Kim: Take That First Step And Never Stop

Today I want to introduce you to an awesome lady named Kim.  She was one of the first people to join Fitness Boot Camp when we opened.  She overcame her intimidation of weight training and as a result has lost weight, inches and has gotten really strong.  In addition, Kim has a background in martial arts and boy, can that girl kick!  This incredible working wife and mom makes time to get/stay fit every week.  This is her fitness story!

How long have you been exercising consistently?

About two years now.

What influenced your decision to get dedicated and be consistently active?

I had not exercised in a long time and a friend from work invited me to try Expect Results Fitness shortly after it opened. My first work out I realized how horribly out of shape I was! I didn’t like that feeling and that’s when I realized I needed to take better care of my body.

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you? Or what are the changes you’ve seen in yourself?

Over that time I’ve lost over 20 pounds! I haven’t gone down too much in my jean size, but I can definitely see that my clothes fit so much better, and I feel more confident in them. I feel so much stronger as well! I would’ve never thought I could deadlift and squat over 100 pounds!

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

I love the variety in each day. If you attend a few times a week you can really work out your entire body. I would have to say the weights were the most intimidating to me. But I’ve kept increasing my weight gradually and can’t believe where I’m at now!

Can you briefly tell me why you continue to do Boot Camp?

I feel so much better after I work out! There are times when I just can’t make it to a class due to my schedule, and if I miss so many days I can really tell a difference in my energy level. It’s also a huge motivation to continue when I can see the results of my eating and work out choices.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I would say my biggest barrier for staying active is taking the time to do it. When you work all day you just want to come home and spend time with your family and relax. I try to work out as much as I can on my lunch break, or I go right after work before heading home. I know if I don’t do that, when I get home something will come up or I’ll convince myself I’m too tired.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I definitely have more confidence in how I look and just feel better and healthier. I also feel very proud of myself when I meet a goal I’ve set and have a stronger will power to make better choices for myself.

How would you classify your current eating habits?

It depends on the day…it’s harder when I’m taken out of my normal environment, like if we go over to a friend’s house or if we have a birthday party or something. Overall I would say my eating habits are good though.

Do you have a specific diet/eating strategy that you follow?

I really try to stick with low carb options and limit my desserts, which was very hard at first because I love pasta, rice, and sweets!! But again, once I saw the results of how much better I felt when I don’t eat those types of foods it helps me when I have to make that choice.

Do you have a favorite go to healthy meal or food?

I love pasta dishes! So I’m really enjoying substituting that with spaghetti squash, zucchini noodles, or eggplant when I feel like that type of dish.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Just try it! Taking that first step is hard, and until you actually try it you won’t see what you’re missing out on. I had no idea how out of shape I was or how horrible my diet made me feel until I started working out and watched what I ate. When you see the difference in what you can feel like you probably won’t want to go back to the way you were before.

I want to thank Kim for sharing her story and would like to point out a few things all of us can learn from.  First, getting fit and staying fit requires you to schedule it into your day.    Whether you exercise early in the morning, at lunch or after work it must be a part of your daily schedule and become a habit.  If you make it home and its not been accomplished there is a 95% chance it won’t get done.  Second, ditching the sugar and simple carbs is not only the key to weight loss but the key to feeling better.  If you have swings in your energy and mood changing your diet will make all the difference.  Start slowly counting and lowering that total carb intake.  Last, overcome your intimidation to weight training and start getting stronger.  Strength instills confidence from every aspect of your life.  Get in the weight room and start getting strong inside and out.  Again thank you Kim for sharing your story.  I hope her story inspires you to get in the game and start your journey to a better YOU!

Braci: Can You Spare 2% of Your Day for YOUR Health?

Today I want to introduce you to an exceptional young lady who just graduated high school in May.  Braci started attending Boot Camp a little over a year ago and we’re going to miss her this fall as she heads off to college.  Braci impresses me because she is/was a high school student who came to boot camp consistently 4-5 times per week by herself.  It’s a big deal when someone her age puts a priority on health and fitness when so many other things compete for her time.  In addition, she’s been willing to try things out of her comfort zone and as a result’s gotten stronger and cut fat.  This is Braci’s fitness story!

How long have you been exercising consistently?

One year.

What influenced your decision to get dedicated and be consistently active?

I was unhappy with myself physically.  A friend introduced me to workout classes and lifting weights. I immediately fell in love with it!

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you? Or what are the changes you’ve seen in yourself?

I’ve lost around 10 pounds and went from a size 6 to a 2.  The change was so gradual, I didn’t even notice at first! In the beginning I could only do a few push-ups, but now I can do as many as the timer allows. I can also lift a lot heavier and squat heavier. I did not take measurements unfortunately. 

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

My favorite thing about Boot Camp is the people!  Everyone is so friendly and helpful.   Dead lifts scared me, but they aren’t too bad after all. 

Can you briefly tell me why you continue to do Boot Camp?

My results are too great to not show up for class.  I know I won’t feel my best if I don’t attend.  My sleep schedule has evened out from exercising too.  I will be so sad when I leave for college and can’t come anymore!

What are some of your biggest barriers to staying active and how do you overcome those barriers?

Just being lazy, but it’s a part of my everyday routine now. It only takes a short amount of time out of my day. I feel great afterwards so there is no reason not to. 

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I finally have abs on my clean eating days, which is so exciting for me!! This is the smallest and most fit I’ve ever been!  

How would you classify your current eating habits?

Good, but sometimes McDonald’s just gets me Ha Ha.

Do you have a specific diet/eating strategy that you follow?

I drink a breakfast shake in the mornings and eat small snacks throughout the day to keep my metabolism up. I only keep healthy foods in my fridge, so I have nothing else to reach for. In general, I try to stay away from fast food. 

Do you have a favorite go to healthy meal or food?

Sushi, chicken salads, yogurt, or any type of fruit are my favorites.  Halo top ice cream is also the best!

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

I suggest starting out with a workout partner.  Once I got comfortable with everything I was perfectly fine by myself!  You have nothing to lose but the weight!  A great way to think about it is that a thirty minute workout is only 2% of your entire day.

 I want to thank Braci for sharing her story.  Reading her story made me think of three things I want to share with all of you.  First, being skinny doesn’t mean healthy.  Healthy is a combination of eating right and being strong and has very little to do with your size.  Second, whether you want to lose 100 lbs or 10 lbs the process is long term and a life time of commitment.  There are no shortcuts regardless of where you are in your journey the key to getting results is  being consistent every day.  As many of you have told me after vacations it’s much easier to lose fitness than gain it.  Last, is something I never thought about until Braci put it in her closing remarks, 30 minutes is only about 2% of your day.  Can YOU spare 2% of each day for your health?  If you don’t currently, I hope you will consider it.  Your health will thank you for it!

Anna: The Only Bad Workout is the One You Didn’t Do!

Today I want to introduce you to a lady who’s a go getter, never meets a stranger, motivates everyone around her and is very direct.  (I like direct)  Anna was one of my first Boot Campers when I opened back in 2015.  I’ll never forget that 5:50 P.M. class.  They pushed each other hard and had a great time while doing it.  Anna did great until the Holidays 2015 and she disappeared.  In July of 2016 Anna reappeared with a ferociousness I hadn’t seen before.  She attacked workouts and started changing her diet and before long I would look out at the group working out and I remember thinking who’s the new lady doing squats.  It wasn’t a new lady, it was a shrinking Anna!  This is Anna’s story:

How long have you been exercising consistently?

I’ve been at it since the end of last July (2016) this time.   I actually started in April 2015-December 2015 and well…..the holidays lasted about 7 months.

What influenced your decision to get dedicated and be consistently active?

I finally got tired of my size.  I quit smoking 3 years ago and gained around 70lbs.  When I started to wear sweatpants everyday because of nothing else fitting, it was time for a change. 

How much weight/inches/jean sizes have you lost?

I’ve lost around 55lbs.  I’ve gone from a 22 in jeans (at my biggest) to a current size 10/12.   

How much stronger are you?

When I started I couldn’t do 1 normal pushup and maybe 5 chair jumps.  Now I can do about 7 in row pushups and haven’t counted chair jumps but it’s definitely more than 5.

What all do you do to stay active?

Expect Fitness Results boot camp and this crazy notion to run a marathon. 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

My biggest barriers are injuries and sometimes just plain don’t want too.  I’ve learned with injuries that it is ok to rest.  If you don’t you won’t be doing anything.  As far as the don’t want to….That’s when I always try to go.  I know that’s when I need to be active the most.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

My endurance and my mental state, LOL.  Exercising is truly cheaper than therapy. 

How would you classify your current eating habits?

Right now, it’s a toss-up between good and bad.  LOL

Do you have a specific diet/eating strategy that you follow?

Specifically, I try to NOT to eat breads, pastas, etc.  I love proteins and fats.  I struggle with getting good carbs (veggies).   I also eat a lot of tuna and chicken salads.

Do you have a favorite go to healthy meal or food?

I love cauliflower cheese sticks, spaghetti squash pizza, and chicken with a slice of bacon, shredded cheese and guacamole (for Lunch). 

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

For someone starting a fitness journey just do what you can.  We all have been there and no one will ever judge you because you can only do 5 push-ups.  We are happy to see you coming and trying.  Once you get over the soreness work on progressing.  Advice to someone struggling to stay motivated: The days you don’t want to do it the most are the days you need to DO IT the most.  We all struggle from day to day, week to week.  “The only bad workout is the one that didn’t happen.”

I want to thank Anna for sharing.  Several things you can take from Anna if you’re thinking about starting a weight loss program.  Number one, if you’ve ever started and quit it’s never too late to return.  As Anna’s shown the second time is a charm!  Number two, it’s not about where you start your fitness journey but about the progress you make.  If you can only do two push-ups right now, in two months you’ll be able to do 10, 15, or 50 it’s all up to YOU!  Number three, make yourself go on the days you don’t want to.  Even if you crawl through it, the only bad workout is the one that didn’t happen.  Last, attack your workouts and diet with the ferociousness of a LION!  The intensity you approach a goal with will determine how quick you see results.  Thanks again to Anna for sharing her fitness story.  If you’ve been thinking about starting your own fitness journey I hope Anna’s story inspires you to get started!

Hema: Balancing Health and Family

Today I want to introduce you to one of the most focused, dedicated and nicest ladies I know.  I met Hema back in 2015 when she started attending Boot Camp at lunch time.  Not long after she started she learned she was expecting her second child and had to take a break.  Since the arrival of her beautiful baby boy she has shown everyone what you can do post-pregnancy dropping weight, inches and getting stronger than ever.  This is Hema’s fitness story!

How long have you been exercising consistently?

I have been exercising for a little over a year.

What influenced your decision to get dedicated and be consistently active?

I feel so much better when I exercise!

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you?

I have lost over 20 pounds and 15 inches overall, down three jean sizes since I started!

What all do you do to stay active?

I committed to boot camp at least four times a week, I jog two days a week and my kiddos and I  dance almost every night for at least 20 minutes!

What are some of your biggest barriers to staying active and how do you overcome those barriers?

Making the time is the most difficult for me.  I love getting it out of my way on my lunch hour so I do not take away from my family time before or after work.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

The biggest change that I have noticed is my energy level, I feel so much better and I can work through a day without falling asleep, physically I notice clothing sizes shrinking.

How would you classify your current eating habits?

My eating habits are good for the most part.

Do you have a specific diet/eating strategy that you follow?

I have cut back on my portion sizes drastically and cut back on processed foods and carbs.

Do you have a favorite go to healthy meal or food?

Zucchini lasagna is one of my new favorite dishes.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Start with an accountability partner! Usually having someone to motivate you and hold you accountable helps initially until you build a new routine for yourself.  Once you get hooked you will be good to go!

I want to thank Hema for sharing her story.  I always like to highlight a couple of take aways from every person story and Hema’s is no different.  Number one, Hema uses her lunch break to work out so it doesn’t take away from her family time in the evening.  Staying fit and healthy is important and you must find the right balance with staying fit and family time.  Hema’s found that balance.  Number two, working out and eating right helps maintain her energy level so she can power through her day.  Remember exercise + eating right = energy!  Number three, is a common theme with all of our fitness stories, having a friend or friends who work out with you helps maintain motivation and accountability.  A workout partner or partners is essential to success!  I’m glad to have Hema as a part of the lunchtime boot camp crew and again thank you for sharing your story!

Consuelo: I Am Strong and Getting Stronger!

Today I want to introduce you to an incredible lady named Consuelo.  One of the toughest and sweetest ladies you will ever have the pleasure to meet.  You see Consuelo injured her knee but continued attending Fitness Boot Camp until the day before her surgery then returned 8 days after surgery (She attends at 5:30 AM)!  This lady is tough and you never hear excuses, EVER!  In addition, as I stated she is one of the sweetest ladies you will ever meet.  Everyone who meets Consuelo instantly likes her.  She exhibits a positive outgoing spirit that’s infectious.  This is Consuelo’s fitness story!

How long have you been exercising consistently?

Right at one year.

What influenced your decision to get dedicated and be consistently active?

I wasn’t pleased with what I was seeing when I started Baptist’s Weight Loss Program and I wanted to do something to complement it.

How much weight/inches/jean sizes have you lost? Or/and how much stronger are you?

All together I believe I’ve only lost about 15-18 pounds (which is the most weight that I’ve lost on my own through hard work), but I’ve gotten so much stronger. I’ve gone from no weight squats to squatting 115lbs, dead lifting 65lbs to 150lbs and bench pressing 45lbs to 125lbs. It’s a daily process, but I’m continuing to take things one day at a time!!

What all do you do to stay active?

I try to do some walking, when I can. After my Meniscus surgery, I’m going to get back to trying to start running.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

Trying to stay on track and stay focused. Prayer is my go to thing to help me overcome these barriers.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I see and feel myself being and getting stronger and able to do more.

How would you classify your current eating habits?

My eating habits can go through all of those stages. Typically my eating habits are good. I normally stick to chicken, turkey and occasionally some bacon and or sausage, veggies (but I’m selective in the ones that I eat). My ALL TIME weakness is sweets.

Do you have a specific diet/eating strategy that you follow?

I refrain from frying or eating a lot of fried foods. I bake more than anything.

Do you have a favorite go to healthy meal or food?

Egg Muffins/Scrambled Eggs and Turkey Sausage or Bacon (breakfast) Baked Turkey Meatballs and Baked Sweet Potatoes (lunch or dinner)

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Get started, stay dedicated, don’t quit, get an accountability partner and join Expect Results Fitness!!!!

I want to thank Consuelo for sharing her story.  I want to highlight three things we can all take from her story.  Number one, success can’t always be measured on a scale.  Consuelo has gotten much stronger and continues to improve.  Getting healthy is more than a number on a scale.  Getting healthy is the total person and I’ll take strength any day because strength gives me the energy to take care of myself and others.  How many people do you know who has the strength to return to Boot Camp just 7 days after meniscus surgery?  Number two, you can tell the first time you meet Consuelo that she is a prayer warrior.  Consuelo uses prayer to help her stay consistent.  She never gets too high or low the things that kill motivation and persistence.  Her walk with Jesus can be seen in everything she does and every person she comes in contact with.  Can you really say anything better about a person?  Number three; while she has several accountability partners, she is that same accountability partner to others as well.  She is encouraged by others and provides encouragement to others everyday!  I am glad Consuelo is a part of the 5:30AM Fitness Boot Camp Family!  Thank you for being you and for sharing your fitness story!

Holly: Getting Fit is Always Hard at First; The Key is Be Determined to Win!

Today I want to introduce you to an Awesome lady named Holly?  Holly’s real name is Ms. Consistency because she attends Boot Camp six days a week and usually does two classes.  As a result of all this hard work I’ve watched this lady get Super Fit & Strong.  She can out work anyone.  I asked Holly to share her fitness story and she agreed.  This is Holly’s fitness story:

How long have you been exercising consistently?

Almost a year.

What influenced your decision to get dedicated and be consistently active?

 I started to feel really run down and like I was falling apart. I wasn’t sleeping well and I felt sore and achy all the time. It was just time for a change! I saw ERF through a friends FB page and decided to give it a shot!

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you?

I’ve lost about 35 pounds since I started boot camp last May. I feel so much stronger and healthier!

What all do you do to stay active?

I’m at boot camp as much as possible. I feel awful when I can’t be there! I’m addicted to it! My husband and I also like to go hiking when we can.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I really try not to miss class unless I absolutely have to. It’s a priority for me!

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I just feel better all around. I’m stronger and happier. Losing a few pants sizes was nice too!!

How would you classify your current eating habits?

 Good!

Do you have a specific diet/eating strategy that you follow?

Yes, I completed a Whole 30 last summer, and it completely changed my relationship with food. I had been feeling like there were certain foods that were causing me issues with inflammation. I felt so much better after I completed it. Since then I try to stick to a mostly Paleo diet. I have moments of weakness, but I really try to stay away from sugar, and processed foods as much as possible.

Do you have a favorite go to healthy meal or food?

My go to foods are sweet potatoes, turkey burgers, brussel sprouts, apples, and guacamole and carrots.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

 Just do it! It’s so worth it. It was so hard for me at first, but I was determined! Allow yourself time to get acclimated, and don’t be too hard on yourself. The results will come with time so don’t quit! Jeff is wonderful, and this is such a great place with such great people. I love how everyone encourages each other. I’ve made some really great friends that have kept me motivated! This gym is such a blessing to me. I’m SO thankful I was introduced to it!

Thank you Holly for sharing your story!  Three important points I want you to take away from this incredible lady.  Number one, when you want to change your health it has to become a priority.  Too many people complain about the fact they can’t lose weight or can’t get their diabetes under control but they never put their health in their Top 3 priorities.  You must first take care of yourself or you will never be able to take care of others.  Number two, diet is the key to feeling good!  Eat a poor diet and you will feel run down, sick and even depressed.  Change your diet and you will become the winner you know you are.  Number three; don’t be too hard on yourself.  YOU can be your worst enemy.  The little voice in your head is the thing that stops YOU from pursuing the things that are difficult.  Be defiant to that little voice, make it silent and turn that silence to a raucous crowd cheering you on to even bigger things.  All of YOU have it inside you, the thing it takes to make you incredible.  Incredible like Holly!

Fat Loss is 90% Diet, But Be A Realist

Losing fat is 90% diet, there’s 3500 calories in one pound of fat and unless you have 4 hours a day (it would take approximately 35 miles of running to burn 3500 calories) to commit to exercise, you will never out exercise your diet.  With that said you must commit to a couple of things to be successful.  I know your probably tired of hearing me say you must count your carbs, but if your serious about losing fat there is no compromise on this one.  However, I am constantly looking for things to help you and encourage you.  If you’re currently doing the Keto diet, having success and having zero problems with maintaining a carb count below 50 grams per day keep on keeping on.

However, if you’re like the majority of people who started with great intentions and said there’s no way I can do this then I want to talk to you about another diet technique used by body builders and figure and physique competitors.  The technique is called carb cycling and there are many variations but I will hit the important points.

Vary Your Carb Count Daily

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
100 grams 150 grams 50 grams 100 grams 150 g 50 grams 100 grams

 

The above is just an example.  You never want to go above 150 grams in a day.  You want your big carb days on the days you hit the gym hardest.  Make sure 95% of your carbs come from real food (vegetables, fruits, whole grains and dairy).  In addition you still want to increase the fat in your diet and maintain current protein intake.

Keep a Carb Diary

Write down your carbs every time you eat.  This may be a pain at first but I can assure you it will help you as you pursue your fat loss goal.  I’m not sure what it is about human beings but if we write it down we are more apt to stay on course.  So grab a small notebook and start tracking.  You can calculate carbs on almost any food with google on your phone.

Never Eat Carbs 3 Hours Before Bed Time

This is one of those things many of you have heard for years but if you work hours like I do it’s hard to do.  If it’s impossible to eat early in the evening then make sure your meal consist of protein and fat.  However, the best possible thing you can do is to eat your last meal or snack 3 hours before you hit the sack.

Eat Your Largest Carb Meal Around Your Workout

Your largest carb meal of the day should be consumed before your workout or immediately after.  If your metabolism is working properly insulin will store those extra carbs inside your muscle cells restoring depleted glycogen and assist in protein synthesis to rebuild muscle.  You want to insure those extra carbs are being used to restore your muscles and not being stored as extra fat.

Throw Away Your Scale

Even though I weigh everyone during the 28 Day Challenge the scale is probably one of the worst tools to measure success especially when you’re going low carb.  You can be doing well for two or three weeks and watch that scale fall like a bad elevator then you slip up on the weekend and have a heavy carb day or two and suddenly your weight is taking flight like space rocket.  Well that’s called water weight.  For every 1 gram of carbohydrate you take in you will store 4 grams of water.  Think about that next time you step on the scale after a heavy carb weekend.  The scale can kill motivation.  Have a low carb plan and work that plan for life no matter what the scale says.

Zero Junk Carbs Allowed

Eliminate the junk food carbs.  No soda, cereal, cookies, candy bars or anything else that jacks up blood sugar.  Instead replace with low sugar or no sugar alternatives.  I’m not a purist, rather I’m a realist.  I know how good sweet tea taste so by unsweetened tea and make your own sweet tea with Stevia.  If you’re hungry for chocolate get some Atkins or Quest bars.  While these are not per se real food they are low carb and taste good.  Another great chocolate fix would be a low carb protein shake.

Conclusion

If you’re looking for a modified low carb diet that will help you reach your fat loss goal you may want to try carb cycling.  The only good diet is a diet you can stick with for the rest of your life and reach the goals you have set for yourself.  The most important thing is to work daily on changing your eating habits and lowering that total carb count.  There’s thousands of ways to reach your goal you have to find the way that is best for you.

 

Yvonne: It Gets Easier If You Stick With It!

Today I want to introduce you to one the most wonderful most consistent women I know.  Yvonne’s attended boot camp a little over a year and has made considerable health improvements.  In addition, she has made a concerted effort to change her diet the most important part of health.  We sometimes have to trick her into stepping outside her comfort zone but she always handles it like a trooper.  This is Yvonne’s fitness story!

 

How long have you been exercising consistently?

I started seriously about a year ago.  Before that it was sporadic at best.

 

What influenced your decision to get dedicated and be consistently active?

There we several factors.  My job is sedentary but very stressful.  I was going through a lot of upheaval in my life and was diagnosed with diabetes and knew I had to do something if I didn’t want the complications associated with diabetes.

 

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you?

I am down 2 sizes since I started this journey.  I’m also much stronger.  I remember when I started at ERF and we would do battle ropes I’d have to stop because my arms would give out.  That doesn’t happen anymore.  HA.

 

What all do you do to stay active?

For me it’s hard in the winter but I still try to walk a little over a mile every day.  When the weather is good I work in the garden and mow my yard.  Yes, I use a push mower.  It’s fun.

 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

My biggest barrier is winter.  I hate being cold.  So, it makes it a challenge to stay active.  The best way that I overcome is to get into a routine.  If I don’t walk I feel as if I missed something. Of course coming to ERF helps a lot.

 

Since becoming consistent with your exercise, what’s the biggest change you see in yourself   physically and mentally?    

I have a lot more energy.  I can get more done without feeling I need to take a break.

 

How would you classify your current eating habits?

I think my eating habits are good.  I’m a label reader.  I know carbs and sugar are my enemies so I make an effort to watch those very closely.

 

Do you have a specific diet/eating strategy that you follow?

I try to do a modified diabetic diet very little bad carbs and lots of vegetables and nuts.  When I say modified I mean I might eat a hamburger once in a while, but I will get a small hamburger take one of the buns off because I might want to eat 5 fries.  That way I still feel I’ve had a burger and fries but keep my blood sugar under control. It’s not for everyone but it works for me.

 

Do you have a favorite go to healthy meal or food?

I love fruit specially Mangoes.

 

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

I’d say try to be consistent for at least 3 weeks.  That’s how long it takes to establish a pattern. After that that time I think you’ll feel a change and be motivated to continue.

 

I want to thank Yvonne for sharing her story with all of us.  She makes three great points everyone can use in their health journey.  Number one, when confronted with a health issue that can be treated with lifestyle the choice is yours to take action and take control of your health.  Number two, learn to read food labels and keep those carbs to a minimum.  Last, set a goal to stay consistent with any lifestyle change for a minimum of three weeks, chances are you will see physical and mental changes that will motivate you to stay with it.  If you’ve been diagnosed with diabetes the best thing you can do is educate yourself and take action through exercise and diet.  You can do it. I promise!

 

 

Keri: Making Positive Changes and Looking Forward a Stronger 2017

Today I want to introduce you to an awesome lady named Keri.  Over the past 6-8 months I’ve really seen Keri take off from a physical standpoint.  She’s no longer afraid of weights and is more than willing to try heavier lifting and is seeing great results.  In addition, she’s embraced healthy eating which is the real key to losing fat and inches and keeping it off.  The last thing I see that’s critical to success is a strong social support system and Keri definitely has that.  This is Keri’s fitness story!

How long have you been exercising consistently?

I have been exercising somewhat consistently for about a year. 

What influenced your decision to get dedicated and be consistently active?

What influenced my decision to be more dedicated was seeing pictures of myself and not liking what I saw and knowing I could do better and better and more healthy. 

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you?

I have lost 17.5 pounds since Jan 12. Not sure about inches.  I lost a whole size in my pants.  I’m wearing pants that have been hanging in my closet for 3 years. 

What all do you do to stay active?

I stay active by going to boot camp 3-4 times a week. It’s easier and more fun to exercise with friends and family. I walk sometimes with my daughter and like to ride bikes with my family. 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

My biggest barriers to being active is finding the time and other family commitments.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

The biggest change I’ve seen in myself is how my clothes fit and how much easier it is to jump on the box and do rows.

How would you classify your current eating habits?

My current eating habits are very good. I’m motivated and in a good mind set to eat healthy. Nothing taste as good as skinnier feels.

Do you have a specific diet/eating strategy that you follow?

Specific diet:  stay away from fast foods and soft drinks. Lots of fish and water. And fruit smoothies for breakfast instead of donuts. 

Do you have a favorite go to healthy meal or food?

Go to healthy food: Fish . Sliced almonds for a snack. 

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Advice for someone:  do it with friends. Exercise is more fun with others. Someone else holds you accountable and when you don’t feel like going they will encourage you to go. Set small goals for yourself. Look at old pics that you don’t feel you look your best.  Once you start feeling lighter and stronger it is so easy to stay motivated. I want to exercise more and eat better every day because I know I can do it. 

I want to thank Keri for sharing her story and congratulate her on the progress she’s made and continues to make.  Keri provides us with three important tips for success.  Number one, having an exercise buddy is invaluable because of the accountability factor.  Keri and Taylor hold each other accountable to show up.  Number two, diet is important.  Lose the fast food and soda, just making those two changes alone will go a long way toward the big overarching goal.  Keri said it best “Nothing taste as good as skinnier feels.”  Number three; don’t worry about the scale measure success with how your clothes fit and how much strength you’re gaining.  My hope is that everyone reading this uses it as motivation to continue fighting the fight.

Keto/Low Carb Meal Plan Option 5

Keto Meal Option 5

Breakfast:

2 Scrambled Eggs

2 Tbsp of Salsa

2 Slices of Bacon

2 Sausage Links

1/2 Cup Onion Chopped

1/2 Cup Bell Peppers Chopped

Mix Together for Breakfast Taco Salad

Water

 

Lunch:

Subway Chopped Salad with Chicken Breast and Olive Oil and Vinegar

Tea with Stevia

 

Dinner:

4-5 oz. Beef Tips

1 Cup Broccoli  with 1/4 Cup Cheddar Cheese

1 Cup Sau’teed Mushrooms in Beef Fat

3 Green Olives

Water

 

Snack:

2 Cinnamon Cookies

http://ketosizeme.com/keto-cinnamon-butter-cookies-recipe/