Are you eating to live or die?

If you've ever been to my home, you will see 3 picture frames in my kitchen, one with each word:

EAT        TO        LIVE

I made these when we first moved in, nearly a year ago with Daniel. He did the painting with water colors, I cut out the words, something I should put up in pinterest, right?

But there were 3 purposes for this project: 1) to fill in the wall w/ some decor, 2) make something homemade with my 4 year old, and 3) serve as a reminder - in my kitchen - to eat to live, not live to eat.

Fast forward a year after living here and I am 8 lbs. lighter from when I moved in. I moved here weighing about 133 (a plateaued weight), and this week I reached 125.4 lbs. This is a result of continually working out 4-6 days a week from the last year w/ my at-home dvd programs that work, by the way. And by stopping the mad eating, the splurges, the snacking on my kiddos food scenarios.

If you've talk with me for any amount of time, you'll know I attack 'food addiction'. I'm a firm believer that's why most people are obese and overweight. And I believe a food addiction is very real for their daily life. (A book on this topic is on the list.)

Keyword is 'most'....I have a few, very few friends, who really have medical problems that prevent them from losing weight, but it's been tested and confirmed by the doctor. Not used as a scapegoat excuse to not work out and eat healthy.

Are you still with me?

For the last month or so, I embraced experimenting with food. I took dairy and meat out of my diet...bread, caffeine, and didn't sweeten anything w/ my all natural sweetener stevia. I ate "plant foods" only: greens, fruits, all kinds of veggies, beans, almonds/nuts, and hummus. Stuff grown, not processed with artificial stuff or butchered. And wow, I'd say I've never felt more healthy in all my life. No bloating, tummy aches from eating 'too much'. No zits!  And I went from about 129 to 125 lbs. in just 3 weeks. Mind you, I did NOT have the goal to 'lose weight'.

Back to EAT TO LIVE. My 'experiment' was encouraged by information my chiroproactor shared with me from a book. (My Chiropractor is Dr. David Mongold who has the Alpha Omega Wellness Center at Gosford and White Ln. (661) 397-6555 - www.alphaomega4wellness.com )

Guess what the title of the book was...are you ready for this?



EAT         TO         LIVE

This book is written by Dr. Joel Fuhrman, M.D. I just started reading it today and it has a nutrient dense food consumption approach. You'll have to get the book, read it, and learn it. But I think I'm going to try it. Since I was kinda doing it already and saw the results, I want to learn more and move my family in that direction. He also has a book "Disease-Proof Your Child".

After going off animal products for awhile, and then experimenting by putting a little dairy, very little and some meat back in yesterday...I will tell you I was miserable last night. I felt stuffed...my tummy hurt, was bloated and was NOT a happy camper. And I did NOT eat a ton of bread or meat or dairy. Just a little bit at a time.

In fact, as soon as I put a little (nitrate, preservative, gluten free) lunchmeat in my tummy, I felt a knot in my gut.

Now I know why some people go Vegan and never return. Although, I think Vegans do bread, not sure exactly on their guidelines....But the way I was eating for those weeks didn't have bread, but last night, I had 1/2 a bun of gluten-free bread (since my son eats this stuff, we have it eat). Maybe it was that, that left me stuffed. You really feel the difference of putting plant food in only, versus animal products: meat & dairy.

So now what for me? Am I ruined for life? The beauty of the plant-food-only way I was eating was I was enjoying fruit like I hadn't in months (too much sugar, right?). I was eating almonds/nuts, which I avoid (too much fat, right?)

So what have I got out of this experiment? I have learned that if I eat plant food only, minus the dairy & meats - I can have more of the nutrient dense, deliscious, natural stuff that I love. I love bananas over cheese by the way. Oh and peaches...I have a tree in bloom and can't wait to splurge. But for some reason, when eating all the animal foods, I can't seem to eat more than 1/day w/out gaining weight. 

Get this book Eat To Live by Dr. Joel Fuhrman if you're interested in losing a dramatic amount of weight, getting off diabetic/blood pressure/cholesterol meds, if you have an autoimmune disease, etc.

I am going to embark on this a little further and I know that it's going to turn my life upside down on how to eat.

I've always thought to eat to live, now I have the book to teach me how. And I say, 'why not?' I refuse to believe the lie that NOT eating junk & sweets is a miserable way to live. Look at how you look and feel from eating a diet high in fast food, processed foods, packaged foods, sweets and fried foods. Really, I'm not miserable from NOT eating that stuff.

I hypothesize that by changing the way I eat and staying dedicated to exercise, I will have quality and quantity of life...Lord willing I don't die by a tragic accident. And that's what I'm going for...my goal is to live to 80ish, but feel like a 40 year old!!!! Otherwise, if I'm overweight, have all the aches and pains as many 60 year olds do, have a prescription list longer than a grocery list, than please God, let me die before 70.

I dread being old AND sick AND in pain.

I'm investing the next 40 years of my life to eat healthy, so when I am old I am NOT sick and NOT in pain. We can eat to live a healthful, vibrant life. Won't you join me?

You can check out this doctor's site at www.drfuhrman.com and www.diseaseproof.com!  Let me know what you think!

P.S. I was not paid to plug in these doctors. You know me. I love information and helping people be healthier & don't require payment to do so! :)

Recent Low Cal Finds

Hey Folks, just thought I would share a few things I found recently to add to your grocery list that fit in the budget & the calorie limits.

1. Nature's Own 40 calories/slice Bread - found this at Super Walmart. I've seen it a couple times at one, and a few stocked on the shelf at another...and none at a third. I hope this isn't a hit or miss item, but I definitely look for it when I'm at one. Otherwise, I get the Nature's Own Wheat - 50 calories per slice. There's not HGCS in this one either! Price: $1.98-$2.65/loaf. I also get the regular wheat one at Winco $2.65/loaf.
2. Newman's Own Lowfat Sesame Ginger Salad Dressing - This gives salad a new tangy taste. Only 35 calories per 2 Tbsp. And you know momma is measuring it out. The beauty of this one is that you can have 4 Tbsp./qtr. cup of dressing for only 70 calories. $2.18-$2.78 @ Winco.
3. Salad sprays - just realized there is HFCS in it, but if you want to drop weight, a few sprays on your salad will get you by w/ just 10 calories for 10 sprays.
4. Dannon Nonfat/Plain Yogurt - Only 100 calories per cup. A cup is a hefty snack & filling...swear by it as a substitute for ice cream. $2.58 @ Super Walmart.
5. Sweet Mini-Peppers - Great for snacking, salads, veggie platters, soaked in low-cal balsamic/italian dressing & BBQed...3 for 35 calories. 3 lbs. for $3.78-$4.78 @ Winco & Costco.
6. Low-Fat Ground Turkey - Found the 99% fat free @ Super Walmart $4.74/lb. Only 120 calories per 4 oz. Easy way to have a lower calorie burger (w/ the thin sandwich slice/thin buns).

And one place I am frequently visiting, now that it's a neighbor - Fresh & Easy. Always finding smokin' deals there on turkey patties, apples, veggies. Made some great eggplant parmesan w/ some that was on sale last week. Make sure you check that clearance aisle out as often as you can!

Just thought I would pass on what we're eating on around here. And FYI - every Tuesday is a new ad. There is almost always someone who has boneless skinless or bone-in chicken breast on sale. Last week Vallarta had their boneless/skinless for $1.49/lb. (I stocked up!) This week Smart & Final has their bone-in for 99cents/lb. and they're are on the list to visit this week.

You can eat healthy on a budget!!!! Just make a list, check your ads & go to the deals. I saved $25 by driving across town for that chicken last week. I'll spend $3.00 to save $22, will you?

What's up w/ PROCRASTINATION?

For so long, we procrastinate the healthy, beneficial decisions & actions we need to take to be our best. It's been long enough!  I had a conversation with a friend yesterday who agreed that too many procrastinate for too long.
For some, they just haven't come to the point of realizing the negative effects of not taking action. But for those who acknowledge there needs to be change & don't...well, that's called procrastination....and what's up with that?

Maybe you need accountability? Maybe you need a plan? Maybe you need a deadline? Maybe you need to set a goal & post it up & read it/say it each day? Maybe you need to just decide once & for all that:

YOU'RE NO LONGER A PROCRASTINATOR!!!!

I do things like commit to challenges, a workout program, I measure out my food, count my calories, and am accountable to others myself.

I realize that the intensity of my motivation motivates my spouse.

I know that my commitment to eating healthy and working out is already impacting my kids' future.

My goals are not just for 'lookin' good in a swimsuit'. My goals are to avoid high blood pressure, high cholesterol, diabetes, cancers, cardiovascular disease. My goals run deeper than the superficial layer of this body...it's focused on having qualities of self-control, self-discipline, and healthy behaviors.

The amazing effects are the rippling effects in others' lives - what I do actually inspires others...and that in itself keeps me focused on being my best. How awesome to impact others for the good!

Start your own ripple effect!

Impact those around you with your healthy lifestyle!

As it's said: Decide. Commit. Succeed.





Inspiring Email!

Below is what I sent out to all my Beachbody Customers this morning...and after I wrote it, I was like wow - I can't believe I'm at this place of pushing myself to these limits. If you need some encouragement & challenge to be & do your best (in fitness) - Hope this gives just that to you! Have a great Tuesday!

"Happy Tuesday everyone,

This is Jennifer, your Beachbody coach. This morning I burned 515 calories doing the Insanity Max Interval Plyo workout. I am nearing the half way mark of my P90X/Insanity hybrid workout. However, I am changing it up a bit from the workout sheets available on the website.

For the first phase, I used the resistance training workouts of P90X & the Insanity Cardio dvds for the 3 cardio days. My husband & I started phase 2 last Monday, and moved into the second phase of P90X resistance dvds (Back & Bis - Chest, shoulders, & Tris, and Legs & Back), but changed up the cardio w/ the Insanity MAX cardio dvds. Oh my gosh, Max Plyo today kicked our butts this morning.

For phase 3, I am planning for us to use the phase 3 schedule of P90X resistance dvds...but I'm going to add a twist to this hybrid. We're going to use the Insanity Asylum (Sports Training) 30 day program cardio dvds to take our cardio up a notch! Yes, I am out of my mind. But I pre-ordered P90X2 & I want to do all that I can to be conditioned & ready to take that on. Folks who pre-order P90X2 & complete it as soon as they receive it (which is around Christmas), can enter in their results to be part of an infomercial for P90X2. So of course I would love to do that right?
Many don't quite understand my level of intensity right now. (I question myself from time to time.)

I make it to my workouts 6 days a week, and for 'getting ripped' purposes, I am actually going to really cut back on carbs. (Only for the interim. NOT a great long-term plan to lose weight overall...but it has killer effects on leaning out to get that cut look.) See, I am also entered into the Beachbody Challenge! I'm hoping to win something, if not the $100,000 next year. For me, deadlines help me reach my goals. I am always looking for something to serve as a motivational tool. So this P90X2 coming to me soon...and the Beachbody Challenge (which is taking entries from now until April), are both serving as catalysts in my fitness life!

Just thought I would give you an update & to remind you that I'm here for you. I do my best to walk the walk. If I am to encourage others to watch what they eat & eat the right things, as well as work out - I better do the same right? Hope you catch the vision for yourself...and flex to get fit!!!!"

Hammer Down thru Halloween!

Halloween is around the corner...isn't it?

The seasons have changed overnight in Bakersfield, CA again. We had 100 degree temps a couple of weeks ago, and now a week of clouds and rain is upon us.

The fall is here! Time for pumpkins, leaves....

and trick or treating.

This is the time of year that you cannot walk into any store without being met by isles of candy!!! All of it, the chocolate mini-bars, M&Ms, KitKats, Candy Corn, all of it!

Now for some, this is no problem. For me, I know NOT TO BUY IT! Couple reasons, one being the rule of: Don't bring temptation into the house. The other, cavities are too costly for me & my kids. So I will wait until the afternoon of Halloween to buy 1 bag of candy in case the costumes show up at my door.

So why title this hammer down? Because for some, this is the beginning of the holiday season that can easily derail and bring on the weight. So these next 4 weeks, you've got to really zero in on your goals of working out your 3-6 days/week and sticking to the eating plan.

Here are some tips for avoiding candy:

1. Don't buy it until the day you're giving it out.
2. Give it all out.
3. Throw away, in the outside can, when the lights go out.
4. Have your kids pick their 3 faves from their bag of candy from going door to door & throw the rest away.
5. AT ALL COSTS: Get rid of the excess candy from Halloween.

I know, I'm being a Halloween scrooge...but do your kids really need all that candy? Do you? Your husband?

Here's a creative-thoughtful idea for the whole family: Wrap it all up in cute Halloween paper/cellophane bags & take it to the Homeless Shelter for the kids there. They have nothing & a little Halloween treat will bring miles of smiles. Whatever you do, get it out of the house!!!!

Hammer down on your hard work & efforts.

Do your best & STAY AWAY FROM THE CANDY!

The Jar of Kids' Food

Loving the response I am getting from my friends on FB from this. And I appreciate the evaluation of 'food choices' for my kids that I am receiving.

However, the main point of the video originally was for me to get an idea of why it is so hard for me to drop a pound or two when I feel like I'm trying my best. I found that I wasn't quite eating the # of calories I was counting. I was counting MY meals...but not the bites I take here and there of my kids' food. For example, I haven't been counting the calories in the chickey-nuggets I eat when: I test if they're too hot, the bite I take as I clean up their plate, and the last bite on the cookie sheet that I take so that I can wash it.

This is a typical day of how I take 'mindless bites' of food, not necessarily a typical day of my kids' meals. This is obviously why I am not dropping the weight I feel I should be with the intense workouts I do.

However, as a response to some of the comments from some fb friends, I thought I would explain a little about the food choices in my jar & for my kids, just in case you are concerned for their health. :)

• All foods were cooked at home, while many receive similar foods from drive-thrus, deep fried. (see the following...)
• Most kids do eat this stuff DAILY. And they eat it from McDs as the chicken nugget kids meal: 6 pc. chkn nugget: 280 cals. & small fry: 230 cals. for a total of 510 cals. (before you add the Hi-C drink). My chicky-nugget home version total: 270 cals. (just btw). Use this as a meal at home as an alternative for your Micky-Ds kids!
• My kids don't like potatoes anyways (mashed, fries, baked, period). Just trying them on 'em again to see if they will even start to eat potatoes...Potatoes (baked) aren't bad and have vit. C in them, did you know that?
• My 4 yr. old will not break 33 lbs. and I am constantly catching flack on how skinny he is...adding fat to his diet is an interesting task when he doesn't like red meat, can't eat cheeses, and you can only have so much egg yolk. And the overall goal is to eat healthy & he's a typical, picky-eater 4 yr. old. (I am open to suggestions always...)
• I cannot serve noodles daily - their fave food, which they had spaghetti the night before. (And we don't do Kraft Mac & Cheese, actually because of the color they add. I make a home version w/out the cheese.)
• The baby doesn't eat beans. (BTW, I am honestly preparing 3 meals on a typical night.)
• And the jar did not contain the healthy items I served them throughout the day: cauliflower, honeydew melon, bell peppers (that they actually filled up on at dinner), peaches, and spinach (on the sandwich). (Why would I want to stuff those healthy foods in my mouth?)

I do appreciate the concern over what I feed the kids from a couple of viewers. I am open to a list of foods that are healthy and have more variety that will help my 4 yr. old gain a couple of pounds.

(Side Note: Being the open/honest person I am...I will share an observation: I now realize the reason many avoid being transparent in general is because of the scrutiny they will receive. This is why I continue to be transparent in things. People need to be freed up & educated at the same time. This is a whole other topic on another day.)

For those of you wondering what my response is re: and missed the video I posted last night...here it is.

 

Don't feel bad if these are what you eat daily...many do. The goal is to make the healthiest choice as often as possible. People don't plan accordingly. People can't always afford the best foods, 100% of the time. Do your best as often as possible...and soon, the weight will drop. That's my main point! Enjoy!

Don't be afraid!

When you're working out...don't be afraid to push yourself!!!

There is a difference of pain leading to injury...and then there is discomfort leading to transformation.

There is a point in your workout where you have to just push harder, breath harder, and let yourself sweat. I think that we get to our 10 reps & we're done, but it is nearly effortless - stop it! You are not changing your body, your muscles or physique when you are easily doing 10 reps.

Let's use curls for an example. Last week during my arms workout, I was doing 15 reps of 10 lbs...this was not challenging. I got heavier weights (actually blessed w/ them)...and today, I was doing 10-12 reps of 15 lbs. That was hard.

The key is to 'reach the point of muscle fatigue'. If you're using weights, that place where you can't do any more without getting all squirly.

If you're doing cardio, go as long and hard as you need to, to get a good sweat. If you're walking on the treadmill and you're chatting comfortably on the phone or with the person next to you....nuh-uh! None of that. I want you to kick up the incline 1-5% & the speed a couple notches. I want you breathing hard & sweating.

When you're working out - work out! You've designated that time to change your body so do it!!!!

I'm in the midst of week 3 of my workout program. I'm keeping 4 lbs. off. (This is good, because I fluctuate soooo much (because of my eating)). And since I'm doing this, I might as well do my best, right?

Just to let you know, I've really cut bars of all kinds out. No protein bars, Fiber 1 bars, etc. for me. While these are great for some people to use instead of reaching for the chips, candy bars, and burgers...these bars have become like candy for me. Eating 1-2 a day, as a snack...after a meal is not what will lean me out. So I too have to make changes to change my physique.

This was me, February of 2010...just about 19 months ago. My waist was about 35 inches I believe.

I was 6 weeks postpartum & 159 lbs.
I did NOT want to take this picture either...but I did because I knew it would be a piece of the puzzle that tells people where I came from!!!



Yes, this pic was taken at 5:47 a.m.


Here I am at the end of August, 2011. I'm 131 lbs. in the pic, my waist 29.5.

This is post-Insanity. 67 days of crazy cardio conditioning. I did not execute every move, every workout, but I showed up daily (6 days a week) and put out the effort. It was hard work...and I'm here to prove to you that

HARD WORK PAYS OFF!!!

IT IS POSSIBLE!!!

Now, my personal goal is to really build muscle & see it!!!!  I've got to eat lean and enough protein, but watch the fat & carbs to lean out. My goals are my own personal ones. I'm not on a huge weight loss plan. But as I am pushing myself with my intense cardio, sweat dripping in my eyes, drops of sweat all over the floor, I know that I will get the results I want.

It's all about making a commitment and not being afraid to keep it! You're body will love you for your determination...and after time, you will have more motivation because you will see the pay off!!!

So don't be afraid to get crazy intense with your workouts. Change comes when you push yourself!!!!

"Admitting the problem is the first step...."

One thing I've always believed, but may seem cliche, is that 'admitting you have a problem is the first step'.

Are you broke? Then do you have an income problem, or a spending problem? Where the problem lies, there is a solution.

Are you bitter? Do you have a forgiveness issue, an anger issue, are you controlling and mean, and anyone who doesn't let you bully them around - you grow bitter towards?

Are you overweight? Do you have an eating problem? A lack of exercise problem? Or both? Where the problem lies, there is a solution.

Many tell me they want to lose weight. But not very many know where to start. I always start with asking the person, what do you eat? What are the big-offender foods? When people make lists of what is going in, then the fog is lifted off the problem and people see clearly.

Perhaps you don't think you make unhealthy, food choices. Here's my suggestion, WRITE EVERYTHING DOWN THAT YOU EAT for a week. Every bite. Don't worry about calories up front, just figure out what is going in. Write the size (ex. large, medium, or small fry...don't just put 'fry' since there is about a 150-200 calorie difference per size). Write the food.

Then after the week, you can review what you ate that you didn't need. You would be surprised.

Then, if you don't exercise at all. Why? Is lack of time a factor? If you believe so, then here's where I would suggest that you track your time. Track how long you talk on the phone w/ friends catching up, gossiping. Track how much time you are on FB/Twitter, just going thru to stalk. Track how much time you spend watching t.v. a day/night. Then I want you think about how those sedentary activities are affecting your life, and how if you traded just one of those activities w/ brisk walking/jogging or a workout dvd, how much less would you weigh?

It's not rocket science really. All you need to do is CREATE A CALORIE DEFICIT!  You can do this by eliminating 1 bad food a day + adding 30 min. of activity/day...at the start.

So tell me, what is your problem? And what is the solution?

One serious PIGGY!

So yesterday's questions from my FB post were these:

Where did he start?

• Dave's weight loss pursuit started at 425 lbs. He was a 4X Hanes T-shirt...pushing into a 5X with a 48" waist. He only wore t-shirts & shorts from Wal-Mart because the plus size clothes at CasualMaleXL were too expensive.

How serious did he have to be to make progress?

• Dave gave up all the bad foods. He was a frequent pizza eater, hamburger & fry kind of guy. Mounds of ribs, bowls of chili beans w/ a side a of mac salad at bbqs. He loved those super burritos filled w/ beans, rice, meat, sour cream, and cheese. 
• He says, "the pain had to become greater than the pleasure"...and after plantar fascitis developing in his feet, and his blood pressure moving up a bit...he realized that his weight was beginning to affect him physically, beyond just being big. Doctor visits were nearing his list of 'appointments for the week'. 

What simple things did he add to see progress?

• He first began with measuring out his food and keeping track of points as we did our home version of Weight Watchers. 60 lbs. came off in 6 months.
• Cutting fried foods, pizza on the weekends, drinking more water, and not eating whatever he wanted at family bbqs.
• Once he plateaued - working out was the next step. 

What things did he have to sacrifice?

• He sacrificed going along w/ what everyone else was eating.
• For a couple of holiday seasons, while everyone else was having stuffing, mashed potatoes, sweet potatoes, pumpkin pie - he was eating his lean meat and veggies.
• Once he started working out, he sacrificed fun in the eve to sleep to get up at 4:30 to go to the gym.

How do you keep yourself motivated for such a long weight loss goal?

• Dave's #1 motivation was for Daniel, our 1 yr. old (at the time he made the commitment) to never know him as an obese dad.
• Then for the journey...and what kickstarted it overall: PRAYER!

The power of a praying wife is an amazing motivational tool in a marriage. When you see your spouse committing a behavior that you disagree with, does not glorify God, and puts his life in jeopardy, you better believe that prayer will work. I believed that it was not God's will for my husband to die young from preventable disease. So I prayed.

My prayer journey started as soon as he put weight on in the first couple months of our marriage. I prayed that he would have the desire to work out again, that he would have self-control. That's why when he said he needed to do that 'carb-depletion' in May '06 - I joined him. Because I realized, as I am praying and Dave is showing desire, I, his help-mate, needed to FULLY SUPPORT HIM!

Because I ended up pregnant in the midst of that, I could not continue on w/ the no carb/protein-fat only diet...and it seemed to go downhill with his eating from there. Fortunately, I did NOT give up. I prayed for 2 years for David to have the desire to lose weight...among a ton of other things, I prayed:

• God give David a love for his family that he refuses to eat himself to death.
• God give David the self-discipline to say 'no' to bad foods.
• God give David the desire to healthy and fit.
• God convict David when he wants to binge eat bad foods.
• God send people into Dave's life to speak to him about his weight (since he's not receiving from me.)

As a response to my prayer, toward the end of '07 after we had Daniel...a friend of David's went to him, with tears in this man's eyes, and said, "what are you doing to yourself?"..."I don't want to see anything bad happen to you (death) because of your weight!"...and then his friend just left, crying. This got Dave's attention because his friend was a man of few words, so when he spoke, Dave listened.



"Big"...is an understatement...as Dave looks at
this pic now...he says, "Dang, I was huge!"

Immediately following this conversation, another good friend of Dave's came to him and asked, "Man, Dave what are you doing? You're getting big buddy..." These were friends speaking truth in love...and were greatly used by God to get Dave's attention.
It was after these friends reached out to Dave that he realized he had to do something...and he began to take ownership of the idea that he HAD to lose weight...or else. Or else, he would die at a young, premature age from preventable disease.

At the beginning of '08, he had a couple of family members who started going to Weight Watcher's meetings, and Dave saw how easy they were losing weight...just by portion control. Since I was persistently & fervently praying...I was eager to join him when he showed the desire to start measuring out his foods.

I'll never forget...it was Easter '08 and I said to Dave, "So I have to know what you weigh to come up with the points you can eat..." His response, "Okay, I will tell you...but you have to promise me you will NEVER tell ANYONE..." I gave him reassurance that my lips were sealed...and then he said:

 "I'm about 425 lbs."

I had never known his weight before...tears welled up in my eyes...and I said, "Dave, this is a 911 emergency that you lose weight babe...we have to do something NOW!". The next day, we BOTH (since I had baby weight to lose) started measuring out our food & counting our points...and the lbs. started to drop for both of us.

My Husband's 200 lb. Weight Loss Story!

Check out his blog @
http://www.thislittlepiggywenttothegym.com/
for some Before & After Pics!

Many of you know Dave and knew him as a 300 lb. man...and some knew him as a 425 lb. man.

Sharing Dave's story is heavy on my heart. Perhaps it's to discourage the HOLIDAY BULGE. Perhaps it's to discourage the PROCRASTINATION.

Or maybe it's to ENCOURAGE YOU

that no matter how much weight loss you have, it's possible!!!

I'm going to start from the season I met Dave and our friendship days. The days that he was doing that dreaded Atkins, fat & protein/low-carb diet. The meals we shared: salad w/ ranch, fried chicken & NO FRUITS, little veggies.

I'm going to recap what happened the season we got married, when I got pregnant and how a 285 lb. Dave went to 425 lbs. w/in a 9 MONTH PERIOD.

Then I'm going to share the year that things changed when our first son was born. How the desire in Dave's heart was for Daniel to NOT know him as an OBESE DAD was so strong & was his motivation.

I will share the journey from Weight Watchers, thru Trainer Tom...and up to now. We are going to be transparent on the struggles...and how people who told Dave he was getting 'too skinny' had adverse affects on his motivation.

One thing I've learned is that for the obese person - FOOD is the drug. They have an addiction. They have overcome it...yet it still wants to haunt them and creep back in and take over. But if you have the mindset that you are NEVER going back, and you let people help you - YOU DON'T EVER HAVE TO BE BIG AGAIN!!!!

I'm excited to share this info! As a wife, the role I played will be shared as well. When a man & woman get married, the 2 become 1 - And I had an active position as Dave's helpmate to help him reach his goals. I am going to share how I continue to be that voice of reason, truth, and encouragement in Dave's life. We're in this together - join me as I share!

I hope you join me as share this story of a real weight loss struggle and the truth of what food can do to a life, a marriage, and a family! Join me in this journey, as it is my hope that you will receive truth to motivate you to lose weight, yet give you the hope that it is possible!

Happy Monday!!!!

I am a person who loves seeing results, whatever it is! I love seeing $$$ in the bank, a clean room, empty laundry baskets, people loving on me (healthy relationships), and 'down 1 lb.' on the scale.

Love seeing pics of myself &

seeing that my hard work is paying off!!!

We did the Fit Test just 3 times, (didn't quite follow the directions.) Had the thought "I just want to get in & get out"...but, I'm guessing I would've pushed myself harder during my workouts & each Fit Test, if I had done them more often. This is why it's important to follow directions, right?

This week marked the end of the Insanity program for Dave & I. Below are my ending results compared to the previous 2 tests.
FIT TEST RESULTS & IMPROVEMENT:

Exercise/Move                         June 25th               July 18th_____Aug. 22nd
Switch Kicks                              80                           88                         94
Power Jacks                               50                           65                         39
Power Knees                             106                         103                       102
Power Jumps                             34                           40                         42
Globe Jumps                              12                           18                         12
Suicide Jumps                           17                           21                         19
Push-Up Jacks                          13 (knees)             20 (feet)               19 (feet)
Low Plank Obliques                 56                           82                         70


(Each move is all done w/in 1 minute. Similar to a drill. Some numbers are better, some the same.)

This program really strengthened my upper body. This is a great regimen if your goals are to:

• Totally condition your entire body
• Increase cardio ability
• Tone your body (especially upper)
• Get your core in shape

                                                                                                                                                                               
One thing that stands out as a difference with my body is my arms. I didn't do any lifting of weights, yet my biceps appear bigger, my shoulders are more defined.

I dropped 8 lbs....but kept off 5. :) My goal was to COMPLETE the program remember? Love the results I got w/ this for sure!!!!!

This week we start our TurboFire week. I really missed it.

It's so important to find a workout that you love,

that way you don't have to work extra hard

to talk yourself into working out!

You just want to!!!

Let's start a revolution against being overweight & obese!!!

Spoke to a gal this week (who reads my blog...thanks!) And she was sharing with me that she is doing this 500 calorie, veggie/fruit diet. Something called the HCG or something diet. She began her story with "...you are going to kill me".

I love that you all realize that I am all about a long-term plan and really making life-long changes. I am adamantly a NON-supporter of quick fixes and fad diets. Why? Because I have seen the obese/overweight person struggle with dropping weight fast...then gain it back. I've seen them deprive themselves of nutrition & a year later (or just a few months),  they end up back where they started. It simply breaks my heart!

My question for her was this: how many years have you been trying to lose weight w/ quick fixes/diets? Her response: 5-7 years!!!! (What if she had stuck with a plan for that long with support and accountability, plus a workout program & great nutrition?)

Here's what I've seen: every attempt that most of you try is short-lived: 1 week, 2 weeks, 1 month, maybe 3. What happens? You go on a crash diet for 2 months and then go back to the way you used to eat....The goal is to KEEP OFF THE WEIGHT!

It's basic math. No matter what you try, if you eat more than you need, anytime - you will gain weight!

Here's one of my pet peeves with the quick fixes that do not promote exercise (i.e. lap bands & gastric bypass surgeries) - you lose all that weight & then YOU'RE FLABBY! If you were to go on the diet you have to after the procedure, BEFORE, you would lose the weight! You could starve yourself & drop the 60-90 lbs. in 2 months. Think about liquids only for 4 weeks or so???? I'm being passionate again, but when I read stuff like the following, you should understand why.

ScienceDaily (May 26, 2007) — Katalin Juhasz Pocsine, M.D., associate professor in the UAMS Department of Neurology, is lead author of the study, which was published online May 22 in the medical journal Neurology. The study concludes that patients who undergo gastric bypass surgery, also known as bariatric surgery, are at risk for long-term vitamin and mineral deficiencies and may develop a variety of neurological symptoms.

(Which by the way, Shakeology is so dense w/ nutrition, if you've had the surgery, this can help you feel great. In fact, anyone who wants to feel great, long-term should try this! Go to: www.shakeology.com/JenniferMorin to see what doctors say, the green superfoods, and ingredients that are truly life-changing.)

So I asked my friend, "What if you had been sticking to a workout program and a nutrition plan that was easy to manage for the last 5-7 years?"

Do you see where I'm going with this? Until you accept the fact that you have to give up the unhealthy foods and you must exercise to have optimum health, you will struggle.

I don't want to see you go up and down with your weight. I don't want to see you struggle with keeping the size 5 jeans and size 13 pants in the closet, "just in case you go back". I hate watching the emotional battle within you.

I want to start a revolution of people making their minds up ONCE & FOR ALL that they are NOT going back to being overweight. I want people to make their minds up that they are going to exercise regularly for a toned and healthy body, healthy lungs & heart. I want people to decide that food will not be master over them!!!!

Are you ready to join my revolution & stop the obesity!

Stop the battle with weight!

Stop the up & down, yo-yo eating/living!

Let me help you!!!!!

Email me: jennifermorin@beachbodycoach.com

FYI:  I am working out my schedule to offer 2 workouts/week in my home. I'm working on a Fit Club here in NW Bakersfield, CA for an evening too! So I'm going to make myself even more available to help you, support you, and encourage you!!!! Message me to get put on the list so that you can be the first to be emailed with the start dates & times!!!!

What makes me happy....

Do you know what makes me happiest about? It's not what you think.

I have known and worked for successful people with a lot of money, and that has never impressed me. Their 'fancy stuff' has never excited me. I'm happy or glad for them, that they can have the things they want...but in my soul, I do not long for that.

As a result, I cannot get driven by money.

I cannot get driven to 'chase the dollar bill'.

I know that I need cash to live, I have bills, we have a plan to save for retirement, college funds, and emergencies. We have goals to give and give more to the needy, our church, and other ministries. But to have an abundance to spend on 'whatever I want'...that just isn't attractive to me. I sit and try to visualize myself on a fancy vacations...and try to get driven to 'have the numbers'...but that's stressful for me to do because it's not natural for me, it's not who I am.

Do you know what drives me? Do you know what truly makes me happy to core?

• Seeing marriages prosper because the 'overweight spouses' have gotten disciplined and are taking care of themselves.
• Seeing the overweight population (young & older) get off and stay off the blood pressure/cholesterol/diabetic medicines.
• Seeing my mom give up smoking to save her lungs & give up sodas to save her kidneys - and ultimately prolong her life w/ better quality.
• Seeing parents make their kids eat veggies & put the chips back on the shelf for their health's sake.
• Seeing moms get their waistlines back after having kids.
• Seeing husbands impressed with their wives' efforts at working out & cooking healthy meals.
• Seeing people set free from the bondage of their food addiction.
• Seeing people give up junk food & excess alcohol because it's just not good for them.
• Seeing people reach their weight loss/fitness goals.

It's an outward focus on YOU. You doing what you say you're going to do, makes me happy. You giving up the bad & chasing the good, makes me happy. You letting me help you when you are finally ready, makes me help you.

Continuing on with my own workout program and eating plan TO INSPIRE YOU is what drives me. Seeing you succeed is what motivates me...I hope that I motivate you to succeed. Let's creat a CYCLE OF SUCCESS with our health....we'll all live longer, more fulfilling lives!!!!

Exercise is the place to start!

For those of you who really struggle w/ food. Let's take our sights off the food, the calories for a bit...instead of obsessing and freaking out over the food you 'can't' eat...Let's look at what you can do that will still have a positive effect on your weight loss efforts!!!

EXERCISE!!! EXERCISE!!! EXERCISE!!!

Today, I want you stop focusing and beating yourself up over what you eat. (I'll do that for you...j/k). No really, let's put all the focus on exercise. For some of you, food really does have you in bondage and so the task of 'staring a diet plan' is daunting...And so the stress over it, makes you want to eat more - totally counter-productive.

So let's set a new goal today! Today is August 1, 2011.

It's Monday morning. No more procrastination.

Today, I want you to begin some kind of exercise. If you have not worked out for over 6 mos. or longer, I want you start walking every evening, for 15-20 min. The strategy here is to build time into your schedule for working out. Now, when you are up to a solid 5 days of 20 min. each day, I want you to bump up the time to 30 min. Then 45 min.

Once 45 min. is easier, I will then ask you to jog for a couple of minutes, then walk 5...jog for a couple min. and then walk for 5, up to 30-45 min.

Then...(you know where I'm going right)...you'll jog for 5, walk for 5, jog for 5, walk for 5, building up to 45 min. at a time.

Then the day will come and you will be jogging for about 5-7 min. and walk for 2-3 min. and so on.

The key is to always be changing it up. Putting your body in an environment to change. This will build up your cardiovascular limits, and eventually, you will be able to jog for 30-45 min.

Now if I was to say, go jog for 1/2 hour NOW...you would fall over out of breath. So that's NOT what I'm asking you to do. (Disclaimer: always check w/ your physician before starting a new exercise program.)

The goal is to commit to NO LESS than 4 days a week of walking for no less than 15 min. each time...preferably 20-30 min.

Who of you who is reading this will make this commitment TODAY????? Message me today and let's set out on your weight loss journey NOW!

Have you found YOUR MISSION?

This last year has been full of self-evaluation and personal development. Making decisions and pursuing them. Creating to-do lists daily and checking off action items that get me closer to my goals. Ridding my life of obligations that do NOT move me toward my goals. Pursuing relationships to help others and their families. Prioritizing my husband, my kids, and my home, but not giving up on my dreams and losing my identity in the process.


Get your's cheap on Amazon!

One book that is currently shedding light on who I am is Personality Plus by Florence Littauer. This is a great book to grade your strengths and recognize your weaknesses. This is something we all should do. Our relationships will grow and prosper when we realize what is part of our personality and what we need to work on.

The more you know about yourself,

the more of an impact

you can leave on this world!

And that's what I want to do.

Most of my posts and a blog entries focus on health and fitness, but there is more to me than that. I am a person of honesty, transparency, integrity, hard work, responsibility, and strive to have self-discipline in every area.

In addition to those, I am passionate. I want to help people so much that my heart breaks because I often find that I want more for people than they do for themselves.

A couple of weeks ago, I signed up people for a challenge...over the next 8 months a handful of my friends will have the opportunity to qualify for a grand prize of $100,000. Yes, there is recognition for the 'coach' that helps them...but something else brought tears to my eyes.

See, I have people in my life that have to get their health back. There are major health consequences for them, if they don't. So the reward for me truly is that in 1 year from now, my friends will transform their bodies through diet and exercise...and will get their health back in the process. This will give them more time with their loved ones, more energy for the kids/grandkids, their marriages, their careers, and their ministries. I get to cheer them on to do more, be more, and live longer!!!

I wouldn't be here, if it weren't for dreaming. After walking along the side of my husband (http://www.piggywenttothegym.com/) on his 200+ lb. weight loss journey, I have such a huge heart for obese/overweight people. My heart aches when I hear people share that they feel that will be big forever or they can't even start to lose.

I told my husband a few days ago that I want to go down in history as the Mother Theresa of Fitness. Now, while I am not Mother Theresa...(she was amazing!!!) - my thought is that I want to help as many people as I can lose the weight that keeps them in bondage. I want to help people break free from the lies that they "will be like this forever". When I die, I want a sanctuary full of people who I helped lose weight. Instead of a slideshow of pictures of me...I want a slideshow of people's 'Before & After' pics. I want to have a mass of people at my funeral, who have lost a massive amount of weight.


Every meal served w/ veggie/fruit!

I don't know, I'm dreaming. But while I pursue those dreams, I am also teaching my own children how to ENJOY exercise and make healthy food choices. It is true that my oldest will blurt out in public somewhere, "Look momma, they're eating junk"...and it is true that I cannot reach for a diet soda since he is patrolling me...But I have so much peace & joy that my kids are growing up withOUT hardening of the arteries...(since many 3-4 yr. olds are developing that from all the kid's meals they get). And they are making their own healthy choices at such an early age!



Daniel, workin' those legs!!!

I'm also teaching my kids that we take care of our bodies to serve others, and for longer. Without our health, what can we do for God, what can we do for others, right? And serving others is a priority to me. Helping people is something that my boys will learn.

Taking our eyes off ourselves
to help others will bring a life of contentment and fulfillment.

And that's what I want my kids to learn.

You see, being a coach is not for any amount of money really, being a coach is all about having tools to give people to help them live longer and have more fulfilling lives with their spouses and families. It's all for you!!!!



I made these & have them up
in my kitchen!!!!

Perhaps today was all about downloading my passion, my mission, my heart. I hope that somewhere in our relationship, I have inspired you to take better care of yourself.

You only get one life. You only get one body. Take care of both of them.

EAT TO LIVE & YOU'LL LIVE LONGER!

Measurable Results!

I am a person who loves seeing results, whatever it is! I love seeing $$$ in the bank, a clean room, empty laundry baskets, people loving on me (healthy relationships), and 'down 1 lb.' on the scale.

The FIT TEST that you do every couple weeks with the Insanity program, shows you that you're improving & I love it. Today is the beginning of WEEK 5. It is suppose to be the beginning of recovery week, but I wanted to start it off w/ a little 'report card' of our improvement. To stay transparent & accountable, I will list my numbers from the first week of starting Insanity...and will list today's results.

FIT TEST RESULTS & IMPROVEMENT:

Exercise/Move                         End of Week 1-June 25th                   Start of Week 5 - July 18th
Switch Kicks                                      80                                                88     (+8)
Power Jacks                                       50                                                65     (+15)
Power Knees                                     106                                               103   (-3) ????
Power Jumps                                      34                                                40     (+14)
Globe Jumps                                      12                                                 18     (+6)
Suicide Jumps                                    17                                                 21     (+4)
Push-Up Jacks                                   13 (most on knees)                        20     (+7)     (on feet too!)
Low Plank Obliques                            56                                                82     (+26)


Now What?

Now, in just another 2-3 weeks, I will reevaluate myself again. This is a great gauge that serves a purpose. One, I see that I am physically changing/improving w/ strength and endurance. And two, proves that this program works.

Another way that I know that I am doing something right - I am down 5 lbs. It's always a challenge for me to drop weight once I hit 134/135. I think it's a mental thing. Since my original goal was to 'get below 137 lbs.', I seem to get stuck at 134...maybe 133...then I go up a pound or 2. This was my original goal - I  wanted to weigh in at this weight because that's what I weighed before I got pregnant w/ boy #2.

Now, I'm wrapping my mind around getting down to 127 lbs., since that is the lowest weight I've ever been in my adult life. I think I was 21 or 22 years old, (12 yrs. ago) when I weighed that...and I did it the WRONG way of using Hydroxycut!

Now, I'm 34 & I'm doing it all-natural. Through diet & exercise! Healthy foods, no artificial/stimulant help! I do have people asking me 'when are you going to stop losing weight?'...Their question needs to be "when are going to stop taking on ridiculous challenges?"

(Next challenge may be the Volkslauf. I keep toying with the idea. And I've got to make a decision very soon.)

So, I think the answer to that last question is "NEVER". Because as soon as we stop taking on challenges - we stop growing! And who want to stop growing???? NOT ME!

Dave's Dinner Requests

Many of you will be doing your grocery shopping this weekend. Check out these meal ideas we put on our menu this week!!!! Prepare for success & buy healthy foods this weekend!!!!

You ever go on a diet, you learn the right combo of foods that work in helping you lose weight? You can easily get in a rut of eating the same thing over, and over, and over, and over, huh? For me personally, food doesn't excite me. I'm an 'Eat to Live' person, so for me...I can eat the same thing over and over and not get bored. In my mind it's: egg whites + spinach + tuna + chicken + broccoli + apple/peach/banana = weight loss. And when that's my main goal, that's what I eat.

However, for many, you're all eating fast food, or fried stuff, a ton - a ton of carbs. The benefit of your situation is that whenever you do something different, you're going to get results. Your disadvantage IS your advantage. 

Here is a list of a few dinners that Dave requested yesterday, as I was working on my grocery list. (Note: Dave was saying...'can we please eat something else other than chicken or do something fun w/ chicken?' I responded, 'Like what, a thick fatty steak?' Him: 'No...But I'm tired of chicken'...I said, 'okay....then we need to eat fish, lean pork loins, super lean ground beef...turkey maybe.' (SEE PICS BELOW!)

And so the following is a list of meals (lunch or dinner) we came up with:

1. Turkey Burgers - check the fat content on these, one patty of the turkey burgers at Costco is 200 cals. each. Have w/out mayo & cheese, but put all the fresh veggies on it you can. We will eat these on the Thomas mini-bagels or the sandwich thins.
2. Zucchini Sauce over chicken w/ a dark green salad - Chop up zucchini fine and sub it for the meat that you would normally put in your spaghetti sauce. Measure out the serving of sauce to track calories.
3. Fish Tacos on the super thin, low-cal corn torts. I get the 'Hake' at Costco for this, it's a lean fish, white, cooks up nice to put in a taco, top w/ cabbage or lettuce, tomatoe, onion, hot sauce. Serve w/ 1/2 cup of pot beans/black beans.
4. BBQ Pork Loins w/ veggie kabobs - (This is a weekend meal since Dave will be bbqing it up.) Get the leanest pork loins (cut off any fat that's on the edges), brush some teriyaki sauce & season. Then put some pineapple, mushroom, grape tomatoes, purple onion, bell pepper on some skewer sticks, brush those w/ some teriyaki sauce & grill. Yummy!
5. Black Bean Chicken Salad - Plate of dark green salad, tomatoe, onion, bell pepper, a little finely chopped up jalapeno, cold corn, 1/2 cup of black beans, chicken breast chopped up...top w/ some salsa, (Fresh & Easy has a great Mango Salsa we love on this salad).
6. Good 'ol BBQ chicken w/ 1/2 cup of brown rice & veggies - You can serve this all seperate on a place, add some soy/teriyaki sauce for a stir-fry style bowl, or grill the veggies. Veggies can be anything that is a veggie: broccoli, carrots, corn on the cob, green salad (very low-cal dressings), medley of veggies, mushrooms & tomatoes cooked up together w/ some onion comes out yummy together...squash sauteed (no butter, I use Pam Spray, then add a little water so the veggies don't scorch).
7. Chinese Chicken Salad - greens, purple onion, slivers of carrots, mandarin oranges (rinse before using), slivered almonds, and chow mein crunchy noodle stick/twigs. I get a Paul Newman dressing, low cal, Sesame Ginger only 35 cals. for 2 tbsp. (You can cook your chicken up in the dressing too, to add flavor).
8. Zucchini Pizza - (The P-word, I know....) But these are made on those Flat-Out wraps. I got the 'Light' ones at Target, I think they are at the Super Wal-Mart too. (90 cals/wrap). Dice up zucchini/squash, sauteed, put in your fave spaghetti sauce...spread over the flat-out wrap (spray the back of the wrap so it won't stick to the baking sheet)...measure out the low-fat/low-cal cheese, add some purple onion, dice up some turkey lunchmeat/ham, add bell pepper, tomatoe, mushrooms, whatever veggies you like on a pizza. Bake it for 10 min. & voila: Healthy Pizza - should come in around/under 300 cals. if you keep everything light & measured out.
9. Quiche for Dinner - use mostly, if not all egg whites, add all the veggies you like: tomatoe, mushroom, bell pepper, broccoli, onion, spinach - you can add some diced up lean ham if you want...& bake. Serve it w/ salsa.
10. Egg White Burritos - add the some of the veggies listed above, except scramble it all up together. We eat the low-carb, high fiber wraps by Tortilla Factory at Costco for burritos. (Only 80 cal. per tort...compare to a typical, white tort...those clock in 120/150...all the way up to 200 cals. each).
11. Tomato & cottage cheese wrap - w/ cholula, add lettuce in the 80 cal. tort - add a big dark green salad or your fave fresh veggies on the side.
12. Good 'ol turkey sandwich - made on the Thomas Mini-Bagels (I get mine in bulk at Costco, but they're in most grocery stores). Turkey, lettuce, tomatoe, pepper rings, pickle, purple onion, NO mayo or the light mayo MEASURED OUT! Serve w/ crunchy baby carrots, salad/veggies, or some fresh melon (but don't eat 1/2 of the melon unless it'sa small cantalope or something.)
13. Taco Salad - without the taco shells! Dark greens w/ lean ground turkey/beef, then all the fresh veggies, maybe a little low-fat cheese.
14. Veggie soup - w/ sandwich or veggie soup w/ chicken chopped up in it...scoop of pinto/pot beans. Veggie soup: cabbage, onion, celery, carrots, squash cooked up w/ minimal salt. Eat alone for lunches too, add to main dishes. Great little side dish to get the scale moving downward!

These are just the ones we came up with yesterday. But really, w/ any lean meat - you can create your own salad or stir-fry, add to any low-fat, veggie based soup.

I hope these help get some healthy variety into your kitchens. The benefit is you make all this at home so that you control what goes into it! Measure out your portions when it comes to sauces/condiments/dressings. Prepare food w/out adding fat as much as possible,

We also decided on Saturday mornings, we will prepare a platter of fresh veggies: broccoli, carrots, fresh squash, fresh mushrooms, etc. I like to use low-fat cottage cheese as a dip. I add onion powder, paprika, and some pepper to give it some flavor. If we take the time to prepare fresh foods, we will eat them!

Prepare your foods and eat at home as often as possible - you WILL lose weight when you make these changes!


Hake w/ 1/2 cup brown rice & fresh broccoli



Black Bean Chicken Salad w/ Mango Salsa

Quick Meal: Turkey Wrap w/ side of Cottage Cheese

Metabolism - The rate of calorie burn!!!

Metabolism. We hear the word all the time, what does it mean. This is the rate at which your body burns calories. The higher your metabolism, the more calories you burn...the lower your metabolism, the less calories you burn. We all want to be at a healthy weight, right? You doing your part in getting your metabolism up and running at a speed that is healthy is key to you achieving this.

There are potions and pills that can temporarily boost your metabolism, no doubt. The downfall, when you stop popping the pills, your metabolism crashes & you gain weight - totally counterproductive, right?  After doing some research, here are some things that are natural that you CAN do to help your metabolism stay revved up:

1. Eat often. This means DO NOT SKIP MEALS. Somewhere we got caught up in thinking the less we eat, the less we'll weigh. I have experienced weight loss the first week or 2 of cutting calories drastically, however, my body is smart, so it goes into 'calorie-conservation mode' and stops burning as many calories as it was that first week, then I hit a plateau, then I'm stuck. I have to take drastic measures of exercise, while adding calories again...I have to be fine w/not dropping weight for the time it takes me to get my body back on track. It's a short-term fix, but the long-term effects are not worth it. Eat breakfast, lunch & dinner, w/ a couple snacks. Remember, nutrient-dense foods, lean & packed w/ nutrients are the best way to go!

2. Work out. Two types of training that will really boost your metabolim are: Strength training, which builds muscle and as fitness expert, Chalene Johnson says in her Turbo Sculpt workout dvd, "The more muscle you have, the higher your metabolism is, the more calories you burn when you're just chillin' out". Another style of training, (which is what Dave does at the gym each day) is interval training. This is where you run your fastest for 1 minute, jog for a minute, run your fastest 1 min., then jog...do this for your "20 min. cardio time" and you will see a significant change in the number on the scale. And then when you've got the stamina, step it up to 30 min. You can also use this idea on a bike, a stair climber, any machine. However, you don't even need a machine. Find a hill & run up as fast as you can, then climb down, run up, then down.

3. Other things. Other things that can help: sufficient water intake. Drink that water!!!!! Green tea has components in it that boosts your metabolism. It's also deliscious & a great substitute for coffees & black teas that are super high in caffeine (which can dehydrate you & leave you tired/lethargic). And make sure you're taking your vitamins. B vitamins pack a great boost for your metabolism as well as energy.

To sum up: Take care of your body, eat the healthy foods for proper nutrition & fuel and exercise. It really is that easy. If you want help with figuring out if you're eating the right foods, working out hard enough - email me at jennifermorin@beachbodycoach.com. I will help you. Sometimes, all it takes is a 3rd party's perspective to shed light on things that you can change!