Tuesday, April 30, 2013

Daily Motivational - Don't Give Up On Yourself

I've had many struggles in the last two years, and during these times I go through that whole thought process asking myself all the questions like, "Am I really going to be able to reach my final goal?", "Why do I even care if no one else does?", "If I quit, I'm the only person it effects so it doesn't matter.", and then the one I was asking myself this past weekend "Is it worth it?".

For me personally, the emotional part of this journey can be really hard; and that's actually my biggest obstacle, not allowing my emotions to take control. Coming from several years of not allowing myself to trust people, and if I can't tell if a person is sincere or just telling me what I want to hear, I tend to back off and put my walls up. Even though over the past few years I've allowed myself to be more open with people and I am making new friends, I still tend to be cautious of anyone who can be a negative impact in my life. 

These past couple weeks I've really been struggling to stay positive, and I know the friends I can count on and I'm grateful they are there to always listen and make me feel better. And this quote really hit home for me. It made me realize no matter how much I'm struggling or how alone I feel, all that matters is I don't quit and that it's worth it, because this is my journey and I am the only one that matters! So, as you continue your own journey, make sure you never give up on yourself, because you are worth it!

Monday, April 29, 2013

Weekly Recipe - Beefy Rice Skillet

This week I needed something simple and quick. This Beefy Rice Skillet recipe was easy and at only 222 calories per serving made a tasty meal.

Daily Motivational - Why Wait?

This is funny, but true! So many times we have this mindset that we need to lose weight before we seek help from a personal trainer or join a gym. I'm not sure exactly why that is, except it's just human nature. But, the reality is, it's pointless! When I started getting serious about my weight-loss I weighed 350 pounds, and after six weeks of eating healthier I did lose 13 pounds, but knew I needed to start working out and that's when I hired a personal trainer. I weighed 337 pounds when I actually started working out at Fitness Together. And I can guarantee you, if I would have had the mindset that I needed to lose weight before I contacted them, I would not be as successful as I am today!

Sunday, April 28, 2013

Daily Motivational - Weight Loss vs. Fat Loss

When I saw this, it made me think back when I posted about fad diets. Most of these fad diets guarantee quick results where the results usually end up being temporary. And it is my personal opinion, the reason these fad diets do not produce permanent results, is because they focus on selling a "quick fix". But, the problem is, they don't teach a person the importance of eating healthy and working out.

And I'll just throw one out there as an example, the cabbage soup diet. I never tried this one because I'm not that big on eating cooked cabbage, but when a person who is desperate to lose weight might look at this and think why not try it. Now, keep in mind, had I read through this over two years ago, I might have found it pretty tempting. But, now that I've been educated on the importance of eating healthy, there's no way this can be good for your body. And not once did they ever suggest any type of fitness activity!

The cabbage soup diet is a 7-day plan, and every day you can eat as much of this cabbage soup as you want at any time, in fact the site says "eat it all day and night if you want". And then each day it tells you what other things you can have in addition to the soup. So, looking at this, several concerns jump out at me. One, you only get protein two days and that's not until days 5 and 6. Then day 4 kind of concerns me with having as many as 8 bananas that day, as much skim milk as you would like to drink, and then of course all the soup you want. And then how the diet ends on day 7 is a HUGE concern for me, where you get brown rice, unsweetened fruit juices, and vegetables, and I quote from the site, "Again STUFF, STUFF, STUFF yourself." Then right after that final advice it states, "That's it. Good luck. We would love.....". I'm not going to waste any more space on my blog to finish that sentence.

The point is, they only give you advice regarding the seven days you are on this diet. If a person actually does stay on the diet all seven days, yeah they probably do lose weight, but then after the seventh day they are then left thinking to themselves, "Now what?". They haven't been educated on the importance of eating healthy and working out, nor have they been educated on what is considered healthy eating. This type of fad diet is designed to get a person to lose weight quickly, but then because they haven't learned how to live a healthier life, they go back to their old eating habits and put back on the weight. So, take the time to learn the difference between "weight loss and fat loss" so when you start getting results, they are permanent!

Saturday, April 27, 2013

Perceptions of Personal Trainers

I had to share this. It's funny, yet so true! I don't know how many "counseling" sessions I've had with my trainers! They are so great to just listen during those frustrating times, and so supportive and encouraging. Thanks guys! :)

Daily Motivational - Learn To Say No!

Even though today's picture is cute and funny, it's still very true! And I just experienced this yesterday. Someone in our department had a birthday, so as usual her team bought a birthday cake for her. One of our new girls, who is a very sweet girl and probably doesn't know what all I've gone through or that I've lost over 100 pounds, kept telling me, "You really need to eat a piece. It taste heavenly. One piece won't hurt you." And each time I kept telling her no thanks, I just don't need cake right now.

Now, don't get me wrong, it's okay to enjoy a piece of cake from time to time; but, after coming out of a stressful week and gaining almost a half a pound, this wasn't the right time for me. I know sometimes it's hard to say no for various reasons. One reason could be it's just what is considered a trigger food for you, it could be you don't want to hurt someone's feelings, or it could be you're not having a good day and just give in to the temptations. So, when you're in that situation, before doing anything just think and make sure you're making the best decision for yourself. Because the people who truly care about your success will understand if you don't eat a piece of cake!

Friday, April 26, 2013

Daily Motivational - Do You Hate To Sweat?

When I came across this quote, I couldn't help but think of my first few months when I first started working out, because I HATE to sweat! And some of my reactions showed it! If you don't know me, please keep in mind, "labor" work to me was loading the I'll never forget, it was only about a month after I started, and I was doing those dang wall balls and sweat started to run down my face. I abruptly stopped, and the trainer asked what was wrong. When I told him I was starting to sweat, as he handed me my towel, he said sorry I typically don't laugh but you acted like someone shot you. And, looking back, I'm pretty sure that's what I looked like.

Before I started at Fitness Together, if I attempted to workout on my own, as soon as I started breaking a sweat or it became difficult, that's when I would quit. Trust me, I still don't like to sweat, but I'm used to it. It's all part of working out and becoming healthier. In fact, sweating is a good thing! So, don't let the thought of sweating keep you from working out and reaching your goals. Just think to yourself, this means you're doing well and kicking butt in your workout!

Thursday, April 25, 2013

Daily Motivational - Fitness Frustration

This past week my leg has been bothering me again, and my trainers and I have to work around that. It can be VERY, VERY, VERY frustrating, especially for me, and the past couple days have been the hardest. I do want to apologize for not posting the last couple days, because I know this blog is something many use as a motivational tool and I want you to always feel you can come here for that extra encouragement and support. But, also the purpose of the blog is to share my story and experiences, even the not so great moments. I feel it's important to be honest about everything, because this is what most people deal with and it's not always an easy journey.

I had an opportunity last night to talk with the owner of the fitness center and my main trainer about my concerns and feelings. And as always, both were very supportive and reminded me I didn't need to stress about these things and not to let it hold me back. And even though they do care and empathize with me, they make sure I hold myself accountable for anything that I didn't accomplish. They provide me with all the tools, guidance, and advice to meet my goals, even working around a bummed leg; but it's up to me to do what I need to do to be successful.

So, with that said, yesterday was my weigh-in day and also the day my trainer views my weekly food journal. I gained almost a half a pound this week and had one bad day where I only took in a little over 700 calories. I also didn't do as much cardio because of my leg. But, this is where I was reminded, of all the things I could do for cardio that don't involve the treadmill or putting strain on my leg. And he's right, and for me this is something I'm still working on. Because when I get frustrated I tend to put up walls and back off, when actually I should be using this frustration to better myself.

When I saw this quote, it made me really think about what I've been going through this past week. There is so much more in me that I can use to benefit my health and fitness; and in the future, I just need to learn to focus on using it in a more positive way. So, when you get frustrated, learn from my mistakes and experiences; don't let it hinder your progress, instead use it to move you forward.

Tuesday, April 23, 2013

Daily Motivational - Are You Eating For Health?

We've heard that saying forever, "You are what you eat". But I think the important thing to keep in mind is how we eat on a regular basis. I've mentioned before, having a cheat meal from time to time isn't the problem, it's when you eat like that daily.

So, when you're planning your daily or weekly meals, keep this thought in mind and ask yourself; is this food providing the nutrition my body needs to be healthy and strong? Remember, food is to provide fuel for your body, make sure you're giving it the best!

Monday, April 22, 2013

Daily Motivational - Start Today To Reach Your Goals

What are your goals or expectations for your health and fitness future? Whatever they are, waiting until tomorrow or another day will not benefit in getting you closer to those goals. Start today and do not delay reaching your goals!

Sunday, April 21, 2013

Daily Motivational - Don't Put An Expiration Date On Your Health

I know there are fad diets out there that guarantee results if you stick with their program for a set amount of minimal time. And most people will buy into these a lot of the times with unrealistic weight loss expectations. Maybe some of these will get the guaranteed results, but what typically happens, is at the end of the program people tend to go back to their old unhealthy habits and gain all and plus some of the weight back.

Doing these fad diets that get quick results are temporary solutions. They don't teach a person the importance of eating healthy and working out regularly. Most of the time the mentality we tend to have when starting these fad diets is, "It's only 30 days, I can get through it." But, what ends up happening is the 30 days become boring and most of the time people end up not finishing because they feel it's not worth it.

You want to have a way of healthy eating that is realistic and also something you can live with. You don't want to put yourself in a situation where you feel you can't have your favorite food from time to time. I don't follow diets anymore, I just make healthy options and from time to time allow myself to enjoy the things I really like such as pizza. Everyone once in awhile I may follow a meal plan provided by the owner at the fitness center, but even then if there is something listed that I don't like I substitute for something close to it's nutritional value.

So, before you start a specific diet, ask yourself, would this be something you could live with forever if you had to? If not, chances are it won't end up working out for you. Instead of focusing on sticking with a strict diet and eating things you don't even like, try just making healthy alternatives you can be satisfied with and see what a difference it can be.

Saturday, April 20, 2013

Daily Motivational - Benefits Of Tracking

I've had some people asking me how I keep track of my food, and does it really help. I found this image of 10 good reasons why it's beneficial to keep some type of log or journal of your health and fitness journey. I actually tried multiple ways, I wrote in a spiral notebook, the fitness center offered business cards with one side being reserved for daily meals, and various other ways. But the one that I've been able to be consistent with, and it has proven to work for me, is I created a spreadsheet. I am able to have a whole weeks worth of my meals and activity on one page, and I just create a new tab for each week so I can go back to any week with a simple click of the mouse!

I print this out weekly, give it to my trainer, and he reviews it and lets me know where to make changes Then I just hope he doesn't get the red pen out, because then I know there's something he's not liking! I couldn't upload an Excel document to the blog, so if it's something you think you could benefit from using, and would like to look at and try using it, e-mail me at, or send me a messge on my Facebook page with your e-mail address and I'll forward the actual document to you.

Remember, what works for one person, may not work for someone else. So, find what works for you and stick with it. I promise you, it can be a real eye-opener!

Friday, April 19, 2013

Daily Motivational - Are You Ready To Change?

Last night I had an opportunity to talk with one of the new trainers at the fitness center, and we talked about how long I've been there and the accomplishments I've made. Part of our discussion was talking about how a person has to be ready and willing to make the changes needed to lose weight or become healthier.

He made a comment about how it was good I was in there and kept going, because there are people who complain and are frustrated about how unhealthy they are, but don't really do much about it. But, it's not that they don't want to change, but they aren't at a point in their life where they feel it's a priority. I know for me personally, I always wanted to change so I could lose weight and become healthier, but it wasn't until I realized I had reached 350 pounds that I knew it was time to make it a priority. And that's what I did! Even though I had a desire to change, it didn't happen until that desire became so great that I made my health and fitness the priority in my daily life.

Thursday, April 18, 2013

Weigh-In Wednesday....little late :)

So, I did weigh-in yesterday, but with the week I've had ended up crawling in bed and forgot to post how I did. It was a rough week, especially the beginning of this week, but I still lost a half a pound.

But, I did get my assessment results, and I did really well! As I've mentioned before, last year I struggled with some things and didn't improve much, but this assessment is proof I'm back on track and heading in the right direction! I not only lost inches all over, but I lost 13 pounds of fat since January! My lean mass remained the same, which is good. So, now I need to focus on making sure my next assessment, I improve even more! And I have a feeling if I just keep doing what I'm doing, and having the support of you all, I'll be able to do achieve that goal!

Daily Motivational - A Never Ending Journey

At least once a week, I have someone ask me one or both of the following questions: "Are you still working out?" or "Do you think you'll workout with the trainers once you meet your goal?" And, as always, my reply is yes and yes! I have no desire to stop and go back to my old ways, especially once I hit my main goal. I'll probably need the trainers more than ever at that point to help me maintain.

When I came across this quote, it made me think of these questions presented to me, and this really does explain it all when it comes to my health and fitness journey. As long as I'm living, I will always be looking at ways to improve and go beyond my capabilities. And I hope as you start and continue your own health and fitness journey, you will have the same mentality and enjoy the mission you have set before yourself to becoming healthier.

Wednesday, April 17, 2013

Daily Motivational - Don't Let Negative Feelings Stop You

After struggling this week to stay positive, I was feeling pretty crappy last night during my workout. I didn't want to be there, I felt I wasn't being very supportive to my other PACK members, and then after my session, I really wanted to just go home. But, I pushed through the negative emotions and told myself I would get up there and do my hour of cardio.

When I saw this quote about being defeated vs. giving up, I thought about how these past couple days I've felt defeated. I'm glad I didn't allow my feelings to control what I did, because that crappy mood I've been in will go away. And I'll never get back the time I would have wasted had I not continued on, and I know I would have regretted it later.

So, if you're having one of those days, or weeks like I'm having, where you're feeling defeated, just keep going because those emotions will eventually go away and giving up will not make you feel any better!

Tuesday, April 16, 2013

A Little Side Note

Wow!!!! I'm just 25 views away from hitting 2000, and I can add Morocco to the list of where views are coming from! I never imagined I would reach people the way I have. These past couple days I've struggled to stay positive, and being able to do this blog really makes my day and has done the job! The blog has become a passion for me, and you all are amazing! Thanks for the support and encouragement!

Daily Motivational - Don't Expect Perfection, Do Your Best

I know, I know.....when my trainers, or anyone who knows me for that matter, reads today's post; they are probably thinking to themselves, "Sherrie, telling people it's okay not to be perfect?". If you don't know me, one thing about me is I want things to be consistent and perfect! I still get frustrated with myself when things don't go as planned.

Last Thursday I had a tough workout and didn't finish all my reps before I ran out of time, and these are times when I get frustrated. Also, when the trainer has to keep correcting my form, because I feel I'm just not getting it. When these things happen, in my mind I've failed because I didn't have the perfect workout. After seeing this quote, it made me think; at least I show up to my session, gave it my all, and did my best! And this goes back to how working out can be a mental process. I have to remember, I'm not going to perfect every exercise. And to be honest with you, I'll never have a perfect workout. I'm going to struggle each session, if I don't then that means it's too easy and probably not going to be effective.

So, and this is a mental challenge for me as well, next time you're frustrated because you feel you're not getting the most out of your workout because you're not doing it perfectly; just remember it's not about perfection, it's about getting in there and doing your best!

Monday, April 15, 2013

Weekly Recipe - Peanut Butter Apple Wraps (Quick & Easy!)

This weekend was a busy weekend and didn't have a lot of time to prepare a meal. And I know everyone can relate to having a busy schedule at some point, so thought this would be a good time to share a simple delicious recipe. I actually made this a couple weeks ago, and had it again this weekend. I had it for breakfast, but it would make a good lunch as well. Or, eat half a wrap for a quick healthy snack. If you like peanut butter, you're definitely in for a treat!

The link for the recipe is

Daily Motivational - Don't Just Lose Weight

I thought this one was cute and I shared it on my personal Facebook page several months ago and it's one that sticks with me. When we start to make healthier choices in our eating habits and working out, especially in the beginning, it's to "lose" weight. But if we look at it like this, do we really want to lose weight or get rid of it. I know me personally, I have no desire to ever find that weight again! For most people, staying on track can be a mental process, and so instead of looking at it as losing weight; look at it as you're getting rid of it and it's never coming back!

Sunday, April 14, 2013

Sometimes My Sessions Really Go Like This! :)


When my trainer tells me to do 100 burpees.

What my trainer's response is when I ask why.



What I say about half-way through.

What my trainer's response is to the word can't.

Daily Motivational - When Is "Someday"?

I know I've been there before where I tell myself I'll start a new "diet" next Monday. And after a couple days I would be tempted, and not only would I make unhealthy choices, but I would also have excessive amounts of what I wanted. And instead of chalking it up to a bad decision for one meal, I would tell myself since I had just blown my "diet", I'll start another day.

Planning is an important key to getting through these tempting situations, but I also know sometimes things come up unexpectedly and you don't get to really plan. So, plan as much as possible, and even if you give into your temptations, don't worry about. Don't let that one instance control your decisions for the rest of the day, week, or your life for that matter.

And why do we wait for a specific day? It seems Mondays are a popular day to start a "diet" or fitness program. Does it really matter when we start making healthier choices? When you're ready to start making the changes you need to live a healthier life, there's no perfect day. I've mentioned this before, there will always be something coming up. Holiday dinners, family gatherings, hanging out with friends, etc. are things that you will be a part of, and it's important you enjoy these. So, don't put it off until "someday"; because, the sooner you start making better choices, the sooner you'll start seeing results!

Saturday, April 13, 2013

Daily Motivational - The Little Things Keep Us Motivated

I have some co-workers who have started to work on eating healthier and working out. They started about three weeks ago and are already noticing a difference. And there are times when we may not see the changes taking place, but that doesn't mean positive changes aren't happening.

One of my co-workers (thanks Michelle for letting me share) came to work excited because she had not had time to do laundry, and the only clean pants she had were ones she had not been able to wear. These were packed away, but she grabbed a pair of pants anyway, and to her amazement they fit!!!! And, like myself, even though she's still working towards a final goal, this small success is something that means a lot and will help keep her moving in the right direction!

When you feel you aren't making any progress, or actually seeing the results you want, don't give up. Every thing you do makes a difference. If you go back to eating unhealthy foods and stop working out, then the results you will start to notice are not going to be what you want! So, when you have those little victory moments in your health and fitness journey, be excited and proud of them! It's okay to brag about them, you've worked hard to get to that point. My advice is to use these small successes to motivate you to achieve your main goal!

Friday, April 12, 2013

What Do You Want To Know?

I started this blog about a month ago to help me stay focused and on track. And even though the initial intent was for my own benefit, I don't want this blog to only be about me and serve my purposes. I want to know what it is you want to know. Do you have questions for me personally, or is there something you would like me to cover? If so, I encourage you to e-mail, message me on Facebook, or post a public comment/question, because I want you to succeed as well!

I've always had amazing people in my life who have encouraged and supported me, but since starting this blog, I've gained another support system and this past month I feel I'm back on track and more focused than I have been in several months. And I hope in return, others are able to feel they can come to this blog for support and encouragement as well.

When Mike, my main trainer, suggested I do this he mentioned making it private so I could work through my struggles and emotions. But, after contemplating what he said, I decided to give it a shot, but make it public. Not only would making it public keep me more accountable, but if someone can be inspired by anything I post, then sharing my story, thoughts, and feelings is all worth it!

After I created the blog, I was just hoping my friends and family would read it. And even though it's not a lot of views, I'm happy to see within the first month I had 1766 views on my blog. Of course most of them are here in the United States, but it's exciting also to be able to see I have views coming from Germany, Russia, Spain, United Kingdom, Brazil, France, Malaysia, and Venezuela!

I want to say thank you to everyone who reads my blog, and I really appreciate those who send me encouraging messages or comments! So, what do you want to know?

Daily Motivational - Get Back Up And Return

My original thought for today's post will be pushed back to tomorrow, because when I saw this it tied in so well with what I posted last night about how my workout sucked, that I wanted to share this thought.

Last night, the instructions were to do 10 Turkish get-ups with a 55-pound kettlebell, five on each side. There were more failed attempts than there were completed reps. I was able to successfully complete the five reps with my right arm, but my left arm is slightly weaker and was only able to get two reps completed on that side. I can't tell you how many times I dropped or threw that kettlebell down because I was so frustrated. And like the trainer said, I've already done two reps on that side, so it can be done. Last night I allowed the fear I had of failing and the negative thoughts of telling myself I'm not going to be able to do this control how well I did (or in this case how well I didn't do).

So, even though I feel like I failed last nights workout and have been beaten, I'm still going back tonight to finish those three reps. I'm positive this will not be the last time I have a workout that beats me, and if I don't quit and just keep going back, then in the end I will be the winner!

Thursday, April 11, 2013

Well That Workout Sucked!

This is how I felt tonight during my workout, and chances are I probably looked like that also! Tonight I was frustrated because my trainer had me doing Turkish get-ups with a 55 pound kettlebell! The most I've ever done in the past was 45 pounds, so once again he was kicking it up a notch and it was HARD!!!! I really wanted to cry, and at one point wanted to just stop because I didn't feel like I was going to be able to do it. But, as usual, my trainer, believed in my ability more than I did. I didn't get all the reps in, so the three I still owe him, I will have to give him tomorrow.

Part of my frustration, besides I felt like I was failing, is it basically took me my whole session to get the seven reps I did get in. I felt like I was giving my all and didn't accomplish what was expected of me, and I ended up having a negative attitude at the end. I have about a 30 minute drive home, so I spent that time in silence and just really reflecting on my session; and even though I was disappointed in myself tonight because I didn't finish before time ran out, at least I didn't stop even though I REALLY wanted to! I'm feeling a little better now, but still want to get back in there tomorrow to get those three reps out to prove to myself I can do it.

I wanted to share this tonight, because someone once told me they are enjoying my blog and that I make it seem so easy. And even though it's easier than two years ago, it still can be very hard physically and emotionally. I was joking around before leaving the fitness studio that I was mad at him and wasn't talking to him, mainly because I felt I was about to break down. But the truth is I'm more upset with myself, but it's easier to be mad at him! :) Maybe he'll share the video he took, and if he does beware, not so graceful coming So, even though my trainer kicked my butt tonight and it was one of the hardest workouts in a long time, I still can't wait to get back in there tomorrow for another round!

Daily Motivational - Every Choice Makes A Difference

I know I've personally related to this many times! I don't see the results as soon as I would like, and most of the time that's when I would typically tell myself it's just not working and give up. A friend of mine posted this on their Facebook page last week, and yesterday I had something happen that reminded me how even if I'm not seeing the results, other people are.

I had basically been at that plateau stage, and not losing weight for several months. And my trainers have been working with, making suggestions and changes to my nutrition and workouts. And the thing they all keep telling me is I need to eat more calories. Well, I finally got through the mental barrier that eating more doesn't mean I'm going to gain weight, especially with how active I am. Well, this last month I've been focusing on eating between 200-250 more calories a day. And guess what??? I started taking in more calories and I've been losing weight! But, even though I knew by the scale I was losing, I wasn't sure about my body inches. But, today I had someone at work ask if I've started losing again, because to them it looks like I have. So, after that comment, it made me think of this quote; because even though I may not notice a change, making smart choices daily is making a positive difference.

Wednesday, April 10, 2013

Another First For Me!

Some of you reading this may think I'm crazy, but sometimes it's little things like this that mean the most when you've gone through what I have. And it's okay to be excited and brag about these little things! And for me this is the first time I've EVER stayed with a fitness center for so long, that my workout bag is just worn out! Look at my bag, the poor handles are about to fall apart, and not much longer holes will be forming in the bottom! So many wonderful memories with that bag, including losing over 100 pounds! And one of my favorite memories is Beckett, my little buddy and the owner's two year old son, seeing my bag and then helping himself to look for a snack as his Daddy tells him no! Oh, he may only be two, but he knows his Shui will have a snack and we like to share! :)

Now I have a new, and even better workout bag, that will get me through several more years at Fitness Together! So, after two years, I'm officially retiring my workout bag that has been there for me for the first part of my weight-loss journey! But, here's to the next part of my journey, and may this new bag serve me well!

Two years of dedication to getting fit!
New bag to keep me going!

Weigh-In Wednesday

This week I lost only .6, just right over a 1/2 pound, but it's still going in the right direction! :) Today I had to really focus on my cardio, because only getting an hour of sleep last night I was exhausted when I got there. So the whole hour I'm on the treadmill, I had to keep remembering the challenge I'm currently participating in, and just keep pushing through.

Daily Motivational - Don't Be With The Majority

When I saw this, I wasn't too shocked by the high percentage of people who quit a fitness plan, and I bet the percentage of people who have started and quit a fitness plan multiple times is just as high. So, once you've started and found what works for you, choose to be a part of the minority this time and don't quit! Remember, your health and fitness is not about anyone else, it's all about YOU!!!!

Tuesday, April 9, 2013

Daily Motivational - Plans Change

This is one I found in my old photos I've shared on my personal Facebook page and thought it would be a good reminder, that not everything goes exactly as planned. If there is one person who struggles with this, it would be me. I'm a planner, and when things end up going a different direction, I have to really focus on not allowing it to throw my emotions and life in chaos.

I think the most recent experience, was a few months ago, when I tried the suggestion from the owner and one of the trainers to switch my sessions to mornings and work with a different trainer. They said just try it for a week and see what happens. It was one of the worst weeks ever! Not only was it taking me out of my comfort zone to work with a trainer I've never worked with before, but just wasn't part of my plan. But, I allowed those emotions I had that week to cause me to have a chaotic week mentally and emotionally. I wasn't sleeping well and I wasn't getting the most out of my sessions. By the end of the week I was in the office with the owner saying I don't like it and don't want to do it. I want to go back to nights with my trainers and get my consistency back. I feared they would try to convince me to give it more time when I didn't want to. But instead, he said that's okay, you tried it, it didn't work, so let's go back to what you were doing.

It is important to plan and set goals, but it's even more important to remember that life happens and in reality not everything will work out as expected. So, if something doesn't work, don't give up, just move on to the next plan until you find what works for you!

Monday, April 8, 2013

Weekly Recipe - Mini Tex-Mex Turkey Meatloaves

I'm not the biggest fan of meatloaf, and what I do eat I'm pretty picky on how it's prepared. But, when I saw the recipe for the Mini Tex-Mex Turkey Meatloaves, I had to try it. It has tons of flavor, is not dry like some end up being, and is now my favorite meatloaf recipe! And the best part, you get two mini loaves for only 184 calories! Have that with a nice salad or vegetable, and you have a delicious dinner!

The link for the recipe is

Enjoy! :)

Daily Motivational - It Can Be Done

Today's quote really can be applied to just about anything in life you would like to accomplish, but applying to health and fitness can be somewhat of a mental process. Every session I have with the trainers, they seem to ask something of me that I think sounds just totally crazy. And if it's something I've never done, or they are  increasing the intensity with weights, I'm thinking to myself there's no way. My automatic reaction is to negotiate something easier with them, but that never works. In fact, if I'm not careful, it can get me extra work. There are many times I think to myself that what they are asking of me is impossible, but it never fails they end up proving me wrong and I'm able to do exactly what they expected. And even though I still question my ability, I know I have a team of trainers who know my ability and push me beyond my comfort zone and limits. And this is one of the reasons I've been able to be so successful.

Sunday, April 7, 2013

Daily Motivational - Choose Your Hard

Today's motivation is short and sweet; but basically gets to the point. Last week during my PACK session, one of the ladies mentioned how hard it was getting back in there and getting started. And it reminded me of this quote. Regardless of what your personal agenda is, it's not an easy process. And doing nothing, and staying unhealthy, is just as hard to live with; so why not choose the hard that is going to benefit you and make you a healthier person in the end?

Saturday, April 6, 2013

Daily Motivational - Are You Ready To Change?

If we really want something, and are ready to change, we all have the willpower to do so. I've had people make comments to me that I just have more willpower then they do, and they would eventually give in to temptations. Of course you will! Temptations are everywhere and a part of life, and from time to time you will indulge or give in; but, it's how you react that matters. I'm sure we've all been at a point where we are doing really well on our "diet" and then the first time we give in to the temptations, we just tell ourselves, "Well, I just blew the diet, no sense in staying with it."  And then we accept the defeat by telling ourselves, "I just don't have the willpower." But, it's not about who has more willpower, it's about if you're ready to make the changes to get where you want to be.

I mentioned on my Facebook page for the local Tulsa area people, Michael Watkins the owner of the Fitness Together Jenks/Riverside, is raising money for the Wounded Warrior Project by selling 5 sessions for $5 and current clients like me can give them to anyone we want. And, so for the first 10 people who message me saying they want 5 sessions, I'm paying the $5. Click here for my FB status and get the details. Even if you're not one of the first 10 people, you can still get in on the deal and pay the $5. So, remember we all have the willpower to change; the real question is, are you ready to change? If you are, and want to start by taking advantage of these 5 sessions, be one of the first 10 to message me and start changing your life!

Friday, April 5, 2013

This Is Why I'm Successful

I'm constantly getting people who ask me, not only how I've been so successful, but how is it I can be so dedicated to my workouts and eating healthy. Most of them have told me there's no way they could stay so committed. For me personally, this basically says it all. And this is why I'm successful!

Daily Motivational - Just Keep Moving

This is another quote that tends to stick in my mind, and after last night's workout it seemed appropriate. When we are living an unhealthy and inactive lifestyle, we tend to have the mindset that only doing 10 minutes of activity isn't doing anything for us; or that, especially when you first get started, we feel we're going so slow that it's not being effective. I remember getting videos that were 30 minute workouts, and my excuse in not doing the workout was, I don't have time or I can't get through 30 minutes, so there's not point in starting it. But, in reality, regardless if you're only able to do 10 minutes or how slow you go, what you're doing is better than nothing.

When I first started working out with the trainers two years ago, I trained two days a week and no extra cardio. I think they didn't push me to do cardio in the beginning because being 350 pounds it was good I was getting in there for my sessions. But, after a couple months, they designed a cardio plan for me to do outside of my sessions and it consisted of a few days a week with 20-30 minutes of activity. When I first started doing cardio, I struggled to get those 20 minutes in a few days a week. But now, two years later, I'm doing anywhere from an hour to two hours a day of cardio, five days a week, plus 3-4 sessions a week with the trainers.

Last night my trainer planned a 1000 rep workout for me, with 10 exercises at 100 reps each. I have 45 minutes for my sessions, which means I have to be focused and get my butt in gear if I'm going to get my 1000 reps in. And of course my very last exercise was 100 burpees! If you know what those are, I'm pretty sure you're feeling my pain right now! :)  And I really do want to get everything the trainers have planned for me completed, and I get frustrated if I run out of time because I feel they plan things they know I'm capable of doing and if I don't get them done then I've not pushed myself or given my all that day. But, if when that happens, I have to remember at least I showed up to my session and I did something, even if I was going a little slow that day. Remember, even if it's 10 minutes activity you're doing, at least you're doing something and you're doing more than the person who just sits around. So, don't worry about how long you're activity is, or how slow you're moving; the important thing is you are moving and to keep moving daily

Thursday, April 4, 2013

Daily Motivational - Don't Stop

When I came across this, it reminded me of one of my sessions last year where my trainer was out for some reason and the owner trained me. I remember half-way through I was getting exhausted, I stopped, and he asked why I was stopping. I don't remember my exact comment, but I do remember his! He said, "I don't know how Mike does it, but in my sessions we don't stop until we're done." So, I kept going......

But, last night I had a couple moments that I was just exhausted, and basically said I'm not going to be able to finish. My trainer had seven exercises, and I had 10 rounds where I did a descending ladder starting with 10 reps of each thing. I got to round five and he said I had 12 minutes left. And by this point I was worn out and I felt like I had a knot in my stomach, and I just told him there's no way I'm going to finish all the rounds. After two years, I know my trainers pretty well, and the look on his face basically told me I could and would finish. When I was on my last three rounds, there were a couple times I wanted to just stop, but I told myself I couldn't, not until I'm done or he calls the time. So I pushed myself and once again he was right, I finished all the rounds with three minutes to spare.

After my sessions I'll do another hour of cardio, but this session wore me out. So, I thought, I'm done for the night. I grabbed my stuff, picked up my keys, sent a text saying I was on my way home; then stopped myself and said no, I've got to get my cardio in. I'm not hurting, I'm just tired! So, I sent another text saying I changed my mind, got on the treadmill and actually felt better afterwards.

So, when you're working out, or trying to decide if you want to work out, don't stop or delay your workout just because you feel tired. Get moving, and stop when you're done! I guarantee you'll feel better after you've accomplished what you set out to do!

Wednesday, April 3, 2013

Weigh-In Wednesday (with a dining out tip)

I'm very happy about this week's weigh-in. I lost 2.2 pounds with the holiday and going to Outback last night with my family! It's just all about planning and then sticking with it. Anytime I know I'll be going out to dinner, I'll look up their menu and nutrition information ahead of time. One thing I liked about Outback's nutritional information that differs from other restaurants, is it will allow you to pick your entree and add the sides, then it accumulates your total nutritional value.

Another reason it's good to look at the nutritional information before going out, is you'll be surprised at what you think might be a healthier choice, isn't really the healthiest thing on the menu. For example, I ended up ordering the 6 oz. Outback Special steak, fresh steamed green beans, and a dinner salad with their light tangy tomato dressing and the calories for this complete meal was 524 calories; yet the two salad options that appear to be the healthiest with grilled chicken (using the light dressing they offer) the calories were 639 and 690. So I had a delicious steak, enjoyed my meal, and had over 100 calories less than if I ordered off the salad menu.

Especially in restaurants, don't assume the salads or anything that is grilled will always be the healthiest option. If possible, view the menu and nutrition information before you go out and you'll be surprised at what you could actually order and feel you're getting a treat, take in less calories, and still be making healthy choices.

Daily Motivational - Self Respect

When I saw this I couldn't help but think, how the person most people tend to have the least amount of respect for, is themselves. It's sad, but true, and at one point I was just like that. I cared more about everyone else's well-being over what was best for me. And this is not healthy in many ways, including physically and mentally.

Respecting myself, and knowing I deserved to be happy and healthy, helped me get where I am today. It not only has allowed me to lose weight and become healthier, but I've overcome so much more such as depression, anxiety, sleeping better, more outgoing, and overall just feel better about myself and my life. Yes, I have bad days when I'm sad, stressed, or even angry, but I don't let these emotions completely control my life.

Keep this SELF RESPECT guide in mind, and not only will you start feeling better about yourself, but others will notice and will start treating you with the same respect. This will improve so many more aspects of your life, from being healthier physically and mentally.

Tuesday, April 2, 2013

Daily Motivational - Just Eat Healthy

Just to clear this up, the first definition of "diet" according to Merriam-Webster is "food and drink regularly provided or consumed". So, based on this definition, everyone is on a diet, it's a matter of what we choose to eat.

When we hear the word "diet", we automatically start to think of the things we can't have and this can be discouraging after a while. That's why I don't like using the word "diet" and just say I'm eating healthier, because I will have my pizza from time to time. Changing the way you eat, especially if you're like me where there were years of making unhealthy choices, can be a very challenging process. I think it really comes down to a mental process, I believe the last part of this quote is the best advice when going through it, "SKIP THE DIET, JUST EAT HEALTHY."

Just remember what "diet" really means, and that even the unhealthiest person is on a "diet" as well. And make sure you choose to have the kind of "diet" that is going to improve your overall health and wellness.

Monday, April 1, 2013

Weekly Recipe - Crustless Ham and Swiss Mini Quiches

For only 197 calories per serving, as prepared, you get three mini quiches. I had mine for breakfast with a serving of wheat toast. Add a side of mixed berries as well, and you still have a delicious low-calorie breakfast; or this would make a nice brunch! Simple and delicious! And this is something that is easy to modify by adding or removing any veggies or meat you want.

Daily Motivational - Focusing On The Goal

I just officially finished my first week of the "Great Jeans Challenge". By keeping in mind I still have five weeks in this challenge, I was able to get through another holiday family meal without going over my daily calorie intake. I basically looked at what all my options were, decided on what I really wanted the most, and had small portions of each item. I ended up having 615 calories for my lunch, which included dessert. Now, typically I keep my calories for lunch between 300 and 400, so taking in 615 for a holiday meal is not bad. Planning around the meal and making sure my other snacks/meals were light and healthy, I managed to keep my total daily calorie intake at 1330. My personal daily target is 1200-1400, so I feel I did pretty well.

But, something else has put the challenge into prospective and has made me realize exactly what I need to accomplish. The goal is to lose two jean sizes by the end of the challenge, so I went through some clothes a friend's mother gave me and found two pairs of jeans in the size that is my goal. Lets just say, comparing them to the jeans I wear now, I definitely have my work cut out for me. It's not going to be easy, but it's not impossible either. I think it has helped me visualize what exactly I'm working towards and will keep me focused on the goal!