Back to Being Me

By | Behavior Change, Blog, bootcamps, Uncategorized

Posted by Roger, a contributor to this blog.

My dad, mom and me in 1984, before my big move away.

Hi all. It has been a long time since I posted anything but, believe me, it hasn’t been for lack of trying. Unfortunately, as life unfolds, one finds that events sometimes happen that knock you for a loop. Even when not totally unexpected these events can leave you in a dark place. That’s where I’ve been and now I’m pulling myself out.

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Kim’s Top 10 Reasons for Being a “Fit Mom for Life”

By | Behavior Change, Blog, Fit Moms For Life DVD, In-home workouts, Mindset, Uncategorized

  Hi, This is Kim, one of Dustin’s contributors.  This fall starts my third year doing Dustin’s programs.    I’ve been doing the Fit Moms for Life dvd series for two years.   I supplement that with the Buns, Guns, Shoulders and Back dvd.  I also like to run a few times a week.  I just completed one year of being a Fit Moms For Life group leader in ND and my husband is a nutrition guru.  Basically, I have access to alot of information on fitness and nutrition.  Sometimes, the biggest obstacle is using it.

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Bootcamp July 13, 2011

By | Blog, Body Assessment, bootcamps, Uncategorized

Posted by Roger,  a contributor to this blog.

In case you haven’t had a chance to experience one of Dustin’s bootcamps in person, just wanted to share this video to show you what it’s like. My wife had a stress fracture and can’t participate right now but she did me a favor and got up at 4:30 am to take the pics and video. Hope you enjoy.






You Gotta Have Friends…

By | Behavior Change, Blog, bootcamps, Mindset, Uncategorized

Posted by Roger,  a 49 year old contributor to this page.

A couple weeks ago I had the good fortune of going home to Michigan and reuniting with a group of friends that had either turned 50 or were on the verge of turning 50. There were party favors and buttons with cool slogans. My two favorite slogans were “50…Coming soon to a body near you!” and “50…I am a classic. I only get better with age.”  I found that I could easily relate to both sayings. Read More

Healthy Spinach Dip

By | Blog, Healthy Snacks, Uncategorized

It’s me! Patty!

I’ve been looking for healthy snacks to take to the lake for the 4th.  I love fruit, love veggies, but need to remember to add the protein. Greek yogurt is a great way to add protein!  Today I found this recipe on Oxygen.  I will be making this and serving with pita chips and veggies!

Spinach Dip – Oxygen Magazine

Makes 4 servings

This guilt-free dip provides a healthful dose of protein and phytonutrients.


  • 1 cup smooth low-fat cottage cheese
  • 1 cup plain low-fat Greek yogurt
  • 1 package onion soup mix
  • 1 can water chestnuts, chopped and drained
  • 1/4 cup grated carrots
  • 10 oz package frozen spinach, thawed, chopped and drained


  1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.
  2. Refrigerate for about 2 hours before serving.

Nutrients per serving (Makes 4 servings):

Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

“It’s great to dip pitas or vegetables in, or you can use it as a spread for a sandwich.”


Follow my blog on exercise and meal ideas!


Have a Great 4th of July weekend!


Strawberry Salad

By | Blog, Healthy Snacks, Nutrition, Uncategorized

It is strawberry season in Wisconsin! What I buy from the grocery store in January has so little in common with the homegrown strawberries of June that they really should be re-named! Here is the salad that I have been eating every day for the past week.


2 teaspoons strawberry jam (I use Simply Fruit)                                             

1 tablespoon balsamic vinegar

3 tablespoons extra-virgin olive oil

Salt and pepper

Chopped romaine or other greens

Sliced strawberries

Crumbled goat cheese (or feta)

Chopped toasted walnuts

Wisk together the jam, vinegar and oil. Season with salt and pepper. I’ve found this amount of dressing enough for 2 or 3 salads. Toss the greens, strawberries, crumbled cheese and walnuts with the dressing and enjoy.

It’s not strawberry shortcake but it hits the spot!

What is your favorite summer salad?

Bad Day at Black Rock?

By | Blog, bootcamps, Cardio Workouts, Core Training, Uncategorized

Posted by Roger, a contributor to this blog.

It seemed like an uncomfortably warm night last night. My wife and I watched the movie Tales of the Crypt (1972), not to be confused with the HBO series, before heading to bed. I love old ’70’s B-movies from my youth. They used to show them at the local drive-in but I suppose now they are direct to video. However, I digress. The warm air or humidity didn’t make for great sleeping weather so we were up for a bit. When I finally fell asleep I knew it would only be a short time until 4:30 am came along. Read More

For Richer, For Poorer, For Sweatier…

By | Blog, bootcamps, Cardio Workouts, Mindset, Uncategorized

Married 20 years strong..

Posted by Roger, a contributor to this blog.

The alarm goes off at 4:30 and my wife tells me it is time to get up for boot camp. Luckily I already have my gym bag packed and workout clothes laid out so I can move a little bit slowly. I get out of bed and get dressed while she goes back to sleep for another 20 minutes. Then, still slightly bleary-eyed, I head out alone, both of us disappointed that she still isn’t physically ready to return to class.

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Eliminating Artifical Dyes From Your Family’s Diet

By | Behavior Change, Blog, Healthy Snacks, Kids nutrition, Uncategorized

Red 40, Yellow 5, Blue 1… read the labels on hundreds of foods and beverages sold in the United States and you are bound to see these and other artificial food colorings among the ingredients.  There are some studies that link these dyes to behavior problems in children.  Earlier this year, a Food and Drug Administration panel investigated a link between hyperactivity in children and artificial dyes.  Their findings were inconclusive, but the panel did recommend further investigation.

The possible link between food dyes and children’s behavior is just one area of concern.  Many people are concerned about the overall safety of these man-made artificial dyes, especially since they have no nutritional benefit and are mainly added for cosmetic reasons.

I made the decision to remove these products from my family’s diet about a year ago when I began reading food labels.  I was shocked to find how many items my family ate that included these dyes, everything from yogurt to cereal to jello!  You can view a complete list by clicking here.  I did notice a change in my children’s behavior, but I am not sure if it was linked to the elimination of the dyes, or just eating healthier.

It is fairly easy to avoid artificial dyes, just stick to eating foods that are as close to their natural state as possible.  When you do purchase a packaged item, always check the food label (the FDA requires that dyes be listed on all processed foods).  Popsicles are a great treat this time of year, but make sure you find one that is colored naturally, or make your own.  If you’re worried your children will be mad that you eliminated their favorite snack, don’t be!  Many dye-free alternatives can be found in the organic section of your supermarket.

Many of the dyes used in the US are banned in Europe.  This means many companies are all ready making a dye free version of their foods.  For example, NutriGrain bars in the US are colored with Red 40, Yellow 6, and Blue 1.  In the UK they are colored naturally with beetroot, annatto, and paprika extract.  Some companies are making changes.  I was thrilled to see Yoplait’s Go-Gurt Yogurt come out with a Simply Go-Gurt that eliminates the dyes.  There is still a fair amount of sugar in them, but if you treat them as a “treat” it’s not so bad.  Hopefully more companies will start using natural colorings as the public demands.

What are your thoughts on this issue?  Have you tried to eliminate dyes?

FMFLers rock the Fargo Marathon

By | Blog, Uncategorized

Hi!  It’s Patty again!  One of Dustin’s bloggers. 

I forgot to blog about the Fargo Marathon in May!  I’m not a runner.  If you’ve followed any of my blogs, you’ll know that I used to lift weights, then got the crazy idea to train for a half marathon, because the Fargo Marathon has become so big!  The first year I was involved, it was with my son, we did the 5K, just because it looked like fun.  That wasnt enough, so the next year I trained for 18 weeks for the half marathon.  It was aweful.  My feet hurt.  My shins hurt.  And the worst thing of all – I gained weight! 

This is me 2009 half marathon - how can that much training produce those big thighs!?

 Kim and I were talking at the marathon and think maybe it had partly to do with we thought we were running so much, we needed lots of carbs and more food.  The other part was I stopped lifting weights.  So now the past 2 years I have been involved in the Fargo Marathon and have done the Go Far Challenge, doing the 5K on Friday night and the 10K on Saturday.  I dont run, I dont train.  I do intervals, 2:2 jog/walk, and believe me, my jog is more of a little giddyup in my walk. 

Anyway….some of my favorite gals that workout with me in the mornings were in the Fargo Marathon.  Jennifer ran the entire half marathon (WOOHOO!), Angela and I both did the 5 and 10K, Angela’s mom did the 5K (so proud of her!), Angela’s sister and niece, her aunt and uncle (who are RUNNERS), my friend Lisa B did the 10K – we couldnt find each other at the Dome – I’m so bummed I didnt get to walk/jog with her!  Kim and I did the 10K together, until the end when I knew Kim wanted to keep running, and my feet just dont handle the pavement and I told her “run like the wind Kim” and she finished the last 1-1/2 miles ahead of me.  We had fun.  The people are awesome.  The atmosphere is unbelievable.  I still dont think running is a long term way to be fit, but I do believe that for some people it’s a great stress reliever.  It’s just not for me.  I’ve been fighting a foot pain for some time now and I’ll stick to my weights! 

Lisa and her sister

Angela and I Friday night before the 5K


Me, Kim, Angela after the 10K

I think next year we’ll have to have Dustin’s business cards to hand out for all the people who inquired about our shirts and his website we had on the back!

Random Thoughts

By | Behavior Change, Blog, bootcamps, In the news, Uncategorized

Posted by Roger, a contributor to this blog.

Got up nice and early this morning to attend Memorial Day Boot Camp. It was kind of a humid morning but there was a little breeze so all was good. Afterwards I had a chance to reflect a bit since no work today. Nothing particularly profound but thought I ‘d share them with you anyways! Read More

Green Smoothie Anyone?

By | Blog, Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

Hey – It’s me, Patty, one of Dustin’s FMFL bloggers.  Just a quick blog on a recipe that you need to try! 

Memorial day is not a good one.  It’s cold, it’s wet, and there are severe storms headed our way later this afternoon/evening.  So – I’m inside, catching up on some bookwork, housework, recipes, planning, batch cooking, blogging, etc. 

A friend of mine from Spark People challenged me to try to put spinach in my smoothie.  I’ve thought about doing it for some time, but eesh!  Well – LOVE IT!  I think I’ve had a green smoothie almost every day, if not every other day since!  Even my 7-year-old tried it and liked it.  Maybe not enough to ask me to make one individually for him out of the blue, but he has taken a drink each time I’ve made one so that’s a start! 

Here’s my favorite mix:


Frozen banana

Prograde vanilla protein powder

Ice, water

Chia seeds



Today I added strawberry to it, it’s just as good, but it changed the color a little; I prefer the bright green color!  🙂 

Doesn’t that layer of healthy ingredients look delish!?  It is!

Try something new!  Try a new exercise routine.  Try a new recipe. 

And thank a veteran this Memorial’s day!