Thank you Transformation pics.com for sharing my journey with your readers.

Transformationpics.com

Click on the 2nd photo to see larger so you can read the article.  I am very blessed to have been featured on the Guide to Diabetes put out by Health Monitor.   Thank you everyone who reads my blog.  I appreciate all of the support you have given to me through the years.  Please help me pay it forward by sharing this on your Facebook page or send it to anyone you know who needs a boost of “YES YOU CAN!! Because truly anyone that has the desire can change their life if they truly want to.  Photos done by Chad Case a wonderful photographer.

This could be a very dangerous day!!  LOL!! So even though I could eat anything and everything I want all day long I am going to stick to my plan and eat healthy!! How about you? What will you be eating for the day?? Do share? Click here to view this Holiday!!

I had some requests via e-mail wanting me to share how I lost the 100 pounds.  So I wanted to post this at the top so it’s easy to find.  Remember You can Win at weight loss!

weight loss – Plan

When selecting a low fat diet plan, make sure you are getting a balanced and complete diet Full of everything you will need to fuel your body.
You will need to set realistic goals so you will get where you want to be.
You can start by following some guidelines I listed below.

Guidelines for a nutritional, low fat diet.

1. You must commit to consuming 6 small meals a day. I consider a snack for the smaller meals

2. To succeed, you are going to have to plan ahead. Pack your foods the night before. You will need to always have low-fat foods around.

3. Don’t get too caught up on the specifics of your diet. Keep it simple. Start by simply just counting calories.

4. Eat your food slower. This will help you enjoy your food

5. Eat on a smaller plate.

6. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Give these up and you will feel great after a few weeks.

7. Use a variety of vegetables and fruits in your nutrition plan. Start by trying to eat 5 total vegetable servings and 2 to 3 servings of fruit every single day. Dark veggies are best.

Here is my plan!! Give it a try!

Each morning before you eat anything have an 8oz class of water.

Breakfast~ Meal 1
Raspberry, Flax-seed protein shake. As seen on Dr OZ ~ You want your morning to have a fiber punch to keep you full and regular.

Ingredients serve 4
15 to 20 frozen or fresh raspberries
1 banana
2 scoop of vanilla or strawberry protein powder.
1/2 cup orange juice.
1 small handful of fresh spinach. The nice thing about the spinach is that you can’t taste it and your kids would never even know that it is in the shake.
8 baby carrots.
1/4 cup dry oatmeal
1 to 2 teaspoon of flax-seed oil

Add a tiny bit of ice and blend away. You can play around with your shakes. Have fun with them and make them your own. We also add yogurt and apples sometimes. It’s a great way to start the morning.

For Breakfast or Meal 1 you can also have Oatmeal and 1 egg

stevia drops

AM Snack ~ Meal 2
1/2 apple and 8 almonds

PM Snack ~ Meal 3
a few handfuls of carrots and a piece of string cheese or a meal replacement protein shake or a protein bar

Lunch~ Meal 4
1/2 turkey sandwich loaded with lettuce and tomatoes. whole wheat bread no white!!
veggies

PM Snack~ Meal 5
1 protein bar

Dinner~ Meal 6
3 ounces chicken breast or Salmon
1 cup wheat pasta with red pasta sauce.
steamed veggies of your choice or bowl of fresh raw veggies

A teaspoon of peanut butter 2 times a day totally helps me keep away from sweets. It takes the edge off. Give it a try if you are really craving sugar.

Also flavor water with Stevia. YUM and I drink more water this way… Click here for the link to the one I love. Stevita Co. Inc., CHERRY Flavored Stevia Powdered Drink Mix, 2.8oz jar

If you will be at the office or gone for the whole day you need to pre-plan your meals ahead of time. You will want to take everything will you so you have no room to fail. Doing this for YOU is important.
Be good to yourself!! You deserve it!!

If you want to see my journey in the Yahoo Clip Video click here…

Also if you are new to my site: Come to my facebook page.  It is updated with tips to keep you motivated! Click here

From the:  Nutrition, Health & Fitness Resource Center

Never stop believing!!!!!

This Giveaway has ended!!  The Winner Is…  Jordan Kelsey!! I sent you an e-mail.  Please e-mail me back within 48 hours.  Congratulations!!

This Video is Very Good!! A little Long but it shows you how to live a happier healthier life.  I watched the whole thing and enjoyed it!!

“It’s a lifestyle – train like there’s no finish line.”

Now stop thinking to much about your Monday Workout and just go do it!

Water Boy Loves His Water!!

Why don’t I feel well?

Mondays are so hard!! After a nice weekend with family it’s hard to get a workout in but I am doing it!! A friend e-mailed me this photo so here is some motivation and not go make something good happen!

I got a some e-mails asking me how they could see my Yahoo Video.  Not sure where the traffic is coming from but I will put it at the top of my site so it’s easy to watch.    Jill

Source: Harvard School of Public Health

Burn some calories while you shape up your home.

It’s that time of year where you get the itch to put some order into your home. Doctors believe that even with short bouts of mild exercise can help improve your fitness level. So yes chores around your house and gardening can burn calories along with stretching and toning your muscles.

All though its not likely to give you a perfect swimsuit body doing some sort of moderate activity for 30 minutes or more ever day can bring some real health benefits. Now if you add the 30 min you spend doing exercising like walking or biking to your 30 minutes of doing chores you are getting a full hour of exercise. If your trying to lose weight it is recommended that you get 6o minutes a day of exercise. Yeah!!

A person that is 150 pounds here are the number break down for calories burned every 30 min.

Activity: with Calories Burned every 30 min
My Number 1 favorite thing about cleaning is vacuuming!! It burns: 130
Washing windows: 100
Washing dishes: 75
Washing the car: 155
Moping the floor: 155
Dusting: 85
Gardening: 184
Doing the laundry: 75
Mowing the lawn: 152
Weeding the yard: 155

These are just to name a few, So hop to it! Cleaning counts!

Now go make something good happen!!

“You must begin to think of yourself as becoming the person you want to be.”

Had the best day at the Nampa Health Fest 2012.   Met so many wonderful people.  this is the 3rd year I have been apart of it and I just love it!!  I had my booth with Nampa fit studio this year.  It was a fun day for everyone involved.  We live in a wonderful place and really are blessed to be apart of such an amazing community!

Health Fest

Rev up your health during the annual Free Health Fest at the Nampa Civic Center, Saturday March 17th, 2012 from 10am to 4pm!

More than 100 Exhibitors are ready to jump-start your health with demonstrations and expert advice on how to feel and look your best.

Join us for a day filled with healthy activities, screenings and entertainment……contests and prizes for kids……and much, much more! The first 100 attendees will receive a FREE insulated lunch bag!

Your future to a healthy YOU starts here!   The Nampa Chamber of Commerce…..improving the lives of people through health education, recreation and prevention.

“Get Up and Get Moving” and  Nampa fit studio will have a booth.  Stop by and say Hi!!

Did you know that Web MD has a diabetes TV channel?? Devoted to giving hope to those living with diabetes. Check it out. Lot’s of great videos and information on how to eat and what to expect. I am so happy to be apart of this amazing project!!  Click here to watch Diabetes TV!

I have had about 20 emails in the past few days asking for my shake recipe so I said I would post it at the top! To good health!

Jill’s Spinach Raspberry Flaxseed Oil Shake~ As seen on Dr. OZ

Ingredients
Serves 4

2 cups fresh or frozen Raspberry’s
1 container of strawberry low fat yogurt.
1/4 cup orange juice
1 handful of fresh spinach. You and your kids wont even taste the spinach. It’s the only way I can get my 5 yr old to get his veggies.
8 baby carrots
2 scoops of vanilla or strawberry protein powder of your choice.
For a healthy twist add 2 teaspoons of flaxseed oil. You wont even taste it. There is also a beauty tip using flaxseed oil. It is great for making beautiful hair, skin and nails.
1/4 cup of dry oatmeal
2 teaspoon of wheat germ

Combine all ingredients in blender with a small amount of ice until smooth and serve.

* Amount Per Serving / 10- oz
* Calories: 203.1
* Dietary Fiber: 12g
* Total Fat: 4.0 g
* Sodium: 52.2mg
* Total Carbs: 23.1 g
* Protein: 20g

Here they are!! Team of 20 obese people working to lose 1,000 Pounds and inspire an entire town to get fit!

 

Reading labels can help you make good food choices. Most foods foods in the grocery store list nutrition information on the package in a section called the Nutrition Facts.

• The Nutrition Facts tell you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, sodium, and fiber per serving.

• Nutrient content claims such as “low fat” provide a reliable description of the product.

• Foods that are exempt from the label include foods in very small packages, foods prepared in the store, and foods made by small manufacturers.

The Nutrition Facts

Here’s an example of a Nutrition Facts section. At the top, you’ll see the serving size and the number of servings per container. The information on the label is for the serving listed.
The serving on the food label may not be the same as the serving size in your food plan or the serving you normally eat.
If you eat twice the serving listed on the label, you would need to double all the numbers in the Nutrition Facts section.
For example, if you usually eat 2 cups of chili with beans, you’ll need to double all of the numbers in this Nutrition Facts section.
Nutrient Content Claims & Percent (%) Daily Value Ever wonder what the difference is between fat free, saturated fat free, low fat, reduced and less fat? What to learn what the Percent (%) Daily Value is? Check out this section.
Extra Tips for People with Diabetes Learn additional tips on reading food labels.

Take a good look at what you and your family eat and pay close attention to the LABELS!!

All though right now the road may seem long at times, just keep pressing forward. You will reach your fitness goals one day at a time! One change at a time. It’s a journey!!

So “Get Up and Get Moving” and have a wonderful day!!

Is it just me or is anyone else out the suffering from Asthma right now.  The weather here has not been so good.  We did not really have a winter this year.  A week ago I ended up at the Urgent care because I could not breath.    What a wake up call.  Seriously,, I had asthma as a child.  So bad that I spent have of my life in the hospital.  They did not have inhalers back then.  Nope just good old fashion Adrenalin injection!  Sometimes had to be at the hospital twice a week.  I remember being sad on windy day’s I had to stay home to prevent an asthma attack.  Anyway through the years I really thought I our grew my asthma.

NOPE!!! In my 20′s and 30′s occ use of a inhaler was needed and I have had to deal with lot’s of allergy problems.   But this was nothing like I want through as a child.  When I delivered my last child 7 yrs ago I had back to back attacks at the hospital after an emergency C- section. Very scary but I was at the right place for treatment.   Now once again I sit here out of breath with a constant wheeze x a week.  I had to have multiple breathing treatments at the urgent care and hospital but I am still wheezing. I was also put on a oral steroid.  YECK!!!    I feel stress because my workout is my stress reliever.  I can’t workout because I can’t breath well enough.  The Dr. is trying different medications and inhalers but I am exhausted!!!  It’s no fun feeling out of breath just walking around the house.  NO FUN!!  FRUSTRATING!!

Mondays are hard!!  Know that what you do today will have a pay off tomorrow!!  It’s called Habit!! Now go make it happen!!

Stand up while you read this!!

Do you have achy muscles, numb limbs. or sore joints? If so I can tell you these are the side effects of sitting for too long. Many recent studies have shown that sitting too long put you at risk for obesity, diabetes, heart disease and other health problems. Is it worth it? NO!!

Now even if you go on your morning run or are a regular at the gym if you spend the rest of the day sitting you can run into some heath problems you don’t want. Sitting to long is just plain bad for you.

Now Dr’s and researchers say, it’s important not only to exercise but make sure you are breaking up prolonged hours of sitting. So even if you exercise every day you also need to take breaks away from your chair and raise your heart rate. Here are a few tips to help you get moving.

• Set an alarm that will remind you to stand up and walk around for a few minutes.
• On your lunch break take a nice brisk walk.
• If you can stand while you work.. Thomas Jefferson used a raised desk so he could stand while working.
• Make sure you choose leisure activities that don’t involve sitting. Dancing instead of a movie.

Sitting Is Bad For You

Click here to view:

Now go get Healthy!! Get a good workout in and eat right!!

Baby Steps Count!!

So often we disregard the baby steps it took us to make our goal! DON”T!!  Count every baby step along the way of your journey.  Weight loss is a process.  Fitness is a process.  You work hard and it counts so don’t let the little voice in your head bring you down. Rise above because each and every baby step Counts!!

Tip’s for weight loss

1. What ever you do don’t starve yourself!

Eating too few calories can really slow your metabolism, making it even harder to burn fat.

2. Eat often.

Aim for 5-6 smaller meals a day. This will keep your metabolism moving along. It also can help level blood sugars.

3. Be consistent!

Exercise at least 5-6 days a week to optimize weight loss. Working out sporadically will have little or no effect and defeats the purpose. Don’t forget you don’t have to belong to a gym. Workout DVD’s are excellent and as long as your consistent you will get the results you want.

4. Lift heavy!

Strength training is good for everyone. The more lean muscle mass you have the more calories your will burn, 24 hours a day.

5. Get your rest.

Aim for 7-8 hours of sleep a night.

6. Take before and after photos.

This may be hard to do in the beginning, but it is a great way to keep track of your progress and keep you motivated.

7. Buddy up!

It’s great to work out with a friend or join an online support community to connect with others and stay accountable. Support groups are a good choice also

8. Keep a food journal.

What we think we are putting in our mouth may not be accurate. When you journal it will keep you honest and point to problem areas in your diet.

9. Be nice to yourself!

You did not gain the weight overnight, so it won’t be gone that fast either. Set realistic goals and then get to work achieving them. You can achieve them and will as long as you work hard and keep your eye on your goal.

Now go make it a great Monday!!

What is your excuse? We all make them.
There are many days where I just don’t work out. Some day’s I just don’t eat right.
We all have them! You know an excuse for why we messed our day up. For me they are really lame excuse. None the less they get me out of doing what I should be doing. Down deep inside I do care about working out and eating right. So in my journal I thought I should come up with a positive list something I can look at the next time I want to make up some excuse why I can’t!! Having a list of Why I should will help me do the right thing.

The 3 excuses I use the most.

1. I just did not have time to workout.
2. I eat bad because I am stressed and tired.
3. I am so tired after a long day of taking care of the house and kids I did not make it to the gym.

Here are a few other excuses my friends use.

* I am not seeing results so I think I will throw in the towel.
* I travel so for me finding time is next to impossible.

Don’t let excuses keep you from not doing what you should. It is so important to eat right and get plenty of exercise. Even if you don’t have a gym membership you can do work out DVD’s or fast pace walking. We really need to get out of the habit of making excuses and get into the habit of just getting it done. Mid February is when most people that had the resolution to get fit in 2012 stop because they have not seen big results. Stop looking for BIG results and reward your self for the small ones. Let’s not look at exercise like a chore anymore look at it like the best gift you are giving yourself. Time to get healthy!
The power to change is in all of us!! Now go in do the right thing!!

Now I want to hear from you!! What excuses do you use to not eat right and to not make it to the gym? How can you change that negative excuse into a positive action?

Make Today Count!!

Now just do it!!  Happy Monday!!

I got a few e-mails saying the yahoo clip I did back in November was mentioned in a health magazine in the UK and they listed my site.   So now people are asking how they can see the clip.  It’s actually on the side bar of my site but I thought for easy viewing I would post it at the top of my site. 

Click here “Get Up and Get Moving” to head over to my Facebook Page. We can get fit all together!!

I am so blessed to be apart of this amazing “Second Act Project” I am completely humbled by this experience. I love helping others. I really know god’s hand in my life as door after door keep opening.

Wednesday’s can be hard!!  It’s the middle of a busy week for many but don’t forget to get your workout in!!

Now “Get Up and Get Moving”

Hello Plate, Goodbye Pyramid!!

Hated the Pyramid! I LOVE the plate!!  Simple yet very effective image of how we all should be eating!!

Moses has become a great friend and I was so happy to catch up with him and do this interview!   We all need a boost of motivation to keep us going!! 

10 Great Tips To Make Exercise A Habit

1. Do a variety of activities you enjoy.

Remember, there is no rule that says you have to go to a gym or buy equipment. You can walk around the block or to a at home exercise video.
Having a variety of activities, weight lifting, running, walking, aerobics classes will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person.

“This social aspect of exercise is very important to me,” I am a stay-at-home mom. I may let myself off, but if I’ve agreed to walk with a friend after dinner, I won’t be letting them down.”

3. Make exercise a priority.

“It has to be a non-negotiable. Making exercise non-negotiable. Friends and family members will know the importance of your program and learn that it’s part of your identity, and give up saying things like, “Why don’t you take it easy today?”

4. Exercise first thing in the morning.

Doing this will ensure the workout gets done. Things can come up in the day and if you put it off more than likely it won’t be done. Experts agree that a morning schedule is best. “If you go to a gym, it should be located between your home and work.”Exercise, take a shower, and you’re energized for the day.”

5. Or, exercise on your way home from work.

The next best thing to exercising first thing in the morning is to do it on your way home from work. Or if you are a full time mom maybe your hubby can watch the kids and let you workout.

6. Exercise even when you’re “too tired.

Chances are, you will feel better after exercising I always do. “It energizes us,”! “You breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.” I end up having way more energy after i work out and it surprises me to come home and want to clean or do laundry.

7. Log your activity.

Write down the things that are important to you. It could be how much time you exercise each day or how many steps you walked. Just like a food journal it’s good to see your progress.

8. Be aware of all the indicators of progress.

It’s great when your clothes fit better and you are able to lift heavier weights or work out longer without getting exhaust.

9. Walk – Use a pedometer.

“If you enjoy walking and haven’t exercised for awhile, 10 minutes three times a day will give you 30 minutes.”
Use a pedometer, and work up to at least 10,000 steps a day. “Nobody starts out with 10,000 steps,” You need to find out your daily average and the next week strive to walk an extra 300 steps. Increase your steps each week.

10. Reward yourself.

Have you been telling yourself that you don’t deserve a reward for something you should be doing anyway- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, come on, how inspiring is that?

Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You may buy a DVD you have wanted after sticking with your fitness plan for a month, or buy and new walking shoes when you have achieved 5,000 steps a day. Do whatever it is that works for you. Just make sure you do something to tell yourself job well done.

Get a good workout in!!  It will start your week out just right!!  Happy Monday!

Me with Kim owner of Nampa Fit Studio at the Canyon County weight loss challenge opening day!

Great day at the Opening Day of the Canyon County weight loss challenge. I met so many amazing people today!  Team Nampa Fit Studio is going to Rock!! So happy I can watch see their  transformations and see there spirits sore!!!

Graphic Credit: Burnthatfat.com

The simplest way to avoid overpaying for organic produce? Buy in season. When you purchase strawberries in the middle of the winter you aren’t just paying for the fruit – you’re paying for its travel expenses too! Use this guide to learn when your favorite produce is in season.

Use this chart and never overpay for organic groceries again!

Originally published at Dr.OZ.com

3 Tips to help you stay motivated to reach your health and fitness goals!!

We are mid month and statics show  by the end of January a whooping third will have broken their resolutions.  Don’t let you be a statistic!!

1.  Have the right mindset:

Most of losing weight is in our minds. Some of our biggest hurdles can be from letting our mind wander and get the best of us with negative talk and bringing ourselves down.  Don’t let it happen to you!!  Make sure your goal is on paper. Make sure you have a calendar and you are recognizing your small successes by marking off the days you eat clean and workout.  Pat yourself on the back for the little things.  Each small change needs to be recognized.   If you have a bad meal move on right away and don’t let it spoil your day!! If you don’t get your exercise in one day don’t let that little voice over power you start back the next day!  You can win if you have the right mindset.

2. Plan Ahead!!

I know how busy we are.  It makes it hard to make time to plan ahead. Spending about 60 minutes every weekend planning, shopping and even preparing meals for the upcoming week will drive success and you will have control over your nutrition!!  If you are not one to plan ahead I advise you get a log and log your food and what you eat.  Seeing this will help aid you in making healthy choices.  MOST of all where ever you go take healthy snacks!!  Cut apple slices, sting cheese, a protein bar, or some nuts.  That way when you are out and about you wont be tempted by fast food or vending machines.

3.  Making time to exercise.

If it’s not on the list most likely it won’t happen.  So plan out what kind of exercise and when you will be doing it.  I do this Saturday so I can look ahead at my week and know when I can fit my exercise in.  If you don’t have the time keep a resistance band in your desk.  Use int on your breaks.  Use your lunch hour to get in your workout.  If you have too you may have to divide your workouts in to mini-workouts.  So instead of 60 min you workout 30 min.  What ever works for you just make sure it’s a PRIORITY so you can achieve your goals.

I have been getting lot’s of traffic on my site along with lots really sweet e-mails. Thank you!! All though I may not get back you right away I will be in touch soon.   The Yahoo “Second Act” Video has brought me so many new friends and I am so glad I can be of help to you in your journey. I just noticed that they released a new “Second Act”  and that is why my in-box is full.   I feel so blessed!!

Make the Change in 2012!! You will be so glad you did.  Meet me on Facebook if you need a boost of YOU CAN DO IT!!!!  Click here:   “Get Up and Get Moving” on Facebook

Click here to see!!

Warm peanut-flavored turkey tops chewy soba noodles in this tasty dish.
Serves 6; Serving size: 1 cup

Preparation

1. In a large saucepan over medium heat, combine the peanut butter and the broth.
2. Stir until smooth.
3. Add the red peppers, soy sauce, and sherry.
4. Bring to a boil.
5. Lower the heat and simmer for 3 minutes.
6. Combine the cornstarch or arrowroot powder with the water. Add to the sauce. Cook until thickened.
7. Add the cooked turkey, carrots, pepper, and scallions to the sauce. Toss to coat well.
8. Place the romaine lettuce leaves on a platter. Place the warm soba noodles on top of the lettuce. Pile the turkey salad in the center of the noodles.
9. Sprinkle on the sesame seeds and serve.

Nutritional Information

Exchanges/Choices
s Starch
3 Very Lean Meat
1/2 Fat

Total Calories: 287
Calories from Fat: 64
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 49 mg
Sugars: 4 g
Sodium: 474 mg
Total Carbohydrate: 27 g
Dietary Fiber: 5 g
Protein: 29 g

By: Robyn Webb

Diabetic Meals in 30 Minutes–Or Less!, 2nd Edition

Are you at risk?? Click here to find out!

Fresh starts are great and with 2012 right here it’s time to think about what you want for the coming year.

Did you know!!  On January 1, 2012, millions  will arise ready to go and be so excited about there goal of getting fit.   Sad but true by the end of January, a whopping 95% of those people will  have failed at those New Year’s resolutions for one reason or another.  We are not going to let you be one of those 95% not this year!!  THIS IS YOUR YEAR!!!!!!

if it’s 10, 30, 60 pounds or even more you want to take off how are you going to do it??
Here are some simple tips to get you started in the right direction.

1. Write it down!! Write it down!!  I can’t stress this enough!!

Map out how you are going to reach your goal. Set goals you can reach. I really do believe if your goals are not written down they are just dreams. When you write them down and put them somewhere you can see them it will set off events that will change your life.

2. Join a support group.

Weight does not just come off. You have to work hard and will need to be accountable. Join a support group where others are striving to reach weight loss goals. Take off pounds sensibly has worked for me. I also have many friends that have been to Overeaters Anonymous. You can find help in face to face meetings or on-line.

3. Make a vision board!

You need to have a clear vision of your goals!  You can feel free to let your imagination wonder as you create your future on this board.  This will help you create what you want from the inside and you can see it daily.

You will need a poster board. You can add sayings and pictures cut out from magazines. Healthy foods, Pictures of people near your ideal weight or even a picture of yourself at your ideal weight. Don’t hold back. You can put pictures that represent you and your dreams. Envision yourself and your new life and make this vision board all about your future.
Now place your board you will see it every day. If you look at it daily it will leave a imprint in your subconscious mind and you will make your board into reality.

4. It’s back to to the basics with eating. Eating healthy and often is the key.

During the holidays it is easy to get out of the habit of eating right. Get rid of the junk food.   6 small meals a day!!  Click here to see a sample of what I eat and how I lost the 100 pounds!

5.  Get involved in a weight loss challenge!!

Taking on a new year challenge can help you kick start your goals. Weight Loss Wars is a good one. I have a few friends that did this last year and had great results. If you are local join in the Canyon County Weight loss Challenge. Click here for more details.

6. You will need to exercise.

Get a workout DVD. There are so many good ones your selection is endless.  If you live locally I love love love taking classes from Nampa Fit Studio click here to check it out. You can pay as you go or sign up for 5,10, or as many classes as you would like. Also they have a monthly unlimited plan.  Great price and a wonderful studio also it’s so fun to be with others while getting fit and there is that show up accountability. If you want to be on team Nampafitstudio for the canyon county click on nampa fit studio in this paragraph and the site will tell you how to sign up.

Most important thing to remember is consistency is everything. Working out as often as possible will bring great results.

7.  Most of all believe in yourself.

You can do anything you set your mind to if you believe in yourself.  Join me on Facebook to get motivated and stay motivated and to share what is working for you!  We are in this together!!  Click here “Get up and Get Moving” on Facebook

Have a safe and wonderful new year!!

I had a blast at the News Studio!!  KTVB team Doug Petcast and Larry Gebert and the whole staff were wonderful!!

Here I go again!! Just in time for the new year I am giving away The Biggest Loser Last Chance Workout DVD along with The 1,500 Calorie a day Cookbook with over 150 recipes by Nancy S. Hughes

In the pre “weigh-in” workouts on NBC’s hit show, “THE BIGGEST LOSER,” you’ve seen contestants push themselves to the limit to reach their weight-loss goals – and now you can too! In this intense Last Chance Workout, trainer Jillian Michaels pulls out all the stops with three workouts that challenge your body to the maximum. But don’t worry, past contestants will be by your side every step of the way. With a unique blend of cardio and strength designed to boost your fat-burning potential, and the motivation to keep going, now’s your chance to step on the scale and lose more weight faster than ever!

**Mandatory Entry**  Do one or all of the following.  The more you do the more entries you will have. So many ways to win!

leave a comment on this post to let me know you are interested, also to gain entry you must pick one or all forms of entry from below!

1.  Follow “Get Up and Get Moving” On Twitter  1 entry

2. Like “Get Up and Get Moving” On Facebook   2 entries!!

4. Share this post on FB by clicking here 2 entries!!

5. Leave a fit tip on my Facebook Get up and Get moving Page!! 2 extra entries!!

6.  Invite your friends to my Facebook page. “Get Up and Get Moving” 2 extra entries!!

Remember YOU MUST leave a SEPARATE comment for each entry HERE on the web site, and PLEASE be sure to include your e-mail. This Giveaway is opened to USA residents and ends on December 31, 2011 The Winner will have 48 hours to respond before another winner is drawn.

Good Luck to all!

Happy Monday!!
Back to the grind!!

Monday’s can be the hardest day to get that workout in. The pay off for doing it is so worth it. So make NO Excuses and “Get Up and Get Moving:

Lucky winner of the drawing for the Jillian Michael DVD is Robin Bucholz!! Congratulations Robin!! Thanks everyone for joining in the fun!! I will keep you posted for another drawing in a week for the new year!! Happy Holidays everyone!!

Make sure you get your workout in sometime today! Only 2 more days till Christmas!

MY NUMBER 1 Tip!!!!  Exercise!!!!

Many just feel there is not enough time in the day to get all they need accomplished.   How is it people can handle job, family, friends and exercise?  It comes down to motivation!  Many have thousands of excuses why they can’t find the time to exercise but really we are talking about only 1 hr a day.   If you exercise you will actually have increased energy. If you live in Idaho you have no excuse.   Click here to enter my Giveaway!!. You will get a Free Jillian michaels extreme shred and shred.

Nampa fit studio is offering the 12 days of Christmas where you can come take a class for free!  I love that word free!  You will fall in love with the studio and want to come back for more.  It has helped me stay in shape and I love the classes the offer.  The new year is right around the corner. Don’t wait come take a class today.   Click here: Nampa Fit Studio

Tip #2 Control the portion size.

This time of the year the food just keeps coming and coming, with the buffets and all the goodies that fly through the house!  It’s fine to enjoy some but you need to try your best to check your portion sizes.

Tip #3 Don’t let yourself get hungry –

Eat small meals throughout the day.  Make sure you include protein and lot’s of veggies.

Tip #4 Don’t forget to drink you water.

Without water, your body would stop working properly. Water makes up more than half of your body weight and a person can’t survive for more than a few days without it. It aids in helping food digest and get rid of waste.  It helps your immune system fight off illness. So Drink up! Get your 10 glasses of water a day.  Drink often!!

Happy Holidays!!

Thank you Cindy for featuring me on your site.

Click here to view

A look at “Fast Food”

This giveaway is for :   Jillian Michaels Extreme Shed & Shred is a fat-blasting, total body workout designed to help you drop pounds and get SHREDDED fast! This exciting fusion style workout blends everything from kickboxing and Brazilian Jiu-Jitsu to yoga and weight training in order to get you in incredible shape quickly while you have fun doing it. There are two 45-minute workouts that range in difficulty level, offering everything from intermediate to advanced moves while giving modifications for the beginner and the extreme athlete looking for a challenge. So, whether you are looking to drop 50 lbs or get in the best shape of your life, Jillian Michaels Extreme Shed & Shred will deliver on it’s promise of insane ripped results in a hurry.

**Mandatory Entry**  Do one or all of the following.  The more you do the more entries you will have.

leave a comment on this post to let me know you are interested, also to gain entry you must pick one or all forms of entry from below!

1.  Follow “Get Up and Get Moving” On Twitter  1 entry

2. Like “Get Up and Get Moving” On Facebook   2 entries

4. Share this post on FB by clicking here 2 entries

Remember YOU MUST leave a SEPARATE comment for each entry HERE on the web site, and PLEASE be sure to include your e-mail. This Giveaway is opened to USA residents and ends on December 22, 2011@ midnight! The Winner will have 48 hours to respond before another winner is drawn.

Good Luck to all!

We all need a little boost to get us going on Monday! Now just do it!!

I have been so blessed to be featured on Yahoo!  I have been a bit overloaded with e-mails. I feel so blessed to see all of these nice e-mails.   Thank you for writing me!   As I read them some bring me to tears.   I am so touched that I can impact your life in a positive matter.  I do answer my own e-mails so be patient I will write back.  In the time being join my Facebook Page.  I pop on at least a few times a day.

Click here: “Get Up and Get Moving on Facebook”

Come work out with me at Nampa Fit Studio!!   They have the 12 day’s of fitness starting Tomorrow. 12 FREE classes 1 class a day for 12 days. Let’s do it! Go to Nampa fit studio to sign up. Don’t miss out! Starting a good fitness program before Christmas!! You will be so happy you did it! go to http://nampafitstudio.com/ and sign up. Do it now!! Hope to see you there!

You will get one deck of Exercise anywhere cards!! They Rock because you can take them with you everywhere you go

Also giving a Golds Gym Jump Rope and a Blue sport water bottle!

All you have to do is LIKE my get up and get moving Facebook page and make a comment leaving a good tip to avoid holiday weight gain.

Click here to go to my Facebook Page: If you have already liked my Facebook Page then just leave a comment with a good tip to avoid holiday weight gain and I will count you in.

I will draw names and pick a winner on Dec: 9th so head over to my facebook page now!  Happy Healthy Holidays!!

Gina who I met through a friend has been dear to me for years. She has such faith and I just adore her.   She  designs comfort toys for children who are terminally ill, and she writes children’s books to accompany each toy. www.iloveowie.org

She also is the author of, Onward by Faith: A Mother’s Journey to Iraq and Back.  www.onwardbyfaith.com

Click here to read article she wrote about me.

Make a lifestyle change starting today! Taking one day at a time.

I know after losing 100 pounds how hard it is to be strong and stay focused on a lifestyle change. Many thoughts will come at you and you need to learn to filter the ones that say eat more, it’s OK if you start your new lifestyle tomorrow. Learn that it is only with time and strong good habits that in time your lifestyle change will become apart of who you are. Don’t dwell on the past. Its gone and you can’t do anything about the past. Starting today do things different.

Look at it like this weight loss is a JOB!!   I have a plan that will help you.
J – Journal the Food You Eat (this will keep you accountable for the food you eat) This is one of the best tips I give to others. The feed back I get is always good when it comes to using a journal. People start to realize the reasons they eat.

O – Obstacles will Occur Every Day (Don’t give in- look for solutions)

B – Be Patient and Kind to Yourself, (It took time to put this weight on and takes time to get it off.

I have a great plan that will really help all who struggle with emotional eating.
Journal your emotions instead of eating them. Work hard on digging deep and finding out why your turn to food for comfort food.

Eating Plan of action:
1. Make your morning all about fiber with my Spinach Raspberry flaxseed oil shake. My recipe!
2. Afternoon snack: Spoonful of peanut butter. It will kill the sweet tooth and helps with dry skin.

Keep working towards your lifestyle change. Don’t put it off  Start NOW!!

With only 3 weeks till Christmas better work hard now so you can enjoy your holiday!! Now just go do it!!

So blessed to get a Let Your Light Shine Award form Amanda over at K-love radio.  I listen to this station on line and love it.  Amanda’s show is awesome! Check it out sometime.  Thank you Amanda for sharing my story with your listeners.  I sure feel blessed!

Click here to view:

Here is a link that get’s you K-love on line since we don’t get this station locally.  Click Below:

K-Love Radio On-line. Check it out! Its a wonderful station

Are you a Food Addict?
What is your relationship with food?
Take the following quiz.
1. Do you eat eat in secret or hide your food?
2. Do you eat even when you are not hungry?
3. Do you crave certain kinds of food?
4. Do you feel guilty about what and how much you eat?
5. Do you spend a large amount of time thinking about what you ate?
6. Do you over eat even to the point you feel sick?
7. Do you turn to food to relieve stress or to deal with unpleasant emotions?
If you answered yes to many of these there is help: Find a Overeaters Anonymous meeting by clicking here

Don’t wait for the new year to get in shape!!  Come join me at Nampa Fit Studio!!

Your going to get personalized attention, unlimited support, and a great workout every time you walk in the door no matter your shape, size or fitness level.

Click here to view:  “First Post”

How Not To Gain Weight Over The Holidays.

Tis the season!! We better start thinking how we will eat over the holidays.
From thanksgiving to new years is a total of 37 days. You could pack on over 10 pounds. For that not to happen you really need to think ahead and decide now how you are going to eat over the next 4+weeks.

These tips will help you stay on track this season:

1. Make your food during the day count.
Lean proteins, fruits and vegetables, good fats from olive oil, omega-3 rich fish or yeas and don’t forget the fiber rich whole grains. Make sure you are clean eating. This way if you do snack a bit at the holiday party it will be OK.

2. Offer to bring something to the party.
Bring a vegetable platter. Fill up on vegetables while you are socializing and you won’t gain a pound. It’s OK to eat a small amount of your favorite dessert at the party just don’t overdo it.

3. Get Up and Get Moving.
With time constraints during the holidays it can be a very big challenge to keep up with working out! Don’t let it be. Be consistent and get your min of 20 min cardio in a day. Don’t forget to weight training and core exercises are a must. Fit them in to your busy week so you won’t lose what you have worked so hard for.

4. Avoid office treats.
Seems at this time of year the office lunch room is more like a sweet factory. Avoid getting caught up feeling like you must try every treat brought in. Pack your lunch to avoid being hungry and eat 6 small meals a day to keep your metabolism moving.

5. Set a calorie goal and maintain.
Calorie counting is a must. I know it’s hard but it is so worth it. Jillian trainer from the biggest loser says to succeed you have to eat less and burn more. You can use Fitday.com as your on-line weight journal. Or check out everdayhealth for a on-line journal

6. Buddy Up!
Get friend to buddy up with over the season. You can make a goal together. This will help you psychologically and emotionally. Having someone to call when you have worries or concerns will be a great tool in the next 4+ weeks.

Happy holidays everyone!! Wishing you a happy healthy holiday season!

So blessed to live in Idaho!  I love my state! Thank you so much for everyone that helped make the Yahoo “Second Act”

One of my closest friends Kim Rose.  Thank you for  helping me get in shape.  I love Nampa Fit Studio! Click here: NampaFitStudio.com

Hair and Make up done by Chelsea:  Chelsea YOU ROCK!  Click here to get in touch with Chelsea

Raffinata: Thank you for providing me with a awesome gown and the use of your shop.  I love your clothes!!  Like them on Facebook and go shopping there for some really cute clothes! Raffinata on Facebook

Also thank you to the crew of “Second Act”  you were all wonderful to work with and I had the time of my life. “Second Act”

I have been addicted to sugar. For me the only way I can lose and keep weight off is cutting out sugar all together. I have had some e-mails through the years of people in tears because they can’t seem to get off sugar and it’s upsetting their life. Most people over consume refined sugar because the good taste. Many people will choose the palatable foods over the non palatable foods because the rewarding aspects of the ingestion.

The problem is if you are over-consuming so much you can lose control over your eating habits and give up your health. I think sugar is the main culprit to the obesity epidemic in our nation. Getting off sugar is a process. I got headaches the first week and I was exhausted but once your off of it for a few weeks you do feel better. More energy. No sugar hangovers and your body starts to function so much better.

If you choose to go off sugar make sure you are drinking lot’s of water to flush the system. Be patient with yourself as you will be tempted at every angle but if you get through that first week you really will be proud and start feeling really good!!

Here what Dr. OZ has to say about sugar addiction:
Click here

World Diabetes Day Is November 14th.

There are many risk factors for type 2 diabetes. They include:
* Obesity and overweight
* Lack of exercise
* Previously identified glucose intolerance
* Unhealthy diet
* Increased age
* High blood pressure and high cholesterol
* A family history of diabetes
* A history of gestational diabetes
* Ethnicity – higher rates of diabetes have been reported in Asians, Hispanics, Indigenous peoples (USA, Canada, Australia) and African Americans.

If you think you are at risk of type 2 diabetes, get tested!

It’s your life, It’s your future and you are worth it!!

Let it Cry!! Now get your Monday workout in! Just Do It!!

Know what you are eating!

Have a plan for the week and stick to it!  Now get you Monday workout in!!   Have a wonderful week!

I am so humbled by today. Filmed 12 hrs today with the team of producers and camera crew from Yahoo “Second Act” – Vitality. Thank you to all of my locals who helped make today such a wonderful success. You know who you are!! It will air November 15th.

Dr. Oz Indian Roasted Pumpkin Soup

• 2 cups pie pumpkin, chopped
• 4 shallots
• 2 carrots, chopped
• 1 Granny Smith Apple, pealed and sliced
• 1 medium onion, chopped
• 4 cloves garlic
• 2 Tbsp. olive oil
• 1 tsp. ground coriander
• 1 tsp. ground cumin
• 1/2 tsp. turmeric
• 2 cups vegetable broth
• 1/2 cup coconut milk

1. Preheat oven to 425F
2. Toss together: pumpkin, shallots, carrots, apple, onion, garlic olive oil, coriander, cumin and turmeric
3. Spread mixture into 18 X 12 pan
4. Roast for about 30 minutes until vegetables are tender
5. Transfer mixture to blender
6. Add broth and coconut milk to it
7. Close blender cover, with center part removed
8. Season with 1/4 tsp. each, salt and pepper

ENJOY!! It is so yummy!!!!!

Good Housekeeping 10/2010

Click here to see! I am slide show number 6

Positive Thinking!!

Breakfast is the most important meal of the day. Many don’t eat breakfast and by 10 feel exhausted and out of brain power. So power up with a healthy breakfast. If you think about it you have been fasting since the last meal yesterday. In order to keep your body functioning properly and keep your metabolism moving breakfast is a must.
Breakfast gives you mental clarity. With breakfast you are much more likely to have a productive school or work day. Breakfast just starts your day out right. Sets the pace for the rest of your day.

If you are in a hurry grab a balanced protein bar. Zone bars are my favorite.
If you have time go for making a shake. I love breakfast shakes. Click here to view the shake on the Dr OZ show that we make regularly. This shake is so healthy and so yummy you will want it often once you try it.
Another good breakfast is oatmeal and a hard boiled egg.

Just don’t forget to eat breakfast. It’s the one thing that will kick off your day and that you can’t afford to miss.

Have any great tips on eating breakfast? Leave a comment. I would love to hear from you.

When I was diagnosed with Type 2 diabetes I was devastated. If you don’t take diabetes by the horns and beat it, diabetes will sure beat you. I was not about to let that happen so I deiced right then and there that I was starting my new life today. Little by little changing one bad habit at a time I did it. I lost 100 pounds total and now have my diabetes under control through eating right and exercising. No my weight loss did not happen overnight. I had to learn patients.

So what do you do if you are new to the diagnoses of type 2 diabetes? Here are some tips to start on your way to a healthier you.

1.  Avoid Denial- Getting this diagnoses can stop you in your tracks. Don’t let the fear of the diagnoses put you into depression. It can! Fight it and be proactive. Jump right in and listen to your Doctor. Test your blood sugars and really start to understand what they mean.
2.  Get Educated- Visit the American Diabetes Associations web site and start learning all you can about type 2 diabetes. Also would have your Dr. recommend you to a diabetes educator. They can give you valuable information.
3.  Make Changes- Start exercising!! Really start moving! It is one of the best things you can start to incorporate into your lifestyle.

Take this to heart! Take it one day at a time and you will change. Be patient with yourself.

Click here to take the Diabetes Risk Test~

Love this ladies will!! Great example to me!

Dr OZ has a new way for you to get your 10.000 Steps a day!!  A pedometer that gives you rewards!! That’s Right!! Cool fitness pedometer!!  It’s pretty amazing that you can get prizes for getting your 10,000 steps a day in. So take a look and see if this will work for you.  Click here to check out what you can win.

To order the S2H Step Click here. S2H.com.

10 outstanding fit tips!

1. Be physically active.
2. Eat protein at every meal.
3. Don’t keep treats in your home. Enjoy them away from home.
4. Drink Drink and Drink more water.
5. Eat 6 small meals a day instead of 3 big ones.
6. Be very choosy when eating a nighttime snack.
7. If stressed use a non-food alternative to cope.
8. Don’t eat after 8pm at night.
9. Eat foods that are in season
10. Find a exercise you enjoy and do it often.

I am so blessed to be featured on WebMD.   My Clip is called How Did This Happen?

  Click to watch!

Jill’s Spinach Raspberry Flaxseed Oil Shake~ As seen on Dr. OZ

Ingredients
Serves 4

2 cups fresh or frozen Raspberry’s
1 container of strawberry low fat yogurt.
1/4 cup orange juice
1 handful of fresh spinach. You and your kids wont even taste the spinach. It’s the only way I can get my 5 yr old to get his veggies.
8 baby carrots
2 scoops of vanilla or strawberry protein powder of your choice.
For a healthy twist add 2 teaspoons of flaxseed oil. You wont even taste it. There is also a beauty tip using flaxseed oil. It is great for making beautiful hair, skin and nails.

1/4 cup of dry oatmeal
2 teaspoon of wheat germ

Combine all ingredients in blender with a small amount of ice until smooth and serve.
* Amount Per Serving / 10- oz
* Calories: 203.1
* Dietary Fiber: 12g
* Total Fat: 4.0 g
* Sodium: 52.2mg
* Total Carbs: 23.1 g
* Protein: 20g

Click here to look in my refrigerator!!

Week 5

Hope, Faith and Weight Loss!!

Losing 100 pounds was not easy. In fact it was very hard. There is no magic pill for true weight loss. You have to set goals and keep them. My first thought after getting the diagnosis of diabetes is how am I going to get all of this weight off?
I also remember how I felt in my soul. Depressed, no energy, fatigued.

I knew I was going to have to look within and really set some goals that I would have to keep.
I did and as a result I am now 100 pounds lighter.

Setting Goals-
When you are setting goals you really have to start small. I started by logging my food. I did this for a few weeks then I would add another small goal. My 2nd goal was to stop eating past 7pm. After a few weeks I would add another goal then another and so on until my habits really started to take shape and become a part of my life style.

It really is all about your lifestyle. Making small changes to it and learning a new way to have a relationship with food.

Motivation-
You can also join a weight loss club for motivation. I believe that Take Off Pounds Sensibly (TOPS) is the best weight loss club in Idaho. I found it to be so useful for accountability and motivation. I had to show up. I had to weigh in once a week and had to answer to myself but more importantly they keep a record so I had to be accountable to someone else.

Did you know 80% of your success is from what you eat? Exercise is so important but your food plan will be vital to your success.

Exercise-
It is so important for you to keep moving. Exercising whether it is walking, aerobics or a machine is a must. You need to do cardio to burn fat and it is also very good for heart health. You also need to lift weights. The more muscle you have the faster you burn fat. I remember back in the day I would hear at the gym that if you lift to much you will bulk up. To me that is just not true. When you start weight training you start out lifting a low weight and move up as you go along. You are building muscle. Not bulking up.

Believing In Yourself-
You must believe in yourself to succeed. Dig deep and really find out who you are. You can do this and I know you can because I did.

Who’s Up For The Challenge?

Click Here To Listen and Join The Challenge!

Our Race is called life! Never Give Up!!

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