Slow and steady wins the race....

Have you lost weight only to regain it? 

One of the most common mistakes that folks make after they lose is that they don’t continue to use the daily habits that they formed.  That’s one of the reasons that I really try to emphasize that slow and steady wins the race. 

Focus on what you are doing, each and every day.  Write it down….log your workouts in WOWY as well as what you eat in your journal. In my opinion, the quick fixes that you find in the magazines or in the ads don't work.  You won't see the long term results that you had hoped for.

Look for ways that you can incorporate healthy habits into your daily life.  There is no reason to make it out to be more complex that what it needs to be.  Sometimes the most simple things can be the most effective. 

If you find yourself struggling and not sure where to start, email me so that I can help.  I am here for you!

Making time for Mom

Moms are always taking care of others.....our children, our spouses, friends, etc.  We can be overworked from working all day and then coming home to take care of our family and household chores.  It's not easy but we do it.  Unfortunately, we end up sometimes not taking care of ourselves.  I know from personal experience that I've put myself last many a day.  That's changed though.

I've learned to eat healthier and how to exercise.  It started with a program called Ten Minute Trainer.  I figured that if I could at least give myself 10 minutes a day to exercise along with eating better that I would finally see some changes.  And, It worked!  


I started scheduling "My" time, just as I would a Doctor's appointment or a Teacher's Conference and I began to look forward to it.  I made it a habit to come home and get my workout in.  It was something so simple that I could do just for me.   And, I started to feel better too....not just physically but mentally.

Over the last few years, my "Me" time has evolved.  It consists of working out as well as reading each day.   I make it a priority to take my time without any guilt.  I feel that I am a better wife, mom, friend, etc.  because of it.

Do you make time for yourself?  If so, what activities do you do?

29 Tips for Keeping Portions Under Control

By Debra Pivko

When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?

• Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
• Continuing to finish your food at a restaurant because others are still eating, even though you're full.
• Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
• Eating an entire packaged item only to realize later that it actually contained multiple servings.

I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.

At restaurants

1. Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2. Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3. Order the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4. Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
5. Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6. Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.

At home

7. Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8. Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow^® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9. Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10. Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11. Hang wall mirrors. We tend not to eat as much when we see ourselves.
12. Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13. Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14. Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.

At work

15. BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16. Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty^® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi^® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
17. Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements.P90X^® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18. Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
19. Stock up on Shakeology^® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20. Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21. Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody^® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22. Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23. Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.

At parties

24. Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
25. Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26. Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27. Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28. Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, communitycelebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29. Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.

Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?

The Ins and Outs of Dining Out

Denis Faye

One sad thing about learning how to eat healthfully is that dining out takes on a whole new, much darker dimension. What was once a bliss-filled, belt-notch-loosening pleasure becomes an exercise in culinary terror. Servings are Matterhornesque in size. Supertankers of soda abound. Fries come with your order whether you want them or not. Nary a veggie can be seen for miles. It's a tough slog, but not insurmountable. We're here to help. There are a few tricks to consider. But before we start, remember that, even with all the care in the world, restaurant dining is still fraught with danger. It's just not something you should do all the time if you're trying to live a healthy lifestyle. There's a reason diner food tastes so good. The powers that be take every opportunity to shove as much sodium and fat into their food as they can because, sadly, that's what most people find yummy. What you make at home is almost always going to be healthier. But when you are out, here are a few pointers. Make smart choices. Almost every menu has grilled chicken or fish hidden in it somewhere. That's what you're looking for. Look for words like "grilled," "broiled," or "steamed." Avoid "sautéed" and "fried" like the plague. Skip the appetizer. "Appetizer,"by definition, means a little food meant to get your appetite going. This may have been chic in ancient Rome, where purge buckets were also quite popular, but obviously, most Americans don't need their appetites increased. Eat a salad. Greens are also a great option, but remember that all salads are not created equal. A restaurant tuna salad, for example, is probably going to be a mayonnaise nightmare. Watch out for bacon and croutons. Finally, ask for your dressing, which should be vinaigrette, on the side and just put a tablespoon or two on there. Side dishes in your mouth mean sidecars on your thighs.You don't need fries, a baked potato, or coleslaw. If that's all that's available, just go without. Even if not on the menu, most restaurants will usually bring you a side of fruit or steamed veggies if you ask. No bread. There's just no nutritional value here. It's all empty carbs. If buttered, it's carbs and artery-clogging saturated fat. If you take anything away from this article, please make it this: Don't eat the bread. You just don't need it. Eat half. America, for the most part, finds value in volume, so restaurants do their best to cater to that. They feel the more they give you, the happier you'll be. But remember, nobody's got a gun to your head. You don't have to eat all that pasta. In fact, 99.9% of the time, you'll be fine with half. So when you order, ask for a doggy bag and, when your order comes, chop it in half and dump half of it in there. Close the bag. It's gone. Don't even think about eating it now. If you ordered wisely, it'll be a fine lunch for tomorrow. No soda? No duh! For those of you whimpering out there because, for some weird reason, the idea of water with a meal is abhorrent, go for iced tea. Because tea is caffeinated, and therefore a diuretic, it shouldn't replace regular water, but it is calorie free (provided it's unsweetened) and it doesn't have any weird artificial sweeteners in it, so drink up! Dessert? You're joking, right? Really, though, if it can't be avoided, maybe suggest that everyone at the table split a desert. That way, everyone gets a taste of something sweet, but nobody pigs out.

7 Common Factors of Successful Weight Management

By Michelle Chichester

You're working hard to lose the weight and get in shape. You bought P90X®, ChaLEAN Extreme®, Slim in 6®, Hip Hop Abs®, or fill in the blank. For some people, the results they've worked so hard for slowly disappear as bad habits return. Some wonder how "those thin people" can stay that way all the time.


In 1993, the National Weight Control Registry (NWCR) was founded to study the behaviors of "successful losers." Those studied lost an average of 72 pounds, with a minimum weight loss of 30 pounds, and were able to keep the weight off for at least 5 years. Looking at various studies on obesity, the researchers found 7 common factors among those who were successful in maintaining their weight loss.

Eating a low-calorie, low-fat diet. Those studied ate an average of 1,385 calories per day (plus or minus 557), with an average of 26.6 percent coming from fat. Although 26.6 percent from fat may seem high to you, it is lower than the typical American's diet, which consists of simple carbs and ready-to-eat, low-cost processed food. Also, the researchers found that fast food visits were limited to less than ONE per month (step away from the fries!).

Participating in a high level of physical activity. Those studied burned an average of over 2,600 calories per day. This calorie burn came from doing normal, everyday physical activity, including a lot of walking. In fact, over 75 percent of the participants included walking as a form of exercise, with 48 percent of the total participants adding walking to other forms of exercise. Think it can't be done? The next time you go somewhere, try parking a little farther away and walking, take the stairs instead of the elevator, get off the bus or subway one stop sooner, or walk the dog around the block the next time you want to reach for a snack. It's a great way to get in a little more exercise time.

Limiting TV viewing. I heard something great the other day. Someone said that they had always made excuses about not having enough time to exercise. Yet, they always fit in 3 hours of TV viewing every night. Instead of plopping down in front of the TV at night, try to find other things to do. Why not take this time to pop in your favorite exercise DVD? Take a walk with your kids, read a book, or take a class. Not only will it get you moving, it also stimulates your brain in a way that TV viewing can't. It can also kill that urge for mindless snacking while watching TV.

Eating breakfast. Those studied rarely skipped breakfast. After "fasting" all night, your body actually needs the energy that a healthy breakfast can provide. Eating breakfast makes you less likely to grab that pastry in the kitchen at work or run out for fast food at lunchtime. It also keeps your metabolism going, so that your body doesn't shift into the "protect and conserve all fat" mode.

Maintaining dietary consistency. To the successful weight losers (or winners!), "diet" is not a bad word. They are always consistent with how many calories they are eating. There is no "cheat" day or falling off of the wagon during holidays or vacations.

Maintaining a high level of dietary restraint. This goes along with factor #5. Those who are successful at weight loss are always conscious about the types of foods that go in their mouths. When you are trying to maintain your hard-deserved weight loss, be conscious of the types of foods you are eating. One hundred calories of your favorite candy treat are not the same as 100 calories of a protein shake. But, if you "mess up," don't beat yourself up. Those who are successful at keeping the weight off jump right back in where they left off, which leads us to the last common factor . . .

Frequent self-weighing. Seventy-five percent of those looked at by the NWCR weighed themselves at least once a week, with almost half (44 percent) weighing in every day. This allowed them to keep track of any weight gain (or loss) and to address it before it became a "big" problem. Also included in this self-monitoring behavior was the continued counting of calories and fat grams. This continued "reinforcement" goes a long way toward keeping you on track for a slimmer today and healthier tomorrow.

Sources: Butryn, M.L., et al. Obesity (Silver Spring). 2007; 15:3091–3096.; Catenacci, V.A., et al. Obesity. 2008; 16:153–161.; Gorin, A.A., et al. International Journal of Obesity. 2004; 28:278–281.; Klem, M.L., et al. American Journal of Clinical Nutrition. 1997; 66:239–246.; Klem M.L., et al. Health Psychology. 1998; 17:336–345.; Phelan, S., et al. Obesity (Silver Spring). 2007; 15:2470–2477.; Wyatt, H.R., et al. Obesity Research. 2002;10:78–82.

5 Tips to Stick with a Healthy Lifestyle!

By Chalene Johnson

1.Portion size for high-calorie food = very small. Portion size for vegetables = large.

2.Distract yourself when you have a very strong craving. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

3.Think "W.I.W.M." When you really crave something unhealthy, finish this phrase: "What do I want more?" That piece of chocolate cake or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!

4.We are works in progress. No one eats perfectly every day, so don’t allow one bad choice to result in bingeing the rest of the day or falling back into old habits—and that includes on vacations. Just because you’re on vacation doesn’t mean that your eating habits are, too! Look forward to all the free time you’ll have to exercise or sightsee on your long walks while on your next getaway.

5.As hard as it may seem at times to get into shape, it's often more stressful, depressing, and even potentially life threatening to remain overweight.

Beat the 2-Day Binge: Your Weekend Diet Survival Guide

By Whitney Provost

If you've ever avoided your Monday-morning weigh-in because you blew your diet over the weekend, you're not alone. Most people, even those who are not dieting, tend to eat more on weekends than they do during the week. You don't have to be like the average person, however, if you follow a few simple steps. Here are 10 tips for surviving the weekend on a diet.

In a study published in the journal Obesity in 2008, researchers at Washington University in St. Louis followed 48 men and women for a year to determine how weekend eating affected their diets. Almost all of the participants, who ranged from healthy weight to nearly obese, lost weight during the week and gained it back on the weekends. Their physical activity didn't change much; the weight increase was caused by a higher calorie intake. Weekend overeating is so powerful, the researchers found, that it could lead the average person to gain 9 pounds over the course of a year.

Indulging on the weekends can cause you to make up any calorie deficit you created during the week, which means you won't lose weight. And who wants to diet without seeing results? Don't let your days off derail your hard work. Be a weekend diet warrior.

Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.

Stick to your meal plan. There's no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you're going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don't skip meals, or your hunger will overpower you at dinnertime.

Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you'll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you're out all day. Added bonus: You'll all eat better and save money by not having to stop at a restaurant.

Lay off the liquor. You already know that alcohol's empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they're more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they're eating.

Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they're full of activities, and you won't be tempted to eat mindlessly. Keep up with your P90X® , Slim in 6®, or INSANITY™, get outdoors, play sports, meet friends . . . Just get off the couch.
Reward yourself with something other than food. If you've been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn't involve food.

Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you "think thin," you'll be more likely to maintain healthy habits throughout the weekend.

Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you're more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it'll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.

If you do blow it, don't wait until Monday to start over. Nobody's perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.