Day 1 & 2 for SuperMom 2!

SuperMom 2's first nutrition goal was to add more protein into her diet by switching out her snacks for high protein options. She is also focusing this week on eating a protein filled snack before her morning workouts. Research shows that doing so helps the body focus on burning fat more so than fasting before a workout. I am hoping that by keeping her fueled on protein rich snacks throughout the day, she can overcome her 2:30 feeling that causes her to comfort-eat. I also included more protein in her diet because of the exercise schedule I have her on. She will be very active and we want to make sure she feels content hunger-wise and is recovering properly. Her exercise program is tailored for a busy mom with little time to workout. It is designed to help her achieve her goal of finishing a 5k in under 30 minutes. We do our sessions over Skype with equipment I loaned to her. You see, there is always a way as long as there is a will!







"I can't complain. Maybe its because I've adjusted my mind set, maybe its because I'm so darn sick of where I've been. The past two days have had challenges, but overall been good.

I am eating more often, but less food overall. Getting protein in with every snack and meal is really helping.
The worst time of day for me is around 2:00 or 3:00.  I want to take a nap,but my daughter isn't going to allow that. Lol! I can't drink coffee because I won't be able to fall asleep later. I usually reach for something "comforting". So having a snack with some protein has helped. I also worked out yesterday during that time. Win/Win I got my workout in and was distracted from mindless/tired/hungry eating.
This morning I woke up to my body reminding me that I haven't been so great with my workouts. My arms are the most sore,  followed by my legs/glutes and I can actually feel my abs too! I'm not complaining, I promise :) I welcome the feeling of worked muscles. It means I worked out and took care of my body.  Changes aren't going to happen without a whole lotta work and a little pain (the good kind). That said,  it was a challenge to get motivated to run today.  I hit the treadmill today.  It was tough.  I battled a side ache at around 20 min and I still had 10 min of fartleks (that word kills me.... I'm very mature. Lol!) I took a two minute breather to get my ache under control and got back at it.  I've done  before,  but not after running for 20 min.  It was challenging, but I cranked up Roar by Katy Perry and got to it.  It's so funny when I feel like I've given it my all and just a short time later I've recovered and think that wasn't so bad.
Tonight my hubby wanted us to meet him for dinner. Having worked out and feeling it,  I had it under control.  I ordered a salad with grilled chicken and dressing on the side. Right now,  my focus isn't really on changing my dinners, but it was an easy smart choice and I didn't feel deprived.
So 2 days down and feeling great! I know there are challenges to come, namely hunger because of the increased workouts, but I'm not scared :). I am hopeful that the extra protein will give me a boost."


                       - SuperMom 2

Introducing... SUPERMOM 2.0!

Today we meet SuperMom 2! This amazing lady has a great attitude and lots of determination!

Stats

Age:33

Height:5"5'

Weight:205

Measurements:

37/waist

46/hips

43/bust

14/arm

29/thigh

**Calculated Body Fat Percentage = 52.6% (ACE formula)**

"Hi, I am a 33 year old wife and stay at home mom to a sassy 7 year old lil' lady . I work very part time. I actually teach some group fitness classes. It's embarrassing for me to admit that. If I have a fitness background I should be fit,  right?! Well I was and I had lost almost 30 lbs,  but over the course of the last two years I've gained about 20lbs back and fitness has taken a backseat.  Why? Well, life got crazy and stressful and well life just happens. I lost focus. Crap! I'm beyond ready to focus and get back on track. That's why I asked Hallie to give me a push in the right direction. I know what to do and how to do it, I just need a little extra accountability.

Currently,  my workouts are sporadic. I want to without more regularly and actually run a 5k in under 30 min. 

Food,  well....I love food. Junk food, fruits and veggies, all of it. And I eat all of it :/ My goal for food this week is to eat snacks with protein. This is to help with my challenge of mindless eating around 2/3pm.

My long term goals are to be more bad ass! Mondays' pics are so motivating! Really to lose about 55lbs. I'd love to lose 15lbs over the next 30 days,  but if I'm honest with myself, it will be more like 10."

                 - SuperMom 2

Every person is unique when it comes to fitness. Our last SuperMom needed help over coming stress-eating and finding a more nutritionally balanced lifestyle. She attended group fitness classes several times a week and wasn't in need of fitness accountability as much as developing internal motivation. SuperMom 2 has a greater sense of internal motivation, but needs focus. She has a strong background in proper nutrition, but as a fellow fitness professional, we sometimes need someone to guide us as we get caught up in every one else's fitness! My goals for SuperMom 2 is to provide the personal training over Skype that she needs to get her metabolism up and develop lean muscle mass, as well as focusing on a more detailed nutrition guide for her active lifestyle. Accountability is a big deal for SuperMom 2, as it keeps her on track and gives her motivation because she has to actually write out her actions and reactions from the day. So lets set her out on her journey and give her the motivation she deserves! GO SUPERMOM 2!!!!!!!!!!

The Suspense is Killing me! SuperMom Bids Farewell...

Saturday:
"I love the weekends cause our family always barbecues our food in the summer. Chicken and vegetables on the grill amazing. We had a bon fire afterwards and relaxed. My kids wanted smores. Who doesn't on a summer night, right? Well, as good as it sounded I passed and indulged on my fresh raspberries and watermelon instead. I feel like I had a rough start to the week but feel better and back on course to finish my month out strong. Little changes in daily life makes a big difference in the future."

Sunday:

"I have been enjoying my morning smoothies. I take whatever I have in the freezer or fridge and blend it right up. It's fun and easy to make. The kids have really been eating them right up. Keeping myself busy is the key on the weekend. Everyone around me is on relax mode and snacking here and there. So I made the family a list of errands to do while I cleaned the house. I just kept going. When I finished I prep dinner- stuffed peppers. Easy and fast cause it is the weekend I deserve to relax, too. Lol, I like ending the weekend with a walk with the family. Taking the dog for a walk too. It was a successful weekend. I even lost a pound! Not a huge number but it's something and even though things are going on in our family that would normally break me down and break my diet I'm staying strong for me and eating better.

Next week is my last week as SuperMom. I do have a lot of stress and huge family decisions taking over my train of thought these days. I think it's only fair to myself and others if I stop SuperMom, and give an update in a month and see how much I have lost and gained while on this journey. Getting wonderful coaching and ideas on how to change my diet has helped me in major ways! Now I want to use my tools and new knowledge about food and exercise and put them to the test. I'm excited to share my successes in the upcoming month.

Thanks to WeThrive Fitness for putting me back on track and to help me to see its the small changes that make the biggest indent on personal goals."

                      - SuperMom

   Well, it's been an amazing journey with SuperMom! I just spoke with her today, and she is feeling strong and happy and much more confident about her long term, healthy lifestyle goals than she was three weeks ago! Although she had to bow out a week early, (completely understandable considering the decisions she had to make last week!) she still feels that these three weeks were of immense value to her! We will check up on her in a month and see if she has stayed on track! Overall she lost 5 lbs of real weight (not water weight) in three weeks just by changing her diet! The nutritional goals we went over with her were:

   

      1) Swapping simple carbs for complex carbs. (See Week 1 for simple swaps)
      2) Filling her plate with primarily vegetables for 2 of 3 meals. (See Week 2 for explanation    why)
      3) Increasing her fiber intake (See Week 3 for an easy "how to")


These are simple, attainable nutritional goals that should be slowly added in to form habits. Try them out and let me know how it goes!


In other news, THE NEXT SUPERMOM STARTS TOMORROW! Stay tuned tomorrow for her introduction and all new tips! If you'd like to be the next (next) SuperMom, and receive free personal training, advice, and accountability, send me a message!

It never ends! Why the assholes don't disappear when you lose 20 lbs.

  The other day I was at the gym when a man approached me and tried to sell me weight loss supplements, saying that they had worked for his wife and would work for me, too. Earlier this week, I was given some unsolicited advice on how I could "lean down" a bit more. Two years ago, I guess I wouldn't have been so surprised. Still pissed off, but not as surprised. Two years ago, I'd just had my second child and felt about as svelte as a hippo. But now... Now I'm a fitness trainer. Between two years ago and now, my body became so strong that there feels like nothing I can't do! In that process, I got abs that show, arms and a back that can do 15 pull ups, legs that ran a fast marathon, and glutes that will kick you across the room. I'm no stick, I'm short and I weigh 145 lbs happily, but my physique is powerful. I look as strong as I feel. My bill of health is ten times better than two years ago, in fact it's optimal. I am right where I want to be. I have no tricks or gimmicks to thank, nothing but good knowledge and honest work.





    But those ass holes thought I wasn't good enough.





    Even now that I feel the best about myself, they thought less of me.






Two years ago, I would've cried. My day would've been shot. I'd have started a ridiculous, excessive diet, determined never to fall victim to such criticism again. I was weak, and deserved their indemnification, I'd think. In my mind, I'd be telling myself, "6 months from now, he will be eating his words!" I'd think about how good I would feel about myself 20 lbs from now. For a week, I'd be a shining example of control and discipline. Then I would fall off the wagon, stare in dismay as the scale told me I'd gained weight, feel the hopeless loss of control and know that those men were right, I was worthless. Only half the woman those people online were. Those women online have three kids, I only have two! She had a baby 6 weeks ago, and look at her! Beachbody this, Herbalife that, no carbs, all carbs, P90X.... they all promised I'd be happy because I'd be thinner. I'd look at pictures of myself with disgust. I'd see my beautiful friends next to me, and my pathetic self in the middle. They were shiny and happy and although they were the same weight, they pulled it off. Not me, I looked sloppy. That was me, two years ago. Not all the time, but enough of the time.


Almost a year ago, I ran a marathon. I wasn't always a runner. In fact, my pack a day habit made 400 ft seem like a marathon. I quit smoking so I could get pregnant 5 years ago. I never started back up, but I was pretty sure I wasn't a runner. Running a marathon doesn't make you skinny, that's a pretty big fallacy. But it made my legs into machines. And in between miles 18 and 24, it pulled out of me a will power I never knew I had. A will so determined and instinctual, that I felt invincible. When I crossed the line at 26.2, my lips were so blue my sister tried to break though the security line to help me. I was in so much pain walking back to the car that I just stopped and cried. But when I got back to my car, I slapped that "26.2" sticker on my car and took a picture. For once, I didn't give a shit that my tummy pooch was showing. Who would dare say some shit? I just ran a freaking marathon, my first, in 4:28! I was a monster! An animal! I was strong! I had done something I never thought I could do.


Later, a friend told me about an opening for teaching group fitness classes. After becoming certified, I had my first class: Tabata. Then I added more and more classes, became trained in more and more methods. The more I learned, the more I respected my body. My background in fitness rounded out. When I reached for motivation during exercise, I stopped focusing on losing 10 more pounds. I'd find myself reflecting on the things I'd done during boot camp 9 years before, how I'd had dirt smeared in my teeth, and done flutter kicks holding my weapon. I was strong. I started focusing on how my kids loved going fast when I pushed them in the stroller during runs, and how they'd soak in the sun and squeal, "weee!". I was fast. I'd start thinking about how powerful I'd punched the bag in kickboxing training the day before; how it gave me the confidence to lunge towards what I thought was an intruder opening my house door (actually our wiener dog) rather than cowering as I usually would have. I was confident. I was me. I found I was so much more than someone trying to be skinny. I wasn't pre-Hallie, always waiting to bloom because I was a little too chunky still. I am strong, built to explode with power, perfect the way I am. I'm not without my challenges, I learned I have a hole in my heart a few months ago. It makes me turn blue (cyanosis) and get faint when I'm pushing it really hard during exercise, but that's part of my victories. I am just an ordinary person who sought beyond weight loss.


So this week, when those ass holes criticized me, I didn't cry. In fact, I didn't even become sad. I was angry. Not because they considered me in need of weight loss, but because they were perpetuating the idea that I CARED about weight loss. That that is what all women care about. In these past two years exercise and healthy habits did more for me than weight loss. They gave me the power to rise above what society thinks I should be. I am a person capable of so much more than being skinny and my brain has better things to do than stress about weight loss. MY BODY'S BEAUTY IS NOT CONFINED TO WEIGHT!


Assholes never go away, no matter how skinny you get. So spend your time on finding what makes you happy, and the rest will follow, and when assholes attack, you'll find you have the power to swat them away like the pests they are.

Planning and Fiber, one of them will go down the drain!

Wednesday:
"Well its been one of those days and weeks for me when nothing is going right! Kids, family stresses, illness the whole shabang! My eating goals have been on the rocky side. I'm sad to report! I start out great for breakfast, but when we haven't been home for lunch that's when it falls for me. I even missed dinner tonight. I have been eating fruit and vegetables for my snacks, but not all my water for the day. I have not given up on myself, I'm just trying to figure out how I can do everything I need to do and make time for healthy meals. Tomorrow is a new day and I'm determined to go for my run and go to the gym. I loaded my waters up in the fridge and I already prepared my breakfast in the morning and my lunch for the next two days! No excuses for that. I might have had a rocky start to my week but talking things out and having a heart to heart with myself has made me feel more relaxed and at ease tonight. A good nights sleep and positive thinking is what is going to make tomorrow a wonderful day and a great end to a beautiful week!"


Thursday:
"It's amazing how I feel when I workout and eat well. I have been adding more fiber into my diet and drinking lots of water, vegetables and foods high in protien. I have been conscious about meal portions and sizes as well. I put all my meals on a salad plate. For me this says, it's all I need and my body doesn't need anymore even though it tastes amazing and a round of seconds won't hurt me. Haha I don't eat the seconds because I feel like I'm just eating to eat. I want to eat to get healthy. I feel strong today after three days of not. Changes in routine and everyday of life throw me off. I'm a planner and feel I can accomplish things when I know I can expect them. I fall off course when things come my way that are not on my schedule. That is why meal planning is so important to me in this journey."


 - SuperMom




This week's nutritional goal was to add more fiber into SuperMom's diet. Now, please avoid the temptation to take the easy way out and buy a fiber supplement. Why? Because like most "easy way out's" you're curing the symptoms and not the disorder. Also, when you naturally eat more fiber, you digest more vegetables and fruits and whole grains, and it's like killing two birds with one stone! Eating enough fiber in your diet fills you up, cleans you out (do I need to explain how?), and provides you with beautiful vitamins and minerals! Just be sure when you increase your fiber to equally increase your water intake, so to avoid plumbing issues!
   The correct amount of fiber for an adult woman is between 20-30 grams a day. How?
                       - 3 servings of veggies  (1 cup raw or half cup cooked)
                       - 3 servings of fruit (1 medium fresh fruit or half cup cooked)
                       - 2 servings whole grains (1/2 cup grains or cereal, one slice wheat bread)
                       - 1 serving legumes (1/2 cup cooked beans, peas, etc)


  SuperMom's past nutritional goals included adding more whole grains into her diet, and filling her plate up with vegetables. SuperMom also started her morning off with fresh fruit smoothies and reached for fruit when she wanted a snack. So you see, SuperMom has been reaching her fiber goals without even trying! But it's always a good idea to lay out this goal so she can see where she is nutritionally. Adding more fiber is also essential to reducing "belly fat", the most harmful type of fat. "Belly fat" is used to describe the layers of fat residing on the abdomen that seem to be the most difficult to get rid of. Beyond its aesthetic disadvantage, belly fat is also dangerous. It is compromised of both subcutaneous fat (fat lying directly under the skin) and VISCERAL fat. Visceral fat builds up around the organs, leading to insulin resistance (causing higher risk for diabetes) and heart conditions. There is only one proven program to get rid of visceral fat; healthy diet and exercise. A personal trainer can guide you through the best exercise programs for losing visceral fat. (AND IF YOU WANT ONE FOR FREE, BE MY NEXT (NEXT) SUPERMOM!) Oh, and those "cleanse" diets that cost you hundreds of dollars to "clean you out", you can do the same thing with the servings laid out above and plenty of water. Cost a hell of a lot less (dollars a day) and you literally won't be hungry, unlike during a "cleanse" (MAN I HATE THOSE THINGS!).

When you feel like giving up...

"I woke up feeling sluggish after this weekend. Why oh why do weekends feel like pay back come Monday? Well despite my overall feelings I managed to make my way to the gym. Yes it felt good to get in a great workout. When I got home the sluggish, tired feeling quickly returned. I felt bloated... Yup aunt Flo arrived. Those two feelings are a recipe for disaster!!! Well the damage was done today.
I reached out to a good friend who I asked many questions to help me focus on this week since I'm having trouble staying motivated with my personal feelings that are getting in the way of my healthy lifestyle! So it was a blessing to reflect about my new outlook and goal this week after the kids went to bed. And tonight I'm telling myself that I'm learning about my body and hard situations that I've run into. I feel strong and ready to overcome the feelings aunt Flo makes me feel everything she interrupts my routine! Tomorrow I'm going to wake up and start my day out right making healthy choices that will benefit me for the rest of the week. Reach out for help and support from those that believe in what I'm doing. It helped me get back on track! I'm thankful for that!!!"


- SuperMom




Ugh. Aunt Flo is such a bitch! So I was doing my research (because Lord knows I love nothing more! Seriously. I really love research!) and had to laugh because I read everything from "do yoga!" to "don't you dare do yoga!" and in between. So I filtered it out, found my beloved scholarly sources, and am happy to report this beautiful finding:


                         

"Women benefit from exercise regardless of whether they have PMS or PMDD. Exercise reduces fatigue, promotes a sense of well-being, and can reduce stress. In several studies, aerobic exercise helped lower the intensity and number of premenstrual symptoms. Some evidence indicates that exercise can also reduce fluid retention, negative affect, and bloating and can improve problems with concentration, pain, fear, and guilt.

The intensity of exercise isn't as important as the frequency. Gradually increasing the length of time and regularity seems to improve symptoms in all areas." (Bosarge, 2003)

There you have it! Promise yourself what ever delicious food you crave AFTER you go to the gym.









Bosarge, P. W. Understanding and treating PMS/PMDD. Nursing, 33, 13-14,17. Retrieved July 23, 2014, from http://journals.lww.com/nursing/Fulltext/2003/11001/Understanding_and_treating_PMS_PMDD

Weekends are great, just not for my new lifestyle! - Day 13

"Of course the weekend came and I was faced with many different situations, food situations that is! By Saturday evening I fell off track. I woke on Sunday eating a great breakfast, pizza for lunch with a salad and dinner chicken kabobs with fresh fruit. I feel bloated, drained just blah. I tried to make an effort to add a vegetable or a fruit into the meal. I was conscious of what I was doing and eating but fell into my old ways until I was able to pull myself out! I am looking forward to working hard and getting back to my routine I was on. I really want the weekends to be easy like how I feel during the week. I don't feel like I'm starting over I just wish I could train my head to have the same mindset as I do for the week! It's over and done but I'm ready to look forward and learn from this weekend and try again next time. "


                    - SuperMom


  So, as we can see through SuperMom's journaling, the weekends are her kryptonite. She is not alone here. According to a 2008 study published by Obesity, over the course of a year, participants were found to eat 36% of their weekly calories on Saturdays, and were mostly unaware that they had even done so. Physical activity was also dramatically decreased during the weekends. Lead study conductor,  Susan B. Racette, Ph.D, stated, "We also were surprised by the dramatic way in which weekends continued to slow weight loss throughout the course of the study.”
  Lets break it down, honestly.
                
              Goal:                                                                                      Being Reached?


 SuperMom wants to live a healthy lifestyle.                                                 Yes, being reached
 SuperMom wants to lose weight.                                                                  Maybe


  I separated the two, because you don't have to lose weight to live a healthy lifestyle. I'm not interested in weight loss, but I lead a healthy lifestyle because I want to thrive. Back to SuperMom though. She is reaching her healthy lifestyle. She has more energy, feels better about herself, and is doing amazing things for her life in the long run. She also wants to lose weight, but it struggling. Why? It seems the weekends are the culprit. Now, she is losing weight, but this weekend pattern of resorting to her previously unhealthy lifestyle is going to thwart that. It's like a smoker, quitting smoking, than smoking during the weekend. We all know where that will end up going. Last week I applauded her for her attitude, and I do the same this weekend. She has a very positive attitude, and continues with her determination! She is practicing her internal motivation, but I am going to challenge her a bit because I want to see her succeed!
   What do you do if you keep running into the weekend meltdown? My advice, if you can't seem to shake the meltdown, than workout Sunday morning. Not for the calorie burn, nor the strength training, but because it holds you accountable. Do a workout you know will be hard. Are you a runner? Do a good, solid run on Sundays. If you're training for a race, make that your long run day. Do you have a sport you're passionate about? Make that a hard training day! If you know that Sunday morning you have to work your ass off, you will be a lot slower to chow down on salty junk foods or drink a bunch of alcohol! If you do, you'll only do it once or twice before your brain realizes you'll feel like shit the next day when you're training! If you don't have a sport, get one. It won't take long for your brain to set you straight. Lifestyle. Lifestyle. Lifestyle. IF YOU WANT A BETTER LIFESTYLE, DESIGN IT. MAKE IT. It won't make itself. Be unconventional. I just started karate and kickboxing. LOVE IT! It's not what you normally think of, but its a blast! Two things are happening here. You're shaking the meltdown, and enhancing your quality of life with a great, new hobby! That's changing your lifestyle, not just losing weight.
  So to shake the weekend meltdown, make Saturday your rest day, and workout Sunday morning.


Halvorson, R. (2008, October 1). Weekends Weaken Weightloss . . Retrieved July 20, 2014, from http://www.ideafit.com/fitness-library/weekends-weaken-weight-loss?

See ya later Week Two! Day 11

"So it's the end of week two! I'm still in the game! I definitely have seen an improvement in my everyday eating choices! I can honestly say majority of my day and week have been great. I've had a few obstacles to get through. It is always easy to succumb to those tempting foods but I have been strong in saying no or saving it for another day! I've lost a little over 5 pounds. So I'm doing something right. Also, I feel better about me! I feel like when I get to the gym and eat well my overall out look of the day is positive and I have much more of energy and I'm more motivated in my day to day goals. It has been hard and I know it will go up and down like a Rollercoaster. No matter what, I'm still in it to win it! I know I'm not going to make my goal in 30 days, that would be an unrealistic goal. What I'm hoping to achieve in 30 days is to lose closer to 8-10 pounds and establish a routine in this new lifestyle of mine. In hopes in a few months I can report that I'm losing weight but gaining a new way of life that involves being active, eating healthy and enjoying those special treats too! I also want to share with my family and friends that have seen me in this battle with myself that I worked so hard and I believed in myself even when some of them didn't. Losing weight is one of the hardest things in my life I've done cause I have to do it on my own. No one can do it for me or make it happen. It takes me and only me! I'm OK with that cause I'm going to win this time!"
        
           - SuperMom


The most important points:
"...when I get to the gym and eat well my overall out look of the day is positive and I have much more of energy and I'm more motivated in my day to day goals" - Look at that, POSITIVE, NON-WEIGHT RELATED RESULTS!


" I know it will go up and down like a Rollercoaster" - That number on your scale is susceptible to many, many variables. Too much sodium the night before, not enough water the day before, time of the month, worked out the day before, coming down with the flu. The list goes on and on. Keep these things in mind, remember that your relationship with the scale is nothing more than your body's relationship with gravity. It doesn't need to affect your day. If you feel your day is ruined by getting on a scale, THAN DON'T! This was by far one of the healthiest choices I made in my life. I lived by the scale, worshipped the scale, and when I failed it, my day was tainted. Than one day I saw my little daughter (who is amazing) get on the scale and sigh (copying her mother), and I said, "no more". She will not be going down that same road because of me. The scale is a tool for occasional use. Nothing more.

" 8-10 pounds " - A healthy weight loss is 2 lbs a week. The initial start of a healthy diet may yield a larger amount for the first two weeks depending on how great of a shift is being made. SuperMom picked a realistic number that if she works hard, should be attainable.


" No one can do it for me or make it happen. It takes me and only me!' - This is SuperMom establishing and practicing her INTERNAL MOTIVATION!!!! This, I feel, is the greatest habit she has gained so far!


POSITIVE THOUGHTS AND MANTRAS LEAD TO POSITIVE RESULTS!!!!!!!!!!!!!!!!!!!!!

Up's and Downs and Everything in Between! Day 10

"I feel amazing after a good work out! After a family get together and children's activities it feels great to be back at it! I have a few stress issues going on in my personal life. Nothing huge, just big decisions to be made. So today I caught myself picking at this and eating at that. Not even realizing it. I didn't have the best lunch or afternoon/dinner. It could have been worse. I could have easily gone to McDonald's today. Would have been so much easier to swing by and grab a happy meal and hamburger on our way to ball. But I didn't. Key word I tell myself "I DIDN'T! Yes I'm super proud of that. I did make myself a chicken salad. After ball we enjoyed laughs and ice cream cones outside. My favorite thing about summer! Overall, it was a good day. No it wasn't my best but it could have turned out way different. Tomorrow I continue and I know what needs to be done. It will be great! On a positive note, I put on a pair of shorts that were snug on me before and I felt like they were slightly looser! They were not falling off but it did make me feel like I'm headed in the right direction. Isn't weird when you're feeling like giving up the feeling of how one's shorts feel makes me think I'm doing OK. Nobody else can do this but me!"
   
                        - SuperMom


   So SuperMom is still focused this week on filling up her plate with veggies. Her main nutritional goal is to focus on a predominance of vegetables in TWO of her meals. I recommended to her to have 2/3 of her plate be vegetables for this week. This is not a normal dietary recommendation. USDA recommends that at least half of your plate be vegetables and fruits. The reason I want her to focus on such a predominance of veggies this week is because I want her to be IN THE HABIT of filling her plate with vegetables. We are establishing HABITS, not temporary constraints. Making the visual connection to what a meal should consist of is important for long term results. Don't believe me? My dinner last night was about one cup of homemade fried brown rice (I had leftover chicken and brown rice, it practically made itself, lol), half of the plate filled with lettuce from my garden, topped with tomatoes, cucumber, lite sesame dressing, and a sprinkling of wonton strips, and a cup of steamed stir-fry veggies mix. This is a very normal set up for a meal for me. My family doesn't know any different. Was it always that effortless to get the combo of whole grains, veggies, proteins, and yumminess? Nope, took practice, but as SuperMom is figuring out, its worth it, and gets easier. IT GETS EASIER!!!!  IT GETS EFFORTLESS!!!!!! It takes little steps, little replacements, but one day you make dinner, step back, and go, "holy shit! That's healthy!" Oh, and the wontons and "fried" aspect of the rice, that is the 80/20 rule right there. 80% healthy, 20% indulgence. That gets easier to perfect, as well.
   Finally, I recommend veggies for the majority of two meals because it provides a visually larger aspect than fruit. Half a plate of delicious salad looks much more filling than half an apple sliced. But always feel free to add as much FRESH fruit as you desire!

Reflection and Motivation! Day 9

  

"Today I finally feel like I've got this whole healthy lifestyle under my belt! I loved getting on the scale yesterday and seeing some pounds shed! I was feeling optimistic so I did it again... I jumped right on and I'll be gone another 1.8 pounds down! All from eating right and just getting up and moving.

I know nobody else can tell. That's not the point in all this. I'm doing this for me and only me. It's silly but I do feel different. I feel good about myself inside and out. I feel like I can tell my pants feel a little looser! A feeling I welcome with open arms. Ha ha. I know I have a long was to go but sharing this with others makes me feel like I'm in control of this.

Today I saw a stand to buy fresh veggies and fruit. I typically don't stop at these cause I have the kids. Today I though why not? It was be good for all of us. I'm most proud of bringing home a green zucchini. Never done it some cause I've convinced myself I don't like them. I really don't know that cause I don't remember what they taste like and I know my kids haven't tried it either. So I plan to make a few items with zucchini or in something so we all can say we have tried it. I did find out my family likes stuffed peppers with veggies! We will be having that again with different variations.

I never thought I would say this but I can't wait to step on the scale next week. Big or small numbers I'm OK as long as it shows a loss. In the end I'm the one who is in control by choosing healthy choices!"

       - SuperMom

  Points I'll point out!

           a) "All from eating right and just getting up and moving" - Sometimes getting to the gym is half the battle. If all you can do is go outside and bust out some pushups, than bust those suckers out! It wakes your body up, alerts your system to start burning fuel, and helps to raise your resting metabolic rate. SOMETHING IS ALWAYS BETTER THAN NOTHING, even just 3 minutes! 

          b) "I'm doing this for me and only me" - SuperMom has developed an important tool, internal motivation. Establishing a lifelong habit CANNOT be done if you depend on external motivators to do the work. Those motivators can only last so long, but once you develop internal motivation, you are unstoppable! And just like a muscle, the skill to motivate yourself gets stronger every time you use it.

         c)"In the end I'm the one who is in control by choosing healthy choices!" - Self Explanatory. SuperMom decides and the rewards and consequences are all her own. She is doing amazing!

What a perfect start to the day! Day 8

    I get discouraged when I weigh myself often and don't see results. I'm usually a patient person but, when it comes to weight loss I'm anything but! It's like watching paint dry.

So it has been a little over a week since my first weigh in and this morning I have decided to see where I am at! To my surprise when I opened my app My Fitness Pal it said: Congratulations you have lost 4.5 lbs since your last weigh in! I was nervous to step  on the scale because of the holiday weekend and unplanned meals I had. It looks like counting calories and getting my exercises in when I can is paying off! That was such a confidence booster for myself! I was feeling great because I was eating well and keeping active, but now I feel amazing because all my hardwork is paying off! Yes it is slow going but, anything worth having takes Time, Dedication, and Patience! I have the mind set of all three!!!

Wooohooo! What a victory for SuperMom!!!!! There is no substitute for hard work, but the beauty of it is that it pays off!!!! SuperMom owes EVERY OUNCE OF HER SUCCESS TO HER HARD WORK!!!!!!!!!!!! No body did it for her. No one gave her a cheat. There is no crutch that she has to lean on, and nothing stopping her from continued success! THAT IS POWER! You go girl!

Week Two! Here we go!!

"Made it through all the 4th of July festivities! Two days of Bar-B-Q's. Now it's time for myself to start putting my focus onto the second week of my personal challenge! Made great choices in food today. I could tell I didn't drink enough water today I was busy taking care of kids who are tired from a long couple of days and another one who is sick! I feel that is what every mom does. Puts their kid's needs first over their own even when I know what I should be doing. Over all I feel strong and back on track! This week is going to be awesome. I still have positive thoughts and a strong motivation to rise above and knock it out despite my other obligations I have to do.

Today I went grocery shopping. Picked up the staples for the week. Some fresh fruit, veggies. I found myself spending most of my time on the outside of the store then in the aisles! For me that is a big thing. My cart was full of greens, colors, lean chicken, eggs and egg whites, whole wheat breads and some brown rice. Feels good to know that my fridge and cupboards are packed up with healthy choices! What I really enjoyed watching was my kids and there excitement as I put them away! I washed the plums and dried them off and put them in my fruit basket on the counter. They noticed them and sat down at the table and bit into them. Loved that they chose that then asking me for a cookie or fruit snacks. Which they did have later on by I'm glad that they will eat fruits and vegetables too!

Also I was super excited that we got to eat out of our garden tonight for dinner. The kids and I were able to pick lettuce leaves to put on our turkey burgers! I also made a salad with it too! So fun to be able to do that! Even more fun I was able to get it from my back yard! I'm making a list of veggies that I want to grow next summer! It's been fun for the whole family and everyone benefits it in many ways!

I didn't get in a run today so I'm hoping tomorrow I can get in a good exercise. My body and my stresses definitely build up if I go a few days without a workout.

Onto keeping up with my goal! Going onto week 2!"

 
                       - SuperMom


 My favorite part of today's journal (the whole thing is amazing, very inspiring!) is how SuperMom's kids chose healthy, whole fruits! I've noticed myself that my children copy what they see their mother eat. Maybe not right away, but eventually! Spending some time during the weekend to stock up on healthy fruits, vegetables, and dinner staples is a wonderful way to insure successful eating habits during the week! Great job, SuperMom!

My Thoughts on Starting Monday: Day 6

   So this journal entry was actually made last Saturday, while SuperMom was reflecting on her "Monday" dilemma. I saved it for today, because I find it to be a very common issue on the weekends! During the week, its much easier to focus on dietary goals because weekdays are so much more structured! In my case, my husband is at work, the kids are on their routine, controlling what I eat is relatively simple. When the weekend hits, though, spontaneity and my spouse force dozens of poor diet choices in my face! I haven't conquered that, I don't think I ever will, but I do know that I've dramatically curbed its effects by giving myself Saturday to indulge! A beer at noon, pizza, doughnuts, Taco Bell (I have no idea when that came back into the craving list, but damn if it didn't!) etc. When Sunday hits, I feel sluggish, dehydrated from sodium and alcohol, bloated, and just yucky overall. I'm more than eager to resume healthy eating on Sunday because I just want to feel normal again. As SuperMom is starting to discover, eating healthy makes her feel better during the day. It gives her energy, confidence, and a more balanced state of being, but it took her time. I equate the feeling to quitting smoking. I was a pack-a-day smoker for 10 years. Quitting the habit was SO hard! I must've tried a dozen times before I got it right. It didn't feel good at first. Neither does the first few days of healthy eating. Exactly for the same reasons. Withdrawal symptoms. It wasn't the nicotine that was the hardest, it was the habits. This is the exact same with food. In a 2010 study by Nature NeuroScience, pleasurable eating of junk food and unhealthy foods triggered the same dopamine receptors as cocaine and heroine. Overtime, the receptors dulled, requiring greater stimulation to achieve the same affect. It wasn't just one kind of junk, either. Rats in the study were given either high fat or high sugar diets. Both had the addicting affects, but different areas of the brain were stimulated for fats than for sugar.

                            "The big one-two punch for defeating healthy eating might in fact be a  combination of neural effects from both of these ingredients. And, indeed, the sweet spot for the lab rats in Kenny's study seemed to be the food item that contained high quantities of both fat and sugar: cheesecake" (Scientific American, 2010)

 Huh, feeling awkward yet? I mean, did you ever think saying, "I'll try again on Monday" would be something you'd have in common with other addicts? There is not much difference between reaching for a cigarette when you're stressed and reaching for a doughnut. Both cause damage to your internal being, both stimulate the pleasure centers in your brain for all the wrong reasons, and both have aesthetically damaging properties. I'm not saying never eat a doughnut again, (especially since my mother owns a bakery! Please eat a doughnut every once in a while, lol!), I'm just saying think about why you shouldn't eat it five days a week. There is good news, though! After I quit smoking, I thought I would always feel the same about cigarettes; a deep, lasting longing for one. One night at a BBQ, I had one. It was disgusting. It made me nauseous, tasted bad, lost all its appeal. Many people I've worked with have reported the same affect. After a "cheat" day, they felt bad. Physically, their body wasn't used to the same amounts of fat, sugar, and salt it had once been, and reacted negatively towards it. So getting healthy gets easier. Physically, it gets easier! It's just a matter of kicking the habit, and getting through that initial withdrawal. Take heart, and stay positive, just like SuperMom!

"It's the weekend and once again I'm faced with the recurring personal mission of starting my diet on Monday. I always start on a Monday, and always start out strong. At some point a couple days in or a few weeks into it I fall off course and continue to go back to my old habits of unhealthy eating. I find myself asking these questions to myself often.

1. Why do I  always need to start my diet on a Monday?
2. Why don't I have enough will power in me to say to myself "I know you ate a bad lunch, so for dinner I'm going to eat a healthy meal" but I don't. I already ate bad why not continue ?
3. Why do I let a bad meal choice put an end to my healthy eating until Monday comes around again and I give healthy eating another whirl?

The first day is great and by mid week if I eat a few chips that the kids eat for lunch or have a slice of pizza for dinner and maybe an ice cream treat for dessert I automatically tell myself, "OK I guess I  will start again next Monday". I find myself not thinking about what I'm eating. All I think about is this stuff I'm eating tastes yummy, even though I am fully aware that those foods are doing nothing to help me with completing this weight loss mission of mine. I continue to eat them and don't like how I feel after I eat it.

Another frustration I find myself in is turning to fast food or sweets
when I'm stressed out . I feel like my emotions play a big roll in what I eat and when I eat it. I stopped as I wrote that and took some time to reflect about that statement. Geez I feel like I'm using that as an excuse! Wait yes that is exactly what I have done. I've convinced myself that it is OK to choose eating"bad" foods when I'm sad, mad, happy, celebrating, grieving, cheering etc.. It takes so long to see results, but if I continue to make excuses and reasons for choosing bad foods over good I'm never going to see them.

So this Monday is my day. I know there will be obstacles and times I will choose bad foods over healthy foods, but I'm determined to use my tools I already have within me to hold myself accountable and stop making excuses for what I know is wrong to be right. I have a good support network of family and friends and have let everyone know what I'm trying to achieve. Tomorrow is Sunday. My time to plan and shop for Monday! The beginning of many successes to come!"

- SuperMom

Citations:

Harmon, K. (2010, March 28). Addicted to Fat: Overeating may alter the brain as much as hard drugs. . Retrieved July 12, 2014, from http://www.scientificamerican.com/article/addicted-to-fat-eating/

Day 4&5: Ufta.... I Still Got This!

"The past day and a half have been terrible with meals. I know it's OK to have a cheat meal but how about a whole 24 hours of cheating? I guess I gave into my devil side and convinced myself that yes it is OK. Mostly because we were at the cabin and each family and friends brought dishes, desserts galore and of course I had a few adult beverages. After all I was invited to celebrate America's birthday today! It was a fun fourth but now I feel like all my hard week went down the drain.

My thought is this. Yes some hard work went down the drain. I'm not going to be hard on myself though. Those things and situations came up and I had a great time. Making memories with my family. We took an easy for a day to relax have fun in the sun. I wouldn't trade that for anything. I'm not going to let a cookie or some chips come between me and my goals come tomorrow. When I wake up I plan to continue with eating healthy and getting in my exercise and work hard for the rest of the week. I had a set back moment. Will this be the last time? Absolutely not. There will be many to come but what I think to be the most important is to check in with myself and remind me it's time to work again until next time. Life is short enjoy experiences as they come up. Always remember that I won't be able to enjoy those experiences if I don't take care of myself first! You get what you put into it and tomorrow I will put my time into getting me focused for achieving my goals for the week."

                                                                                                          - SuperMom

  So it happened, the inevitable falling off of the fruit wagon. I say inevitable because when healthy eating is treated as a "diet", that is exactly what will happen. Here's the loophole: turn healthy eating into a lifestyle, mentally. What I mean is that go about your day with the attitude that you have always and always will eat this way. Make it enjoyable. If someone hands you a piece of cake at the office, go "whoo hoo!" and eat that damn cake! If the rest of your day has been spent eating healthy, that piece of cake will not be the source of a 10 lb weight gain. If 80% of your day is healthy, than give yourself that 20% for your guilty pleasure. I myself had spent years and years filling my holidays with negative thoughts and reactions, clouding their memories, because I fell off the fruit wagon. When I read SuperMom's reaction to her lapse, I was so impressed with how she mentally handled it. She didn't feel remorse. That's the right thing to do. Why would she feel remorse for a wonderful memory? Life is way to short. SuperMom is on track to a truly healthy life, because she is taking care of herself mentally and physically. She truly is an amazing woman!

Day 3: And Then There was Mom's Dinner...

"I was invited to my parents house for dinner out of the blue last night. I said yes and I looked at my calories I had eaten so far and was doing OK. I wasn't sure if I was ready mentally to do this. Eating at home is so much easier. I still went. I freaked out in my head when I saw fried chicken, Texas Toast, cheese, bacon sandwiches. I took out my calorie counter and I started scanning away watching the numbers climb. I was amazed after that meal I still technically had more calories to eat. I didn't eat them cause I was proud. Though the meal wasn't on my meal plan for the week, I was able to stay within my goal of calories for the day and still have a fun dinner with family. Life is short and as long as I keep myself dialed into my goals both short I won't ever have to sweat these tiny situations.

Overall, day three went well! I had a lot of things to get done and by the late afternoon I noticed how hungry I was. I forgot to have my afternoon snack. Dinner couldn't come fast enough. Feeling stronger and good about myself today. Better then I did at the start of the week! I motivated myself to try a new fitness class and burned more calories again and that is a great feeling! Onto day 4 and also the start of my planning the first holiday weekend, 4rth of July! Oh boy, this is where I usually fall off course and tell myself I'll start back on Monday again!

Not this time! I put too much time, planning and sweat to where I got myself where I am today! I can do this because I really want this for myself."

                                                                                                         - SuperMom

Let's go ahead and call her Ridiculously Strong SuperMom. I mean, come on, that meal sounds fit for a last meal! Holy Toledo, her mom sounds awesome. Ok (wiping off the drool from my keyboard), quick note: She felt strong today. She feels in charge of her situation. She feels accomplished. Those feelings are only there because she made it through a challenge. Had she caved and "started Monday", she would have felt weak, remorseful, and at the whim of the world around her. A healthy meal extends beyond a full belly, it moves us into our day with happiness and strength. Remember that when you reach for a simple carb in the morning, will you move into your day with strength or with frustration?

Day 2: The Pull of a Rainy Day

  Day 2, and SuperMom faces a challenge we've all faced. The siren call of the couch on a rainy day!

"I was so tired last night. I don't remember my head hitting my pillow. My ears sure didn't go to sleep... My kids had a restless night. I feel like I was up more then my eyes were shut. I knew morning was going to be a rough start and it sure was. On top of just being tired from my motherly nightly duties I woke up to gray skies. I felt like I was a slug. Everything was working against me and as the clocked ticked away I was moments from giving up on my first goal of the morning, which was to the gym! My comfy spot on the couch snuggling with my kids with a cup of coffee in hand or get everyone dressed, fed and out the door in a half hour. Just when I was going to give into temptation the phone rang. My hubby called to see if I was getting ready for the gym? Well as much as I wanted to choose option #1, I found my motivation again with a help from a phone call and got everyone fed (including myself... Two egg whites and 1 whole egg scrambled with 3 sweet peppers, 1cup of spinach, cheese, and some salsa made into a omelet on a whole wheat tortilla), dressed and to the gym in time for a fitness class! Bonus I burned 500 calories doing a high cardio class.

So after my slow, sluggish morning I over came the easy route to stay home and be tired the rest of the day on my comfy couch relaxing. I pushed myself through a hard workout and took 60 minutes for myself and felt alert and ready for the rest of the day! I'm glad I went to the gym and stuck to my meal plan!

So far logging my food and calories helps me to see what I'm eating and where my food is coming from. Also, including friends and family in my goals for myself helps keep me on track so i do what I said I was going to do! Onto day three!"

                                                                                                                  - SuperMom

     SuperMom brings up a good point: the importance of a support group! We've all heard the conventional, but sometimes putting your butt on the line and airing your dirty laundry is the best way to stay accountable. So find a buddy who you can be mutually shame-free with (test this by divulging detailed birth stories or toilet habits, weeds them out every time) and hold each other accountable to your food logs, diaries, etc. for an allotted amount of time. Make sure its someone who will nag the crap out of you every evening for it! If you are interested in becoming a SuperMom on my blog, contact me at hleffingwell8@gmail.com, and get healthy the right way!

Day 1: And So it Begins!

   This blog starts out one week into the project. So SuperMom has been recording her daily events for one week and sending me updates. Each week of her project, I will give SuperMom one nutritional goal to work on. We work on one goal a week in order to establish habits instead of piling on everything at once and setting things up for implosion. The first week's goal is to switch out common sources of simple carbohydrates for complex carbohydrates. Examples of simple carbohydrates include white bread, white rice, sugar, honey, white flour pasta (the most common), soda, candy, juice, and most packaged cereal. Examples of complex carbs include fruits, vegetables, low-fat yogurt, skim milk, multigrain bread, beans, whole grains, brown rice, and soy. SuperMom focused this week on swapping out simple carbs, such as white flour tortillas, for whole wheat tortillas. These little differences make a huge difference over all, and the majority of the time, your family won't notice or care about the swap! Overtime, it becomes a strong habit. For example, white rice is very rare in my house, as well as white bread. No one misses it. A few tips to be aware of, most bread labeled "whole wheat bread" is only required to have 51% whole wheat flour. A way to avoid this is to look for 100% whole grain/wheat bread. Another tip, brown rice takes about twice as long to cook, so since I'm usually in a hurry I always buy instant brown rice. Ten minutes and its done! The major swaps SuperMom made today were whole wheat tortillas instead of flour tortillas, green tea instead of soda, avocado instead of mayo, and celery instead of crackers. So without further ado, here is SuperMom's first entry!




"The first day is done.... I think the first few days are the hardest. I seem to think about all the foods that I can't have and then I listen to my tummy talk to me even when I just finished my meal. Ha ha, well the most important thing is I did what I said I was going to today. I didn't tell myself next Monday or even next month to start working on me! I woke up and took care of myself! I made better choices with foods then I have done this month! That makes me feel good and I feel better about it all too!!! I also loved that I went to the gym and did a good whole body work out! I think it sets me up for even more success then if I ate well and stayed home. I found today I was a little more tired, but I'm blaming that on all the energy I put into listening to my tummy talk to me! Hopefully tomorrow the two of us have come to an agreement and for the rest of the week I won't hear a peep from it!

Today my family had whole wheat tortilla tacos for dinner. It went over well! I made myself a taco salad with one of them. Totally hit the spot! Also I tried avocado today and mixed it with my tuna fish and hardboiled egg and celery. Totally delish. Made a little extra for lunch tomorrow. I thought I always had to have mayo but nope, substituting avocado won me over.

Oh I almost forgot I made iced green tea! So good especially being outside in the WARM sun with the kids. Cooled me off after we played T-ball. Another first too!

Day one was good! On to day number 2, may I will be open to trying new foods and have the will power to take care of myself when hard choices come my way!"

   

                                                                                                    - SuperMom

The Sunday Before: Premeditation

"It's Sunday, one day before my diet officially starts. So I'm taking the steps to fully prepare myself for the week. Meal planning, shopping, preparing foods if I can. I'm already tired and only have begun the day just thinking about the imminent changes about to unfold in 24 hours. I don't know why? It's not like I haven't started a diet before. Maybe I'm already setting myself up to fail and don't even realize yet? I know I don't want this to be like any other diet. I know I want this to be a lifestyle change, but everywhere I look I see temptation! Those foods I enjoy seem to be more apparent then ever before! Cookies, ice cream, French Toast, Spaghetti, fresh bread with butter. Ha ha ok I get the point! I enjoy foods, maybe just too much of the wrong foods? As I say that knowing my husband brought home oreo cookies from the store and I will have a few before tomorrow cause eating healthy starts tomorrow. I'm not going to lie, this happens to me all the time. It's a cycle that is hard to break. This time though I'm determined to break it and keep telling myself this is not any old diet this is a life style change, for myself as well as setting good examples for my kids. I can still eat the sugars and breads I enjoy, just just not the same way  I have been doing. It's going to be a  learning process, mind game and experimenting with different foods/recipes until I find my new favorite foods that are actually benefitting my body to be healthier and stronger. What's the worst that could happen? I might actually like or do I dare say crave healthy foods over those I do today like my chips and  breads? For now I don't believe that could ever happen, but I do hope that I can learn to continue to eat foods that benefit me then hurt me.

With that being said I have been given the task of exploring simple carbs vs: complex carbs. I wasn't really knowledgeable about those terms and what foods were what. I had to do a quick search before going shopping here so I make sure I pick up the right foods. What I realized is my family eats more simple carbs: white breads, white rice, sugar and other sweets. I've been know  to make highly processed foods, even pasta's. What makes me so hesitant to eat foods that  are made with whole grain breads, legumes, cereals, whole grain pastas, vegetables, fruits, or brown rice?

I have always done a no carb or low carb diet because I was under the impression that all carbs are bad. How come no one talks about these healthy carbs? I'm excited to transition my family from eating simple carbs to more complex ones even though I feel like I'm already cheating on my diet before I've started. Why is this change so uncomfortable? I'm not really sure what the benefit of eating these  Complex carbs in my diet vs:cutting carbs completely out? I just hope it aids at helping me archive my ultimate goal of losing 40 lbs.. Here I go!"

                                                                                                      - SuperMom

   So, the reason complex carbs are good and simple carbs are bad is that simple carbs break down into sugar very easily in the body. They have almost no nutrients and vitamins, and because they break down so easily, they lead to spikes in insulin levels. When the insulin level drops, appetite triggers prompt you to eat something (usually sugary) again to raise it. So eating simple carbs causes a snowball effect of sugar cravings. The extra sugar not used for energy gets converted to fat for future energy use. 

  Complex carbs are nutrient rich, and not as easily broken down. They are high in fiber, so keeping you full longer, and because they aren't as easily broken down, they don't cause the spike in insulin levels. 

  Carbs are our body's main energy source. Cutting out carbs completely will cause a rapid weight loss for about 1-2 weeks because carbs absorb water. The rapid weight loss is no more than water weight. Once carbs are reintroduced, the body will horde them because it has gone into preservation mode. That's why people who do a carb cutting diet tend to gain it back and then some. 

  So switching to complex carbs from simple carbs keeps cravings away, aids digestion, and makes you healthier from the vitamins and nutrients. It takes your body about three days to adjust to the switch, but after three days you'll notice a marked difference in your energy level and reduced cravings. Also note, if you eat a sweet, you'll crave sweets all day. So if you crave a sweet, eat a fruit or a handful of nuts. It will fix your insulin levels without setting you up for another crash. I always have nuts in my car or some apples to keep me on track.

Truly, Sanely Fit. 30 Days of Reality

   I am excited to present a reality check! A real life mom working on becoming healthy by (wait for it) eating healthy food (holy crap) and (are you ready for this?) exercising (what!)! No, I didn't forget something. Nope, there's no flashy name. I mean, I guess we could call it the MV2G-30 (minivan to gym-30) or you could stick entire meals in a blender and call it the UberSmoothie System. Good luck with pizza night on that one. But if you're good without the flash, lets call it what it is; real life. I don't know about you, but I have neither the time nor the inclination to with hold a food group from my diet. I also possess the scholarly knowledge from research to know that that's always a bad idea. My kids won't touch a Paleo pancake to save their lives, and there's nothing worse than slaving over (and spending on) an organic, vegan dish to watch your family push it aside. So that was out as quick as it was in for my house. I swore off "processed" foods at one point (years ago) and then I had kid number two and my husband was back from deployment. One day, Disney Princess fruit snacks made their way into my cupboard and I never looked back. But I'm not the real life mom we're going to be focusing on. Yes, I've got two children and a hectic job, but my job puts me in the gym aalllll day and I've got a wealth of information on getting fit because of my profession. It gives me an unfair advantage.
  We call it real life for another reason as well. This mom will be embarking on her journey WITHOUT the use of supplements. THIS IS A BIG DEAL! My vendetta with the multi-level marketing scams that are plaguing society with their supplements, shakes, cleanses (ughhhh.... such a dirty word) could fill a book. Many of these programs cost hundreds of dollars, make scientific claims based off of observational research (experiments done without placebos or control groups that tend to yield much more favorable results), and lead to dangerous and long-lasting habits. "Some supplements that were found to have health benefits in observational studies turned out, with more rigorous testing, to be not only ineffective but also risky." (Harvard Women's Health Watch, Jan. 2013) Examples of this include Ephedra, excessive Vitamin E, and copious amounts of B vitamins. Our bodies are fully capable of extracting the vitamins, minerals, and nutrients we require from the food we eat and the world we live in as long as we provide nutrient dense foods and a healthy environment.  If you need Vitamin C, eat an orange. No fancy "immunity strengthening" supplementation required. Antioxidants, now there's a buzz word. Not surprisingly, when the actual, scientific research performed by actual scientifically accredited institutes came back on antioxidant supplements,  the results were overwhelming against its benefits in supplement form. Don't get me wrong, the power of antioxidants in antioxidant-rich foods is phenomenal. It is when it is put into a supplement that the benefits cease. Many reasons were blamed for this, ranging from differences in chemical make-up to the chemical reactions that occur in a  food because of particular reactions by substances in that food. Quick fixes (damages) will not be allowed in this adventure.
    Quick fixes also refer to hyped-out exercise programs. Our amazing mom will be partaking in intermediate level fitness classes, basic workouts, and programs accessible to anyone who can get to a gym or the great outdoors. Don't think that those exercise programs you see on TV promising a 25 minute, life changing workout or crazy machine that costs thousands have your best interest in mind. They dropped their liability to you with that 15 second waiver in the beginning of the DVD. They could tell you to hang from your feet from the ceiling and its your problem if you fall and break your neck. Those systems have claimed the knees and backs of both seasoned athletes and newbies a plenty. Consult an actual fitness professional if you need help with a workout, we don't want to be sued, so we'll likely tell you the right way to do things!
   So now the stage is set! In summation, a wonderful, real-life mom of young children is going to diary her next month for our reading pleasure! She has to deal with kids, illness, holidays, picky eaters, temptation, emotions, and life. She has agreed to be completely candid, and has even offered up a "before" photo for the world to see! (What a good friend!) We will call her SuperMom for the next 30 days, because she is! I will be guiding her journey with basic fitness and lifestyle tips that will be shared on each entry. So show your support, draw support from SuperMom, and learn a few tips and tricks along the way!

"I'm excited and once again have motivated myself to start losing weight. Ha ha, I laugh because I've lost track of how many times I have started this mission and have failed. I know the importance of having a healthy lifestyle and I want my kids to share and value making healthy choices for themselves too.

So I've decided that WeThrive Fitness would be a great opportunity to share my personal challenges with. My goal in the weeks ahead is to share my up's and downs, my accomplishments and road blocks and the importance of asking for help and advice on this mission. I will remain anonymous, but will share whole body pictures along with the number I see on the scale in hopes it will reflect the simple changes I will make in my everyday life. Each week I will have a goal to focus on and make it apart of my new life style.

Here is my plan of action cause every good mission that is worth fighting for deserves a well thought out plan of action. First, I'm planning on to make simple changes in my diet and my family's diet. Living on one income I don't want to spend an arm and a leg on supplements or the newest and latest weight loss program everyone is raving about. I am going to try new family friendly recipes with the food I will by at the grocery store. I am going to log my calories I eat and be aware of my meal sizes.

Secondly, I will commit to being active. I do have a gym membership so I am going to use Monday - Friday. I always feel better after a good work out. I want this to become a regular part of my routine and show my kids the importance of taking care of our bodies.

Lastly, I will share my thoughts along the way. I know I will start out strong like I do with every new goal of mine, but like anything, the novelty will wear off and I can either continue or quite. And this time quitting is not an option. There will be obstacles like birthday parties, vacations, sick kids, which for me have been reasons that I give up or need to start over. I want to learn how to make those obstacles a positive part of my life and not a reason to say, "I will start again on Monday".

I ask to share my missions with WeThrive Fitness in hopes to learn something new about myself and way to hold myself accountable so I can finally say the words I've been longing to say, "mission completed". "

                                                                                 - SuperMom