
Turn over chicken cutlets, cover, and cook another 3-4 mins

Serving size: 1 cutlet topped with generous portion of tomatoes, onions, zucchini

Tip: Vegetarians can use the tomato, onion, and zucchini as a sauce with pasta or spaghetti squash

Two-Bean Turkey Chili

With cooler weather upon us, we tend to crave heavier, warmer food. This turkey chili is rich in comfort, but low in fat and calories!

Ingredients:

1 lb ground turkey
1 medium onion diced
1 15-oz can diced tomatoes
1 15-oz can tomato sauce
1 15-oz can dark red kidney beans drained
1 15-oz can pinto beans drained
2 tbsp extra virgin olive oil

Directions:

In a large sauce pan or shallow pot, heat the oil
Add diced onion, cooking until almost translucent
Add ground turkey
When turkey is cooked through, add diced tomatoes, tomato sauce, and beans
Stir ingredients, and season as desired with cumin, chili powder, and black pepper
Reduce heat to simmer for 60 - 90 mins, stirring occasionally.

Serving size: 1 cup

Tip: You can use any beans you like, or reduce to one can of beans for a thinner chili

Workout of the Week: Tabata

Tabata training is high intensity interval training using either one or a variety of cardio movements. Get an awesome cardio workout using tabata, especially when you're short on time. Just 20-30 minutes will blast plenty of calories and fat!
 
To create your tabata workout, you'll need a timer or a stopwatch.
Use 60-second intervals: 40 seconds of work, 20 seconds of rest.

Circuit 1: 10 rounds: Jump rope
Circuit 2: 10 rounds: Burpees
Circuit 3: 10 rounds: jumping jacks

*Tip: You can mix and match, alternate, or use just one movement. Choose your favorite or most challenging exercises to increase difficulty.

Variety: The Key to Staying Motivated

Staying on track with your fitness goals can be tricky. Although there are a variety of life ingredients that can distract you, one of the most toxic is boredom. Boredom gives way to skipping redundant workouts, cheating on redundant meals, and falling out of the good habits you've been working to create. Insure your motivation and dedication by changing up these elements:

• Goals: You shouldn't just think about your big-picture, end goal. You also need to think about the milestones in between. If your end-goal is to lose 20 lbs, set a goal to the first five, and make sure it's realistic. Don't set a goal to lose 5 lbs in a week. It's not realistic or healthy. You should also set goals beyond weight loss. Set goals for strength and fitness, too. For example: hold a plank for 1 minute; run a mile without stopping. 

          My current fitness goal: To do an unassisted body weight pull up.

• Workouts: Taking the same classes, using the same equipment, or following the same program day after day has various negative effects on your progress. First, it gets boring. Second, your body gets used to it and you get fewer results for your efforts. Changing up what you're doing and how you're doing it is critical. Change things up every 3 to 4 weeks. There should be some constants in your workout to track your progress, but where you can change things, you should. Do different types of cardio, try new/different exercises, mix and match them... the more muscle confusion, the more results!

          My variety in workouts: Mixing up the cardio exercises in my tabata workouts.

• Food choices: Eating the same things day after day is a sure way to find yourself cuddled up on the couch with a bag of chips. Find new and different recipes, try foods you've never eaten before, and eat seasonally. Fruits and vegetables that are in season tend to be more flavorful. Don't be afraid to eat something new. The worst thing that could happen is you don't like it. Have fun and be creative with your healthy diet. 

          My favorite seasonal food: Spaghetti squash.

• Music: As silly as this may seem, your playlist could actually be holding you back. It can become as routine as that class you've been taking for 2 months. If music is what gets you going, make up several different playlists for different activities. For high-energy cardio, choose songs that really make you want to dance or move. For weight training, choose songs that inspire you to work hard. Seek out new music, ask friends for suggestions, and keep your playlist as fresh as your workout.

          My mixed playlists: Dance/pop music for cardio, hard rock/metal for weight training.

• Partners: Find friends or relatives who have similar goals to yours. Plan to workout together on some days, while on others enjoy the time alone. Having a partner exponentially increases your change for success. You motivate and encourage each other, and you bring different ideas to your short- and long-term plans. 

          My favorite buddy workout: Legs and core with my trainer. 

 

Three-Bean Salad

Another super easy, super quick recipe perfect for grab-n-go living. Beans are a great source of fiber, protein, and healthy carbs. Eat this as a side, add it to some baby spinach for a great salad, or serve it with wheat crackers as a snack.

Ingredients:

1 16-oz can of chick peas
1 16-oz can of black beans
1 16-oz can of red kidney beans
1/2 red onion
2 cups fat-free balsamic vinaigrette
sea salt (to taste)

Directions:

Rinse and drain the beans in a strainer and mix into a large bowl or container
Finely chop the onion and add it to the beans
Add dressing, and mix thoroughly
Add salt to taste

Serving size: 1 cup

Tip: You can use any 3 beans for this recipe, as well as dry beans!

Overcoming Cravings

Cravings can be one of the most powerful adversaries against weight loss and healthy eating. They can strike mid-day as your energy levels drop, in the evening when you're winding down, or during times of stress. They can disrupt your day, your concentration, and "undo" your entire day of "being good". In order to beat your cravings for sweets or salty treats, you need to understand where those cravings come from.

In the past, our bodies would respond to a lack in a specific nutrient via cravings. It is the body's alarm system that something is low or lacking. But in our modern-day society, we have access to all the essential nutrients our body needs, particularly with foods being enriched and fortified, and access to vitamins. Therefore, your cravings are likely behavioral or psychological (but if you crave healthy foods, such as spinach or bananas, eat them!). Rather than looking for "healthy" ways to satisfy bad food cravings, you can put an end to them altogether.

Eating balanced, nutrient-dense meals and snacks throughout the day will keep you nourished and satisfied. If you're not eating enough throughout the day, you'll find yourself hungry, particularly in the evening, which leads to craving and overeating. You're so hungry, you're thinking about something unhealthy and indulgent. The first step toward healthy eating is a complete, well-balanced breakfast, followed by a meal or snack every 3-4 hours. A good pattern to follow is the 6-9-12-3-6 model: 6am breakfast, 9am snack, 12pm lunch, 3pm snack, 6pm dinner.

When your body has everything it needs, it is likely your cravings are coming from another place: your imagination. According to a 2010 study by The Association for Psychological Science, "mental imagery may be a key component of food cravings — when people crave a specific food, they have vivid images of that food....As we are imagining a specific food, much of our brain power is focused on that food, and we have a hard time with other tasks." We can see this in food advertising, which shows vivid, appealing images of food that can trigger your cravings.

Conversely, have you ever noticed when you're fully engaged in a task or a project you "forget to eat"? Cravings tend to strike when we are bored or dissatisfied with whatever activity we are engaged in. We look to food for entertainment, comfort, and joy. Finding something else to do or focus on can make these craving disappear. Pick up a book, go for a walk, or tend to a task on your "to do" list. You'll find the distraction/disruption of the craving will make it disappear.

Are you simply used to settling down in front of the tv with popcorn? When you find yourself wishing for chocolate or chips, ask yourself if you're actually hungry. Old, bad habits need to be replaced with new, good habits. DVR your television programs and do something else in the evenings. Read, craft, meditate, stretch, or call a friend.Train your brain to not expect that evening snack. If you share this struggle with a friend, make a no-snack pact! Keep a calendar, and set a goal. If you can go x number of days without indulging in unhealthy snacks, treat yourselves to something (non-food related!): a mani/pedi day, a movie, etc. Work toward a goal and reward it when you meet it.

Being mindful of your food behaviors and creating new habits is the most effective, long-term tool against junk food cravings. It also doesn't hurt to see your pants fit a little better when you trade chocolate for a nice chat!

Exercise Disguised as Family Fun

Parents often cite a lack of time as one of the reasons they can't work out. They have kids who need attention, or they feel guilty taking time for themselves when the demands of life already keep them away from their quality kid time. But there's ways to get moving while spending family time. Here are 5 suggestions to burn some calories while making great memories.

1. Tag! You're it!: Tag is a great game for kids of most ages. Chasing each other around the yard or a park is actually interval training in disguise. The stop and start bursts of cardio is a great way to blast some fat. Playing tag for 60 minutes can burn 300-350 calories.
2. Go digital: For older kids who think tag is lame, there are dozens of exercise games for your video game consoles. Boxing, UFC, and customizable workouts are available for virtually all game systems, and many offer competitive play. Cardio boxing can burn more than 500 calories in 60 minutes!
3. Just dance: Although there are dancing games available, you don't need a video game console for this fun activity. Put on upbeat, fun music and just dance! Make playlists together, make up a dance routine, or put on a show. Dancing for an hour can burn 300 calories. 
4. A hop, skip, and a jump: Jump rope and hopscotch may be old-fashioned, but kids love to jump, and lucky for you, these activities are plyometrics in disguise. Plyometric exercises ask the muscles to expand and then contract "explosively", exerting maximum force in a short time. Even if you jump rope slowly, you can burn more than 500 calories in one hour. To make this type of activity more appealing to older kids, draw a 12-box grid on the ground with chalk (or on the floor with masking tape for indoor play), and number the boxes. Take turns calling out numbers that the "jumper" has to jump to. Challenge yourself by jumping on one leg, rapid number calling, or instituting a "no edges" rule.
5. Put me in, coach: If your kids play sports, ask them to teach you/coach you on what they are learning during practices and games. Have them put you through the same drills and routines they do with their coaches. It'll engage their memory, improve their performance, and get you sweating. Depending on the activity and intensity, you can burn anywhere from 200 to 500 calories in an hour. Even an hour-long game of catch will get you a 150-calorie burn.

In Defense of Maria Kang: An Open Letter to American Women

Dear Women of America:

There has been tremendous backlash against Maria Kang, a fitness enthusiast who has come under harsh criticism for her Facebook profile page, which showcases her body and asks "What's your excuse?" I saw this story on Good Morning America today and I was truly appalled at the report. Women, particularly mothers, across the country are calling her a bully, and saying Ms. Kang is exactly the reason we have poor body image. While Ms. Kang has issued an apology (which she shouldn't have had to do in the first place), it is my intention to bring about a discussion and talk about the real problem we face when it comes to body image.

I understand your anger. I understand your frustration at being bombarded with images of "perfection", the media constantly feeding us the message that thin is the only way to be beautiful, and that if you aren't a size 2, you are not up to standard. I understand the vicious cycle we find ourselves in, scrutinizing our own bodies the way gossip columns and rag mags scrutinize celebrities. "Is that a baby bump or some belly fat?" "Worst Beach Bodies of 2013!" It's disgusting and frustrating. But there's a difference here.

Ms. Kang's physique is healthy and strong. She is not rail-thin, she doesn't have bones protruding from her skin. She is a fitness enthusiast, and she is joining in the fight against obesity and ill health that is plaguing our nation. We no longer have time to think about the superficiality of all of this. We are a nation dying from obesity and obesity-related illness. Ms. Kang's own mother suffered because of her weight, and she doesn't want her boys to go through that. She wants to be fit and healthy for her children. Don't you? Don't you want to live a long, healthy life and watch your children grow?

Her rhetorical question, "What's your excuse?" brought about your rage. But is it because she's a bully, or because she's right? Maybe you already know you're not living the healthiest lifestyle you can. How can you justify lashing out at a woman who is promoting healthy living? As long as someone looks the way we want her to, she can send that message, but if she's too fit, she's attacking us? Why can't we, as women, unite and support this message? She's not saying she is the standard. She works toward her own standards. You can do the same. You can decide where you want to be, and it doesn't have to look exactly like her. But it should be the best version of you that can ever exist, and the only thing standing in the way of that is you. You're angry because she's right, not because she's mean.

As the women of this country, we have to start fighting the right fights against negative body image, sexuality, and role models. I would rather the young women in my life look up to someone like Maria Kang before someone like Miley Cyrus, Lindsey Lohan, or Rhianna who send terrible images about body type, lifestyle, and sexuality. We should celebrate women who work hard to be leaders in healthy living. We should be working toward teaching our children to be active, fit, and healthy. Get over your insecurities about how you look. Maria Kang isn't calling you fat or lazy. You already feel that way about yourself. Either you want to fix it or you don't. If you don't want to fix it, you shouldn't care about her in the first place. But if you do, then we're right back to the beginning...

What's your excuse?

Sincerely,
A woman whose life has been enriched through fitness

Omlete-on-the-Go

One of the most common pitfalls in weight loss and fitness is skipping breakfast. Mornings suck. They are hectic and it's hard enough to get out of the house on time without having to worry about breakfast. But if you have an extra 2 minutes*, you can make these yummy little treats ahead of time and eat them on the go. You'll have breakfast for the whole week!

Ingredients:

12 eggs (or the equivalent in egg substitute)
1 pepper, chopped
1 onion, chopped
1 cup chopped mushrooms


Pre-heat oven to 350 degrees
Spray each cup of a muffin tin with olive oil spray
Beat the eggs
Add the chopped vegetables to the eggs
Evenly divide the mixture into the 12 muffin cups
Bake at 350 degrees for 15-20 mins, or until a toothpick test comes out clean and dry

Serving: 2 mini-omletes

Tip: To have some variety, divide the eggs in half, and scramble 6 with peppers, onions, and mushrooms, and the other 6 with 3 different vegetables, such as spinach, zucchini, and yellow squash.

*Reheat in the microwave for 30 to 45 seconds

Success Does Not Come From Fads and Tricks: the R.E.A.L Solution

We are constantly bombarded with advertisements, reports, and articles that promise "fast results" when it comes to weight loss. Millions of dollars are spent each year on books, DVDs, pills, and gadgets, and inevitably, the same thing happens: the weight comes back. Sometimes it brings a few extra friends. This creates frustration and guilt. We get angry. We quit. Sometimes it leads to obsession. There is only one way to get out of the vicious cycle of gain and lose.

You've got the first tool you need: desire to lose the weight. If you didn't want it, you wouldn't be compelled to try the fads and tricks. In fact, you want so badly to lose the weight, which is what these companies count on to sell you their products. But the desire is not enough; it needs a partner. Desperation leads us to rash decisions, so we need something to even it out: the R.E.A.L. Approach.

Resolve is defined as: to decide firmly on a course of action. The course of action is not to pop a pill or eat nothing but celery and grapefruit for a week. You must firmly decide on making healthy, lasting changes. This is a long-term change that leads to long-term results. Do you want to keep the weight off for a few months, or for the rest of your life?

Educate yourself on the healthy habits, nutrition, and exercise that work for you. Work with your doctor, a nutritionist, or a fitness professional to find out what is most conducive to your body and your goals. There is no blanket formula, and we are not all the same in our response to food and exercise. More and more research is showing that genetics have a tremendous impact on our metabolic processes. Some people struggle with sugar addiction, while others get the evening snack bug. Learn what does and doesn't work for you.

Accept the idea that This. Is. Work. You get up and go to work every day. You are dedicated and committed to your job, to your family, to your education. To earn a degree, you work for years. To earn a promotion, you work overtime, go above and beyond your duties. You must commit to your health in the same way. Cheating and taking short cuts never turns out well in life. It doesn't work here, either.

Love yourself. As cheesy as this sounds, tackling these types of changes from a place of guilt or shame only leads to criticism and failure. Do this because you love yourself enough to be healthy. You love your family and friends enough to take care of yourself and ensure you'll be around for a long time. Treat yourself with the same care as the people and things you love.

There are no shortcuts, there are no miracle pills, and exercise can't come in a bottle. You have all the tools within you to push past the cycle. You can change. You can succeed. You can thrive.

Nana's Light and Healthy Chicken Soup

As fall and winter approach, it's easy to turn to warm, rich comfort foods. But this recipe is loaded with veggies, lean white meat, and lots of comfort without the fat.

2 quarts water
2 split chicken breasts (on the bone)
1 large yellow onion
12 baby carrots
5 stalks of celery
4 packets of powdered chicken broth

place chicken breasts and water into a large pot and start a boil
finely chop all the vegetables and add to the water
when water is at a boil, add contents of chicken broth packets and stir thoroughly
bring heat to a simmer
partially cover the pot (allow for a bit of ventilation)
simmer for 2-3 hours

remove split breasts from soup with long fork
remove and discard skin
pull chicken off the bone into shreds
return meat to pot

If desired, prepare pearl barely, brown rice, or noodles separately and add 1/2 cup to serving

serving size: 2 cups

Why I Am a Fitness Professional

Since puberty, I have always had a minor battle with my weight. Always bordering on the side of "thick", I gained and lost the same 10-20 pounds for years. I joined countless gyms, tried countless diets, and never stuck with anything long-term. I continued to gain and lose the same weight over and over, only I gained a lot faster than I lost.

In 2009, my world crashed down. My family was devastated by a tragic loss, my marriage was beyond repair, and I was in severe financial crisis. I gained another 30 lbs. On the morning of my brother's wake, I couldn't button my black pants. The button wouldn't even get CLOSE to the button hole. No amount of sucking in would do it, and on this particular day, being able to breathe was paramount. I drove to a nearby clothing store and bought the biggest pants I'd ever owned.

After I found my way back home, and started putting the pieces of my new life together, I decided to get serious about my health. The loss of our eldest sibling at such a young age made every moment going forward seem critical. I would not have a forever. None of us do. The youngest of our siblings has been a fitness professional for more than a decade, and so, I sought his advice.

He put together a workout plan for me based on my goals and the amount of time I wanted to spend in the gym. He made it simple to follow, and it was fun. It was something I was able to modify on my own as needed. Then I reconnected with an old friend who convinced me to train for a half marathon. In my new-found urge to improve my life, I embraced it. And I ran the More Marathon for Women in April 2010. I ran 13.1 miles in 2:20. I'd never run a day in my life before that. I got my body weight down more than 30 pounds, had muscles I'd never seen before, and felt stronger and more spectacular than ever before.

Then I began working with a personal trainer twice a week. My trainer pushed me past my doubts, showed me my limits were far higher than I thought, and that my body can do things well beyond my expectations. During that time, I lost my job. Tearful and anxious, I went to our session, told my trainer what was happening, and she said, "Why don't you do this?" She convinced me the idea I'd been tossing around for some time was a good one--that I was the right kind of person to be a trainer. I began the certification process, and here I am.

I am a trainer because fitness is the reason I have the quality of life I do today. Investing in my health in a serious way and for the right reasons changed everything for me. It made me a stronger, healthier, more confident, happier person--who happened to be thin and in good shape. "Getting thin" doesn't usually last. "Changing my life" makes all the difference.   Learning this was poignant for me, and it's something I want to pay forward to my clients.