How Do I Maintain Over a 100 Lb Loss?

You all know my weight loss story but do you know my maintaining story? I did lose 102 lbs in a year with clean eating, at home workouts and running. There is so much more to my maintaining story though!

That was my EASY part I have lost 100 times before. What I haven't done is maintained... like .. EVER. What is different this time? Lots of things but the real thing is not only the commitment to myself but my commitment to others and that comes with Beachbody. I am a little different then some people. I had already found success before becoming a Coach. I can 110% guarantee you though I would not have maintained my weight loss success without becoming a coach. I would have continued with the human yo-yo I had done for the last 20 years. I decided to become a coach because after running my page Girls Gone Healthy for a year I felt the need to pay forward my loss on a greater scale. To be active daily in helping others. Running Challenge Groups as a coach would give me that opportunity. Little did I know that helping these wonderful women was going to be so beneficial to ME as well. In running these groups I make sure daily that they are accountable for their daily workout. Which in turn so am I accountable to them! I have done Focus T25, P90X3, Chalean Extreme, PiYo and The 21 Day Fix. I still run but I always get my Beachbody workout done AND drink my Shakeology. Not only have I maintained my loss but I have lost 3 more lbs and many more inches off my maintenance weight. This is especially wonderful to me because when I started on my day 1 it was out of desperation from being told I was obese, I needed blood pressure medicine, that I was going to live on seizure meds for the rest of my life after just suffering a gran mal seizure at 34 and I was also suffering from PTSD from that event. All it took was two moments for my life to change. One. Waking up one day and realizing my life was a gift. From that moment I was dedicated to doing whatever possible to live healthy. Two. The decision to join Beachbody. You can do the same. You don't need to be a coach. Just find a coach. I would love to help you and add you to my groups but if you have a relationship established go find them. The important part is you find support and you get healthy- for LIFE. Not just until you hit your goal weight.

Recipe - EASY Egg Muffins

Something I require in a recipe is it has to be EASY!!! This IS!! We have been making these for years. We make them on Sunday and Wednesday. We even made them when we were on vacation at the Lake house in Tahoe. They are easy to heat up the next morning and are even good for a quick snack. Best of all they are made to order. I like mine loaded with veggies. My guys like theirs with sausage.

So what do you do??

Break and mix eggs in a bowl and whisk them together. Get and prep a muffin pan so they don't stick. Chop up the veggies ( I love spinach!) and or meat that you want and place desired amount into the muffin tin. Pour egg mix over the top. Bake at 350 for 25-30 minutes.  Let them cool and place in air tight container.

Enjoy!

My ROAR

The truth is a beautiful thing. If you live in the TRUTH that is where the story ends. No reason to worry, stress or defend. Just a good feeling to never have to second guess or defend those I love because everyone I love lives in truth as well.

Once I let those walls down a few years ago some say I'm now a LITTLE too honest - lol! But hey that is just me living my truth unapologetic . I didn't have a voice for 35 years now I choose to #ROAR

This is for my sweet friend Angie who let me know every time she hears this Katie Perry song - she thinks of me. That is such an honor for someone like me who use to be afraid to speak. I am so glad I finally am free. 

 "Roar"

I used to bite my tongue and hold my breath
Scared to rock the boat and make a mess
So I sat quietly, agreed politely
I guess that I forgot I had a choice
I let you push me past the breaking point
I stood for nothing, so I fell for everything

You held me down, but I got up (HEY!)
Already brushing off the dust
You hear my voice, you hear that sound
Like thunder gonna shake the ground
You held me down, but I got up (HEY!)
Get ready 'cause I’ve had enough
I see it all, I see it now

[Chorus]
I got the eye of the tiger, a fighter, dancing through the fire
'Cause I am a champion and you’re gonna hear me roar
Louder, louder than a lion
'Cause I am a champion and you’re gonna hear me roar

How to Be Successfully Committed to Healthy - My Top 7!

New Years has come and gone. You are either happily committed to your goals and making progress or you are struggling. If you are struggling that does NOT mean to stop. It just means you need to look at some areas to help you focus. When I lost my 105 lbs I did it with little to no support. I had a few good friends but after I lost 20 lbs - did they really want to hear about it? Or could they really help me with my questions, struggles or want to hear my victories? Not many. That is why I became a coach and started Support Groups for girls just like me. So....

#1 Find a support group! For all the reasons I listed above. They will be your strength when you are weak and your buddies in your victories.  They will keep you accountable in your nutrition, workout and attitude. Also, it is proven they will improve your chances at success!

#2 Keep a schedule for workouts. Actually set an alarm daily on your phone for them! Act like it is an appointment with your boss. You wouldn't cancel on your boss! So don't cancel on yourself. If you are better in the morning and it will give you an energy boost- Do it in the morning. If you need that extra time in the morning to sleep - then workout at night. Unless an evening workout will keep you up instead of help you decompress. You know your body - You know your schedule. You know you are worth it. So get to it and set a schedule!!

#3  Goals. Have them! Set an overall goal and then divide them into to smaller goals. I use monthly and weekly goals to help me reach my overall goals. Make resolutions that follow the SMART  RULES - Specific, Measurable, Achievable, Results-focused, and Time-bound.

#4  Keep Track. I have every pound and inch lost documented from my very first one to the very last one. That is so motivating. An added benefit to this is on the weeks I didn't lose weight most the time I lost inches. Sometimes the scale will not reflect a loss even though you are making progress. Taking and tracking measurements will help with that. Even in maintenance I still weigh and measure to make sure I stay on track.

#5  Meal Prep. Take the time to think in advance what you want to eat for your meals and snacks for the week. Have a list ready for the store. Stick to it! Find some go-to meals and snacks that are easy so you never have a "hangry" moment and make a bad choice. Research for new clean recipes. Go on Pinterest, on-line, facebook, check out or buy cookbooks or magazines. If you are one of my clients check out my Clean Eating Recipe Group I put up new recipes daily.. Keep your nutrition fun. Eating healthy tastes good!

#6  Connect with your "Why" We all have different reason why we want to be healthy. Don't just make it simple - dig deep, emotional. You really need to connect with this. It has to have meaning. Write it down somewhere you can see it often. When you start to feel your motivation leaving go read it. Also, I like to ask myself "why" weekly. My weekly reasons may not be deep or as meaningful but they help me connect for that week.

#7   Love yourself. Know that we are not perfect. If you have a bad day leave it behind you and don't make it a bad week, month or year. Remember you are always offered a fresh new day in the morning. If you can don't wait until the next day. Just have your moment - release it and move on. Life is full of choices - choose to be happy.

       

Yum and Easy! Two Ingredient Banana Pancackes!

Weekends for us always include a big family breakfast either on Saturday or Sunday. Since I started eating clean I still eat with them. I either have an omelette or these banana pancakes. All you need is a banana, 2 eggs and a blender! Sometimes I skip the blender and just mash it together to make it not as smooth. Also great for people with allergies because they are grain free, nut free and dairy free. Just remember when you are done - don't skip the bacon!

Directions

1. Blend ingredients
2. Heat coconut oil in pan and add batter
3. Cook on both sides until light brown 

My family likes to add cinnamon to the tops of ours.  Also, make extras and warm them up for school breakfast the next morning!

Lead With Love

Family body image. This topic comes up a lot in my groups and has me thinking this week. Lots of people ask me how do I have a 13 year old with such confidence, healthy body image and a healthy view of food. The answer to this is so complex it has had me thinking all week. The answer because at 13 I was the opposite. Body image all stems from something in your life. Somebody helped shape that image. I was taught from a young age that my body would never be acceptable. It was something to be hidden in shame. I watched from a very young age that my very thin parent would never wear a bathing suit and would stay covered up in the summer. She would always diet and exercise trying to achieve something better. Which I never understood. I always thought she was beautiful. I do know now as an adult that was her issue that she should have never deflected and passed on to me. At 12 I was given my first can of Slimfast. A thought that makes me shudder as a parent to even think of doing that to a child. At 13 I was told I needed to wear a t-shirt over my bathing suit as she felt I was too chunky. Something that broke my heart. At 14 she put me on some diet that came over the TV that had dehydrated food. At 15 I was scolded in the dressing room for being a 9/10. I was told if I went over that size I would not have any more clothes bought for me. That is when I got my first job and started buying my own clothes. So what does that have to do with my daughter? Everything. I was never going to let my lifestyle change be a factor in my relationship with her OR my son. I have always been very careful with both of them. I have always lead with love not fear, confusion or intimidation. When I started to eat clean Olivia was 10 and Avery was 16. I just started to alter what they were eating to accommodate me. It was never a big deal. The knew I was doing it because I wanted to get healthy. I never asked them to eat anything I ate although there was plenty if they were interested. Eventually dinners began to change. My family is not 100% clean although I am. My daughter though has taken to eating 85% like Mommy just because she likes the food. That was simply done by leading by example. That was the ONLY thing I did. Lead by example, be open, be honest. It took me almost 20 years to erase the negative voices in my head from my childhood. My children will never have those voices. Ever. The voices they will have are you are worthy, you are destined for greatness and you have my heart unconditionally forever.

Don't let food be an issue. Be an example and lead with love. The rest will take care of itself.

#endthetrend

Not Your Average Pizza!!

Before I started eating clean we ate LOTS of pizza!! The one thing though with changing the way you eat is not giving up everything it is simply finding a new way. A healthier version. This is something my 13 year old daughter BEGS for!! She has friends over and they look at me like I have granola growing out of my head! Then they taste it and they want more!! I love that moment!! The crust honestly tastes like garlic bread!  The crust is super easy to make. I like easy and this is!! Then I let everyone pick their toppings. Pizza night is fun. Also, leftover for breakfast still yummy!

Recipe From Paula Deen

Cauliflower Pizza

Ingredients

Nonstick spray
2 1/2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/4 cups shredded part-skim mozzarella cheese
2 tablespoons grated parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup tomato sauce
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
1/4 teaspoon crushed red pepper flakes
Fresh basil leaves, optional

 Directions

1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
3. Mix in the egg, one cup mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Leap

What are you waiting for? So many people are waiting for the elusive "later". Maybe for that right person to help fix you even. There is no special time or even a magical person but there is YOU! You can change your life in one second. I woke up one morning and said this is it. I'm done. I never want to feel this horrible again. I bottled that feeling as motivation and I moved on. I might not be guaranteed tomorrow but I have right now and I am going to embrace it. What happened? Just the best year of my life health wise. I discovered clean eating, I lost 102 lbs, my blood pressure went from high to perfect, I became a runner and most important I became a good example to my children  That lead to a whole new me and was only the beginning. Now I'm blessed to help others. One thought can turn into a motion - that motion will change your life in ways you can't even fathom.

Be your own hero. Don't wait. Leap.

My daughter is off to the Dance Studio right after school for 4 hours and this is her snack request. 

A salad with some chicken. Grapes. Apples. Kind Bar. Couple waters.

What would I have ate at 13? A ding dong, a twinkee and a tortilla with butter and cinnamon.

I have never asked her to eat clean ever. I have never asked her to change one little thing. I have just shown her a healthy example after showing her a very unhealthy example for the first 7 years of her life.  Little eyes are watching you! You can make a difference!  We can make a difference. We can end the trend.

Anorexic?? NO WAY!!

Here goes .. one of those things many will keep to themselves but I am going to let loose. Why? because I know I am not alone.

Why do the people who are suppose to love you and want you to be healthy - secretly want the worst for you? Then when the secret comes out it is like a HUGE slap to the face. One of my siblings said he was sharing a pic last week of the 4 ( I zoomed in on me pic on left) of us by phone and they were laughing about how much we have changed. That is pretty typical since it has been 9 years. Next the younger brother said have you seen Kim she doesn't even look the same check out her FB profile pic. My other brother doesn't have FB so younger brother sent a pic and said look how she has changed she is "anorexic". First take a look at my pic on right do I LOOK anorexic? Take a look a my pic on the left.. Do I look healthy 9 years ago? I am not anorexic now. I am the vision of health according to my Dr. I have fought obesity, high blood pressure, PTSD, and my seizure disorder and won. I have lost 105 lbs. 102 of it in one year. I have done it with clean eating and working it out. I maintain it by doing the same. I wear a size 6/7 not that even matters but that shows you I am not even itty bitty! I am 5'8 and I have plenty of muscle. I am HEALTHY!! The girl on the left was NOT! Why would a family member prefer the old me to the healthy me? This IS the same family member when I was giving him NON workout/health advice told me he didn't need my advice because he was "not a fat girl on facebook" - Should have been my first sign, right?   This is a family member who played College sports and knows the value of health. This is also a family member after our last conversation when I told him I was setting new boundaries and wasn't going to have him in my life blocked me on facebook... So how is he now getting my current profile picture and WHY is he even bothering? Well maybe this is the reason. The old me was different. The old me didn't have a voice. The old me allowed the abuse in our family to be the dirty little secret. In my road to health I have found my voice. I have learned to use it. I have found my pen and have started a book on it. I have set boundaries. I have learned to say NO. I have also learned that him judging me has nothing to with who I am but completely with who he is.

Live your life for you. Don't worry about what other people will think about you. Be happy. Be healthy. I know all to well your life can be gone in a second. It's sad that my family member who should have had an impact from that moment didn't. Cherish those who lift you up and release those who don't. People can only hurt you if you let them. I am not giving them the power. Don't you let them have the power either.