Tag

how to lose weight

Lose Weight and Gain Health By Avoiding These 5 Foods/Ingredients

By | Food For Thought, Health, Killer Kurves, Lifestyle, Nutrition

There are many articles written about what specific foods you should eat to lose weight and/or improve your health. There is truth to all of that, and I do like the idea that by filling your plate with the right foods, there will be less room for the unhealthy ones.

But I want to take a different angle and share with you what I believe are the top 5 foods/ingredients to avoid or reduce for the fastest weight reduction and health improvement.

Sugar: Eating less sugar will almost automatically cause weight loss and reduce bloating. Make sure to still get a few servings of fruits each day, but reducing processed sugar will have fast results.

Enriched Wheat: By avoiding this, you will dramatically reduce your intake of processed carbs, which again will reduce bloating, water retention, and body fat.

Fake sugar: Even though these contain zero calories, they increase your sweet tooth and many studies suggest that they have long term negative health issues. Sucralose will be the most common fake sugar, but if something tastes sweet and there is zero or very low sugar, it either has a fake sugar or is sweetened with a more natural zero calorie replacement like Stevia.

Low fat: Anything that should naturally be higher in fat should stay in its natural form. Fat doesn’t make you fat and fat can fill you up, help with hormone levels, and can keep blood sugar levels stable.

Vegetable oils: Because it has the word “vegetable” doesn’t mean it’s healthy, lol. In fact, these fats are very unstable, creating a lot of free radicals in our body and are just really bad for us. They are highly processed. Staying away from vegetable oils will naturally reduce your enriched wheat and sugar intake, because they almost always all come together.

If you look at this list, it can pretty much be summed up by not eating processed food. The more man has played with it, the worse it is for us.

I know this list is easy to look at but hard to actually implement.

Why?

Because this “food” is convenient, tastes amazing and is everywhere we turn. Our society celebrates it and consumes it without giving it a second thought.

If you are looking to lose a significant amount of weight, we are now opening up our next 12 week session of Killer Kurves, our most effective and comprehensive lifestyle program that teaches you the steps it takes to tweak your habits to those of more healthy ones.

If you have a BMI of 30 or greater and are ready to make a change, then Killer Kurves (K2) could be the right fit.

Click this link to learn more and watch a short video and then fill out the contact form and one of us will contact you. -> www.madisonbootcamps.com/killer-kurves

If you have a BMI less than 30 and are looking to lose weight, we have an amazing program for you too. Just reply to this email and we can chat more about your options.

Keep moving,

Dustin Maher and TC Team

PS Our 12 week K2 program is only offered 4 times a year and most of the time slots sell out quickly, so check out the link now and get your spot reserved. www.madisonbootcamps.com/killer-kurves

Jillian Michaels Just Kicked My Butt in Chicago… Then I Disagreed with Her!

By | Behavior Change, Fabulous Over 50, Health, Killer Kurves, Lifestyle, Nutrition, Uncategorized
This weekend, 7 trainers from the Transformation Center went to MidwestMania, a large fitness conference in Chicago, designed to help us become better trainers and coaches. (A huge thank to our trainers, Ashton, Joe & Ryan, that stayed behind and kept our classes going!)

(From left, back row: Monique, Dustin, Liz, Michelle, Erin; front row: Shelley, Tessa)

This was the 4th  year I have taken a team of trainers there and it was a great time to learn more ways to safely exercise, more ways to use food to burn fat, and learn the latest science on fat burning, aging well, and improving fitness.

Jillian Michaels from the TV show, The Biggest Loser, kicked our butts in an intense 30-minute workout and shared some of her advice on staying fit with kids, a crazy career, and everything else.

She said, “There are seasons in our lives when you have to be ok with “good enough.”  You should always be striving for improvement but at times in your life you can’t strive for perfection and if you have done your best you need to be ok with that.”

I really liked that.

But…

There was a controversial moment in Jillian’s keynote and that came when a trainer asked about her menopausal clients and how it seems harder for them to lose weight and what Jillian thinks about women in that demographic. I am paraphrasing what Jillian said, but basically she said that losing fat is losing fat whether you are 20 or 60. It requires you to eat less and move more.  Then she gave examples like Madonna (58), Jane Fonda (80), and Helen (mid 50s) from Season 7 of Biggest Loser. She basically said it is in menopausal women’s heads that they can’t lose weight.

This certainly didn’t settle well with the hundreds of menopausal trainers in the audience. In one respect, I do get Jillian’s point.  She is saying we can’t use age as an excuse and that we need to exercise intensely more than ever as we age and eat the right foods and we must get enough sleep, manage stress the best we can, and eliminate toxic people from your life.

I 100% agree with this.

But…

I spent much of the past 3 days in lectures and workouts focusing on menopausal women’s issues and there are distinct challenges and issues that occur when your body dramatically reduces its estrogen production and eliminates progesterone secretion. So my response back to Jillian would be:

“Jillian, you are right, we can’t use age as an excuse why we can’t exercise at a very intense level and eat healthy food and lose weight, BUT fat gain happens MUCH EASIER after menopause, particularly in women’s stomach areas.”

Is it impossible to lose fat after menopause?  Of course not!  You just need to employ some additional strategies and small habits into your life that you maybe didn’t have to have during your 20s, 30s, and 40s to stay the same size. In Madison, we have become the undisputed leader in training/coaching menopausal women and beyond in both our Fit over 50 small group training program and Killer Kurves.

We are able to get our clients in their 50s, 60s and 70s to lose weight, build strength, and dramatically improve their cardio/energy by employing some specific strategies that most women aren’t currently doing including what we are eating. Our nutritionist, Tracie Fountain, will be with us this Tuesday night to share what specific foods you should EAT and AVOID to reduce inflammation and joint pain and reduce body fat.

If you are within driving distance of Madison, you need to attend this free event. RSVP here ->->https://fitmomsforlife.leadpages.co/nutrition101/

If you are out of state, we are planning on live streaming it (assuming technology cooperates) and you can register for the live stream here ->->http://app.webinarjam.net/register/7802/cfa70b59d5

Are you 50 or older?

My trainers and I have opened up some additional times in the earlier morning, midday, and later afternoon for small group training and we also have a handful of spots remaining in our Killer Kurves (for any age if you have 30 or more pounds to lose) coaching program, which starts in just over a week.

->-> Click here to fill out a short interest form and I will call you up to discuss your goals. <-<-

In a few days, I will be sharing with you what I learned about losing fat after menopause.  This is SO important to do if you are in that stage of life, and SO important to start to do if you are in your 30s or 40s, because if you start doing these things now, you won’t be in for such a rude awakening.

Do this 1 thing if you want to keep losing weight!

By | Balance, Behavior Change, Challenge, Health, Lifestyle, Mindset, Strength, Uncategorized

Do your clothes and the scale seem to be on a perpetual yo-yo?  Consistency exercising and eating healthy is tough. For the month of July, I am committing to sharing a 1-2 minute video with you.  It might be an observation I made that day or a conversation I had, but each will end with a short question.

Today, I am focusing on how we can stay consistent with our workouts.

Since about 95% of my readers are on Facebook, I am going to use that platform because it is easier for you to share a video to your friends who might need a daily pick me up.

Are we Facebook friends? Add me ->-> http://www.facebook.com/dustinmmaher

Please note, this is my personal profile, not my public page.

Around 7 AM each day, I will be posting a short, thought provoking video, so check back often, share your answer in the comment section and let’s create a 31 day movement in July.

Add me ->-> http://www.facebook.com/dustinmmaher

Speaking of movement, we are still accepting applications for our next Killer Kurves session which starts July 13th.  If you are within driving distance of Madison and have about 40 lbs or more to lose, this is a “must-do” program. ->-> Click here to learn more and register. <-<-

Also, we just wrapped up a 42 day bootcamp program with 65 new clients, and the results were so staggering that we are launching another one July 7th.

->-> Click here to register if you are not a current client and have less than 40 lbs to lose. <-<-

July can be a crazy and hectic month.  Let’s stay focused on our big picture health goals by making those small positive decisions each and everyday.

 

How to reduce/eliminate joint pain and grow strong hair and nails!

By | Health, Hydrolyzed Collagen, Hydrolyzed Gelatin, Lifestyle, Nutrition, Uncategorized

Collogen3I have received a few emails asking about how I learned about Hydrolyzed Collagen in the first place and what is the quality of the Fit Moms Hydrolyzed Collagen, specifically. Six years ago, when Tracie Fountain, our incredible nutritional counselor, mentioned “hydrolyzed gelatin (or collagen) I said, “SAY WHAT?” I had never heard of it before, let alone know what it actually did. But Tracie is one smart woman and had been seeing incredible results in her clients’ lives for many years. So over the course of the past 6 years, hydrolyzed gelatin has become a staple of all our menus and eating plans that my clients receive and the stories shared have been incredible.

About 18 months ago, I started to ask the question, would it be possible for Fit Moms for Life to have its own brand of collagen? As I began to research where it came from and how it is created, the path to getting our own seemed nearly impossible.

My standards were high…

  • must be from pasture raised cows
  • gluten free
  • MSG free
  • Allergenic free
  • Kosher
  • tasteless
  • Odorless
  • dissolves in anything
  • and meet the highest standards of quality control

Since there are only a couple companies in the world that source this, it came down to a lot of hard work, persistence and a little luck.

But…We got it! ->-> Click here to purchase while supplies last. <-<-

Since launching 6 months ago, the feedback has been incredible.  Check out the image below which represent some of the most recent Amazon reviews that have come in:

Comments

I am on a mission this week to introduce another 250 people to the benefits of collagen.  I am offering a $5 discount to incentivize you to try it out or to thank you for being a loyal customer of the product. ->-> Click here to purchase while supplies last. <-<-

Each serving contains only 40 calories, 100% of that coming in the form of protein.

If you have specific questions about it, feel free to email me at dustinmaherfitness@gmail.com and I will do my best to answer them.

I am humbled…

By | Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Six Week Challenge, Uncategorized

1 Live CoachingI am humbled and honored by the response to our new live coaching program that leads people through our 6 Week Challenge. I’ve had so many emails telling me how excited you are about this program—how you’ve been waiting for just this kind of support and accountability.

→Click here to learn more and reserve your spot←

Here’s what some of you have had to say about this video series and our 6 Week Challenge program:

“It is still very early on in the 6 week challenge for me. However, so far there have been some huge changes. The main one is definitely the change in mindset that I have experienced. I really want to treat my body right by eating the right foods and being as active as possible. I also feel that I have been able to help my whole family focus on being even more healthy (nutrition wise). The third biggest success is definitely the confidence I have in my belief about myself. I am also much more mindful of how important I am as a person.”  Daisy

“I absolutely love the program. Reading Dustin’s book has been a joy. To actually see real people doing the same thing has helped because it doesn’t happen over night. It has really helped me control my a1c and allow me to better control my blood sugars with my type one diabetes.” Kathryn

“Thank You” just doesn’t seem sufficient to express the gratitude I feel for the past 6 weeks. The entire FM4L program has far exceeded my expectations!

I think the greatest of the 4 pillars is the Community and it’s the one I am afraid of. When we first talked about it, I felt very alone…my ‘community’ was very small. I am thankful that my accountability group is continuing into the 12-month alumni sessions. It’s not a large number of people; however, Meagan and Beth are so encouraging and truly understand – we keep each other accountable.

I have learned so much in the past 6 weeks, yet it’s not yet a habit. You mentioned that going through a full year of holidays, seasons, celebrations, weather…and learning the program is important.  In looking back at the initial goals and motivation for the 6-week Challenge [it was:] “I want more energy. Doing Weight Watchers has helped me lose weight, but I am still tired a lot.  I don’t feel healthy.” MISSION ACCOMPLISHED!! Thanks to you and your team!  

I have received so many blessings from this program. I have returned to ‘myself’ – my body is stronger, I feel amazing, I have energy and a positive attitude!! I have been using the Attitude for Gratitude Journal app on my phone – finding at least 3 positive things to be grateful for each day! This is working, the negative thoughts still come through – and move through more quickly as the positives overshadow! Aaaahhh!  I am proud to be a part of FM4L – I AM a FM4L!! Connie

“Thank you for all you have done for moms, myself included. I am finishing up a 6 week challenge with a group led by Christy Shaffer-Belisle and I have to say that in the beginning I never thought I would enjoy exercising (it was more a “necessary evil”). Since I am seeing results (muscle definition I didn’t know I could develop!), I now try to find ways to fit in the exercises each day.

I have a two and a half year old and a 9 month old, and my two and half year old tries to exercise with me, which is pretty adorable, and an encouragement to me that I am showing her a healthy lifestyle at a young age. My 9 month old thinks it is pretty hilarious when I use the exercise ball, so at least I am providing entertainment while I get in shape. 🙂

Still working on improving my eating habits, but my husband has started reading food labels with me and seems willing to change eating habits alongside me, so that is a great bonus! (He actually told me to throw out something a few weeks ago that he usually enjoys eating, because he read the ingredients label and was slightly appalled at all the chemicals). 🙂

Thanks again for starting Fit Moms for Life! I hope to share it with others! Emily

“I got your email and I know it is a mass email but somehow it always feels personal.  You made me reminisce over this last year since I am only 2 weeks short of my one year anniversary of doing your program.  I am choosing to measure my success in these moments rather than pound or inches (which I have lost a whole lot of!!!!).   I smile all the time.

  • I have tons of energy and play with my kids.
  • I do your work outs religiously 3-4 times a week for the last 12 months.  
  • I out plank girls in their 20s from work.
  • I won the limbo contest at the roller rink.
  • I entered a spartan race that I am doing in August (let me assure you, I would never have had the guts to do this.  Not sure I can complete it but I can try).
  • I wore a bikini and was proud.
  • I wear clothes I wore 15 years ago.
  • I can see myself again as how I remember. 

I am not perfect by any means.  I still eat too much sugar and carbohydrates. I still want to lose these last 10 awful pounds, and I still want to be more agile/fast on my feet so to speak but I AM SO HAPPY with myself.   Thanks for giving me the tools to change my life, Beth 

Want to make the same sort of change in your own life? Click HERE to join us now.

Your questions answered…

By | Challenge, Fit Moms For Life DVD, Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Uncategorized
I’m still blown away by your great questions, comments, etc. I thought I’d take a minute to answer some of the most common questions I’ve been getting.

When will the live coaching calls start?

The live coaching group will meet on Tuesdays, starting on May 19.  Emily will reach out to participants to set a time for the calls that works for the greatest number of people.

What will the coaching be like and how will it help me succeed?

We are purposely limiting the size of this coaching group so that Emily can give individual attention to everyone who signs up.  She will be asking you about your goals for the program and how she can best help you, so it may look a little different for everyone.

At a minimum, there will be weekly group calls, regular email/text check-ins, food journal review, etc.  Our goal is to give you the tools and the accountability to help you really make the most of the program over the next 6 weeks and get on track for life.

I am very out of shape and nervous to try an exercise program. I have seen infomercials for workouts that seem really hard.  I am afraid of hurting myself.  Will this program work for someone who has considerable weight to lose and hasn’t exercised in over a decade?

Yes!  Having worked with so many people, we have perfected the art of creating workouts that are gentle enough for the beginner yet challenging enough for the avid exerciser.  The secret is in variable resistance, and exercise modification and progression.  We have people needing to lose 200 lbs doing the workouts.

What equipment will I need for the workouts?

Two workouts are body weight only.  The others only require a set of hand weights (8-15 lbs) and a stability ball (55cm-65cm).

If you are ready to start your own transformation, and get an incredible level of support to ensure your success, click here now.

What motivates you? (special offer inside)

By | Balance, Behavior Change, Challenge, Lifestyle, Mindset, Mothers, Six Week Challenge, Uncategorized

Dustin, I have lost the motivation.

I don’t have the drive I used to have.

I feel so tired and worn out all the time.

I want to be a healthier example for my kids.

I don’t want to die early like my parents.

I want to have a body that can keep up with me for an active retirement.

I want to be able to really play with my grandkids.

I don’t recognize myself in the mirror anymore.

I want to feel like I did before I had kids.

This is just a small sampling of what I hear when people come to the Transformation Centers in Madison and to our Fit Moms For Life on-line programs.

Unfortunately, many of the above feelings and circumstances are not compelling enough for most people to take action and change their lives. Often, people need to hit a rock bottom they didn’t think they were capable of before they are motivated to make real changes to their lifestyles. It is during those times of desperation and frustration that change can happen. But it doesn’t have to be that way…

You don’t need to have a crisis hit before you get serious about your health. You just need a little extra incentive! Back by popular demand, we are launching a new 6-week challenge we are calling our Pay to Lose Spring Break Edition.

>>> Click here for all the details and to sign up

For some, earning CASH is a great motivator, so I will pay you based on the amount of weight you lose. At first, I was very hesitant to run this program because I am really not about quick extreme weight loss that is often gained back immediately. I was concerned this challenge would promote that type of hype.

I was wrong…

Last year we ran two 6-week challenges like this one, and the people this challenge brought in were incredible, they just needed a little kick start. For some, the $ was a way to convince their spouse to support this program and for others it provided an extra boost of motivation to stick to the challenge. Not only did most participants lose quite a bit of weight (6-18 lbs), but 75% loved the atmosphere and results so much that they are continuing at our Transformation Center locations for another 6-12 more months.

This pay to lose program helped the challengers develop healthy habits and now they want to make these habits into a lifestyle and build upon the success and relationships and friendships they have made. Pay to Lose Spring Break Edition will start on February 10th, so if you haven’t been a client with us in the past 6 months or longer, you are eligible to join. The fee to join this challenge is only 3 small payments of $50, all of which you can earn back.

If you are a current client at the Transformation Center, you can fully participate too! For just $50 you can join the challenge and have the opportunity to earn $75-$150 back.  Just send a message to dustinmaherfitness@gmail.com. 

>>> Click here to join the Pay to Lose Spring Break Edition now! 

I have some more exciting news when it comes to helping you with motivation… I have partnered with DietBet to do a 28 day challenge with them. Click here to for all the details.

Sautéed Kale Leaves + Balsamic Vinegar

By | Balance, Health, Kids nutrition, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

One of my favorite side dishes is garlic collard greens with bacon and vinegar. It’s a play on the collard greens that my grandmother makes and I tried a similar strategy with this kale recipe. And it turned out to be absolutely delicious. It’s such a savory, rich flavor that pairs well with nearly any protein.

A great benefit to eating kale is that kale is a superfood. It’s also a cruciferous vegetable—a food group that is widely recognized for helping to reduce the risk of cancer. It’s also rich in a wide variety of vitamins and nutrients, it’s anti-inflammatory and it contains anti-oxidant properties. All around, eating kale is a win.

I love kale—raw, juiced, sautéed, in my breakfast shake…I’ll eat it a variety of ways. This particular recipe is great for anyone that just can’t seem to appreciate the taste of kale in its raw form. Sauté it and cook it down and let the natural flavors and aromas lure you into loving this superfood side dish.

Also, please make sure that you get a good quality balsamic vinegar. It really makes a difference in the flavor and can take the taste to another level.

Kale with Balsamic Vinegar 2 copy

Ingredients: Serves 4 to 6

  • Olive oil
  • 1 red onion, chopped
  • 3 to 4 garlic cloves, minced
  • 16 cups of kale, roughly chopped (this is about 2 smaller bunches)
  • Sea Salt and pepper to taste
  • ¼ cup balsamic vinegar, plus more for garnish
  • 1 cup of beef or chicken broth
  • 2 Roma tomatoes or tomatoes on the vine, sliced into wedges (optional)

Steps:

  1.  Heat 2 to 3 tablespoons of olive oil over medium heat. Once hot add the onion and sauté until soft, but not translucent.
  2. Add the garlic and sauté for 1 minute until fragrant.
  3. Add the kale and sauté with the garlic and onion, coating the leaves with oil as you stir. Feel free to add more oil if you need to prevent things from sticking. Season the kale with salt and pepper to taste.
  4. Add the balsamic vinegar and continue to sauté, coating the leaves with the balsamic.
  5. Add the broth, cover and let simmer for 5 to 7 minutes until the leaves are very soft and wilted.
  6. Remove the pan from heat and drizzle the kale with more balsamic vinegar, tossing to cover the leaves.
  7. Serve with tomato wedges if you like.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

You probably haven’t heard this before…

By | Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Mindset, Nutrition, Recipes, Six Week Challenge, Uncategorized

Did you know that what you eat is responsible for roughly 80 percent of how you look and how you feel? You could exercise every day and, if you are eating a very unhealthy diet, you may still gain weight, have low energy, and perhaps even health problems such as diabetes.

10622738_997623940263487_473896183349503941_nEating healthy food is my second pillar of success and you won’t succeed in the long run without it. Click here for my analysis of a real client’s food journal—it’s a hard look at the typical American diet and how that hurts you. The good news is that, once you understand the basics, it’s easier than it sounds and you won’t have to starve yourself or follow some crazy diet that makes it hard to eat out and keeps you hungry all of the time. You can eat well, feel full and get rid of your cravings by following a few simple rules.

The Fit Moms for Life 6 Week Challenge includes a healthy, whole foods menu with recipes that will keep you feeling full and losing weight, without counting calories or depriving yourself! It even includes a delicious recipe for chocolate ricotta mousse. =)

Learning how to eat well is the key to losing weight, staying healthy, and feeling amazing. FM4L takes all of the guesswork out of it and makes it easy, with family-tested, kid-approved recipes and meal ideas. Check it out here!

Stay tuned for the story of one of my clients who overcame eating disorders and massive health problems with real food, exercise and the support of her family… We are in this together!

 

Best Shape of Her Life at 61? See how she did it

By | Behavior Change, Body Assessment, Fit Moms for Life Six Week Challenge, Healthy Snacks, Mindset, Nutrition, Six Week Challenge, Transformations, Uncategorized

Have you ever met someone for the first time and you instantly felt more energetic and positive by being around that person?

That is what happened to me recently as I met an awesome woman named Mary. Mary works for a billion dollar organic food company that I am working with to help their wellness program get even better than it is already. She had been doing my program for the past 5 years and was instrumental in getting me into the company. After hearing a little bit of her story I asked Mary if she would be willing to get interviewed so I could share with you how she lost 30 lbs AFTER menopause, and AFTER stopping smoking.

->-> Click here to join the program that Mary is now doing to take it to the next level <-<-

Take it away Mary!

Share a little bit about yourself and your background with your health and fitness.1_Mary_BA

I am 61 ½ years old, single and have no kids so I don’t fit the typical Fit Moms for Life. At age 59 I ran my first 5K followed two months later running my second 5K and then a week later did my first Sprint Triathlon finishing in second place. The following year at 60 I did my second Sprint Triathlon and finished in 1st Place!

Where was your life before being introduced to my program? 

Most of my adult life I weighed in at between 130 and 135 pounds and smoked for thirty years. That is what helped me stay thin which is a very stupid way to go about it. Thirteen years ago I stopped smoking and started walking. Up until that point I was basically a couch potato. I moved back to Wisconsin from Seattle, joined a gym and used the treadmill and elliptical. Then menopause came along and really threw a wrench into things. The pounds came on pretty easily and pretty fast especially around my middle. I was able to disguise it some but the weight started showing in my face and neck which I couldn’t hide.

How did you hear about my program?

At one of my yearly physicals, I got on the scale and weighed 170 pounds. I knew I weighed this much but when you are standing there in front of a nurse it just hits home. I was so depressed. My Physician Assistant suggested I try Dustin Maher’s program Fit Moms For Life. She said you don’t have to be a mom to do it and said that she was even doing the program. I went home and immediately ordered the DVDs.

What were your initial thoughts? Where you skeptical?

I got the DVDs, bought a stability ball and hand weights, 5 lb and 7 lb. They felt pretty heavy in the store so thought I would start with them.

As you were in the program what were you enjoying? What were some of the challenges you had to overcome?

When I first started I was amazed at how heavy the weights were that the ladies were using on the DVDs. I was gasping for breath doing the burst cardio, I also have asthma, but Dustin suggested putting my hands behind my head which really helped. I think I could do five pushups and my abs burned doing the crunches. I stuck with it, doing it three times a week. Before long I had to go buy heavier weights, 8 and 10 lbs and then 15 and 20 lbs. The pounds started to drop, inches started to melt away and I was getting stronger and less out of breath. I felt so good after I had finished and even noticed my posture was improving due to some of the weight exercises. As soon as I got home from work I would do the exercises in order to get them done and not procrastinate. People started to notice my weight loss and it was so fun to go buy new clothes.

How is your life different now than it was before being introduced to my program. 

I am probably in the best shape in my life at 61. I am healthier, stronger and more fit than ever. I lost 30 pounds, went from a size 14 to size 10. BMI is in range, visceral fat (which is the internal fat around your organs) is low and my metabolic age is 52. I have so much energy people are constantly asking how I can have so much energy. I have energy because I exercise!

How has other areas in your life improved besides losing weight and toning up.

Being in better shape I want to do more and try more things. I love to snorkel and would love to learn how to scuba dive. On my 60th birthday I Bugee Boarded in Mexico and it was awesome! July of 2015 I am doing a biking tour in Ireland, biking 30 to 50 miles a day. What a way to see where my ancestors came from. I feel like I am unstoppable. Longevity runs on my mother’s side of the family and I tell people my goal is to live to 102 years old and be taking a Spin Bike class in my 90s. I want to feel good in old age, have balance and keep up with my young friends.

Today I take Spin Bike class three times a week, TRX class two times a week and added Dustin Maher DVDs to get more strength training in to help shed and tone my tummy more.

How has the reaction been with your friends and family. Do they treat you differently? Do they try to sabotage your results? How have you handled all of that.

My friends have been great and I hope I inspire them to be more healthy.

What is your eating like now and before you began our program? 

I have always ate pretty healthy. When I moved out to go to college in 1971 my mom told me she wanted me to cook and not eat junk food, well, really how much junk food was out there then compared to now. I have always cooked from scratch but after quitting smoking and going through menopause I developed a sweet tooth and wasn’t paying attention to portion sizes. I did Weight Watchers for a while which woke me up to how much a cup and half cup really are, not what your eye thinks they are. I portion out just about everything now, keeps me accountable.

I have recently made some changes to what I eat thanks to Dustin. Lowfat is CRAP….I have changed to whole fat foods like milk, dairy products, eggs and using coconut oil to cook with and have not noticed any weight gain. I am cutting as much sugar out of my diet as I can and surprisingly not missing it and paying close attention to eating only when I feel hungry. I am also very lucky to work for an organic company and have access to many organic products and live in an area where a lot of organic produce is grown. I try to eat organic dairy, organic meat and buy organic of ‘the dirty dozen’. I have also stopped drinking Crystal Lite and using Splenda to bake with. When I do bake something I cut way back on the sugar and add stevia. I have found some recipes come out just fine using stevia and no sugar.

To give you some idea of what I am normally eating I have a 3 day journal:

Friday

Breakfast 3 eggs scrambled with whole milk, necatarine and 1 ½ cups steam broccoli (who said we can’t eat veggies for breakfast, the cereal police?)

Lunch Chicken Salad made with Greek yogurt and sliced grapes, carrot and celery sticks and fresh Bing cherries

Dinner Tortilla Pizza – whole wheat tortilla with couple tablespoons of pizza sauce, cubed chicken, sliced green olives and ¼ cup of Mozzarella cheese

Saturday

Breakfast 2 Barbara’s Shredded Wheat (no added sugar and only one ingredient) with whole milk and fresh blueberries. Stevia to sweeten.

Snack 12 almonds and a piece of fruit

Lunch Large Green Salad (I use a salad serving bowl) with mixed greens and baby kale, grape tomatoes, radishes, sliced apple, tablespoon of sunflower seeds, 3 oz salmon or chicken and a couple tablespoons of raspberry vinaigrette.

Dinner Smoothie with frozen strawberries, frozen banana, ½ c Greek yogurt, ½ c V8 Fusion lite Strawberry Banana juice and a scoop of whey powder.

Sunday

Breakfast Out to eat with friends. 2 large pancakes with syrup and glass of milk…My treat meal

Lunch Smoothie with frozen strawberries, frozen banana, ½ c Greek yogurt, ½ c V8 Fusion lite Strawberry Banana juice and a scoop of whey powder.

Snack String cheese and piece of fruit

Dinner Grilled marinated chicken breast, baked sweet potato and broccoli. I don’t put anything on the sweet potato, great by itself.

Most days I don’t need a snack because I am not hungry in between meals.

Lastly your best friend comes up to you and is considering joining the program you were just on. What would you say to them?

Don’t hesitate, do it…..It works, just stick with it. Before you know it you won’t be sore and you will start seeing results!

Thanks Mary for all that incredible advice. I know your story has inspired those at any age that it isn’t too late to start.

Click here to check out the program Mary has been doing, we have a super special offer going right now that will help you lose weight and feel better at any age!

 

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

The Dirty 4 Letter F-word

By | Behavior Change, Body Assessment, Challenge, Health, Killer Kurves, Moms, Mothers, Nutrition, Transformations, Uncategorized

I hope you are enjoying this unseasonably cool weather we are having this week!

The past handful of days I have listened to about 14 hours of podcasts and read several books, and I have discovered that in all the content I’m listening to and reading about, there is an underlining theme of the importance of overcoming our fears.

I am going to keep this short today, but I would like to challenge you to take a few minutes and explore an area of your life where fear is holding you back from your true potential. Create a plan to make small changes and improvements in this area of your life. As you make these small changes you will create small “wins.” These small wins will create momentum, and the momentum will create confidence, and the confidence will create results and help eliminate that F-word, fear.

It has been awesome getting to know the new members in our Killer Kurves program this past week. There was one woman who came up to me after class today and shared with me that she cried all the way home after her first workout because she was completely overwhelmed at how far she had let herself go. Only a week later she is far more optimistic and committed to making difficult, necessary changes so she can get the results she desperately wants for her life.

With the level of commitment she has already demonstrated, I am very confident she will crush her goals!  For this woman, signing up for K2 was her first step towards conquering her fears and building a better life for herself. She even asked her family and friends to chip in a few dollars to help cover the cost so that she could afford the program. Way to step up with an action step and not make excuses!

What area of your life are you going to make a change in with that first action step? What fear are you ready to conquer?