"Simplicity is the secret of seeing things clearly." - Oswald Chambers

Living a health-filled life doesn't have to be complicated! God designed our bodies to be fit, healthy and available for His use.

Monday, December 12, 2011

Journey of A Thousand Miles...

A Journey of a thousand miles begins with a single step.  How many times have we all heard this?  Yet how often do we want a quick fix or try to skip the journey altogether?  The beginning of a new year is just around the corner.  I know it's a time for many New Year's Resolutions that will most likely be forgotten within the week.  This is just a reminder (to myself as much as anyone!) that the journey to health and fitness is often a long and difficult one - it doesn't happen overnight!  While I will be setting new goals for 2012, I will also be continuing my lifelong health journey.  The journey so far has been incredible!  I've learned so much, met so many amazing people, and look forward to where the journey will take me in 2012!  Won't you join me?  Commit to your health today!!!  Contact me if you need help getting started!

Friday, December 9, 2011

It's Here!!!

Yep, it's true...P90X2 IS HERE!!!  They are being shipped out as I type!  I will be starting a P90X2 Challenge Group on Monday, January 9, 2012 so if you want to be in the group, order ASAP!!!  P90X Grads, this is for YOU!


Thursday, December 8, 2011

Twelve Days of Fitmas!

Who wants to put on 5 lbs this holiday season ? ? Not me and I'm sure not YOU! So here is my challenge for the Holidays:

We're going to do a 12 days of Christmas with different work outs., to the tune of the song. We'll start Dec 12th which will take us right up to the day before Christmas Eve!

Here's the set
Day 1- 1 set of 100 jumping jacks
Day 2- 2 x1 min planks
Day 3- 3 sets of lunges (10 steps each leg)
Day 4- 4 sets of 30 sec jump rope
Day 5- 5 burpies
Day 6- 6 toe touchers (abs)
Day 7- 7 perfect pushups
Day 8- 8 calf raises
Day 9- 9 deep seat squats
Day 10- 10 bicep curls (each arm)
Day 11- 11 tricep dips
Day 12- 12 Mountain climbers

So the first day you only do the 1st day, the second day you do the 1st day and the second day, and so on...(yeah, Day 12 will be FUN!) - oh, and you don't have to do it all at one time - you can spread it out over the day!

WHO's IN????? Email me at coachsueann@yahoo.com and I'll add you to the Facebook group! At the end of the 12 days, we'll have a drawing for a prize from those who completed the 12 days!

(BTW, I'm not sure who to credit for this idea - but I am borrowing it from a friend!)

Monday, December 5, 2011

Tis the Season...for Reflection

This time of year always gets me contemplating the past year.  Last week, our entire family came down with the stomach flu.  It was NOT fun!  And NOT a great way to ring in the season!  But it occurred to me that it's really been a LONG time since we've all been sick!  It wasn't so very long ago that we are always sick actually - a lot has changed in our life.  I'm so thankful that I found out about a healthier way of living and that our family has changed so much for the better.  Without the people God has brought into my life that has taught me so much, I do not know how our life would be now.  I DO know that we couldn't go on living the way we were - always sick, always tired, and not accomplishing what we were truly intended to accomplish.  So as we go into this holiday season and come to the close of 2011, I look back and thank God for the health He has given me and my family.  And I thank my Team Beachbody friends from whom I have learned so much.  If you are where I was not so long ago, sick and tired of being sick and tired, NOW is the time to make the change!  I'm here to help - I want to share with others the things I've learned!  Let me help you get started on the road to better health today!  Email me now and we'll get started! 

Sunday, November 20, 2011

Thanksgiving Week!

I LOVE this week out of the year!!!!  Thanksgiving is one of my favorite holidays!  But it's also a time where it's easy to throw away all your efforts of the past months in health and fitness!  Just a reminder:  it DOESN'T have to be that way!  Make a plan and stick with it this week!  Yes, you WILL indulge and you CAN without feeling guilty.  But there are some ways you can counteract the effects of the extra calories you'll be consuming this week:

  • Work out!!!  By sticking with your workout routine, you are one step ahead of the game.  The calories you burn working out will help to compensate for the extra calories on Turkey Day (and the leftovers later!).  So don't take the week off!  
  • Plan some sort of physical activity Thanksgiving Day.  I plan to do my workout as usual.  You can also add in some outdoor games with the family such as flag football or if you have younger kids, hide-and-seek or tag.  Find out if there is a local 5k run/walk nearby.  The last time we were in the States for Thanksgiving was 2008 and we participated in the local Turkey Run.  It was the most memorable Thanksgiving our family has had!   A LOT of fun, not to mention starting the day with a serious calorie burn.  We took the whole family - little ones in strollers and older ones running along!  We didn't feel nearly as guilty later as we enjoyed Grandma's pies!
  • Try planning a healthier Thanksgiving Dinner!  I know this doesn't always work out if you are visiting relatives, but if you are in control of the menu, make a few adjustments.  Make it fun by planning it out with your family!  Click here for some ideas.
  • Enjoy the holiday!  Don't beat yourself up if you don't do things exactly how you planned/hoped!  It's ok to indulge once in awhile.  The key is to get back on the wagon once the holiday has passed.  If you decide to over-indulge from now till New Year's, well, that's another story.  Email me if you need an extra little push come Monday morning and I'll be glad to help you get back on track!  
Me & 3 of our kids at the Turkey Run 2008

My husband and 2 of our kids at the Turkey Run 2008

Have a great holiday week!!!

Tuesday, November 1, 2011

It's Fall!!! Time For a CHALLENGE!!!

Good morning, world!  It's November!  I LOVE, LOVE, LOVE this time of year!  Even though I live on a little island in the tropics, we still enjoy "Fall".  We put fall decorations all over our house, crank up the A/C so we can pretend it's cold :), make spiced cider, pumpkin soup, and homemade apple sauce, and enjoy the season!  As much as we love to celebrate these two months of the year, it's also the two months where most people gain the most weight...only to vow on January 1 to make it different.  Be honest...are you one of these?  I'd really REALLY love to help you get control of this BEFORE the holidays hit us in a few weeks.  That is why I'm starting the ULTIMATE HEALTH CHALLENGE!  Beachbody is now offering Challenge Packs.  These packs come at a savings...something I haven't been able to personally offer with challenges in the past.  You can read all the details for the Challenge HERE but I will say you will have to COMMIT if you are going to do this!  If I am going to invest my time in you one on one, I need to know you are willing to invest in your own health first!  
If you are ready to COMMIT, then what are you waiting for?  Email me right away (as I am only taking the first 5 to respond!) so we can get you ready to go!  

Saturday, October 15, 2011

21-Day Get Fit For the Holidays Health Challenge!!!!

The holidays are coming!!!!  And with them, a whole host of scrumptious treats to sabotage our efforts to lose weight and get in shape!  But wait!  We don't HAVE to let the holidays completely derail us from our goals.  We just need a little extra motivation and push to keep us on track.  SO, this year I am holding a 21-Day Get Fit For the Holidays Health Challenge!!!!  I have some other challenges coming up as well so keep your ears tuned but this is a great way to kick off the season.  Click HERE for the complete details of the Challenge and the official Rules and Guidelines.  Hope to have you join us!

Friday, October 14, 2011

Happy Birthday, Pohnpei Island Ladies' Fit Club!!!

Today marked the one year anniversary of or Pohnpei Island Ladies' Fit Club!!!  It's been quite a year and I'm so thrilled to be able to workout every Saturday morning with this great group of ladies.  I have a lot of ideas for the coming year and hope to see our group grow in size over the next few months!  Our group is starting a 21-Day Get Fit For the Holidays Health Challenge on October 22.  The Challenge isn't just for those on Pohnpei though!  If you want to "join" us in the Challenge, email me and I'll add you to our online group!  Congrats to the ladies who have seen tremendous health improvements over the last year AND to those just starting out!  

Wednesday, October 12, 2011

FALL GIVEAWAY!!!!

I like FREE STUFF!!!!  Do you?  Well, for the month of October, I am GIVING away stuff!!! Yep!  Here's how it works:  Sign up for Shakeology Home Direct as a Preferred Customer.  Beachbody will give you 25% off your Shakeology order as well as any and all other orders through Beachbody, FREE shipping, 2 free workout DVDs, recipe card, a free shaker cup, AND a "bottom-of-the-bag guarantee", meaning you can cancel anytime and send your empty bag back for a full refund!  In addition, if you order in the month of October, I will send you a free Shakeology recipe e-book AND your choice of either Tosca Reno's Eat Clean Cookbook, Tony Horton's book "Bring It", OR Chalene Johnson's workout DVD "TurboFire Greatest HIITs"!  So really, what have you got to lose!!?? (besides some serious weight and an unhealthy lifestyle!).  Email me for more details on how to place your order for the free stuff!  

Recipe of the Month!!!

When I came across this recipe, it was love at first sight!!!!  It's more like "recipe of the season" actually.  Walk into any coffee house and you will see on the menu this season Salted Caramel Mocha Frappes, hot chocolates, etc.  Salted Caramel seems to be THE flavor these days.  And yeah, it's good!!!  But these highly sweetened specialty coffee house drinks are nothing more than a lot of caffeine and empty calories.  Here is a much better alternative AND I think tastes even BETTER!!!  Now, I LOVE me some Starbucks, but when I first tried this version of Shakeology, like I said, I was in LOVE!  

Salted Caramel Mocha Shakeology

1 scoop (or single serve packet) Chocolate Shakeology
1/2 cup brewed coffee
1/2 cup milk or Almond milk
1 tsp caramel extract (as this IS difficult to find, I have used the Starbucks or Torani caramel syrup BUT keep in mind that these will add sugar and calories, though if used sparingly, still not too bad of a treat!)
Dash sea salt
Ice (I like LOTS of ice!)

Combine in the blender and enjoy!  My kids have been fighting me for this one!  I've been making them a version without the coffee, just milk and water.  They still love it!  

Enjoy the season!

Sunday, October 9, 2011

Breast Cancer Awareness Month

October is Breast Cancer Awareness Month.  Last year I started a tradition that I am continuing this year and that is to donate 100% of my commissions in the month of October on all new Home Direct Shakeology orders to Breast Cancer research. So if you'd like to give Shakeology a try, NOW is the time to do it!  By ordering on Home Direct, you will receive a month's supply of Shakeology every month automatically shipped to you.  Shipping is FREE on Home Direct orders and you also will receive two free workout DVDs and a shaker cup.  AND by ordering it through my site this month, $30 of your order will be donated to Breast Cancer research!  And in case you try it and decide it isn't for you, Beachbody has a bottom-of-the-bag guarantee, meaning you can send your empty bag back for a full refund if you decide you don't like it!  So really, what have you got to lose?!  Breast Cancer is a subject that has become near and dear to my heart over the past year as my friend Amy passed away in August from this disease.  Let's work together to fight this disease!  Click HERE to order.  
Amy and baby Gilead (read more about Amy's story at www.amycbixby.org)

In Health,

Thursday, September 22, 2011

Living Out of a Suitcase!

Still in Hawaii getting medical testing done for my little girl.  Living between a hotel and hospital can present it's difficulties in reaching your health and fitness goals.  But, it's definitely not impossible to stay on track!  I have no idea what your current situation may be, but if you are throwing out the excuse "I travel a lot!" or something along those line, here are a few tips:


  • Staying fit - Bring along your workout DVDs if possible and fit in a workout when you can.  Or as in my case, if you can't take along DVDs, bring your running shoes and hit the pavement!  
  • Stock the fridge with good stuff!  Our hotel room as a small refrigerator which we have stocked with plain yogurt, spinach, fresh fruit, roasted chicken breast, etc.  
  • Plan your snacks - yogurt, raw nuts, rice cakes w/ natural peanut butter, protein bars - these are a few suggestions of things that are easy to take along if you are out and about.  Shakeology Balls are another one of our favorites which I've even been making here in our hotel room.  (Mix 1 cup Chocolate Shakeology, 1 cup natural peanut butter, 1 cup raw oatmeal, 1/3 cup honey together and form into small balls).  
My meals for today:
  • Breakfast:  Chocolate Strawberry Cheesecake Shakeology
  • Snack:  Handful of raw walnuts and handful of fresh blueberries
  • Lunch:  Spinach salad with roasted chicken breast and balsamic viniagrette dressing; plain yogurt with fresh blueberries drizzled with 1/2 tsp honey.
  • Snack:  Rice cake with 1 tbsp. natural peanut butter.
  • Dinner:  Not sure yet as have no idea where I'll be at that time but it WILL be healthy!  
No, it's not always easy when things in your life are not the norm and you are away from home.  But, like I said before, it's not impossible to stay on track and still meet your goals.  Contact me if you want FREE personal coaching as well!  

Saturday, September 17, 2011

Food Can Make You Smarter?

Ok, so I've been MIA for awhile!  We were sent off our little island for a medical referral for our little girl.  So we are staying near a hospital in HI having medical testing done and hope to be able to get back home soon!  We would appreciate prayer for our little angel!

Here is an article from the recent Team Beachbody newsletter that I found interesting.  I also liked the fact that all of these foods are some of my favorite foods that I eat regularly!  If you want to start receiving the complete newsletter each week for free, click HERE to sign up for the free membership with me as your own personal coach to help you meet your fitness and health goals!


7 Foods That Make You Smarter

                                                                            By Suzy Buglewicz

If the new school year has you scrambling for tips on how to help your kids do better in class, or if you're looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods serve as fuel for our brains, helping us increase concentration and memory function—they've even been shown to help slow down the mind's natural aging process. The next time you really need to stay alert or pay attention, try to eat more of these 7 foods that have been shown to help improve brain function and increase our ability to focus. Combine this practice with other good habits, like working out to your favorite Beachbody® DVD (mine's Chalene Johnson's Turbo Jam®), and you'll soon find yourself at the head of the class—at any age.



  1. Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup of spinach also contains all your body's daily requirements of vitamins A and K, plus most of the folate and manganese you need each day too. These nutrients improve brain function and slow down the effects of premature aging by helping to prevent the negative effects of oxidation on the brain. Spinach is also rich in iron, as well as lutein, which helps promote healthy eyesight. 

    Smart Tip: Try losing the iceberg lettuce and adding spinach leaves instead to your next dinner salad—or add fresh spinach to an omelet!
  2. Oatmeal. As a good source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that can often occur after a big meal. The iron, magnesium, and zinc in oatmeal encourage cell growth and can help rev up the metabolism and regulate blood sugar. To get oatmeal's maximum nutritional benefits, avoid the pre-flavored instant packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes. 

    Smart Tip: Turn up oatmeal's flavor naturally by preparing it with low-fat or nonfat milk and topping it with fresh blueberries or banana slices.
  3. Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can help boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain's synapses that are directly related to learning and memorization. And if that's not reason enough to eat more fish, the omega-3 fatty acids also help slow down cognitive decline. 

    Smart Tip: When choosing fish, watch mercury levels, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.
  4. Walnuts. Eating just a handful of these nuts every day can help prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell function. Walnuts are loaded with protein and omega-3 fatty acids that help balance the unstable neurotransmitters that can contribute to depression and mood swings. 

    Smart Tip: Sprinkle a handful of chopped walnuts on salads, or fill a travel container for a healthy on-the-go snack. You'll feel full longer, reducing the temptation to binge between meals.
  5. Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors generally offer the most nutritional value. Eat the real thing to reap the benefits, and avoid anything that contains "berry flavoring." The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to help preserve brain function and can be a helpful factor in battling the onset of dementia. 

    Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.
  6. Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to help keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that can encourage the production of neurotransmitters, and enough vitamin B to contribute—along with the protein—to the growth of brain tissue, while helping to slow down the aging process.

    Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you're having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.
  7. Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you've been avoiding eggs because you're worried about your cholesterol, take note: Numerous research studies have indicated that eating eggs as part of a healthy diet has not been shown to be a contributing factor to heart disease. The nutrients in eggs also help increase memory development and aid in concentration. Another plus? Egg yolks contain lutein, which has been shown to help maintain and sometimes improve eye health.

    Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

Thursday, September 1, 2011

P90X2!!!!

Available NOW for pre-order!!!!  Due to expected high demand,  you must pre-order now to assure delivery by December 25, 2011!  Your credit card will not be charged until it ships.


P90X2 Workout: This is no ordinary sequel.
The result of 2 years of R&D conducted by a team of the most qualified experts in fitness, this is training so cutting edge, so outrageously effective, you'll be blown away by your visible results. AND your performance.
P90X® is based on Muscle Confusion—to break through normal 30-day training plateaus so you get results fast. P90X2 ups the ante with a training technique developed by professional sports trainers for world-class results: P.A.P., or Post-Activation Potentiation. Don't try to remember the word, just remember that it works. Like crazy.
With P90X2, you get 12 groundbreaking workouts focused on chiseling your body while building your balance, agility, core strength, and athleticism. It includes new customization with an all-new, highly flexible Nutrition Plan to help you excel.
THIS, is training. Better training than most pro athletes get. The kind of cross-training that separates poseurs from performers. And with emphasis on your abs/core, powerful athletic function, and lightening-bolt agility, it'll help you blast through your plateaus.
A Beachbody® first: Blu-ray discs.
FREE lifetime disc replacement is included with Blu-ray pre-orders.
A lot of people are waiting for P90X2 to be released. Pre-order now to make sure you get it first, and you'll also get:
  • FREE shipping and handling (pre-orders only)**
  • Opportunities to win weekly prizes (during pre-order period only)
  • Delivery before Christmas (pre-orders only)



Sunday, August 14, 2011

You Are What They Eat!


Here is an article from the latest Extraordinary Health Newsletter.  Interesting what Jordan has to say about the effects antibiotic-laden animal feed can have on us.  Another article to make you want to take another look at "going organic"!  

Feed Fodder
by Jordan Rubin

You’ve heard it said that you are what you eat. Well, I’ll take that a step further to say you are what they eat or ate—they meaning the plant or animal sources in your diet. In other words, if your diet consists of conventional foods made by typical agriculture standards, then chances are that you are consuming unwanted chemicals, hormones, antibiotics and more. In fact, it’s no secret that conventional livestock have had antibiotics—among other elements—added to their feed since the 1950s. The rationale behind using these drugs is that they have been used to prevent animal illness, to treat unhealthy livestock and to speed up the animals’ growth.
In my estimation, however, these drugs aren’t necessary, especially if livestock are raised and fed as they should be. For example, cows are meant to thrive on grass and other greens, not manufactured feed—especially feed laced with chemicals and antibiotics. Likewise, the cramped, inhumane conditions that most conventional livestock are raised in can predispose them to infections and disease. If, however, they are free to roam about, then the unsanitary, crowded conditions are no longer an issue.
Those are definite problems with conventional livestock, but antibiotics in animal feed has become fodder for the press these days. Several environmental and public health groups have filed suit against the Food and Drug Administration to have the government stop farmers from routinely adding antibiotics to livestock feed. They say that the widespread use of antibiotics in feed is causing a public health crisis in the form of increasing “superbugs” in humans that are antibiotic resistant—and I agree. The American Medical Association and the Infectious Diseases Society of American have also called on the FDA to ban feeding antibiotics to healthy animals.
Likewise, senior scientist Margaret Mellon at the Union of Concerned Scientists, one of the groups who filed a suit in federal court, says, “The longer we use these drugs, the less effective the arsenal [to fight them off] becomes.” She filed the concern in federal court with the Natural Resources Defense Council, the Center for Science in the Public Interest, Food Animals Concern Trust and Public Citizen.
Conventional livestock production groups, of course, don’t believe that antibiotics in feed contribute to antibiotic resistance in humans. I disagree, and even the FDA has suggested to farmers that resistant-bacteria problems in humans is a “public health issue of some urgency.” Apparently, a mere suggestion isn’t enough—which is why other steps are being taken.
Rep. Louise Slaughter, the sole microbiologist in Congress, has filed legislation that would ban the use of seven antibiotic classes unless animals are truly sick or drug companies can prove that their use doesn’t harm human health. She says, “We should be able to buy our food without worrying that eating it will expose our families to bacteria no longer responsive to medical treatments.” Interestingly, 80 percent of antibiotics used in the United States are consumed by farm animals.
We know how the government and legislation in Congress can go, so I’m not holding my breath or waiting on anything to change, but here’s how antibiotic resistance directly affects us. Resistance to antibiotics occurs as bacteria mutate in response to excessive or prolonged use of antibiotics, like in animal feed that we, in turn, routinely ingest. The bacteria’s genes actually change, making them immune to antibiotics. Additionally, scientists have recently learned that these bacteria can also “go to sleep” so that antibiotics can’t take hold of bacterial walls—which protects the bacteria from being destroyed. Antibiotic resistance is real, too. Approximately 100,000 U.S. hospital patients die each year as a direct result of exposure to antibiotic-resistant superbugs, but the superbugs are increasingly affecting “healthy” people, too, and many scientists believe antibiotics in animal feed are contributing to the problem.
Consider that the next time you think about reaching for conventional livestock produce, and remember that you are what they eat or ate—antibiotics and all.

In Health,

Monday, August 8, 2011

Running on the Mind!

Been thinking about taking up running?  Thinking about joining the running craze that you're hearing so much about but seriously don't know where to start?  I was NOT an athletic person growing up!  And definitely NOT a runner!  I could barely make it through the mile run back in high school when we had to take the annual Presidential Fitness Test!  But getting involved with Team Beachbody and working towards a more fit lifestyle has given me a whole new lease on life - and a whole new world of interests/hobbies has opened up to me!  I WANTED to run for the first time in my life!  And now, I've found that I absolutely LOVE it!  But you don't start out running a 5 or 10k your first morning out!  I've found the Couch To 5K training program to be a great way to get started.  You can follow this LINK to find the whole training plan, which is very do-able for even the most dedicated couch potato!  (Kelly, you're the inspiration behind this post!).  Also, to have me cheering you on along the way, follow this LINK to have me coach you for FREE!  Hope to hear from you soon!

In Health,

Sunday, August 7, 2011

The Beachbody Challenge!

There's a new contest in Beachbody world!  And it sounds like a GOOD one!  Go to THIS LINK to sign up for a FREE account with Team Beachbody;  then click on Connect/Contest for details and how to enter.  Go ahead and Commit To Get Fit and you'll get a free wrist band (I just committed!!!) and then if you send in your results, you get a free T-shirt!  What have you got to lose?!!!  By the way, now when you log in your workouts in WOWY, you will only be entered in the daily prize drawing if you have entered this challenge - so LOTS of ways to win money and prizes, just by working out!  Head on over to check out contest details and Commit To Get Fit!!!

In Health,

Friday, August 5, 2011

The Three-Legged Dog


This morning as I drove to town I was amused to see in the rear-view mirror at one point, chasing my car for all he was worth, a three-legged dog!  It struck me quite funny at the moment.  I’m not sure if you’d call that stubbornness, persistence, or just plain stupidity.  But then it occurred to me, now there’s a dog that isn’t going to be limited by a handicap.  He’s not going to be cornered by his circumstances.  He’s going to get right back up and keep on doing his favorite activity, the thing that most likely caused him to lose his leg in the first place, chasing cars!  Maybe we all need to be a little more like that three-legged dog!  (And I don’t mean by chasing cars!)  What’s the difference, anyway?  Why is it two people sitting in the same backed up traffic can have two completely opposite views of the situation – one is irate, cursing the traffic, his car, the road, the system, his job, and everyone around him.  And the other, happily listening to CDs or talking on his cell phone, planning out his day and enjoying the “down time”.  What’s the difference?  Why is it two people can have the same terminal illness but view it completely different from each other?  One is blaming God and angry at the world.  The other is thanking God and doing what they can to make a difference in the time they have left on this world.  What’s the difference?  It’s all about the ATTITUDE!  We wake up every morning and CHOOSE what kind of day it’s going to be.  Plans change, circumstances change, EVERYTHING is subject to change.  How often is it a day goes EXACTLY how we planned it?  Well, pretty much never!  But if we choose to have a good day, no matter what, we will!  Again, it’s all about the attitude! 
Believe me when I say, I don’t have all the answers.  Nope!  Not even close!  But what I do know is that I CHOOSE to have the right attitude.  I choose to get back up when I’m knocked down and “chase those cars”!  I choose to have the positive outlook at life IN SPITE of the circumstances I’m facing.  And yeah, there’s gonna be days when I’ll forget, when I’ll be grumpy and look at the negative instead.  There will be days when I have the wrong attitude and fuss at the traffic or my kids or my husband.  And those are the days when I may need a gentle reminder from YOU, “HEY!  Remember the three-legged dog?”

In Health,

Sunday, July 24, 2011

Let's Go Nuts!

As I learn more and more about health and nutrition, it's impossible to ignore the health benefits of nuts!  Almonds especially are a healthy nut and have become one of my favorite snacks.  The numerous nutritional benefits of almonds are too long to list here but I found a great article on almonds which you can read by clicking here.  After reading this article, I know I'm going to probably make them a daily snack!   I'm also going to post a recipe I created earlier this week!  (I'm getting so creative in the kitchen these days, aren't I?)  The recipe is for Almond Oatmeal and it turned out delicious!!!!  

Almond Oatmeal

1 serving cooked oatmeal (Old Fashioned or steel-cut is best)
1 tblsp. natural almond butter
1/8 cup milk or almond milk
1/2 tsp. brown sugar
1 drop almond extract or emulcifier

Stir ingredients together and enjoy!

Friday, July 22, 2011

"Time To Get Extreme, Baby!"

Yeah, I'm hearing that pretty much daily!  Chalene Johnson likes to make her workouts motivating and exciting, that's for sure.  And it's keeping me motivated and excited!  I've finished 2 weeks of ChaLean Extreme now and LOVING it!  Totally different style than Tony Horton, Debbie Siebers, or Shaun-T (some of my other favorite Beachbody trainers!) but she gets you moving right away and pushes you to go past limits you didn't know you were capable of.  Considering the progress I've made in just two weeks, I can't wait to see where I'll be at the end of the three month program!!!  Want more info on ChaLean or other Beachbody workouts?  Contact me and I'll help you pick out the best one for you!

Wednesday, July 20, 2011

Thoughts On a Quiet Morning

I had an "aha" moment this morning.  (Don't you just love those?)  I have been reading two books lately (yes, I usually have several going at once), "Having a Mary Spirit" by Joanna Weaver and "The Slight Edge" by Jeff Olson.  I recently bought several books, these two included, and later after taking some time to read the summaries on the backs of the books and briefly skimming through the contents, I realized, "Hey, these books are all basically about attitude!"  You think God's trying to tell me something?  Anyway, these two books have already impacted me greatly and have attributed much to the "aha" moment of the morning.  I realized that my biggest struggle at this stage of my life is simply DOING!  I KNOW where it is I want to be in my life (spiritually, physically, mentally, financially, etc.); I know HOW to get there; I have all the tools and resources to get there; I have the motivation and the desire to get there; I recognize my strengths and my weaknesses that can help me or hinder me from getting there.  So why am I NOT there????  It's simply a matter of DOING!  Ok, so yeah, Nike has it right with their slogan, "Just Do It".  Regardless of feelings or emotions, motivations or desire, I need to JUST DO IT.  Not talk about it, think about it, plan it (yes, I am a planner!!!), but JUST DO IT.  Maybe you're thinking, "THIS is your 'aha' moment?!  That's it!? I've had that one figured out for years!!!  Duh!"  So you have it all together - congratulations.  But I'll be the first one to admit that I don't.  For me it's gonna be quite a journey!  And it's a journey that will most likely take my lifetime.  Just wanted to share my random and chaotic thoughts as I turn things over to God and continue on this journey, the one that He has mapped out for me.   I can't wait to see what adventures lie ahead for me next!

Tuesday, July 19, 2011

Tuna Recipe!

Lunch time rolled around today and I had a can of tuna (Chicken of the Sea, which my 4 year old is completely convinced that it is actually canned mermaid meat and therefore refuses to eat it!).  I was SO not in the mood for tuna salad...again!  So I decided to CREATE!  It turned out delicious!  I needed a creative name for my creation cuz Round, Flat Yummy Tuna Thingy just wasn't going to get the fame it deserved so I searched around online for photos and ideas and found that my idea wasn't really all that original.  Oh well, fame isn't all it's cracked up to be anyway, I'm sure.  Meanwhile, here's MY version of apparently what is called a Tuna Burger.  I served mine over salad greens and topped it with some feta cheese and Red Wine Vinaigrette but you could also put it on a bun to make it an actual burger if you prefer.

2 5 oz. cans of tuna in water, well drained
1/4 cup finely chopped celery
1/4 cup finely chopped onion
Pinch of salt
1/8 tsp. dill
1 beaten egg

(Just sayin', I don't measure things so these are approximates).  Mix all ingredients together and grill or fry in olive oil cooking spray.  Enjoy!

Monday, July 11, 2011

DAY 1!!!

Yep, it's that time.  I started a new program today - I was due for a fresh beginning.  I had great results with P90X, took a shot at Insanity, did some combination stuff for awhile, and now time to get down to business with ChaLean Extreme!  I started today with Burn Circuit 1.  It was a good first day, in spite of the many interruptions during my workout from my 17 month old, but I got it done!  Also, it was virtually a perfect day of eating.  I have to say, I love Chalene Johnson and her way of motivating you throughout the workout.  Every Beachbody trainer has their own style and I definitely have my favorites.  I'm looking forward to what the next 3 months will bring with Chalene!  I will be adding in running a few times a week as well as switching some of the cardio up with Insanity for variety.  I also ordered the ChaLean Deluxe upgrade and can't wait to get that in the mail!  If you want to join me in this journey, let me know - just email me or click here for FREE membership which will also give you ME as your own personal coach.  Join me now and let's get started!!!

Tuesday, July 5, 2011

Say Goodbye to the Food Pyramid!

Beachbody's latest newsletter had an interesting article concerning the new USDA recommendations.  Enjoy!  And if you would like to have access to all of Beachbody's great articles, click HERE to become a FREE member and receive the weekly newsletters!


Say Goodbye to the Food Pyramid!

By Denis Faye
In their continued quest to be a relevant source of information regarding the American diet, the USDA retired their food pyramid earlier this month, replacing it with MyPlate, the new, improved—not to mention circular—representation of how they think the general public should eat. The recommendations really didn't change from the 2010 food pyramid revamp, but it's progress nonetheless, I suppose. It may have taken them 19 years, but the government has finally figured out that average Americans tend to eat on round plates, as opposed to triangular ones.
The new graphic features a plate filled with equal portions of veggies and grains, smaller but still substantial portions of fruits and proteins, and a small(ish) serving of dairy. While these portion sizes haven't changed, MyPlate is an improvement on the old recommendations based primarily on the plain, clear language featured front and center on the main page of the Web site, right below the graphic:
Balancing Calories
  • Enjoy your food, but eat less.
  • Avoid oversized portions.
Foods to Increase
  • Make half your plate fruits and vegetables
  • Make at least half your grains whole grains.
  • Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
  • Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.
  • Drink water instead of sugary drinks.
For you Beachbody® types, this is all no-brainer intel, but if you walk down to your local mega-box store and have a look at all the folks pulling elastic-waisted pants off the plus-size racks, you'll see visual evidence that Americans just don't know how to eat. So good for the USDA for using simple, basic language to point out universal truths.

In defense of the USDA

If you spend much time in the food blogosphere, you know that the USDA's latest educational effort has many detractors. Complaints are probably best summed up by the blog Fooducate:
"With all due respect, the USDA should not be the government body dishing out (pun intended) nutrition advice . . . It's not a good idea to have the same organization that promotes agricultural and food production and sales be the one telling us what's healthy to eat."
While this is a valid point, I think we should save the conspiracy theories for Elvis, JFK, and the UFOs. Big Agra might have played a role in making MyPlate closer to McPlate, but I think a far more oppressive special interest group at play here is the American people in general. For example, let's look at the USDA's continued insistence that we need up to 8 servings of grains a day. In truth, while grains are a perfectly acceptable source of carbs, fiber, and other nutrients for 90 percent of the population, they pale nutritionally when compared to vegetables. However, if the government came out and told consumers they'd be better off with more salads and fewer sandwiches, Americans just wouldn't have it. We love our bread, so my guess is that the USDA keeps the grain numbers up in order to keep us from ignoring the recommendations completely. A telling sign of this is the bright red italic, large-font message plastered all over the MyPlate Web site: "Key Consumer Message: Make at least half your grains whole grains."
Half? Really? I haven't had a refined grain in about 2 weeks. There's no need for refined grain in a healthy diet—and I don't think the USDA put this plea in there to appease Big Agra, which profits from grain sales whether consumers eat the bran and husk or not. This "Key Consumer Message" has the distinct ring of a negotiation you have with a 6-year-old when you're trying to get him to eat his broccoli. It was put in there to appease those Americans who refuse to accept that Pop-Tarts® aren't a complete nutritional source.
Another complaint a lot of people have is the continued importance placed on dairy in the recommendations. I'm prone to agree, but in defense of the USDA, the site does plainly feature the section, "For those who choose not to consume milk products."

Where they screwed up

Warm fuzzies aside, I do think the USDA could have done a few things differently. As I mentioned earlier, their treatment of grains was a little off. Also, their handling of protein leaves a lot to be desired. It assumes that consumers eat meat. While there is an informative section on the vegetarian diet, I'd rather see a more integrated approach to plant-based nutrition. For people who regularly eat meat and just want a few nonmeat protein options, MyPlate offhandedly recommends beans and nuts, and that's about it. In a way, this is decent advice, because combining these two foods with all the grain you're supposed to eat will give you all the amino acids you need to have complete proteins, but a more effective path would have been to create a whole separate nut-and-bean portion equal to the grain portion. With the guaranteed complete proteins this approach would introduce into the user's diet, he or she could reduce the meat protein portion to a healthier level.
Another notable absence from MyPlate is education on healthy fats vs. unhealthy fats, save a vague message stating, "Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns." Given the vast amount of research that indicates the health benefits of good fats, not to mention the fact that some fatty acids are ESSENTIAL to human health, the USDA might want to think about giving fat its own food group. Under this umbrella, they could stress the importance of foods like olive oil, avocados, and, most of all, super-nutritious nuts and seeds.
Some of you might note that I've just suggested adding two additional food groups to MyPlate, thus further complicating an already complex topic to educate people on. I concede that I understand why the USDA sugar-coats (literally!) their nutritional advice, with a little refined flour here and a little ham there, but that doesn't mean they need to dumb down their message. As long as information is presented clearly to them, humans are capable of understanding remarkably complex issues, be they delivered via circle or triangle.
Case in point? The University of Michigan's Healing Foods Pyramid (http://www.med.umich.edu/umim/food-pyramid/index.htm), which offers the nut/bean and fat portion changes I suggested, plus several others, in a concise, understandable way. It breaks down food choices into weekly and daily needs; stresses the importance of hydration; and even includes space for "accompaniments," a euphemism for "junk food."
The USDA could learn a thing or two from these college kids. They should certainly spend a little time on the Healing Foods Pyramid before coming out with their next round of nutritional suggestions. I applaud the USDA for trying to do the right thing by the American public, but maybe it's time to step up the game a little and assume we can handle a little tough nutritional love. Next time, let's spend a little less time worrying about the shape of the plate and a little more time figuring out what should go on it.

Disclaimers

I am not a doctor or health care professional in any way. Information posted on this blog is simply what I have found to be helpful to me and is never intended to be used in place of professional medical advice.

Beachbody does not guarantee any level of success or income from the Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings for the most recent information on the actual incomes for all our Coaches.