Monthly Archives: July 2014

Keep Going! Don’t Stop Now!!


You’ve probably heard the phrase, “If you don’t like starting over, stop quitting.” Well, it’s true. How many people do you know who start a plan, quit, gain a bunch of weight, then start over? Maybe you’re that person. Let me tell you that yo-yo dieting is not healthy and wellness is about lifestyle changes, not quick fixes.

The goal is to keep going! The goal is to make changes that are maintainable for life. The goal is to make changes that are permanent.

What can you commit to?

Working out 30 minutes 4-5 days a week.
Drinking 8 to 10 glasses of water a day.
Eating vegetables with every meal.
Lifting weights several days a week.
Refusing to eat past 9 PM.
Limiting consumption of fast food.
Limiting consumption of sweets and complex carbs.
Eating every 4 hours.
Switching to healthier portions.
Cooking most of your own meals.
Eating lean protein, fruits, and vegetables instead of fatty, greasy, sugary options.
Drinking green tea and consuming antioxidants.
Sleeping 6-8 hours a night.

The list above is doable. Once you commit to changing your life, you will feel better and crave less fattening foods.


It’s so much easier to put the weight on than it is to get it off! And as you age and the effects of yo-yo dieting set in, the more challenging it is to get the weight off. Your metabolism will betray you.

Now that the Get Ripped Competition is over, I started Phase II with my coworkers. Anyone who loses 5% or more body fat will be entered to win a cash prize! I want them to keep going. I want to keep going!

Are you pumped to stay in it for the long haul? You can do this! I believe in you. Don’t start and stop. Keep going.


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Get Ripped Challenge Results (Golden)


Hello my fitness friends. You’re lovely. I wanted to give you an update on the progress made with the Get Ripped Challenge! Today was the last day of Phase I. The decision was made to extend the program until September. So we go from Phase I directly into Phase II. I’m excited.

Today I met with the sports/health expert and she measured my body fat. Recall last post I told you the importance of measuring fat loss over body weight loss. Well here are my results.

Body fat lost: 9 to 11 percent.

We had two ways to measure body fat.

Sizes lost: 2 (depends on the item)

Inches lost: 16 inches

4″ off bust, waist, and hip. The rest came from arms and legs.

They could barely get any fat to measure off my leg and tricep. Abdominal muscles are flat and taking shape.

Pounds lost per the scale 3 pounds. What!!!! I’m certainly smaller, more toned, and in better shape. I lift weights 5 days a week.

How many people are so dependent on the scale they are missing the point. Muscle is better for you than fat. This competition threw many people for a loop because they couldn’t starve themselves. The winners were chosen by the amount of lean muscle they have.

If you talk to my doctor, I’m off the BMI charts and need to lose weight. If you go by Body Fat, I can’t afford to lose the weight they say I should lose. If I lost fat, I’d be in the dangerously low category.

So my encouragement to you is this.

If I can do it, so can you!
Health is about a lifestyle change not a 12 week program.
Muscle is good for you!
Measure body fat instead of simply body weight.
Grab measuring tape instead of the scale!

Make up your mind to be healthy for you! You can do this.

BTW, I won first place. 🙂



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