Wednesday, August 3, 2011


I will say that it's been WAY too long since my last Blog!  So much has happened it's overwhelming as to where to start and so I'll just start here!

I have another weight goal in the make.  Hawaii bound in September and so DIET or EDIT is on!!  Workouts for me are always there as they are my medicine for sure but the two together = Power and Focus!

I'm actually doing a challenge taking place in the Rally Room of and in it there are some amazing like minded women!  Today somebody posted this Blog from another source and I thought it was worth sharing with you all!


You´re a Superstar

Maybe today is not your best day. Maybe like me a few things have gone wrong and you’re feeling out of sorts. We all have those days. But imagine for a moment you are a superstar.
Now hold your horses you’re saying; Belinda you have no idea – I don’t have the body I want and right now I feel like no one else wants it either! I’m sitting here wondering how I’m going to *fill in the blank”* and my list of “things to do” goes back to last year.
I hear you!
So get ready for some feel good therapy.

You are a superstar to somebody.

Just stop for a moment and think about it. You’re a superstar to somebody in your life.  Somebody special looks up to you and cares about you – someone who thinks you’re the most important person in the world.

You've had superstar moments in your life.

Dig deep. I am sure you can think of a few moments in your life where you felt like a superstar. Maybe it was Grade 3 when you won your first competition. Maybe it was after you finally got to kiss that special person you had been dreaming about for months. Maybe it was when you bought a pair of jeans 2 sizes smaller or lifted your max weight in the gym last week.
Hang onto those moments because they are magic. They are fuel to get you through the tough times and help you believe in yourself.

You can be the superstar of your own life.

One of the biggest turning points in my life came when I realized, “if it is to be it’s up to me”. I stopped waiting for someone else to make it happen, I stopped relying on others to change things, I stopped hoping that someone with a magic wand was going to turn up and make everything all right. Instead, I decided to become the superstar of my own life.
I started believing I could change. I learned to surf, I lost weight, I ate better and started working out. I started believing I could be different from the person I had let myself become. And I did things just for me!
I gave myself permission to do the things I wanted, to start dreaming again and to be the person I knew I was deep down on the inside.

We all have down times, difficult days and discouragements. But don’t stay there. Be the superstar of your own life and rise above it.

Believe you can do it, and you will do it!

Today I challenge you to set some new goals. Raise the bar and keep raising it until you become the superstar of your own life.
Your Aussie Transformation Coach

Good Stuff wouldn't you agree? Let's all be Superstars and get after Life!!

Wednesday, May 11, 2011

For us 50+ Year Old Women~

For us 50+ Year Old Women~

How does one get started at our age?  I get asked that alot!  Many will have health conditions and not know where or how to begin~

I thought this was a good article to help with the right steps to get on a road to better health~


The ability to lose excess weight and gain muscle decreases with age, according For women, the reduction of estrogen after menopause also leads to a greater risk for osteoporosis and other diseases.

Exercise, strength training and stretching, along with a proper diet, can thwart many of the affects of aging and often helps reverse disease, according to the National Institute on Aging. Without spending extra money on expensive gym memberships or equipment, transform your life with an age-appropriate exercise plan.

Assess and Plan

Step 1

Determine how fit you are by assessing your past, recent and current exercise habits. Even if you haven't exercised in a number of years, it's not difficult to get back into the swing of things and exercise can benefit you in numerous ways.

If you have certain health conditions, such as diabetes or heart disease, exercise may help improve them, according to the National Institute on Aging. Examine your own health and take into account past and recent injuries, arthritis and other factors that may limit your exercise routine.

Step 2

Besides a self-assessment, get a complete physical assessment from your health care provider before starting an exercise program. Talk to your medical practitioner about health concerns you may have and ask for advice about the type of exercises that would be best for your current physical condition, recommends the National Institute on Aging. Remember to inquire about the possible effects of working out while on your specific medications.

Make a personal fitness plan. Keep in mind that if you haven't exercised for a while, you'll want to start out slowly, advises the National Institute on Aging. Make long-term and short-term fitness goals, and keep a daily journal of exercises completed to help you with your goals.

Schedule 30-minute blocks of time each day for fitness, but keep in mind that you can break exercise up into 5- to 10-minute increments. Plan a break from exercise or work out light at least one day each week.

Target Total Fitness

Step 1

Include at least 30 minutes of mainly aerobic exercise most days of the week. Try different types of aerobic exercise, such as walking, dancing, swimming, softball or badminton, and choose the types of activities that suit your personality and lifestyle.

Pick aerobic exercise that you enjoy and that is appropriate. "Scientific evidence supports the notion that even moderate-intensity activities, when performed daily, can have long-term health benefits," notes the American Heart Association. Take it easy and don't push yourself too hard.

Step 2

Add at least five minutes of stretching to your daily workout routine. Exercising without stretching often leads to sore muscles and injury. Muscles contract during exercise and tighten with long-term exercise. When muscles aren't trained for flexibility, a wrong move may cause a pull, sprain or tear, often requiring medical care and long-term rest.

The Mayo Clinic suggests performing stretching exercises "gently and slowly, without bouncing" and advises that you should also "avoid stretches that flex your spine or cause you to bend at the waist." Try group exercise classes, such as yoga or Pilates, to learn proper stretching routines.

Step 3

Understand the importance of including strength training in your weekly exercise routine. Without strength training, "You're missing out on a key component of overall health and fitness," according to Weight training of any kind helps build muscle to support bones, but it also builds bone.

Strength training is especially beneficial for those at risk for osteoporosis, adds Use free weights, body weight or machines at the gym to build muscle. Keep in mind that simple strength training exercises, such as push-ups build upper body strength.

I happen to be one of those at risk for Osteoporosis.  It runs in the family history with us women. 

Today is Leg day for Me.........Going to go work on fighting that Osteoporosis!  Just talked with my mom yesterday and even with all my efforts I'm on my way to this condition.  My goal is to just stay off the meds as long as I can!!  I go for another test this month for my bone density and I'm keeping my fingers crossed that I'm still holding!

What's your fight?  How are you gearing up to combat and get yourself on a better road?  Good Luck to you in your efforts to better Health <3  We're all fighting the fight!

In Fitness and Friendship~ Julie

Tuesday, May 3, 2011

FIrework by Katy Perry

Love this Song...........Get's me charged up for my workouts!! We're all Fireworks! Let's let all our Colors Burst!  It's a good time to Start Again!  Spring is Here........let's all be in shape and ready for the 4th of July!!

Do you ever feel like a plastic bag
Drifting through the wind, wanting to start again?
Do you ever feel, feel so paper thin
Like a house of cards, one blow from caving in?

Do you ever feel already buried deep?
Six feet under screams but no one seems to hear a thing
Do you know that there's still a chance for you
'Cause there's a spark in you?

You just gotta ignite the light and let it shine
Just own the night like the 4th of July

'Cause baby, you're a firework
Come on, show 'em what you're worth
Make 'em go, oh
As you shoot across the sky

Baby, you're a firework
Come on, let your colors burst
Make 'em go, oh
You're gonna leave 'em falling down

You don't have to feel like a waste of space
You're original, cannot be replaced
If you only knew what the future holds
After a hurricane comes a rainbow

Maybe you're reason why all the doors are closed
So you could open one that leads you to the perfect road
Like a lightning bolt, your heart will blow
And when it's time, you'll know

You just gotta ignite the light and let it shine
Just own the night like the 4th of July

'Cause baby you're a firework
Come on, show 'em what you're worth
Make 'em go, oh
As you shoot across the sky

Baby, you're a firework
Come on, let your colors burst
Make 'em go, oh
You're gonna leave 'em falling down

Boom, boom, boom
Even brighter than the moon, moon, moon
It's always been inside of you, you, you
And now it's time to let it through

'Cause baby you're a firework
Come on, show 'em what you're worth
Make 'em go, oh
As you shoot across the sky

Baby, you're a firework
Come on, let your colors burst
Make 'em go, oh
You're gonna leave 'em falling down

Boom, boom, boom
Even brighter than the moon, moon, moon
Boom, boom, boom
Even brighter than the moon, moon, moon

Wednesday, April 20, 2011

More Great Words from Ralph Marston~Winners and Winners

Wednesday, April 20, 2011

Winners and winners

There are those who win now, and those who will win later. If everyone were to win first place all at once, the victory would have no real meaning.
If you resent those who win the race, you give up a valuable opportunity. You give up the opportunity to learn from their examples.
There are those who win in one area of life, and others who win in other areas of life. If everyone was the best at the very same thing, think of how terribly tedious and predictable things would be.
Just because one person wins, or excels, or achieves, does not mean everyone else loses. Life’s victories do not happen in a vacuum, and their valuable consequences reach far beyond those who achieve them.
Choose to be inspired, to learn from, and to catch the positive energy of those who win. Then make use of that energy, and build on it to win in your very own way.
Sincerely celebrate the victories of those who win. For that makes you a winner, too.
— Ralph Marston

Tuesday, April 19, 2011

Taking Time Off~

You always hear how it’s good to take a break from working out!  To actually apply this though for a gym rat is tough!   Yes, I am a Gym Rat! You have this fear that you will lose all your gains as you see your body growing softer.  You miss the feel good chemical reaction that happens in the brain from working out.
So as I mentioned, I was forced to taking some time off.  I took two weeks off due to the Poison Oak on my Legs. I can’t even remember the last time I’ve taken so much time off from working out.  I had a really hard time with each day as it passed and then I just relaxed and ENJOYED it.  I indulged and enjoyed family, friends and company that we had visit from Canada.  I ate and drank like everyone else.
I traveled to AZ with my mom to see my son and his new home. 
The time off DID ME GOOD! I was getting really stressed before I left with every little thing and so the Break was a Really Welcome One! 
I am BACK and SO SORE with each new workout! 
My mind is refreshed and I find that it’s very interesting that I’m having a much better mind muscle connection with these past three workouts. 
What I've Learned~
Time Off is GOOD and I NEED to make sure I schedule it! 
Today on Tap now that I completed my Back, Bi, Shoulder and Interval workout-
Shopping for a MOB dress! 
Mother of the Bride!
My baby gets married in less than 8 weeks! 
My 8 Week Challenge has just begun!

Monday, April 18, 2011

I'm Coming Back~

I’m Coming Back- It's been Way too Long-
Spring is here and it’s time to clear the cobwebs and become New Again!!
Since coming back from Jamaica things have just been, crazy, stressful and busy!
Yep, I’m ready to come back!!
So I was doing good with workouts when I returned from Jamaica but my food and alcohol choices not so good. 
Then two weeks ago from today I came down with a rash and it ended up being Poison Oak ( Severe Case that I must have contracted from running at the Ridge) after four different doctors and treatments. ( I has should have went to a Dermatologist to begin with) I ended up finally being on a good dose of Predisone, Antibiotics for the infection, and then a cortisone shot in the butt for the inflammation.  My legs were so swollen!  I could not workout for two weeks which just about killed me!! Now I'm ready to feel GOOD again!! 
 I just did my first Leg workout yesterday and I am SO SORE today!!  Love that feeling.
Here's my POA for the week-
Monday- 30 min Fasted Cardio, Chest, Tris and Abs
Tuesday- Back, Bi’s, Abs, 20 min Intervals on the Stepmill
Wednesday- Legs and 30 min ss Cardio
Thursday- 45 min Fasted Cardio
Friday- Chest, Tri’s, Abs, and 20 min Intervals
Saturday-  Legs and 30 min SS Cardio
Sunday-  Easter

Wednesday, February 23, 2011

What's Your Story~

In the Rally Room this morning this was posted by one of our ladies............Good Stuff, had to share~

What's Your Story

Received this today in my inbox and it was really what I needed to read. Plus it helped that I have a goal to learn to surf for 2011. Also helps that this is a woman who began accomplishing things during her mid-30's. Gives me hope! The author is Belinda Benn.
What's Your Story
Today I want to talk with you about "your story" and how it's affecting you achieving your fitness goals.
We all have our own internal dialogue or “conversation” that is constantly going on in our head.  Yeah, you are not crazy! It’s these thoughts, arguments and conversations that dictate whether we get to the gym or not, go for that run, swim or bike ride – or just make some healthy eating decisions.
Here are some common stories!
Group 1 – people who think they do not have time to go to the gym and train. They’re too busy, they work too much or they have got a family to take care of.
Group 2 – they think they just don’t have it in them. They have bad genetics and are just like their parents. Worse, they also don’t have the self-discipline and motivation that others seem to have.
Group 3 – they think they are too old. They wish they started a decade ago when they were still young. After all, they’ve lost a lot of flexibility, maybe they even have injuries and their recovery isn’t like that of the 20-year-olds anymore.  PS. Remember I never did any exercise before the age of 37 years!
Groups like these (and there are heaps more) all have the exact same thing in common – stories of all the things people can’t do and why, instead of stories of how they plan to accomplish what they truly want.
Listen, this isn’t some positive thinking voodoo. The truth is, if you stopped and thought about the conversations you are having with yourself you would be amazed how often you’re talking yourself out of the things you really want. If you don’t even believe you can do it, then what do you expect?
Every time you catch yourself saying to yourself some of the excuses I have listed above, correct yourself. Replace the I cant’s by HOW CAN I?
I have no time => I make time
I have bad genetics => but I’m persistent
I lack flexibility for squats => but I’m working on it
Please start to change the story you’re telling yourself, and you will automatically change your actions and results.  That’s how I learnt to surf at age 37.  I told myself, nothing was going to stop me.  No turning back. I bought my wetsuit and board and roof racks and got my butt down the beach before I had a chance to change my mind.  Once I was there, I had no choice but to paddle out.  For the first six month I got washed back to the beach, with seaweed stuck in my hair and sand up my nose, but I always felt an awesome sense of accomplishment afterwards.  And yes, finally one day, I caught my first real wave and I was on a high for a week!

So what’s your story going to be from now on? 

Wednesday, February 9, 2011

Incorporate these Tips into your Fit Lifestyle~

Sharing some Great Tips I ran Across~

1. It’s not how long, it’s how strong. Incorporate 20 minutes of high intensity cardio at least 3 times a week.

2. Women, make sure to include weight training at least 3-4 days a week. If you add 3-5 pounds of muscle to your body, you will burn 250-500 extra calories per day which equals 3-5 pounds of fat loss per week

3. Visualize the muscles you are working on–this is called the mind muscle connection and it will actually increase tone.

4. Your body hits a plateau with cardio and resistance training in one month so change your weight, reps and exercises accordingly

5. The fastest way to get the body you want is through my power circuit training. Combine 3 upper body exercises and 3 lower body exercises together to make one big set. Do not rest in between and alternate quickly from upper to lower for maximum fat burn.

6. The only muscle groups that really burn fat are the primary muscles like the chest, back, quads, glute and hamstrings. Focus hard on those!

7. You have to eat within an hour of working out to make sure you’re not eating into the muscle for energy. Make sure that you combine proteins and carbs like a blended protein shake with fruit and peanut butter or a piece of fruit with a low-fat string cheese.

8. Don’t just set a weight goal, set a physical goal too like running a 3k or training for a charity marathon. Human beings are competitive and you will spark that inner competition by trying to reach a difficult physical goal.

9. A little thing like changing your music playlist every week can go a long way. The more your mind is stimulated during your workouts, the better your results will be.

10. Instead of focusing on being fat, you’ve got to focus on being fit. If you think healthy, it eventually becomes reality to you.  Focus on how strong you're getting, how well you’re sleeping, and how happy you’re feeling by exercising.

Sunday, February 6, 2011

Excuses Give Us Permission to Fail~

In the Rally Room we have women from all over the world who are all very like minded and offer information, advice, encouragment, and support.  This was posted there this morning and I had to share. 

It made me reflect on the beginning of my journey to find a healthy me when I was in my 20's.  I read a couple of books that made me realize that I had to stop blamming other people for my choices. If I wanted to change my life and how I chose to live it that "I" would need to take the steps.  It wasn't my past, the people in my was the Now and Me and the choices I made and my Faith in God to help me through~


Excuses Give Us Permission to Fail

By: Nancy Howard : 2/5/2011 7:00:36 AM : 58 comments : 4,225 Views

"If a man really wants something he will find a way, if he doesn't he will find an excuse." Stephen Dolley, Jr.

The above quote was one of the first inspirational quotes I read when I joined SparkPeople over five years ago. It made such an impact on my life that I began to look at quotes or mantras, as some people like to call them, as a blueprint for changing my life.
For me, excuses allowed me not to have to take responsibility for the events in my life, whether that was eating well, making time for exercise or even organizing my home. After all I had so many more important things to take care, therefore excuses became my way of coping--in other words, it wasn't my fault. How could I exercise when I had work or family obligations to take care? How could I eat healthy when I didn't have time to plan and shop? How could I possibly get my finances under control when I just didn't have the time? And the list could go on and on.
When I read the quote from Stephen Dolley, Jr. it was an AHA moment for me. It made me realize that I alone was responsible for everything that happened in my life. I could no longer blame bad genetics for my high blood pressure or a 6th grade P.E. teacher who told me I would never be a runner. It was time for me to grow up and face the music as they say. It was time for me to take responsibility and quit blaming fast food restaurants for the bad choices I was making. No one made me drive to Mickey D's to pick up a serving of extra large fries and a Diet Coke except me.
If I was going to get healthy that meant I had to do the work. I could complain until the cows came home or I could step up to the challenge to make me the healthiest me I could be. However, that did mean that I would have to let go of my need for perfection and just strive to do my best every day without associating guilt and shame for my lack of control.
A few years ago I attended a seminar by one of the country's premier Sports Registered Dietitian's, Nancy Clark, and the words she shared made such a profound impact on me when she said, "Just because you had a not so great breakfast or lunch does not mean you can't have a wonderful, healthy dinner. Every meal brings the opportunity for making healthy choices."
That is true for everything we do. We do not need to wait until the first of the week, the first of the month or even the first of the year to embrace the changes we need to make in order to live a healthy lifestyle. Every small change we make that moves us closer to being who we are meant to be is moving us in the direction to be our true authentic self. Excuses take the responsibility away from us and do not allow us to grow and succeed. We all deserve to be a success, but as long as we have and make excuses we will only give ourselves permission to fail.

Saturday, February 5, 2011

Genuine Desire~

Good old Ralph Marston~ I love this! 

Genuine desire

What you most fervently desire pushes you to give the best you can give. In focusing on those things you wish to attain, you'll activate the strength and discipline necessary for their achievement. It is never selfish to desire what you genuinely desire. What's selfish is stifling those desires and declining to give the world your own unique greatness.
The fulfillment you seek will not take anything away from anyone else. In fact, in the process of bringing about that fulfillment you add much value to the lives of those around you.
Real, lasting, meaningful success is built by creating value. Your desire for some particular outcome motivates you to achieve, and as you achieve you lift others up as well.
Those things you are positively passionate about enable you to discover powerful, effective ways of creating new value. When you follow your dreams, you lead other people to theirs.
Listen to the stirrings of your own authentic desires. When you're clear about what you wish to do, there's no limit on how high you can lift the whole world.
-- Ralph Marston

Go after what you Desire!!  In the process of that fulfillment you add much value to the lives around you!  Let's Lift the world~

Friday, February 4, 2011


Over the yeas I've read alot about nutrition and I've come to incorporate many of the Superfoods into my diet. 

Thought I'd share an article from WebMD on the Top Superfoods Everyone Needs~  Cheers to Good Health

'Superfoods' Everyone Needs
Experts say dozens of easy-to-find 'superfoods' can help ward off heart disease, cancer, cholesterol, and more.
By Susan Seliger
WebMD Feature
Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You'd surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.
"The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutritionfor aHealthy Pregnancy, Food &amp; Mood, and The Essential Guide to Vitamins and Minerals.
"Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."
You don't need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a 'real' (unprocessed) food," Somer points out. "You don't find fortified potato chips in the superfood category."

Top Superfoods Offering Super Health Protection

·        Beans
·        Blueberries
·        Broccoli
·        Oats
·        Oranges
·        Pumpkin
·        Salmon
·        Soy
·        Spinach
·        Tea (green or black)
·        Tomatoes
·        Turkey
·        Walnuts
·        Yogurt

Blueberries -- Antioxidant Superfood
Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann's 10-Step Diet, A Simple Plan for Permanent Weight Loss &amp; Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.
Omega 3-Rich Fish -- Superfoods for the Heart, Joints, and Memory
"We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's," Somer says. "There is some evidence to show that it reduces depression as well."
Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

Soy -- Superfood to Lower Cholesterol
A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame -- not soy powder," says Somer. In other words, soy sauce won't do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.
Fiber -- Superfood Aids Weight Loss and Checks Cholesterol
A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it's a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. "Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium," Kulze warns.
Tea -- Superfood for Lowering Cholesterol and Inhibiting Cancer
"The overall antioxidant power of black tea is the same as green tea," says Kulze, "but green tea does have ECGC, a powerful antioxidant that we really do think is quite special." A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn't. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.
OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:
·        Age 9 to 18 -- 1,300 mg
·        Age 19 to 50 -- 1,000 mg
·        Age 51 and over -- 1,200 mg
And Finally, the Yummiest Superfood Yet ... Dark Chocolate
New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that's our kind of health food!
Some of my favorite meals are:

Oatmeal with Frozen Blueberries.  You can throw some walnuts in there too which I do sometimes or oatmeal with canned pumpkin, walnuts or almonds, and cinnamon.

Cooked Lean Ground Turkey and add some pasta sauce, spinach, red bell pepper, black beans, brown rice......Yummy and full of great nutrition!

Extra Lean Ground Turkey with chopped red onions, spinach, egg, and half cup oats.  You can make a meat loaf with it or burgers.

Green Salad with Romaine Lettuce, Spinach, Chicken, Red Bell Peppers, Cucumbers, Salsa, Basil, Avocado and Cottage Cheese.

Use your imagination~  There's So Much you can Do just building off the base of Superfoods!!!!

Sunday, January 30, 2011

Recipes for Clean Eating~

Making changes to the way you eat can be challenging.  It's 80% of our Success.  But where do you start?  Start by cleaning out your frig and pantry.  Look at the labels.  Get rid of anything with High Fructose Corn Syrup.  If it's White, you don't need it........Sugar, flour, rice, potatoes.  Shoot for things that will keep your blood sugar stable and not cause spikes.  You can google the lower glycimic food choices out there so you know the better choices.

We are so Blessed with so much out there now.  It's easy and cheap to find recipes that will fit into our life and find the info that we need.  Just Google it!!

I'm adding some links that might help some get started:

Wednesday, January 26, 2011

Powerful Expectations

This was written by Ralph Marston whom I happen to think is Awesome!  Great Wonderful Words to Marinate in~ 

Powerful Expectations~

What are you doing when you're not thinking about what you're doing? You're busy fulfilling the most sincere expectations you have for yourself.
That's why your expectations are so important. They take control during the times when you lose yourself in whatever you're doing, and thus they exert a powerful influence. When you truly expect something, it's like programming your mind to seek it out every chance it gets. Expectations have a way of becoming reality even in the moments when you're not aware that you're making them happen.
Your genuine expectations of others work in a similar fashion. The expectations you have for someone else are communicated to that person in a way that can easily override whatever you do or say on a conscious level.
Real, ingrained expectations go beyond intentions, beyond pronouncements, beyond the surface, to a level that is deep and undeniable. Whatever you truly expect to happen, is very likely going to happen.
So expect the very best, of yourself and of others, with sincerity, conviction and persistence. Almost as if by magic, it will come to be.
-- Ralph Marston

I Just Love this Line...........
Whatever You Truly Expect to Happen, is Very Likely Going to Happen!!

If you Expect to have Success!!  It can be yours~
If you Expect to Fail~  It will be yours~

Choose Success!!  Expect the Very Best!!  "Work" toward what it is that you're seeking~

Monday, January 24, 2011

What's in Your Shopping Cart?

My choices have sure changed over the years.  It's been a gradual learning process as to what's healthy and what we'll get me to the goal I am trying to achieve.  What works well with time constraints, budget and so on.
These day's I'm buying a lot of organic foods and basically shop 3 places.  I go to Costco, Safeway and Trader Joe's.  Sometimes I get to Whole Foods but it's a drive and so that doesn't happen to often. Sometimes I go to the local produce stand, but that's usually when the weather is nice.  I can afford to buy the Organic now but years ago when I first started changing my diet and had a family and was on a budget I went with regular grown.  I think organic taste better.
I would love to have the land to raise my own chickens, grow my own garden and have my own fruit trees but I don't and so these are some of the foods that I shop for frequently.


Organic Eggs
Organic Frozen Blueberries and Fresh ones when in season
Organic Apples
Organic Chicken
Atlantic Salmon
Organic Carrots
Green Beans
Organic Chicken Stock
Organic Olive Oil
Organic Ground Beef or the frozen Chubs of Ex Lean Ground Beef
Quaker Oatmeal
Organic Raisins
Japanese Green Tea
Chicken Apple Sausage
Smart Water

Trader Joe's

Brown Rice Tortilla's
Organic Frozen Brown Rice- Cooks in 3 min in the microwave
Frozen Steal Cut Oats- Cooks in 3.5 minutes
Organic red bell peppers
Organic Romaine Lettuce
Organic Canned Pumpkin- When in season
Organic Unsweetened Applesauce
thin pork chops


Organic Baby Leaf Spinach
Organic Bananas
Frozen Petite Brussel Sprouts
Unsalted Fresh Ground Almond Butter
Unsweetened Almond Milk
Quaker Rice Cakes
Lundenberg Rice Cakes
Ex Lean Turkey
Ground Bison
water chestnuts
No Salt Small Curd 1% Cottage Cheese
Best Foods Olive Oil Mayo
Good Belly Priobotic Plus Blueberry Acai Flavor
Rice pasta
and so Much More..........

Oh and I get my protein powders from  They have Excellent Customer Service!
My favorite Protein Powder is:  Magnum Quattro  It doesn't give me gas, shakes up easy, and taste great!!  It is a bit pricey though...........second runner would be "ON Whey"  Optimum Nutrition.  It's cheaper, shakes up great too and they have a ton of flavors.  It doesn't bloat me either.

For adding muscle and Recovery:  Branch Chain Amino Acids, L Glutamine, NO XS, NoXplode

I also use Juice Plus to get my vitamins.  I take Fish Oil, Calcium with D, Focus Factor, Vit E, Move Free for joints and Buffing and Boosting pills.

I'm always interested to try new things and I love when I see what other people are doing and eating.  I hope this Blog may have given you some ideas and something new for you to try : )


Thursday, January 20, 2011

Editing Your Choices for Daily Living~Don't say DIET!

Editing your Choices for Daily Living~
I saw this the other day and I thought that’s a great word.  I don’t like the word DIET  because most people think of diet and they need to eat foods that only a rabbit would be interested in.  You can only do that for so long and then it gets hard and frustrating and you always feel weak.  Who Wants to Live Like That?
In my younger years I tried many DIETS and not one of them were sustainable. 
Take that word though and change it around and you get EDIT. 
Learn how to Change your Food Choices to get give you a Healthy Body which in turn will give you a Better Life and will not leave you feeling hungry, tired and cranky.
I remember when I started to edit my foods I had no idea what to eat to turn myself around.
Body For Life is a book that really opened my eyes as to what Choices I need to make to help me reach my goals.  Body For Life……….this is your Body For Life and you NEED to figure out how to EDIT what you’re doing.  It also taught portion control without having to count calories.  At that time counting calories wouldn't have worked for me. I didn’t have the time or energy.  I could eye a portion though which was better than what I was doing before.  It also showed many transformations of people that were successful in applying the Changes in Food, how you pair your foods together, and how you workout to get you on a Better Road for Life.  I’m very thankful that I found that Book because it really was a Great Tool for me and helped to transform me into feeling and looking better.
Here is a foodlist that I used to help me:

MEAT/POULTRY – 4oz portion
Frozen, skinless chicken breasts
Low-fat sliced chicken or turkey deli meat
Eye of round beef steak
Turkey burgers
Lean ground beef
Ground turkey
New York choice lean sirloin steak
GRAINS/Carboydrates- no bigger than a fist full
Old-fashioned oatmeal
Whole-wheat tortillas
Whole Wheat Bread- 1 slice
Brown rice
Water chestnuts
Low sodium dill pickles
Spinach leaves
Fresh tomatoes
Romaine lettuce
Sweet potatoes
Romaine Lettuce
OnionsRed potatoes
Green Beans
Fresh mushrooms
Canned kidney beans
Garlic powder
Cloves of fresh garlic
Dill weed
Chili flakes
Chili powder
Extra virgin olive oil
Balsamic vinegar
Italian vinaigrette
Low-fat mayo
Cooking spray
Grated low-fat Parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
Shredded low-fat Mozzarella cheese
Low-fat String cheese
Fat-free sour cream
Skim milk
Low-fat cottage cheese
Fresh eggs
Egg substitute
Low-fat yogurt
Canned tuna packed in water
Salmon filet
Sugar-free syrup
Fresh lime juice be mindful of added sugar
Light teriyaki marinade
Almonds/slivered almonds
All-natural peanut butter
Green enchilada sauce
Soy sauce
Lime juice
Sugar free applesauce
Baking powder
Lemon juice
Mixed nuts
Ketchup use sparingly because of sodium content
Dijon mustard

Editing your life is all about Steps and moving forward and applying them.  As you begin to change your body will ask you for more.  You see how good each change makes you feel and your body will actually hunger for more.
I found Buffmother.Com a couple of years after Body For Life.  This took me yet to another level of feeling good, becoming even more in tune with my body, and support and encouragement from other women.  At the time I found Buffmother I was going through Peri Menopause and I read some of what Michelle had on her website.  I was that woman that was deeply affected my PMS.  I knew that what she was preaching was true.  She had a write up on supplements that you could take to help with the symptoms and I had already been taking some of them and found relief and so her words got my attention as I knew that she was on to something.
 She now offers her Hormonal Timing Pills that have the supplements in them so you don’t need take a bunch of pills to find the same relief.
This was taken from her website

After realizing that these symptoms came at the same time each month, I finally connected my symptoms to PMS. My PMS was negatively impacting every aspect of my life for about 2 weeks of every month! As I researched the subject I found that many women, as they have children and enter into their 30’s, have more PMS symptoms. Up to 85% of women suffer some of the 150 symptoms called PMS.
What caused my PMS? I am very healthy and fit, so why was I suffering so badly? My knowledge of nutrition led me to a possible nutrient deficiency. I started simple supplementation of key “hormonal support” nutrients including: B-6, magnesium, calcium, vitamin E and B-12.
Three months into my faithful supplementation I had my first symptom free cycle!!
Every female needs to realize the important role that vitamins and minerals play in supporting our natural hormonal cycle. Regardless of whether or not you suffer negatively from PMS, the female hormonal cycle affects every woman. As the mother of 3 young girls, I believe that from birth there is a “time of the month” for every female.
If you do suffer PMS, there is hope before turning to an antidepressant or taking the pill for relief, please try following Hormonal Timing and taking The Hormonal Timing pill. My key breakthrough came when I realized that my body needed required special supplementation depending on each particular phase of my monthly cycle. The Hormonal Timing Pill uses next generation technology to help minimize the negative effects we feel from our hormones each month (PMS).
Remember YOU are in control of your body, life and legacy.

Buffmother also uses a simple guideline for eating called KISS.  5 proteins a day, 4 Carbs a day, 3 Healthy Fats a day, 2 or more Greens, and 1 small treat if you’re working on your Metabolism.  When you’re trying to loose weight you drop a carbohydrate and a treat.
Part of success to Editing your Life is who you surround yourself with.  What kind of support and encouragement you get.   I found my support at  This for me was a community of likeminded women who all wanted the best for each other.  In this community we share our workouts, eating, new food finds, life……it’s a positive place where you can be accountable and find Inspiration and Hope!! 

Editing your choices is a process.  Don’t think you need to be Perfect to make your changes work.  Remember this is your Body for Life and there’s going to be those days when you fall off of your good Choices.  You do however need to get back in the game when you do and don’t Wait for Next Week on Monday to get started!!  Start TODAY with what you know!  I’ve been there before too……..”Wait till Monday” is a concept that leads to failure and makes you feel awful.  In high school my wait till Mondays added an extra 10 pounds on me and I know for many other people it’s worse.
Get started TODAY!!
Change your LIFE NOW!! 
It’s NEVER too late! 

1) Edit your Food Choices (Eat 5-6 small meals a day)
2) Add some Exercise into your Life
3) Find a Support and Accountability System
4) Supplement your body

In my next Blog I’ll be sharing Food Choices and what I put into my "Shopping Cart" Today.
My protein, carbohydrate, fats, and green Choices. 

Saturday, January 15, 2011

Compete against yourself, not others, for that is truly your best competition

·        "The most important thing is to love your sport. Never do it to please someone else - it has to be yours. Compete against yourself, not others, for that is truly your best competition." Olympic Figure Skater Peggy Fleming

I like this quote from Peggy Fleming.  I think it applies to life as well.  The most important thing is to love your life.  Love who you are.   Love what you’re doing with your life and ask yourself is it pleasing to who you are.  This is your competition.
I have grown is so many ways over the years and still have a way to go but I’m really learning to embrace where I’m at and who I am as I continue to move forward and gain more knowledge.  I’m not here to please other people with the choices I make.  I’m here to please myself and God.  This is my competition and journey.  I’m on my road working my way at becoming the Best I can Be, the Best at what God wants me to be. 
I’ve always been a person excepting of each person’s unique differences.  We’re not all put on this planet to like the same things, be the same.  My brothers are different and blessed in many ways.  I admire them for their own strengths and I’m like that with my friends as well.  If you look at my friends over the years they’re all so very different in so many ways.  I admire them for who they are and their own journeys as they live and grow. 
 I learned a lot about myself when I competed in my first figure competition.  It was another time in my life of growth. It was at this time that I learned that I can’t please everyone and that the most important thing I could do was to please myself.  I'd been a pleaser my whole life and so this was a huge lesson for me.
We need to have passion and love for what we’re doing and who we are.  If we don’t have it then it will be hard to give ourselves fully to anyone.
I like discipline, I like feeling strong, I like where both of these choices take me.  It makes me happy to challenge myself with both.
I will cherish some cards that I received from my children after my competitions.  I have actually done three now.  (I’m done as far as competitions go with other people.  As stated in Peggy’s statement….the BEST competition you have is with yourself and I’ll continue to challenge myself without getting on stage.) 
The notes Read:
You Did It! From start to finish, from then to now, from dream to reality~
Mom, Congrats on your competition!  I am so proud of you.  You are such an encouragement to me and everyone else.  It is amazing what persistence and determination will do.  This is an awesome defeat.  I love you and am so happy for you.  Love Jessica.
After this last competition both my daughters gave me this card:
You Made It Happen ~Congratulations to incredible you~
Mom,  You look incredible!  You’re a winner because you’re doing what you Love.  We love you and are proud of you.  Love Janine and Kody
Mom, You are one hot mama and grandma.  We are so proud of you.  You are amazing.  Love Always Jessica, Dave and Kyle.
I post these notes because to me they have such Huge meaning and value to me.  When I begin this quest for change within myself I had many guilty feelings that I was doing too much for myself.    I think us women/mothers/wives are torn with that a lot.  We don’t feel we are worthy to take care of ourselves or pursue what makes us happy.  We think that we need to take care of everyone else first.  Well if I would have listened to that negative and worried I would never have pushed forward and have been where I’m at today and my daughters would have missed a great lesson as well. 
As Janine stated so well~ You Are a Winner because you’re doing what you Love!
I Love that Line!!  It means alot to me that I have support and encouragement.
My hope and prayer for my friends and family is for them to be healthy, happy and doing what they Love! To be Winners!  Life is short~ Make the Best of Each Day!!  Be the Best that you can Be!!