Tag

fat loss tips

5 Ways to Go Beyond the Basics with Your Nutrition

By | Health, Nutrition

Hopefully by now you’ve thought about how to level up your nutrition game, perhaps using one of our two most important healthy eating habits.

(Click the links above if you missed either of those articles…)

Today, I’m going to share my 5 favorite ways to go beyond the basics, for when you want to do everything you can to feel your best.

One: Hydrate!

Drink ½ your bodyweight in ounces of water per day. Listen to your body and do what feels right to you. But most of us are walking around with some level of dehydration, which is like putting the brakes on both your metabolism and your ability to do a hard workout.

Try upping your water intake and see how you feel. If you don’t like plain water, add lemon, lime, orange or cucumber slices or even add some berries to an infuser bottle.

Two: Don’t drink your calories!

Soda, alcohol and juice are the major culprits here.

I’m not saying that you can never have a glass of wine again, but be aware that your body treats soda, alcohol and juice as straight sugar. Not only will they add excess calories with zero nutrition, but they cause inflammation in your body. Go for moderation here as much as you can.

Three: Don’t eat after 7 PM.

That simple guideline will work for most people, but what I’m really saying is to treat food as fuel and time your meals for when your body needs fuel!

For most of us, this means not eating late at night, when we’re about to go to bed. Simply shifting your dinnertime earlier, to 6 or 6:30, and perhaps eating a lighter meal at dinner can make a HUGE difference!

You don’t need a ton of calories overnight, unless you are a shift worker and on your feet all night. You also don’t need a lot of carbs.

Most of my clients find that they feel best with an early dinner of protein and veggies, then nothing more until the next morning.

Perhaps try front-loading your calories and carbs earlier in the day–in breakfast and lunch–so that you have enough energy for your day, your workouts, etc!

Four: Try a sugar detox

This is a big one for most people, myself included. I have a huge sweet tooth. Just ask my wife, Tessa. If there’s a bag of M&Ms around, it will be gone by the end of the day. 😉

So I know what I’m asking can be hard.

But every time I or any of my clients have done this, we’ve felt AMAZING after just a couple of weeks.

Plus, there is more and more research suggesting that sugar is a major culprit in increased inflammation in our bodies, and is behind our high rates of heart disease, along with high blood pressure and diabetes.

This link is the last in a 7-part series, and it provides links to the previous 6 parts. The video provides scientific evidence presented by experts describing how damaging sugar is:

http://dustinmaherfitness.com/2013/04/the-skinny-on-obesity-part-7/

Given the evidence, try a 7 or 14 day sugar detox. See how you feel. Then think of what you could do to more permanently reduce your sugar intake. It can make a major difference in your health.

Five: Plan/prep your meals

This sounds simple, but it’s probably the thing that is most challenging for many people to do regularly, given the pace of life these days.

However, if you can manage to carve out some time on a weekend to cut up veggies, prep your lunches for the week, make a healthy casserole or soup that will give you leftovers, etc, you will be WAY ahead of the game.

Planned and prepped meals make it so much easier to avoid going out at the last minute or eating quick and convenient but often unhealthy packaged foods.

That’s it–my top 5 tips for leveling up your nutrition even more, and going beyond the basics.

I know that none of this is rocket science, but the truth is that being consistent with these simple strategies will do more for your health over time than will any crazy-restrictive 30-day diet.

I aim for 80% compliance all of the time, rather than 100% perfection for a few weeks. 😉

Next week, we tackle mindset, which is arguably the most influential of our four pillars of health and fitness. Click here for the first article in our mindset series.

A short rant

By | Behavior Change, Challenge, Health, Lifestyle, Mindset, Transformation Center, Uncategorized

I love to share my thoughts, meals, and favorite wellness articles on Facebook. Are we Facebook friends yet? No? >>> Click here to request friendship >>> Click here to join my community page >>> Click here to join the Fit Moms For Life FB community

I recently went on a bit of a rant on Facebook and it went a little viral and was shared and viewed thousands of times, so I wanted to share it with you here, too…

Warning! Rant ensues…

We have had record numbers of clients flocking to our Transformation Center the past month, which has been so awesome. But, I have also had a handful of conversations with others who have stopped coming because of the lame excuses of: it is winter, it is cold and dark outside and just too hard to get out of bed.G etting your butt out of bed in your warm cozy house is hard?

No!

  • Fighting cancer is hard
  • Raising kids on your own is hard
  • Losing a loved one prematurely is hard
  • Going through a divorce is hard
  • Watching your parents’ health decline is hard
  • Losing half your net worth in the stock market is hard

Don’t tell me the 5 seconds it takes to get out of bed in the morning, put your workout clothes on and get in your heated car is hard. Remember everyday you DON’T exercise is like taking a handful of depressant pills. I don’t care if you agree or disagree – I know I am right. 

I care about you!

Single Mom Thinking of Ending Her Life Creates Incredible Transformation

By | Balance, Behavior Change, Health, Healthy Snacks, Mindset, Moms, Nutrition, Uncategorized

Onica’s transformation began the day she signed up for Killer Kurves.  She said K2 was the best decision she has ever made for herself and it was the day that saved her life. Onica learned to start viewing food as fuel and not as a hobby or a way to relieve stress.  She started living when she stopped eating food that was harming her health and suppressing her energy. 

Onica

Onica graciously put together her daily eating schedule and recipes she loves.

Daily Eating Schedule

5:45 – Wake up

6:15 – Have first ½ of breakfast

  • 12 oz ice water with the juice of ½ a lemon
  • 2 Energy bites

8:00 – Have second ½ of breakfast

  • 8oz Greek yogurt (Faye 2% is what I try to get but can’t always find)
  • 1 tsp local raw honey
  • ¼ cup or so sliced/chopped fruit, I like either banana or strawberry best

9:30/10:00 – Morning snack

  • 1 small apple (Honeycrisp is my fav)
  • Either 12 almonds or 2 TBSP natural peanut butter but I don’t do the p.b. often because I
  • have no control around peanut butter and then I just end up eating waaaay more than 2 TBSP

Between 11 and noon – Lunch

  • Varies but I usually make a big batch of something on Sunday and divvy it up into helpings for lunch all week, this is great if it is an awesome recipe, however, when you make something new and it isn’t great then not so much… I will attach several recipes that I have made and like for lunches all week long.
  • 3:00 – Afternoon snack
  • 2 hardboiled eggs
  • 1-2 carrots or other veggie that you like raw, I do not use any sort of dip/dressing/sauce for these

5:30-6:00 – Dinner

  • Varies, below are recipes that I have tried and like 7:30 on K2 nights ONLY – after workout snack
  • 1 string cheese

OR

  • 3 TBSP “energy trail mix” (recipe attached)

** I try to only drink water throughout the day but I do sometimes have a cup of coffee (with milk and coconut sugar) or a cup of tea with honey. My breakfast and snacks rarely change as I find these choices work well for me, are easy to prepare, I like them and so far I am not sick of them. Sample lunch ideas, recipes will are below.

  1. Chicken Sans Noodle Soup (281 calories)
  2. Lean and Clean Chili (278 calories)
  3. Slow Cooker 2 Bean Chicken (146 calories)
  4. Salad Bar from the local grocery store (calories vary)
  5. Chicken and Roasted Veggie Soup (149 calories)
  6. Chicken and Veggies (331 calories)
  7. Zucchini Pizza Boats (149 calories)
  8. Tuna (or chicken or salmon) salad cucumber wrap (175 calories)
  9. Sour Cream Chicken Enchilada filling (222 calories)
  10. Veggie Potato Pancakes (202 calories)
  11. Veggie and Quinoa Soup (255 calories)
  12. Meat Muffins (152 calories)
  13. Black Bean Burgers (187 calories)
  14. Spaghetti (296 calories)
  15. Taco Salad (322 calories)
  16. Chicken Stew (277 calories)
  17. Broccoli, mushroom, garlic, chicken with pasta (342 calories)
  18. Spaghetti with Arugula, roasted peppers & prosciutto (283 calories)
  19. Chicken and Mushrooms (154 calories)

I usually add a side of veggies or sweet potato fries or both to dinner depending on what it is that we’re having. I chose the lunch options as lunch instead of dinner simply because they make a large enough batch to last the whole week and require minimal prep at the office.

Recipes:

**Some of these are my own made up as I go, some I have adapted from published recipes and some are exactly as written from where I found them. I will try and include links for those that aren’t my own. Feel free to ask if you have questions. I won’t claim to be a cookbook author by any means so my directions etc are not the best.

Chicken Sans Noodle Soup (281 calories):

  • 5.00 Chicken – Breast, meat only, raw
  • 1.00 large, Onions – Raw
  • 1.00 tablespoon, Oil – Coconut
  • 6.00 medium, Carrots – Raw
  • 2.00 clove, Garlic
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 2.00 sweet potato
  • 1.00 Potatoes – Red, flesh and skin, raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 1.00 container (6 cups ea.), Chopped Frozen Spinach
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tbsp, Spices – Dill weed, dried

Heat oil in a large soup pot, add onion, carrots and mushrooms. Cook until veggies are tender, about 3-5 minutes. Add chicken and cook until no longer pink. Add remaining ingredients and put in a 300 degree oven for 2-3 hours. 5 servings

Lean and Clean Chili (278 calories): This is a recipe from the Killer Kurves binder, see prep there.

Slow Cooker 2 Bean Chicken (146 calories): Recipe >>> http://www.thegraciouspantry.com/clean-eating-slow-cooker-southwestern-2-bean-chicken/

Salad Bar from the local grocery store (calories vary): You pick the ingredients for this one

Chicken and Roasted Veggie Soup (149 calories):

  • 1 can Diced Tomato
  • 1 Can mild Rotel
  • 3.00 medium, Carrots – Raw
  • 1.00 Medium, Zucchini
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 1.00 large, Onions – Raw
  • 3.00 cloves, Garlic – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 med red pepper
  • 1.00 sweet potato
  • 1.00 package (10 oz), Spinach – Frozen, chopped or leaf, unprepared
  • 4.00 cup, Chicken Stock
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tsp, Spices – Chili powder
  • 0.25 tbsp, Cayanne Pepper
  • 1.00 tsp, Cumin
  • 12.00 oz, Chicken Breast cut into bite sized cubes
  • 1.00 tbsp, Refined Coconut Oil

Preheat oven to 450 degrees, put ½ tablespoon coconut oil on a large cookie sheet (or 2) and put in oven to melt. Chop all fresh veggies, sprinkle with salt and pepper. Spread veggies on cookie sheet(s) and cover. Roast for 10 minutes, remove foil, stir and roast for an additional 20 minutes. Heat remaining coconut oil in soup pot. Cook chicken until no longer pink. Add roasted veggies, tomatoes, spinach, chicken stock and spices. Put back in oven at 300 degrees, cook for 2-3 hours. 8 servings- Chicken and Veggies (331 calories)

  • 1.00 large, Onions – Raw
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 3.00 clove(s), Garlic – Raw
  • 1.00 cup(s), Broccoli – Raw
  • 0.50 cup(s), Frozen Mixed Veg (Carrots, Peas, Corn, Green Beans)
  • 5.00 Boneless skinless chicken breast
  • 2.00 medium, Carrots – Raw
  • 4.00 slices (18g), Bacon

Heat medium skillet, add bacon. Cook until crispy, transfer to papertowel, set aside. Leave enough bacon fat in the skillet to cover the bottom, add chicken and cook until no longer pink. Add veggies and cook until they are the desired crispness. Add bacon back in. 5 servings

Zucchini Pizza Boats (149 calories): Recipe here >>> http://www.cookingclassy.com/2014/06/zucchini-pizza-boats/

Tuna (or chicken or salmon) salad cucumber wrap (175 calories):

  • 1.00 tsp(s), Lemon juice – Raw
  • 1.00 tsp(s), Spices – Dill weed, dried
  • 0.06 tsp(s), Sea Salt
  • 0.06 tsp(s), Spices – Garlic powder
  • 1.00 oz, Plain 0% Greek Yogurt, 2 Tbsp
  • 2.00 tbsp(s), Mustard – Yellow
  • 1.00 container (4 oz drained 56g about 1/4 cup ea.), Tuna Fish
  • 1.00 large (8-1/4″ long), Cucumber – Peeled, raw, sliced

Mix lemon juice, spices, yogurt and mustard in a small bowl. Add tuna, cooked chicken or salmon. Mix until combined. You can slice the cucumber lengthwise, put the salad on the cucumber and roll it up or just do what I do and make round slices and put a small forkful of the salad on the slice.  1 serving- Sour Cream Chicken Enchilada filling (222 calories)

“Sour Cream Chicken” Enchiladas: This recipe was adapted from >>>  http://www.vegweb.com/recipes/sour-cream-chicken-enchiladas

  • 1.00 large, Squash – Zucchini, includes skin, raw
  • 1.00 large, Onions – Raw
  • 2.00 pepper, Poblano Pepper, roasted, peeled and diced
  • 1.00 tbsp(s), Ground Cumin
  • 1.00 tsp (g), Spices, Oregano, Dried, Leaves
  • 1.00 tbsp(s), Chipotle Peppers In Adobo Sauce (12oz)
  • 1.00 dash, Spices – Salt, table
  • 2.00 cup, Sweet, Frozen corn
  • 14 oz boneless, skinless chicken breast
  • 1.00 container (1 4/5 cups ea.), Canned Black Beans drained and rinsed
  • 6.00 tbsp(s), Yogurt, Greek, 2% (Fage)
  • 1.00 tsp(s), Refined Coconut Oil
  • 1.00 container (423.5 gs ea.), Petite Diced Tomatoes

Dice the zucchini and onion and put on a cookie sheet with 1 tsp melted coconut oil. Add corn and spices and toss to coat. Roast in a 450 degree oven for 20-25 minutes, until onions start to caramelize, stirring occasionally. While those are roasting heat remaining oil in a skillet and cook until no longer pink. Put all ingredients except Greek yogurt into a large container and mix together. When ready to eat reheat and serve with Greek yogurt or sour cream.

Veggie Potato Pancakes (202 calories): 5 servings

  • 4 small Zucchini
  • 1 Yellow Onion
  • 2 Carrots
  • 3 cloves, Garlic
  • 3.00 oz, Sliced Mushrooms
  • 1.00 Large Sweet Potato
  • 5.00 egg, Large Whole
  • 2.50 tbs, butter
  • Salt and pepper to taste

Shred all of the veggies and mix together in a large bowl. Portion out into 5 sandwich size Ziploc bags. When you are ready to make a serving put 1 egg into a bowl and scramble with the salt and pepper. Add the veggies and coat with the egg mixture. Heat a small skillet over medium heat and add .5 tbsp butter until melted. Add veggies, spreading the mixture evenly over the skillet. Once brown on that side flip it to the other side and cook until that side is brown. **I have yet to master the flipping part of this so I end up with a plate of what look more like shredded veggie crumbles than pancakes but they still taste great

Veggie and Quinoa Soup (255 calories):

  • ½ TBSP Coconut Oil
  • 1 Onion Chopped
  • 3.00 oz, Sliced Mushrooms
  • 3.00 clove (3g), Garlic, Raw
  • 3.00 carrot (10″ – 72g), Carrot
  • 8.00 ” Stick, Celery.
  • 1.00 Medium Zucchini Raw
  • 4.00 oz, Roasted Red Pepper
  • 2.00 cup (30g), Fresh Baby Spinach
  • 2.00 cup chopped – 120g, Green Beans
  • 4.00 cup (250ml), Organic Vegetable Broth
  • 1.50 cup (130g), Canned Diced Tomatoes (Per Package)
  • 1.75 cup, Canned Black Beans, rinsed and drained
  • 1.50 cup, Canned Navy Beans, rinsed and drained
  • 1.00 cup dry (43g), Organic Quinoa, rinsed

Heat oil in large soup pot, add all fresh veggies and cook for about 3-5 minutes. Add remaining ingredients, heat to a boil. Put in 300 degree oven for 2-3 hours. 7 servings.

Meat Muffins (152 calories) I have no idea where this one originally came from, my sister introduced me to them and I fell in love.

  • 1.00 container (16 ounces ea.), Ground Turkey, Raw, 99%/1%
  • 1.00 medium (2-1/2″ dia), Onions – Raw, chopped into small pieces
  • 2.00 medium, Carrots – Raw, chopped into small pieces
  • 1.00 large, Eggs – Whole, raw
  • 1.00 cup, Mushrooms – Raw, chopped into small pieces
  • 2.00 clove, Garlic – Raw, chopped into small pieces
  • 1.00 box frozen, chopped spinach, thawed with excess water squeezed out
  • 1.00 tsp (5mL), Worchestershire Sauce
  • 1.00 Tbsp, Tomato Ketchup 64oz
  • 2.00 tsp, Mustard – Yellow
  • 1.00 dash, Spices – Salt, table
  • 1.00 dash, Spices – Pepper, black

Preheat oven to 375 degrees. Using a papertowel spread a light coating of coconut oil in each section of a cupcake pan. Mix everything together in a large bowl until thoroughly combined. Form the meat mixture into 12 equal size balls and put them in the cupcake pan. Bake for 45 min-1 hour. 6 Servings

Black Bean Burgers (187 calories): These came from a vegan cookbook that I have, the name escapes me though…

  • 1.00 can black beans, rinsed and drained
  • 1.00 tbsp, Oil – Coconut
  • 0.50 cup, Onion Raw Chopped 1/2 Cup
  • 1.00 tsp(s), Garlic – Raw
  • 1.00 pepper, Red Bell Pepper
  • 1.00 pepper, Peppers – Jalapeno, raw
  • 0.50 cup(s), Corn – Sweet, yellow, frozen, kernels cut off cob, unprepared
  • 0.25 tsp(s), Spices ~ Corriander
  • 0.50 tbsp(s), Chipotle Peppers In Adobo Sauce

In a medium mixing bowl, mash the black beans w/ a potato masher or a fork. Heat 1 teaspoon of the oil in a skillet over medium-high heat. When the oil is hot, add the onion, garlic, bell and jalapeno peppers, cumin, and coriander. Cook the vegetable mixture until the onion is soft. Add the vegetables to the black beans. Mince the chipotle, add it to the bean mixture, mix well. Stir in the corn. Form the bean mixture into 4 patties. Heat 2 teaspoons of the oil in a skillet over medium-high heat. Fry the patties until they are nicely browned, about 5 minutes. Turn and fry the other side for about 4 minutes.

Spaghetti (296 calories)4 servings: Regular spaghetti here, I do use the 99% lean turkey burger and 100% whole wheat noodles for mine and I try and find a sauce without all the junk that most of them have in them. I also go light on the noodles for myself.

Taco Salad (322 calories): This is another one that varies. I use the 99% lean turkey and a packet of whatever taco seasoning I have on hand (I have homemade stuff sometimes too). I use romaine lettuce instead of iceberg, cheese, tomatoes and plain Greek yogurt instead of sour cream.

Chicken Stew (277 calories): This is one I just threw together one afternoon.

  • 1.00 tsp coconut oil
  • 4.00 Boneless Skinless Chicken Breasts, cubed
  • 1.00 cup, chopped, Onions – Raw
  • 2.00 clove, Garlic – Raw
  • 1.00 cup, chopped, Carrots – Raw
  • 2.00 stalk, small (5″ long), Celery – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 2.00 frozen mixed veggies
  • Salt and pepper to taste

Heat the oil in a soup pot over medium heat, add the chicken and cook until no longer pink. Add the raw veggies and cook another 5 minutes. Add the stock, mixed veggies and seasonings, bring to a oil. You can either simmer on the stove for however long you want or put it in the oven at 275-300 for a couple hours. 6 servings

Broccoli, mushroom, garlic, chicken with pasta (342 calories): This is one of my favorites, again, not sure where it came from originally though.

  • 3.00 boneless, skinless chicken breasts, cubed
  • 2.00 bunch, Broccoli – chopped and lightly steamed
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 3.00 clove, Garlic – Raw, chopped
  • 3.00 pat (1″ sq, 1/3″ high), Butter – Salted
  • 0.25 container (16 oz ea.), whole wheat Penne Pasta (or whatever shape you have on hand)
  • Salt and pepper to taste

Fill a medium pot with water and put on to boil for the pasta. Heat butter in a large skillet, add chicken and mushrooms and cook until chicken is no longer pink. When water is boiling, add pasta and cook according to the package directions. Add the lightly steamed broccoli to the chicken and mushrooms and let cook until the pasta is done. Add pasta and seasonings.

Spaghetti with Arugula, roasted peppers & prosciutto – 4 servings (283 calories): I omit the walnuts and opt to swap out the arugula for baby spinach when I make this, I have also added mushrooms once or twice. Adapted from >>> http://www.eatingwell.com/recipes/spaghetti_with_arugula_roasted_peppers_prosciutto.html

Chicken and Mushrooms (154 calories): This is basically the Broccoli, mushroom, garlic, chicken with pasta but with only the chicken and mushrooms. I let them cook in the skillet until they are golden and the mushrooms are starting to caramelize, adding a splash or 2 of water if the pan gets too dry. Quick and easy and super yummy!

I would like to make a couple of statement disclaimer type things.

  1. I am not a drinker at all, this could very well be why I have been so successful on my journey, and alcohol is not my thing.
  2. I am in no way, shape or form qualified to tell anyone what/how/when to eat, just sharing what has worked for me.
  3. Good luck! You CAN do this!

I hope that people find this to be a useful tool on their journey to becoming who they desire to be.

-Onica

I am sorry.

By | Balance, Behavior Change, Health, Lifestyle, Mindset, Nutrition, Uncategorized

This weekend I took 7 of my trainers with me to Chicago for a fitness conference. It was an educational 3 days for personal trainers and group fitness instructors. We learned a lot of hands on skills, along with the latest in exercise science, research, and trends. For me, one big take away from the event was the revelation and understanding that our industry’s focus on exercise is flawed and is need of a paradigm shift. The same 20% of our population bounces from health club to health club while the health of our country continues to deteriorate to the point where the experts estimate by 2050, 50% of our population will have diabetes (that freaks me out!).

Questioning why our industry’s approach to helping people is failing miserably, has literally been waking me up consistently at 3 AM for nearly the past year. After pondering some ideas and facts presented at the conference, I’d like to share some of my thoughts…

Our keynote presenter suggested that trainers are actually snake oil salesmen when we tell people that they should exercise to lose weight. Study after study has shown that exercise is quite futile in weight loss. These studies do NOT mean you shouldn’t exercise. Exercise will add MANY quality years to your life, but don’t believe that it will do much of anything for weight loss on it’s own.

If have made this claim in the past, I want to apologize.

I will always believe exercise is ESSENTIAL and MANDATORY for living the healthiest and most awesome life possible, but when our industry claims exercise alone will create massive weight loss, don’t believe the hype. If exercise really did result in massive weight loss, every person that consistently goes to a health club would be an ideal weight.

So, if exercise is not the solution to weight loss, what is?

MeNutrition of course plays a massive role in losing weight, nothing new here. But the challenge with nutrition is determining how we can best educate and then empower you to make the right choices.

Overall lifestyle also plays a role in weight loss. The latest data shows that the average women in the U.S. sits for 13 hours per day! That doesn’t include the additional 7 hours they sleep.

Can you imagine that?

We, as a culture, spend over 80% of our lives sitting on our butts! No wonder our nation is getting more and more obese! Research has shown that a person who doesn’t formally exercise, but is on her feet a lot moving around, is overall healthier than someone who works out for one hour most days of the week, but sits for the rest of the day. We must fight the urge to plop down in front of the TV or computer screen and get up and move! Even if it is just 2-3 minutes on the hour, every hour we’re sitting. Sitting kills, and if you think the 30 minutes of intense exercise you get in daily is all you need, you are mistaken.

Big box health clubs, provide a physical space for exercise to occur but they provide very little in the way of education, accountability, and support. Even if these gyms do educate you on how to best exercise at their club, it will do very little to empower you to transform your life.

Moving forward, I believe the role of fitness facilities will soon move toward creating a coach to client environment. Gym memberships will include effective coaching that provides you with safe, efficient, and fun ways to workout, empowers you to transition some of your sitting time into movement, and provides you with encouragement and honesty (they’ll also call you out on your BS).

This environment is what I am attempting to create at the Transformation Center in Madison, and in my various DVD and digital programs, as well. Fit Moms For Life strives to create programs, products, and services that can empower you throughout your entire day, not just the 30 minutes you spend with us in our programs working out. Losing weight, having more energy, and up-leveling your life to awesome, this takes work and many, small changes over time.

Focus on your future. If you make improvement a priority, the future will be far greater than your past.

Another thing I would like to see people obsess less over – how many calories they burn in a workout. It hardly matters in the big scheme of things. Workout hard – yes – but building a foundation of fitness that will allow your body to move well throughout your day is FAR more important than just discovering how many calories you burn per workout. A more interesting number to focus on – how many calories you burn per day. This number will be indicative of how much or how little you are sitting day in and day out.

I am honored to be part of an online health summit, alongside many of the top wellness experts in the country! It is called the High Performance Health summit and you can listen to all 33 experts for free! You will have to opt-in to receive the interviews. First one starts soon. ->-> Click here to sign up <-<

 

Crying on the bathroom floor

By | Balance, Behavior Change, Body Assessment, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Moms, Mothers, Six Week Challenge, Uncategorized

The story I want to share with you today is from a mom named, Liz. Liz is now the head trainer at the Fit Moms Transformation Center, but if you would have known her just 4-5 years ago, you would have never guessed the path she would take.

Here is Liz telling us her story in her own words…

“I was lucky enough to be a stay at home mom with my boys, but with that came a lot of isolation and loneliness. I had made some “mom” friends and our daily activity usually involved eating lunch out. It helped me get through the day to have friends that were going through the same steps of motherhood and understood how hard it was at home.

I was always running errands, many of them unnecessary just to get out of the house. Looking back I remember every minute taking forever and so slowly ticking away, waiting for my husband to get home so I would have some relief from the constant caregiving. What I wouldn’t do now to have those beautiful minutes back with those little boys.

I felt myself falling back into depression, something I battled much of my life. I was not the mom I wanted to be, the mom I pictured I would be when I envisioned motherhood. I was letting my kids down, my husband down and myself down. I just didn’t have energy for anyone. I lacked patience and understanding. I was lazy. I got frustrated easily with my kids and most of all I was just TIRED. Tired of just trying to survive and not living life, tired of not loving my life, tired of not seeing how good I had it, tired of the way things were.

One morning I got on the scale to see where I was at, thinking it would read 180. It read 203- the most I had ever weighed not pregnant.

How had I let it get so bad?!

I sat down on the bathroom floor and just started to cry.

What had I done?!

How had I done this?!

What kind of role model was I to my kids?!

Before I knew it my boys were banging on the door to get in. As all moms know the bathroom is never a personal place with small kids. I picked myself up, wiped the tears from my eyes, and pledged to do something about it. I made an appointment with my doctor to go back on anti-depressants. I started walking with a neighbor every morning. I was really starting to feel better. By the time my doctors’ appointment came around I had decided I was going to use exercise NOT use medication to make myself happy again.

Those morning walks slowly turned into morning run/walks, which turned into runs. I became addicted to what it felt like to push myself.

I joined Dustin’s Fit Moms classes figuring I might as well give it a try. What did I have to lose?!

If nothing else, it was free childcare for 45 minutes, a chance to be me not “mommy”. Oh boy did I struggle those first few weeks.! But everyone was so welcoming and friendly. I looked forward to coming and talking to others, once again not feeling alone all day. My boys were 3 and 1 at the time and it took a lot of energy to keep up with them all day but I was finding the energy to do it!

LizzyBefore I knew it I was exercising at least 5 days a week and LOVING it. I loved that the Fit Moms classes were fun, interactive, and non-judgmental. More important than losing the weight, I was feeling good about myself. I was excited to wake up every morning, excited to spend the day with my kids, excited for whatever was next.

My life has been forever changed on the outside, but most importantly, inside. Through this journey I didn’t find the old me that was lost, I found this amazing new me. A me that loves exercise, that isn’t afraid to speak first or to introduce myself to others, that has self-confidence, that can look people in the eye when I speak to them, and that is capable of anything I put my mind to.

I want every mom to feel good about who she is as a woman, not just as a mom, or a wife. I want every mom to treat herself better and therefore able to treat her family better. I want every mom to realize how important it is to put yourself first.”

Liz G

Dustin here again…

Thanks so much Liz for being vulnerable and sharing your story with the world. You are a true testament to what can happen when you are ready for change and put yourself in a loving community that is also going after the same goals and dreams.

If you can relate to Liz’s story and live near Madison, I would like to invite you to check out either the Killer Kurves program that she runs (next session starts this week), or the Fit Moms sessions. Or just e-mail dustinmaherfitness@gmail.com with your story and I can guide you in the best direction. If you want me to call you please leave a phone number with your message.

->-> Click here to reserve one of the final spots in our Killer Kurves program <-<-

If you are feeling hopeless, depressed, embarrassed, anxious, or overwhelmed you really are not alone. Seeking help isn’t a moment of weakness but rather a sign of strength. Wherever you live in the world, there are people around you. Ask for help. We are in this together!

What I Learned About Taking First Place in My Stair Climbing Competition

By | 21 Day Challenge, Challenge, Health, Moms, Mothers, Nutrition, Strength, Uncategorized

I was recently in Chicago after completing the Storm the Stadium 6,000 stair running race. To make a long story short, the race was extremely disorganized, they sent some people in the wrong direction, and throughout the race it was very difficult to know where to run next.

1 WinnerI ended up taking 1st place in the elite category, with over 1,000 competitors overall. My client and stair training partner, Tessa (shown in picture), took second overall and first for the women. It shows just how fit clients get with our programs.

I think there would have been a few competitors who would have beat me had the course been better marked, but at this point it doesn’t matter enough to try and figure it out.

This week, we are launching our 21 Day Clean Eating and Exercise Challenge and I realized that I learned a few lessons in this race that I hope will help you over the next 3 weeks.

Click here to join us locally or virtually (this is your last chance).

First, I have trained very hard the past 4 months running some of the steepest steps anywhere. I estimate that I have done 40 stair workouts this summer, and I can only count a couple of times where I didn’t have 1-6 others who would come out and do the workout with me, push me, and encourage me.

Stair climbing burns up to 3X more calories then running. In other words, it is really hard. The 21 Day Challenge is going to be really hard too, but just like I have a team to help me, you will have a team to help support you and cheer you on when you don’t think you can continue.

Second, anyone who has competed in any sort of race or mud run knows that most everyone is super-supportive, positive and happy. This morning at the Chicago White Sox stadium was no different—it was filled with incredible stories and people.

It is the same with the 21 Day Challenge—each person involved has a different story that can help us learn more. Over the course of the challenge, we will be sharing with each other and helping each other overcome the obstacles that arise during the next 21 days.

Lastly, the feeling I got when I crossed the finish line was amazing. It wasn’t because of the place I got (I didn’t know for a couple hours how I finished). Rather, it was the feeling of pride and confidence I got from setting a goal and doing my personal best and achieving it.

I can’t wait to hear the stories that are going to come from you at the end of the 21 days. Not only will you have lost weight and inches, but you will have so much more energy and zest for life. After 21 days, you will have an inner confidence that you can overcome any obstacle that life throws at you.

You still have today to join the over 500 who have committed to doing it together. I hosted an opening kickoff Sunday night (Sept 7th) at the Transformation Center at 6 pm.

21 day

We did the pretest, going over the rules in greater detail, setting up accountability groups, hearing from a woman whose life was saved at the TC and doing a fun group workout together. We had people come from over 5 hours away just for this kickoff.

Success and confidence breeds more success and confidence. That is how momentum works. So I am putting it out here right now so I can’t back out. I will be running a spontaneous marathon this fall. I have only run more than a mile 3 times in my life. The thought of running 26.2 miles with absolutely no running training is scary and overwhelming, but you only grow when you get pushed out of your box. I will test my physical and mental capabilities in an activity I know very little about. Should be interesting.

Your Big News!

By | Behavior Change, Fit Moms for Life Six Week Challenge, Health, Mindset, Moms, Mothers, Six Week Challenge, Uncategorized

I try to stay away from over-hyping anything, but we at Fit Moms For Life are more than pumped to share our big news with you. We actually shared it to a sold-out live webinar last night, but many of you couldn’t get on because the lines filled so quickly, and others had prior commitments.

We have launched a complete weight loss system that is fully digital and can also be downloaded. This means that you can take the workouts anywhere you want on your laptop, phone, or tablet, and not have to have access to the internet. You can print off the over 80 tasty, easy to prepare, affordable recipes that have been kid-tested and FM4L approved.

You will have access to 7 inspirational stories of women just like you who have lost 50-120 lbs. Each week I will teach you for 10 minutes on topics of the mind, nutrition, exercise, support, and community. You will receive thought-provoking questions that will accelerate your growth.

If you are ready to make a change in your life then this is the program that can do it.

->-> Click here to learn more <-<

The information will be delivered in our brand new membership site that is password protected, which means in 5 minutes you could be downloading the recipes, meals plans, workouts, and some great bonuses.

Programs similar to this can cost $100-$300, but our goal is for each person that reads this blog joins, so we are pricing it at only $47!

->-> Yes Dustin I Want The Program Now <-<

This takes everything I have learned over the past 10 years and boils it down into a short 6-week transformation.

Dustin, what happens after the 6 weeks are up?

I hope that you will be well on your way to reaching all of your fitness goals, but I know that habits are hard to break and it is a big process that can take time. Due to all of the feedback I have been getting over the past 2 years, I have been in the studio filming for many hours over the past months to create an ongoing monthly program that will dive deeper into each topic from the 6 Week Challenge. There will also be at least 25-30 new recipes each month, two new full-body, fat-burning workouts for you to do at home, and much more.

That sounds incredible! How can I sign up for this monthly program?

Right now we are only offering this to anyone who is an alumni of the 6 Week Challenge program I mentioned above. This is to make sure you first have a solid foundation before going into the more advanced ninja strategies. 🙂

->->So click here now to begin your journey <-<

I will see you in the members area!

When you sign up in this first week, we are going to be emailing you out an awesome fast action bonus. One of the nutritionists on our team, Mary, created an incredible 4 week eating plan, with shopping lists that use things that can be found at the farmer’s market. We provided this to a small group of our local clients and the feedback was amazing. This is a $27 value that you are getting for free.

 

Why running sucks… and causes you to gain fat

By | Behavior Change, Cardio Workouts, Health, Mindset, Nutrition, Six Week Challenge, Uncategorized

Have you ever gone to a “big box” healthclub or gym? They are filled with treadmills and cardio machines. And you see infomercials and ads for ellipticals and treadmills, to help you lose weight. You see skinny people running, and it seems like what you need to do to drop a few pounds.

But I have news for you.

Running, while not a bad thing, is not a good way to lose weight. In fact, if you run too much and don’t fuel your body properly, your body can go into a fat-storage, “starvation” mode that actually causes you to retain and even gain fat.

I can’t tell you how many frustrated clients come to Fit Moms For Life having tried the long bouts of cardio… There is a much more effective way to trick your body into getting and staying in a fat-burning mode, and it takes much less time than running!

Burst training is the key—very short, very high intensity intervals of any cardio exercise, followed by a short period of rest. In order to do this right, you should work as hard as you can at whatever you are doing (running, swimming, burpees, biking, etc) for an interval of 10-60 seconds, followed by a rest interval that is 1-4 times as long as your work interval. Repeat these intervals 6-8 times and, in less time than a 20 minute run, you will raise your metabolism and put your body into a fat burning mode for the following 48 hours.

If you are a runner, biker, etc, this kind of training will improve your long-distance speed and endurance. Burst training is very effective, but it is not even close to the most important strategy to get your body into a long-term fat-burning mode.

You will learn more about that soon…

We’ll share that in our upcoming LIVE webinar on July 24, telling you more about burst training and how it can fit into a highly effective workout plan that takes just 20-30 minutes, 3 days per week.

Join us on July 24 at 8pm Central to learn how to maximize your workouts in a minimum amount of time, and keep your body in fat-burning mode!

Sign up here—space is limited!

Why ALL Diet and Exercise Programs Fail and How To Fix It

By | Behavior Change, Challenge, Health, Mindset, Six Week Challenge, Uncategorized

If you are anything like most of us, you’ve had trouble staying motivated when trying to get healthy and lose weight. Perhaps you’ve spent money on other programs in the past, had some success and stayed motivated for awhile, but you find that you always slide back.

I’ve got news for you—this is NOT your fault! It’s NOT because you can’t stick with it, or don’t have any willpower, or will never lose weight. It is the program’s fault, not yours. The reason you have failed in the past is because the program hasn’t given you the tools that you need to fundamentally change your mindset and change your life.

Most programs hardly touch on mindset and beliefs, which is what drives all of our day to day actions, including what we do, what we eat, who we spend time with, etc. Your mindset is critical to your long term success. Once you change your mindset, it’s no longer a struggle to “stick with it”. It’s just how you live your life.

If you’ve read this far, you probably want to make some sort of change in your life. Do you know why you want to change?

One of the most important long-term motivators is understanding the deep reasons why you want to make a change—not the things on the surface, but the deep, raw, emotional feelings that are pushing you to take action.

Take a moment and write down 5 reasons why you truly want to lose weight, get fit, be healthy, etc.

Maybe you want to be able to keep up with your kids, or be there when they have children of their own. Maybe you want to avoid getting diabetes and taking high blood pressure medication. Maybe you want to be able to do things in life, rather than sitting on the sidelines.

Whatever it is, try to think hard about WHY you want to change. We’ll be going much deeper into the issue of mindset and motivation on a free, live, interactive webinar, coming up on July 24, at 8pm central. We’ll lead you through an eye-opening exercise that can help you identify your BIG WHY—your deepest beliefs and motivators. These are the things that will enable you to stick with it, and avoid sliding back to where you started.

->->Learn more and sign up here <-< Hope to see you July 24.

If you are ready to commit to take care of yourself, take our Fit Moms for Life pledge here: www.fitmomsforlife.com/pledge

I never really struggled with my weight, I just ignored it…for 20 years.

By | Behavior Change, Health, Killer Kurves, Mindset, Moms, Mothers, Nutrition, Transformations, Uncategorized

Today I want to share with you a story of a woman named Jeanne. She was your typical middle aged woman – overweight, sedentary, hated exercise and she was losing a part of her past self. She began her journey of transformation with just one decision.

Here is Jeanne’s story…

“I never really struggled with my weight; I just ignored it . . . for 20 years.

I thought of myself as a healthy eater, making all the family meals from scratch – never from a box or a soup can. I enjoyed cooking and I was proud of my culinary skills. If I had any challenge with eating at all, it was that I loved good food too much and often didn’t know when to stop.

It was my lack of exercise, I knew, that was killing me, or likely would. As a communications professional and graphic designer, I have always held sedentary desk jobs. And while it wasn’t such a big deal early in my career, my steady weight gain and lack of energy had clearly escalated in my mid-40s, to the point where I was tipping the scale at just over 190 lbs.

I had a lot of excuses for not moving. I hated exercise. Hated sweating. With a full time job and a family to manage, I didn’t have time to go to a gym. I was just one of those people who was meant to be fat. Wide hips ran in my family. This is me – accept me for who I am!

At the same time, I longed to be thinner, healthier. And I was acutely aware that menopause was just around the corner. If I didn’t start doing something soon to build up some muscle, I’d lose what little I had left.

There wasn’t any one thing that finally motivated me to join FMFL. It was a perfect storm of things. A photo taken at a company holiday party. A favorite sweater that was relegated to the “some day” pile. My 12-year-old daughter’s eyes when I turned down her request to join her in a 5K. The fact that the “outer” me no longer bore any resemblance to the smart, sassy and fabulous “inner” me that I knew I was.

I had two good friends who had already been a part of the Killer Kurves program for a number of months when, around the first of the year, they posted a testimonial video on Facebook describing their successes. I took one look at that video and started to cry. I loved these gals, and I was so proud of what they had accomplished. They looked fantastic! Knowing they’d have my back, I didn’t give it a second thought. I just went directly to the Killer Kurves website and signed up. Just like that. And then I went home and told my family I was doing this . . . for me.

It was honestly the best knee-jerk decision I’ve ever made.

I hit the ground running, attending boot camp three times a week and adopting some healthy eating habits I had never considered before: reading labels; eating clean; eliminating enriched flour, corn oil, processed soy and added sugar; reducing alcohol; fasting after 7 p.m. I never felt that I was denying myself, I just made better choices and substantially reduced portion sizes.

I’ve had beautiful support from my family, friends and co-workers. On boot camp mornings, my husband gets up early in the morning with me when he could easily lie in bed at least another hour. And my daughter is helping me train for our first 5K together at the end of the summer.

The support I’ve received from the Killer Kurves community at FMFL is beyond awesome! We understand each other and have each other’s backs. If you don’t show up for class, you’re missed and we’ll let you know about it. It’s a very comfortable and welcoming atmosphere where we truly “come as we are.” And most mornings that means bed head and half-opened eye lids. By the end of class, we’re fueled up and ready to tackle the day.

And then there’s Liz, our trainer extraordinaire! She is always positive and caring and, having succeeded in her own weight loss journey, truly understands the challenges we face. Somehow she manages to keep boot camp fun and fresh, while pushing us in directions we didn’t know we could go. In the 24 weeks I’ve been a part of Killer Kurves, we have never done the same routine twice. Never. Who knew you could do so many moves with a Swiss ball?

After six months of attending boot camp three times a week and adopting some pretty simple eating rules, I’ve lost 23 lbs. — that’s nearly one pound a week! I’ve said goodbye to my old frumpy closet and hello to a more fabulous one. Even the outfits I was saving for “some day” had to find new homes. For the first time in a very long time, I’m looking forward to wearing summer clothes. My husband likes to show me off. And my daughter hugs me and tells me how proud she is of me.

I don’t have any specific goals for my weight loss. My intention is to be healthier, wherever that takes me. I will continue to maintain an active lifestyle and put clean healthy and tasty fuel into my body.

Most importantly, I will love me. Cuz I’m still smart, sassy and fabulous!”

-Jeanne

Jeanee

Congratulations, Jeanne and thank you for sharing your transformation with us!

Killer Kurves (K2) is now accepting new applications for our next session which starts July 7th. The M/W/F session is already sold out, but we have spots still available on T/Th/F. ->->->Click here to learn more and start a new journey

I know you might be terrified, you likely have a million other responsibilities right now, finances might be tight, etc, but I can guarantee you that when you invest in YOU and put yourself and your health first for once, everything else in your life will improve, too!

Click here to learn more about the K2 program and watch a short powerful video that addresses the fears and skepticism many had before they took the leap and joined Killer Kurves.

->-> Yes Dustin, I am ready to learn, work hard, and build a strong supportive community. Click here to get transformed.

If you have questions, concerns, or would like to personally chat with someone who is in the Killer Kurves in the program right now, or someone who is a K2 graduate, e-mail me at dustinmaherfitness@gmail.com. 

 

Fed Up!

By | Behavior Change, Body Assessment, Cardio Workouts, Health, Healthy Snacks, Kids Fitness, Kids nutrition, Moms, Mothers, Uncategorized

I hope you’ve had a great week and are enjoying the start of June!

You may have heard of the documentary that recently played in theaters called Fed Up. In the past few weeks, 50 clients of my clients have gone to see this film. This was the best documentary I have ever seen on the obesity epidemic. Yes, even better then Food Inc. The main focus of the movie is the fact that sugar and processed foods are more addictive than cocaine. The movie also sheds light on the fact that the food manufacturers are in bed with the government to make this addictive concoction of sugar and processed food so prevalent, that willpower alone isn’t always enough to fight off obesity.

The nutritional enemy in this movie is refined sugar that comes from processed foods and liquids. I definitely agree that this is the #1 culprit in our nation’s obesity epidemic. Fed Up shares the heart breaking stories of a handful of kids from around America who are morbidly obese. These children are trying to lose weight, but fight an uphill battle because their families are uneducated on proper nutrition and not very supportive in their kid’s efforts.

I am glad this documentary hit main stream theaters and I hope that it gains some traction because I believe it is much more important and life changing than the next Hunger Games or Harry Potter flick. This is a must watch with your kids who are 8 or older. For many years, I’ve felt that the government should stay away from regulating corporations and allow them to sell what the consumers want (even if it is killing them). But seeing what is happening nutritionally in the schools today not only shocked me, but made me angry.

Kids don’t have much of a chance of living a healthy lifestyle if they are eating poisonous, processed food both at home and school and are having this garbage “food” marketed to them wherever they go – commercials, sporting events, convenience stores, their own schools! Taking on the billion-dollar food industry and the government seems like such an impossible task, that we have no idea where to even start.

I was trying to think how I could make a difference in regards to the schools, and the best thing I believe I can do is to inform you of what’s really happening in the food industry and encourage talk about it around the dinner table and then possibly take it up with your school board. Questioning the status quo and then trying to change it, isn’t an easy task, but it’s clear that our society will need to change so the children of today will not be looking ahead to a shorter life expectancy than their parents!

I feel strongly about nutrition and wellness because helping others improve their health is why I believe I was put on this earth, but nutrition really and truly is crucially important to the quality of your family’s life! A healthy lifestyle and eating plan will add years on to your life and the lives of your kids, and it can also raise your family’s levels of self-confidence and self-esteem that generally come with being healthier, fitter, and fully living life each day.

-2At Fit Moms For Life we are committed to doing whatever we can to encourage and empower you to pave a path of health and vitality for you and your family’s future.

If you don’t live close enough to join our in-person programs in Madison WI, I encourage you to try out our Fit Moms For Life 6 week challenge. This 6 week home based DVD challenge has radically transformed the lives of over 600 women in the past 8 months! This program is different than anything else you have tried because it addresses 4 key lifestyle areas: mindset, fuel (food), movement (exercise), support/accountability. To create lasting change, all 4 of these areas of your life need to be in play. Click here to get started on your own journey.

If you want to bring this to your community, work place, Bible study, or book club, click here and join us as a leader and get paid to help others find health and vitality!

William and Leanette

By | Behavior Change, Mindset, Nutrition, Uncategorized

Leanette and I have been married for 12 years. During that time, we’ve had two kids, and had both put additional weight on already heavy bodies. Our activity level was low for the most part, as was our energy level. We lived very busy lives due to work and school, both college and via the kids, so we gave in to convenience foods and fast food often. I had been a soda drinker my entire life, so soda was a staple in our household.

William and Leanette Before

William and Leanette Befour household.

We visited the first Fit Fun Bootcamp in Mount Horeb back in July 2010. Both of us struggled through that first workout. I struggled more, especially with breathing, so I wasn’t that interested in continuing. However, Leanette continued, and so she kept going for a couple of months. Then, I tried again at an outdoor boot camp, and struggled again, so on Dustin’s advice I saw a doctor, where I was diagnosed with a form of asthma. For almost three years since, Leanette had been going to Boot Camps three days/week, while I continued my lifestyle of low activity and high calories. We would try to make healthy family meals, but were often too tired, and would make something from cans or boxes. We also spent many nights watching TV.

Leanette read in Dustin’s email that this new program, Killer Kurves, was designed to help people who had a lot of weight to lose. She thought it would be a good fit for her, except it may be difficult to get there and back in time for work, so she didn’t sign up for the first session. Since the second session started closer to summer, and Leanette is a teacher, it made more sense to try for a later session. She convinced me to sign up with her for the next session, which began in a couple of months. By that time, I had my asthma somewhat under control, and was already taking steps to improve my quality of life, so I agreed.

Getting started, I was worried about my physical abilities in the group. Being someone who could barely run to the mailbox for my entire life, I was pretty sure I wouldn’t be able to survive boot camp pace exercise regularly. Leanette really believed that she would be able to adopt a better lifestyle, and was very excited to join with me alongside.

William after 12 weeks of K2

William after 12 weeks of K2

The positive support of the group is phenomenal. It was very fun to see our logging rewarded by someone commenting on how balanced our meal was, or asking for a recipe. Big challenges included logging while traveling for work, school, or when on vacation. It’s difficult to find nutrition information in some cases, too. I’ve had various aches and pains, but I’ve pushed through them. Leanette’s biggest challenge is that she has

Leanette after 12 weeks of K2

Leanette after 12 weeks of K2

been working out this entire session with plantar fasciitis, which makes running and jumping very painful. Our trainer worked with her to find alternative exercises that still worked the target areas, yet didn’t aggravate the foot pain.

William and Leanette working out together at K2

William and Leanette working out together at K2

Since starting the K2 program in May, I have lost 50 lbs, and Leanette has lost at least 38 lbs. For the first time ever, I can do a pull-up, and can run around the block without my inhaler. Leanette’s fitness level hasn’t dramatically improved during the K2 session, but she has been doing boot camp with Dustin for 3 years, and has seen many results during that time, like lifting 20 pound dumbbells during workouts.

Leanette has been sleeping much better since she’s been exercising. Her body feels better overall because of the water she’s drinking. I am continuing to pay more attention to my health, and am much more conscious about what I do with my time and energy.

People in our circles are definitely taking notice of our transformations. They seem to be really impressed and surprised that results are visible so quickly. We’re fortunate to feel quite a bit of support from the people around us.

William and Lynette's Transformation

William and Lynette’s Transformation

As a family, we’re eating healthier than we ever have. In fact, our kids are finding that they like much of the food we are making, too. The doctors noticed a change on their growth charts that both our kids are closer to an average weight. Even though it’s healthier and we control portions, we still get to eat food until we are full. Eating less can actually do more for you, if you eat the right balance. Here are a couple of example days:

 

Day 1 – Tuesday example Day 2 – Friday example Day 3 – Sunday example
Pre Workout Cheese stick Cheese stick
Breakfast 3 Eggs, scrambled
2 slices sprouted bread
Organic Red Apple
2 boiled eggs
Half a poppy seed bagel
2 eggs over easy
2 strips bacon
slice cheese
Morning Snack 100% Fruit Bar 2 slices sprouted toast  n/a
Lunch Roast beef and buffalo chicken wrap
Asian chicken and broccoli soup
1 scoop strawberry ice cream
Small veggie calzone(from a local pizzeria) Veggie salad, topped with chicken, bacon, cheese, and honey mustard
Half can organic soda
Afternoon Snack 100% Fruit Bar  n/a n/a
Dinner Cheeseburger on Sprouted whole wheat bun
Green apple
Strawberry Lemonade Drink
Stir Fry veggies
Teriyaki Chicken
Diet Soda
Orange Juice
Red Thai Chicken Curry with veggiesRice
Roti bread(at a local Asian restaurant)
Water 13 cups 12 cups 12 cups
Total Cal. in 1568 1478 1422
Exercise 45 minutes circuit training (Boot camp)
20 minutes walking, slow pace
45 minutes circuit training (K2)
20 minutes walking, slow pace
40 minutes moving boxes
n/a
Extra Cal. burned 737 1230 0

 

You won’t regret the decision to start K2. Join, work hard, fully commit yourself to this, and you will see results. Go to every workout, log everything you eat. It will work for you.

Spaces are extremely limited, click here now to get one of the last couple spots.

-William