Eat to live or live to eat?

As I'm writing this post, I'm thinking about how far I've come in my quest for better health.  And, I have to say that I'm pretty proud at my accomplishments.  In the past, I would have normally gone into the kitchen to see what I could eat or poured myself a glass of wine, just "because."  Maybe it was because I felt lonely or sad, stressed or even just bored.  But, I don't do that anymore.  Instead, I'll pour myself a glass of sparkling water and take time for me. I'll listen to music, watch a show that I like or I might even grab a magazine and devour it instead!  

I know how hard it can be to get to this point and believe me, I'm human.  I make mistakes but I've learned to make better choices for the goals that I've made for myself.  I know that if I want to feel better, that the way I live my life, the way that I eat, the amount of sleep I get, etc. impact what I've set out to accomplish.  I know that it's up to me and only me to that can make things happen.

And with that being said, this Monday starts another round of Ten Minute Trainer and the Bring It! Challenge.  I'm EXCITED to begin! 

640 lbs and Loosing

One of my most favorite things to do is read success stories of others.  I get EXCITED when I get my Fitness or Weight Watchers magazines in and I flip through the pages because I see the changes that have been made in folks.  Or I might be on Facebook or Twitter and I see that someone improved their workout time from 10 minutes to 20 minutes or even try a new fruit or veggie.  It’s the little things that add up over time that help us make life long changes.

For some, it may be about appearance but for me, it's so much more.  The changes in a person's health or mental attitude can be AMAZING!  Take someone for example this morning that I was reading about.  She started at 640 pounds and in 1 year, has dropped over a 100 pounds!  She was unhappy, severely depressed and having daily anxiety attacks.  She was also living with un-diagnosed stage 4 breast cancer and in a marriage that didn't work.  She was unemployed and broke, just completely miserable but she changed that.  She knew that she needed more out of life and that she was the only one that could control things.  She decided to start eating clean, train for a 5k and get her life back.  I’m so happy to report to you that she is doing well!

Doesn’t that inspire you?  It does me.  I’m willing to stay focused on living a healthier lifestyle and I’m willing to get out and enjoy the things that I can do.   I can’t change what happened for the last 25 years (okay, make that 36 years and only because I’m being honest) but I can change what I do moving forward.  Are you ready to join me?

Have you Checked In?

One of the things that I have admired most since purchasing a Beachbody program is that I was assigned a FREE Coach.  Now you might wonder what a coach might do.  It's simple....they are there to help support and mentor each person that they work with.  A coach provides constructive critisim to help someone reach their goals.

Now I have to tell you that I was a little skeptical of working with someone that I didn't know but as I thought about it more, I recalled that each years my girls started a sporting event, they had a coach and often someone that they didn't know.  This person became their mentor and supporter and worked with them and continues to work with them even to this day.  They are there to offer suggestions as well as criticisms but most importantly, listen and help aide my girls.  Day after day, the trust in one another grew and their bond was formed.  That has been the same for both me and my Coach and it's also something that I want to pass along to my clients.

As a Coach, I provide a variety of ways to help.  One is that of my weekly check in emails.  It's one simple way for me to communicate with folks and if you aren't on my list than you are missing out.  I would love to have you get my check ins as well as build a relationship with you.  We are in this together!  Simply click here to get on my list so that we can get started.  I would love to help you reach your goals!

Help Wanted!

Little did I know that when I made the decision to start Coaching that it would turn into the opportunity of a life time.  I wanted to help others and to hold my own self accountable to my own health goals.  I didn't realize that it would become so much more.  

For example:  I've meet some amazing people who I consider to be some of my greatest friends and role models.  I've learned to set goals both physically and financially and meet, if not exceed them.  And, what I feel is the my biggest achievement so far is that I'm now able to work full time from home and be the kind of mom that I always wanted to be for my girls. I get to make my own schedule so that I can be there for them.  It's EXCITING!!!

Now for some folks, this may not seem like much but these are just a few of many of the things that make my life better.  If this sounds like something you would like to be a part of, I am always looking forward to working with folks.  Simply send me an email and I will tell you more.

Stepping outside of your comfort zone....

When was the last time that you stepped out of your comfort zone?  I'm not talking about anything unethical or illegal but just pushing yourself a little more that what you normally would.  For me, it's something that I've been working on for a while now.  Baby steps we'll say.  

So, what have I been doing?  Well, here are just a few things....I've been working towards being a Full Time Work at Home Mom. My dream will come true over the next few weeks.  Is it scarey?  YES!  Is it exciting?  YES!  But I knew I had to take that leap.  I also know that most folks can't do that kind of thing.  It's taken me years to get to this point....a lot of hard work, long hours and the understanding and patience of many of those around me.  Next, I did my first Flip Video which I'm putting on my youtube site and on Facebook.  For some, that may not be a big deal but it is for me.  (Be sure to check it out!!)  I've also decided to get my Turbo Kick certification.  Just a few of the things that I'm doing to push me farther.

What I'd like for you to do is think about your goals and life and about what's holding you back in achieving them.  Is there something that YOU can do to change that?  Email me what you plan to do to step out of your comfort zone.  I'd like to hear your comments.

No Excuses!

For years and years, I would find a way to get out of exercise or eating healthier.  It's not that I didn't want to get to my goal but I guess I didn't have enough drive and determination to do it. In reality most of the time I was just lazy.  It was easier to lay on the couch and watch TV after working all day and I know I had two little girls that would want me to entertain them.

Well, many years later and it's still easy to find an excuse not to get up and workout or to eat healthy.  I've still got the same kind of life but even more hectic and little time for me.  I'm working full time, running kids to and from their practices, running my Home Based Businesses and trying to spend time with my hubby.  The difference between today and then though is that I'm not making excuses like before.  I've learned to schedule my workouts just as I would one of my appointments and work on making the best decisions that I can when I eat.  Do I slip?   Sometimes....I'm human.  I get sick sometimes or cheat when I'm not supposed to. So now, I've learned to control my life instead of the excuses and to do the best that I can.  

Do you allow excuses to control your life?  I'd love to hear your comments.

Goal Setting

It's the start of what's going to be a GREAT week. Counting the days down till vacation! It won't be long and I want to be ready!!!   I'm posting my weight loss goals and staying accountable. 

My goals this week:


1. Take my supplements.


2. Drink my water.


3. 2 shakes per day.


4. Protein at every meal (3 main meals, 2 snacks).


5. Exercise 5 times this week using Turbo Fire and my treadmill.


6. Listen to my Motivational DVD's each night.


What are your goals for this week?

No pain, No gain?

It's Sunday morning and I'm sitting here enjoying my morning cup of coffee.  The unfortunate thing though is that I know when I try to stand up and start my day, that my legs will want to give out on me and with each step I take, I will be in pain.  I ache all over and I can already tell that today is just going to be miserable for me.

If you didn't know me and know my story, you would never guess that I have Rheumatoid Arthritis.  Most folks assume that is an older person's condition.  But it's not; even little kids can get arthritis.  So, it's time to fess up....You see, I've been a little naughty.  For the last 3 weeks, I've not taken my arthritis medicine and as of this weekend, it's caught up with me.  Why?  Well, to be completely honest, I wanted to lose weight before an up and coming vacation.

Last year when my Doctor put me on it, I gained approximately 20 pounds over a 4 month period.  Since then, I've had a hard time loosing.  I was 10 pounds away from goal until my weight gain.  Since I eat fairly healthy and I exercise, you would think that it should come off but instead, it's taking what seems like an eternity to get there.  I became inpatient with and decided to take matters into my own hands. And instead of loosing weight, I jeopardized my health. So now, it's like starting all over.  And I don't want to go back to where I was last year.  It not only affected me but everyone around me.  Sometimes when you hurt, you hurt the ones you love unintentionally.

So, I'm reminded of a few things because of this.

1. I have to stay on my medication; no ifs, ands or buts.

2. I feel better with a balanced diet and regular exercise.

3. I can not compare my body to that of anyone else because we are all different.

4. I will take my supplements.  I feel better and have more energy.

5. I will continue the Body by Vi Challenge that I started this week.  (Already down 1.5 lbs this week!)

6. To be patient.  (This one will be hard!) 

7. I am healthier and stronger than ever before.

I'm back!!!

I'm back!!!  

After a few months away and using another blogging platform, I'm back to Blogger.  I don't know why I switched other than I wanted a fancier place for folks to visit.  The thing though is that I am not a computer person and have no idea of what I'm doing.  Blogger feels good to me; I know what I'm doing and can easily manage things better.  I need the simplicity.  I hope you guys don't mind!! So starting next week, you will see posts again on this platform. And as always, you can email me anytime!

Starting over

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending." - Unknown

I love this quote!  It's one that I hope inspires others to make healthy changes in their life as I have.  I know I'm not at goal yet but realize that every day that I workout or eat right will make a positive effect on my life.  I truly hope that by making realistic and manageable changes that I will get closer and closer to my goal each day.  So, what can you do differently today that will help you become a healthier person?

Whoa! What's a girl to do.....

Whoa!  What's a girl to do?  Over the last few weeks, I have had some of the most exciting experiences in my life and some of the worst.  I've been to Nashville to see the Steelers defeat the Titans and then the following weekend to Chicago to meet some of my Beachbody Business Partners.  Both were pretty awesome times and events that I will treasure for the rest of my life.  I've been pretty fortunate that I have been able to travel and enjoy life.  Not everyone gets to do that and I won't take any of it for granted.  Sometimes though, life throws a curve ball at you.  You think everything is grand and than BAM! it hits you like a ton of bricks. 


Last week, my mother was diagnosed with Breast Cancer.  More than likely, it's stage 4.  Her Doctors feel pretty confident that is her diagnosis without all of the tests coming back in until the next week or so.  Stage 4 is the worst of all of the stages.  Until all of her testing is complete, we don't really know what we are dealing with.  Her doctor has already started her on chemo and the 4 of us (my siblings) are putting plans into motion.  There is no history of breast cancer on this side of my family so it's taken us by surprise.  Over the last few days, I have been educating myself on what, when, where this journey will take us.  Is it going to be easy?  Not at all!  I do know though that I have to continue living life as normal as I can.  My girls need the stability as do I.  I need to continue to eat right and exercise.  My mom would want that.


So, my goals for this week are to continue to participate in the Eat Clean Challenge and to get my exercise in.  I will continue to be the best wife, mom, sister, friend and coach that I can be.  Over the course of the next few weeks, months, years, etc. life may change but I have to remember to keep myself a priority.

Join me on my journey to better health...

For a while now, I've wanted to start an accountability blog to use as my journal.  I wanted it seperate from this blog just because I think it deserves it's own space and it's more about me....what I eat, what I'm feeling, what I'm doing to get into shape, etc.  Exercise & Beyond isn't about that.  It's about information that folks are looking for.  So, I created MY journal.  The link is http://www.lkpifer.blogspot.com/.  If you want to see what I'm doing from time to time, stop on over.  I'd love to get comments from you.  Bare with me while I get it started.  In the meantime, there are a few post related to what I've been doing.  Hope you enjoy! :D

My Bad choices....

Teaching your children to eat healthy can really be a chore. With obesity on the rise at every age level, it's important for children to learn healthy habits now. After years of struggling with my own weight, some medical conditions and then seeing how MY bad choices influenced my family, I know that WE have to make changes now!!!


My children had no choice in what I fed them. My husband, Bob, could have cared less what he ate as long as it was some type of meat and a potato. Unfortunately, they were served hamburger helped meals, mac and cheese, processed chicken tenders, etc. Almost everything that I prepared for them didn't benefit their little bodies in any way other than to satisfy their hunger. At that time, I was a new mom, my cooking skills hadn't really developed and I worked all the time it seemed. It's not that I didn't care but that I didn't know any better.


In 2004, through an at work weight loss program, I started learning how to become healthier through a balanced diet and exercise. At that time, I started serving more meals with better nutritional value. It wasn't something that happened overnight. It was a learning process that took time.


Over the years, I have worked hard on finding better ways to be healthier. I've incorporated exercise into our lives; we walk, bike ride, play the Wii for example. Anything to get us up and moving, away from the television set. Our meals are served with lean proteins and veggies or fruits. I also add some healthy starches too. Processed foods are limited.


I'm really proud of the progress that my family has made over the last few years. I'm so excited to be able to help them and others learn how to implement positive changes into their lives. If you want to do the same, I would love talking to you to see how I can help. Click here to send me a request for help.

Personal Reflections.....

This weekend, I had lots of time to reflect on my own fitness journey and thought about what really held me back. Was it exercise or was it nutrition? For years, it was both until 2004 when I learned to eat better. I never really exercised up until then so anything more than walking around the mall was a milestone. During 2005, I lost my job due to corporate downsizing. Everything I worked so hard to lose, I gained back. It wasn't until Fall of 2008 that I decided to to put an end to this roller coaster ride and use Beachbody's programs to allow me to get to my goal. Each day I have made better and better choices. I've learned that I have to be patient with myself and my progress. I hope that you too, are making progress and getting one step closer to where you want to be.  If you find yourself having difficulty reaching your goal and need some extra help and support, let me know.  I've been there and every where in between.

Encountered a set back?

Don't you just hate it when you have a set back? I do and it's what has happened to me. For the last week and a half, I have not been able to exercise like I want. Sure, I can take a walk and do extra things like raking leaves, painting or something else physical but that isn't enough for what I am working for. I need an activity that will help me burn more calories. Until my body is completely better though, I'll have to settle for what I can do. I can't afford another injury. So, along with the activities I can do, I will need to make sure that my eating is right on track. I will need to focus on consuming lots of the right foods and within my caloric range. I know from that this will work in the meantime. I can do it and so can you!

I confess....

Earlier this week, I was speaking with my husband over lunch. I was telling him about reading a book called "The Slight Edge" by Jeff Olson and how this book has already made me realize in less than 35 pages, what I should have been doing all along. I know it's hard to admit sometimes, but we have to look at things straight on to be able to move forward. The primary focus of this book is to help folks achieve success in all aspects of their lives. Each of us have a different definition of what success is so I'm going to use this post in relation to my weight loss efforts.

For many years, I have struggled with wanting to be the "Perfect Size 6". Until this last year, I have come to realize that it isn't something that will happen unless I work for it. There is no pill, no wrap, no magic potion that will make it happen. If I could take all the money I've spent on weight loss products, gimmicks, etc. and had invested it, I would have so much more. No broken heart because it didn't happen and a sizeable savings account that could come in handy one day.

I've also learned that it's all about time and how much effort I put into it. For 33 years, I didn't take care of my body. I didn't always eat right and I certainly didn't exercise in the right way. Luckily, through a friend, I found Beachbody. Using Beachbody's support system, I learned that with every passing day, that the better I treated my body, the better I would feel and that I would see results if I stuck with it. It has changed me; physically, mentally and financially. I actually enjoy working out and helping others achieve their own goals. I like talking with like minded people and I like the fact that there are real people who have struggled just like I have and are willing to make the changes in their lives just like me. So many of us have wanted the "instant" results without really putting 100% into it. Is that you? I want you to know that I am committed 150%. I want to be healthy and proud of who I am. I want to be lean and capable. I want to be around for my girls and for my husband and the rest of my family and friends. My success will be determined by working out each day and eating right. With those things, I will get to where I am supposed to be....size 6 or not.

It's time for a little R & R!

Hi folks!

I wanted to let you know that I will be taking a blog vacation from Monday, July 27 -Friday, July 31 to spend some time with my family. I'll have posts back up and running, on Monday, August 3, just in time for the start of our 100 Point Challenge. If you haven't seen this friendly little competition, take a look at it here. In the meantime, have a healthy and prosperous week!

My Story

I thought I would share my story with you folks....

Last Spring, a friend mentioned to me Ten Minute Trainer and the infomercial that she had seen. She was in awe of how fast the workouts could be and the results of the folks who had used it had. I checked it out online and decided to give it a try; it came with a 30 day money back guarantee so it was worth a try. I used it for a few weeks and saw how it could help me but at that time, my heart wasn’t into it. It seemed like I always found an excuse. I put it away until last fall. Within the first 3 weeks, I lost a total of 7.5 pounds. That was an awesome feeling! I had actually accomplished something and I wanted more.

After using Ten Minute Trainer, I then purchased Turbo Jam. What a great workout that was! It was completely different than what I had before and I must admit, is my favorite! Every time I put that DVD in, push play and start moving, I end up out of breath with a smile on my face. No need to worry though, I maximize my workouts that my heart rate is up and that I can still breathe…lol! What fun I have.

After getting hooked on exercise, I decided to help folks who were looking for support and motivation. It’s when I decided to be an online fitness coach. By becoming a coach, I must set an example for those that I work with. I keep myself in line and make sure that I too, log my workouts into WOWY (Work Out With You), a virtual gym, and meet up with friends. My own coach, my online friends and my job as a coach have helped me maintain my loss, even with illness this winter. I am so thankful for having their support!

I think some of the best advice that I can give folks is to find something you enjoy. It can be walking, weight lifting, taking a class somewhere, etc. Once you find something you enjoy, stick with it or try new things. You will be amazed at how much healthier and happier you feel!

Working towards my goal....

I have 8 weeks to go before I hit the beach and I must admit that even thought I haven't entirely reached my goal, I am still very pleased with my progress. I am eating better and working out harder than I ever have. I know that with this combination that by the time I turn 35, just 9 weeks away, that I will have reached my goal....to be in the best shape of my adult life. I will always have room for improvement though because I don't want my journey to end with a trip or when I have a birthday for example. These are life long changes that I am making each day. They are positive changes that I am sharing with my family, friends and my community (local, faraway and online). I like the fact that I am proof that you can turn things around for yourself and am actually enjoying being able to challenge my body to do new things. I want you to know that you too, can have a healthy lifestyle and be in the best shape of your life. All you have to do is try. Start slowly and build it up to where you can challenge yourself. If you need help or guidance, I am here.

Burning it Up!

On April 1st, I set out to start something that I had begun in January. It was ChaLean Exreme. Due to family illness and an illness of my own, I could not give the program my all and had to quit three weeks in. I supplemented my work out times with Ten Minute Trainer and Turbo Jam and loved every minute of it. Once I had everything under control, I could focus on comitting to a 90 day program. This week, I started the final week of the Burn Phase, the first month of the program. I can't wait to see what my results are when I do my 30 day measurements next week. I'm really anxious for a positive outcome. I can already tell the differences in my body. It's taken me a little longer than 30 days to complete the first phase but I am not going to be hard on myself. I'm going to keep moving and work hard!