These are the 3 most important fit tips I can give you!!

Diet~ When most see the word diet they think of restriction.  Today I am using this word to say eat healthy.  Veggies and lean meat along with some fruit.  Just get rid of the junk.  If you do this you will start having energy you did not know you have.  Bad foods make us sluggish and grumpy.  Good foods fuel the body with the things it needs to get us through day happy and with lot’s of energy.

Exercise~ You will have more energy if you do some type of exercise daily.  This doesn’t have to happen over night but just start moving.  Doing some type of physical exercise for 20 min a day and work up to more.  The amazing thing that happens is on the day you don’t get your dose of exercise you will feel it.  That’s what keeps me going back for more!

Sleep~  I can’t stress enough how important it is the you get a good night sleep.  Our bodies need sleep.  A fit body is a healthy body but you can’t get healthy if you are not getting proper sleep.

We are all busy!! Kids, Work or working hard in our communities.  It’s hard to make time to make sure we have our preventive tests done. Get Motivated to take care of you this month!! Click Here:

All I can say is Wow!!  I had one of the Best Birthday’s ever.  I was invited and attended a health event in San Fransisco. I was in beautiful down town San Fransisco for 3 days!! I  stayed at the Sir Francis Drake Hotel in Union Square click here to see the hotel…. I  Loved every min.  I met so many amazing people with a passion to help others have a happy healthy life.  What an great adventure.  Today was my Birthday and what a awesome gift.  Basically a paid vacation as I looked at it.  My pedometer said I walked over 40,000 steps today shopping and sightseeing.  I made it back into Boise at 10:40pm.  With a warm embrace from my husband I was happy to be home.  Kissed each of my kids now I am ready for bed.  We will have a family celebration tonight.  Fun times and a very Happy Birthday!!

A wonderful group of people dedicated to helping others gain good health

I did get my workouts in when I was gone!!

Talk about Shopping!!  This amazing Forever 21 was enormous.  It had 3 floors.  I had a blast shopping…

I have been off sugar for a little over 90 days besides having 2 free days. I can’t believe I rocked so well!! I feel so good!! Even though my Diabetes numbers Rock and I really could have sugar I choose not too because I feel so much better in life when I don’t eat it. .

My friend and I have 5 days left of a 21 day challenge of eating highly healthy foods. I have lost inches and my muscles are really starting to show from all the BodyPump I have been doing. Soooo rewarding. It’s a good thing only 5 more days because my Birthday is on the 15th and you can Bet I will be having a wonderfully deserved free day but when the Birthday is over I plan to go back to eating healthy everyday because I feels so great and healthy.

More energy, Happier and I love the feeling of good health!! Also it helps me to look at my before and after to really remember how unhealthy and bad I felt when I had all that extra weight on me. Life is so different than it use to be!!

It’s so important you know how to read labels when shopping.  So much yeck is put in our food.  You need to know what your buying.  This chart is great.

Had a blast this morning at the Nampa Fit Studio Block Party!!   It was so fun team teaching. I ? BODYPUMP!!

Come join me at Nampa Fit Studio!!  Saturday May 4th We will be having free classes to teach the new BodyPump 85.  See you at the Studio!!           Click Here to Sign up

BodyPump

Some people have told me this shake acts like a detox to them.  Many have lost lot’s of weight using this shake in the morning.  I really feel it’s the fiber in the shake that many of us lack.  I thought I would post it because I had a few comments on the past shake post that asked if this was what they showed on his show.  I did not watch today’s show but this shake is a wonderful way to stay healthy… Enjoy!

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

Your Attitude makes all the difference.  Keep it positive and you will reach your fitness goals!!  Don’t let your head slip in the negative thoughts push them out and put in positive thoughts.  You can do anything you put your mind too.

I have been taking BodyPump classes for awhile now and have fell in love with the training!!  I love group fitness and weight lifting so to find them both together is such a plus.  I thought about becoming an instructor along time ago and even put it on my bucket list but with healing from the stress from 2012 I did not picture this happening in the near future.   My dear friend Kim who is the owner of Nampa Fit Studiohas been such a support to me through the years said I should take the upcoming instructor course. I thought about it for awhile and came back with a big yes!!  I prepared hard and took the course this past weekend.  I passed with a BOOM!!  I am really excited to help others become strong and healthy!!   Here are a few pic’s from the great weekend!!

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

Keep your kids moving

Click here to find out about events!!

I have been doing a lot of thinking about setbacks lately.  It’s almost been a full year of struggling with my Asthma something that I really felt was gone.  Well I knew it never fully leaves but not having 1 asthma attack since my youngest was born 8 yrs ago really had me convinced I would not have to deal with Asthma ever again.  I love exercising.  It’s the  number 1 thing that has helped me really keep my diabetes in control.  It’s also my BIGGEST stress buster.  Without exercise I am stressed!!  So the past few weeks I have been really thinking about life and how I have gotten through setbacks.  I remembered when I broke my Ankle falling on black ice. I broke my ankle on both sides.  I was half way through my weight loss journey.  I was devastated and depressed when I fell knowing it would make it really hard for me to reach my goal.

Talk about a set back.   I really could not see my journey press forward.  It was depressing.  I began to dig deep and I knew in my heart if I could keep up with my eating plan I could continue to lose the weight and get my diabetes undercontrol.  So I set out to do just that and I did!  Ever since that event I have to go back there mentally and remember what I felt.  I have been discouraged with my asthma.  I have some wonderful goals I have set and my asthma keeps getting in the way of accomplishing them but as with my ankle I am not going to let it stop me.  I am not going to let the setbacks take me to a negative place.  OK, so I can’t workout as much as I would like to but I am not going to get depressed about it.  I am going to be grateful for the days I can breath well and appreciate my workouts that much more.  I can keep a positive mindset and just keep pressing forward.

No matter what your set back is don’t you dare let it stop you.  Do what you can and just stay focused on what you can do and not what you can’t do!!  I have had so many great examples of people who have made it through setbacks and we can do this.  Just keep moving towards your goal and don’t give up!!

This is one of my favorite videos.  A must watch.  This gives me a boost every time I watch it.
We have the power to change!! Believe in yourself!

Make sure your getting 8 glasses of water a day!!

 courtesy of: thedailytwight.com

Graph bu HIN.com

Source: WeightTraining.com

Had a great day meeting some really wonderful people at the My Fit Foods Even in Meridian!!

My Fit Foods

I will be at the  Meridian My Fit Foods 1 Year Anniversary & Customer Appreciation Day   from: 11:00 to 2:00 come down and join the fun.  They have an amazing menu and I have to say my favorites are the Buffalo Chicken Salad, Breakfast Tacos and the oh very yummy Salmon and veggies.

A 15% discount on Saturday, March 16th at all four store locations!

We will also be raffling off some great prizes, sampling foods, playing games and inviting health and fitness partners in to exhibit that day! Watch here for more details!

Raffle Prizes to Include:
1 free 21 day Challenge ($550 max value)
1 free Day of Meals ($25 value)
4 Tickets to a Steelheads game of your choice
Axiom Gym One Month Passes
A20 Fitness Class Passes
Bowling Gift Certificate
Eagle Acupuncture Certificate
Model Home Furnishings $100 Gift Certificate
Massage by Tami Lee
Two $100 Dillard’s Gift Cards
Planet Beach Gift Certificates (10 valued at $200 each!)
Two Haircuts by Toni & Guy ($35 Value)
Modern Hotel Gift Certificate
Two hours of free cleaning from Merry Maids
IM=X Pilates of Boise has donated 1 private session + 3 free reformer sessions ($60 value)
Monkey Dooz Mommy & Me Spa Retreat – $60 value
One Month Group Training with Champion Fitness Training (Jason Wanlass)
Anytime Fitness 1 YEAR Membership
Plus many more…

How to Earn Raffle Tickets for the Anniversary Event:

Earn a ticket for each purchase at My Fit Foods between 3/9-3/16
Earn a ticket for each friend (new MFF customer) that you bring with you into My Fit Foods
Earn a ticket for sharing the Facebook Events page with your Facebook friends (must show page to MFF team member)
Earn a ticket for posting a picture of a My Fit Foods menu item to your Facebook friends (must show page to MFF team member)
Earn a ticket for Retweeting My Fit Foods’ posts about the event
Everyone that tweets this message – Stop by @myfitfoodsidaho for the 1 year anniversary event on 3/16. 15% off + raffle prizes! http://tinyurl.com/as8pclj #mffanniversary

Earn 5 tickets for booking a nutrition consultation
Earn a ticket for posting a Recommendation on our Facebook wall
Earn a ticket for attending on 3/16

Drawing Rules:
Must be 18 or older to enter the drawing.
Prizes are limited to local Treasure Valley residents only.
You don’t have to be present to win, however, we will have several on the spot raffles throughout the day for free meals and fitness class passes. Winners to be notified via email newsletter.

This event will take place at all four My Fit Foods: Portico, Eagle, Ram Plaza & Boise Towne Square Mall. Discount not available at our Axiom cooler.

Store Addresses:
Eagle – 600 S. Rivershore Ln., #100
Eagle, ID 83616
208-938-7811

Ram Plaza – 577 E. Park Blvd., #120
Boise, ID 83712
208-629-5385

Boise Towne Square Mall
350 N. Milwaukee St., #1317
Boise, ID 83704
208-629-5385

The Portico
3223 E. Louise Dr., #108
Meridian, ID 83642
208-995-2832

ONLINECOLLEGES.NET

1. Eat three meals and three snacks  in between your meals each day!!  For many people, blood sugars drop if you don’t eat often so people  feel hungry and will be craving sugar. Eating often has really been the key for me.   Click here to see a sample of what I eat.

2. When cooking use Spices. Cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and will really help reduce sugar cravings.

3. “Get Up and Get Moving” Zumba, Body pump, do what ever makes you happy but get in your exercise.  Some being ME and I am sure many people use sugar to give you a burst of energy.  If you get in regular exercise you will be less likely to crave sugar for that boost your looking for.

4. Address your emotions.  If your using sugar to hide from your emotions or numb your emotions stop.  Deal with them and do what you have to do to de stress.  If your emotions are all over the place sugar cravings will for sure be there.  I journal my feelings instead of feeding them.  It’s really been helpful since ditching sugar all together on February 9th.  Give it a try!!

5. Clean our your pantry!!  GET rid off all sugary snacks, candy. If it’s not there you won’t eat it!!

Infographic Via: Golden Rule Insurance Company

Yes!!!   I am addicted to sugar.  I am on day 10 of having NO sugar.  I started a 90 day challenge to get off sugar because I really feel better when I just don’t have sugar!!  I came up with this quiz to help you decide if you might be addicted to sugar.  This is everything I have asked myself prior to getting off sugar and I answered YES to all of them.  I would say if you answer 8 out of the 10 you may want to consider joining in on the challenge. 

I know back in the early part of  January when I was dealing with a load of stress I was thinking oh no I keep turning to sugar.  At the time in my mind I new this was only temporary but in reality I had been using sugar in 2012 to deal with the really bad year I was having.  Coming out of the fuzzy blur in January I really think I was ready to give up but it was not until Feb 9th that I just decided it’s time.  YOU have to be ready to do this.  I was off for 2 full years and loved it.  I want that healthy feeling back and I know for me ditching sugar is the way to get it. 

If you are ready to give up sugar leave a message and join the challenge.  Challenge Ends May 4th but this does not mean I am giving up my healthy lifestyle.

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

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?

I sent out an e-mail to many wonderful people who I in touch with since bringing this blog to life.  Here are the Top 25 reason’s gave for wanting to lose weight and get healthy in the year 2013.  It took some time to get answers back but I am glad.  Here we are in Early Feb where most have already given up on there New Years Resolution.  My hope this will give you a boost in remembering the reason’s you want to gain a healthier lifestyle.

1. To be healthy and feel good.

2. So I can run and play with my kids.

3. So I can live to see my grandchildren and great-grandchildren.

4. So I don’t get diabetes or hypertension

5.  I Really want to be able to walk more than a block without getting out of breath.

6. I want to have a stronger body so day to day things are not so hard to do.

7. So I don’t end up like family members that have endless health problems due excess weight.

10. I really want to feel good about myself when I look in the mirror.

11. So I can go to high school reunion people will actually recognize me.

10.. To wear a bathing suit without feeling I have to wear a cover up over it.

11. So I don’t hide from the camera

12.To have enough energy to keep up with my kids

13. I Really want to be able to walk more than a block without getting out of breath.

14. To not worry if my shirt shows my stomach hanging over my pants.

15.I want to like my outside as much as I like my inside and really find my life’s passion.

16.  To be able to tie my shoes without it hurting just to bend over  or having to prop my foot up on something just to get to my shoe.

17. To look good in clothes again

18. To be able to cross my legs comfortably.

19. To be able to ride a roller coaster without worrying if the bar will fit and if it doesn’t having to be told I can’t ride.  I am going to ride a roller coaster at the end of 2013

20. To be able to run in a marathon

21. To have the confidence to speak in front of people.

22. So people will stop asking when my baby is due.

23. So people won’t stare and make random rude comments about my weight.

24. So I don’t have to struggle just to get up off the floor.

25. To feel confident to go after things I really want in life.

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.

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!!

I really have loved the Body Pump classes at nampafitstudio.  I have to brag and bring you some facts about the class and the benefits of bringing it into your life.  First off it’s by far the most challenge fitness class I have ever taken.  I push myself so hard that my stress is gone after the hour.

Here are some other awesome benefits.

** Calories Burn~  on a average you can burn 328.9 in the 45 min workout.   That is amazing to me.

**Muscular strength gains~  YES you want to build muscle.  It helps with burning fat and these classes have helped me gain muscle in areas I never thought possible.

**Positive psychological benefits~  This is a big one for me.  Undergoing the biggest stress year of my life 2012 I can say there is nothing in the world that can clear my mind like body pump.  It has been shown that people that take Body Pump have high levels of enjoyment, an improved overall feeling of well-being, improvements in the performance of other sports and exercise activities, a feeling and sense of improved
coordination, flexibility, muscle strength and tone.

So with all of these benefits how can you say you don’t at least want to give it a try..  Click here to go to Nampa Fit Studio and sign up for body pump.  use code 1FREE4me to get your free class.  I will see you at the studio!!

All the prizes for this awesome challenge are donated by some amazing organizations in the valley.  Join now by clicking here!

2013 Kickoff
Saturday, January 26, 2013
9:00am- 2:00pm

Challenge Location
Medical Clinic Pharmacy
315 E. Elm St. Suite 150
Caldwell, ID 83605
(208) 459-1503

come take a free class at Sponsor Nampa Fit Studio.  Click here and use Code 1FREE4ME  See you in class!!

Facts About $10,000 Canyon County Weight Loss Challenge
The $10,000 Canyon County Weight Loss Challenge, Presented by Medical Clinic Pharmacy and Wild 101, is about improving the lives in our community. We are asking all of the residents of Canyon County to get and stay healthy, have fun, and help children living with diabetes, all for the chance to win a lot of money!

This year we have more prizes than ever before! The top 3 people who lose the largest percentage of body weight and the top 3 people who lose the most pounds win their share of $10,000 CASH! And YES it’s possible to win in both categories…

$5,000 for 1st place percentage lost
$2,500 for 2nd place percentage lost
$750 for 3rd place percentage lost

$1,000 for 1st place pounds lost
$500 for 2nd place pounds lost
$250 for 3rd place pounds lost

We hope the $10,000 Canyon County Weight Loss Challenge helps you become motivated and familiar with some resources to help you get started on the road to a lifetime of good health. Our supporters will be giving away resources at the Kickoff, and many supporters will be featured in the Passport Program.

At the initial weigh-in, participants will get a Passport Program Card listing our Passport Program Partners who are each donating either a free service or product to each participant in the Challenge. Participants who visit every Passport Program Partner to redeem their free service, and get their passport stamped by each business by the finale, get an additional 2% off of their total weight loss percentage at the finale.

Please check with your physician before starting the Canyon County Weight Loss Challenge, and throughout, to make sure the choices you are making are healthy for you and your family.

All proceeds raised will benefit Idaho Diabetes Youth Programs (dba Camp Hodia). IDYP is a local nonprofit organization that, since 1978, has been providing camps and programs for all children and teens with type 1 diabetes regardless of their family’s ability to pay. Click here for more

Final Weigh-Ins and Award Ceremony
Saturday, July 13, 2013 10:00am- 12:00pm

I got a few e-mails about wanting a healthy yet sweet snack so I thought I would re-post this recipe.  Yummy but healthy!!

Dr. OZ had the the cutest guest Marjorie Johnson on his show today. She gave her recipe for her awesome Apricot pecan oatmeal muffins. A must try for a yummy healthy snack.Ingredients

Makes 12 muffins
1 cup quick cooking oats
1 cup buttermilk
1 cup all-purpose flour to make them healthier I would ditch the all purpose flower and add Prairie Gold 100% Wheat flour. It can be bought at most stores.
1 tsp baking power
1/2 tsp baking soda
1/2 tsp salt
1/2 cup dried apricots, chopped
1/2 cup chopped pecans
1/3 cup canola oil. You can also swap out the oil for applesauce for a healthier treat.
1 egg
1/3 cup brown sugar, firmly packed

Directions Place oats and buttermilk in a bowl. Stir to combine. Cover and let stand for 20-30 minutes. In a large bowl sift together flour, baking powder, baking soda and salt. Stir in apricots and pecans. Add oil, egg and brown sugar to the oatmeal mixture and combine well. Pour the oatmeal mixture into the flour mixture. Stir just to moisten the dry ingredients. It will look lumpy. Divide batter into 12 greased muffin cups.

Originally published at Dr.OZ.com

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 that I featured on the Dr OZ Show.  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.

I have had many e-mails about my Shake that was seen on the Dr. OZ Show.  I feel so blessed it’s helping so many people.  It took many many tries with my husband to get this just right  and  I am so happy it’s making it’s way around the web.  I am posting it at the top once again so people can enjoy.  Thank you so much for your kind e-mails and the ton’s of support I receive to keep my message moving!!

Share if you love this!!

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

Speaking at tonight’s woman’s group was such a blast. I met so many wonderful ladies. We all had a blast doing Zumba. Last photo is with me and some instructors from Nampa Fit Studio!

Top new releases for work out DVD’s
Let’s get this weight off once and for all!!!

I loved doing this pre-view of the best DVD’s.
It was hard work losing100 pounds! I had to work out regularly. It is not only important for weight loss but important for diabetics to get plenty of exercise.

* Jillian Michael’s- 30 Day Shred
* The Biggest Loser Workout- Last Chance Workout
* Lisa Rinna-Dance Body Beautiful
* Denise Austin-3-Week Boot Camp
* Julianne Hough-Cardio Ballroom
* Amy Bento- 10 Minute Solutions

Jillian 30 Day Shred- star of The Biggest Loser US and one of the world’s top fitness experts – is committed to getting big results. Follow her lead through her unique 3-2-1 Interval System combining strength, cardio and abs and check out the six-packs on display.
This DVD has three complete 20 min workouts which you can progress at your own time when you are ready. The intensity in each one go up. No room to mess around Jillian is serious when it comes to weight loss.
Style: Safe, efficient and fad free
2 of my friends have this DVD and love it. They are losing weight pretty fast! To do that you will have to do your workout DVD 5 days a week!
Best bit: Easy to follow 20 minute workouts catering to every level
Avoid if: You’re scared to sweat
Get if: You want abs like Jillian
Click here to buy:Jillian Michaels – 30 Day Shred

Join trainers and contestants from the show The Biggest Loser as they demonstrate some of the work out routines that helped them drop the pounds.I have this workout and it’s great! I also love the biggest loser Cardio Max! Talk about getting a good workout!

Style: Really Tough love
Best bit: The ability to make it your own routine
Avoid if: You prefer a more pampered approach
Get if: You’re fed up of fitness gimmicks
Click here to buy:The Biggest Loser: Last Chance Workout They are 50% off right now! Can’t beat that price!!

Lisa Rinnas Dance Body Beautiful the hip new workout method created and choreographed by “Dancing With The Stars” competitors and fan favorites Lisa Rinna and Louis Van Amstel is The Ultimate Fitness DVD series. Encompassing totally unique routines that are super fun and easy to follow, you can do these Dance Fitness Body Blasting workouts anywhere or anytime No Partner Needed! So get up! Get Moving! This is what everyone is talking about and the most fun you will ever have Losing Weight, Getting Fit and Dance- Dance DANCING your way to a Beautiful Dance Body! 20 min you got it a great body

Style: Great pace dance routines
Get if: You are looking for something new and exciting: YOU will love this! Click here to buy:Lisa Rinna: Dance Body Beautiful – Ballroom Body Blast

Jump on the fast track to weight loss and lose up to two dress sizes with DENISE AUSTIN’S 3-WEEK BOOT CAMP! This invigorating plan delivers two supercharged workouts that combine cardio and strength training to boost metabolism and accelerate fat loss. Then, finish strong with a 6-minute bonus Ab Fat-Blaster that will tone and trim a sexy midsection. In just three weeks, you will trim inches, get fit and feel great! CARDIO & STRENGTH INTERVALS (20 min.): Tune up your metabolism and your muscles with cardio and strength intervals specialized to blast maximum fat and calories. ATHLETIC TRAINING (20 min.): Trim inches with a kettlebell-inspired workout that uses controlled momentum, full-body moves and cardio bursts to shed weight fast. BONUS: AB FAT-BLASTER (6 min.): Sculpt rock-hard abs in an instant with three-dimensional exercises that target-tone the entire core to reveal a slim, strong, sexy center.

Style: Easy to follow but you will lose those inches for sure!
Get if: You want to work hard and break a sweat fast. Release endorphins and feel great.
Click here to buy :Denise Austin: 3-Week Boot Camp

CARDIO BALLROOM
Two-time “Dancing with the Stars” champion Julianne Hough is ready to share her best-kept secrets and techniques for getting a lean, toned dancer’s physique! Known for her standout choreography, contagious enthusiasm, and ability to teach anyone to dance, Julianne will motivate you to dance the Cha Cha, Jive and Paso Doble with her in this fun and effective workout—no partner needed! These fat burning moves are carefully choreographed to keep your heart rate up and help you dance your way into fabulous shape. “Dance is the best way to exercise.” Julianne says. “You’ll have so much fun, you won’t even realize you’re getting a great full-body workout.”
BONUS:
One-On-One Personal Dance Lesson With Julianne! This is your chance to learn from the best! In this bonus feature Julianne will break down key steps at a slower pace and refine those little details that will make your dance “ballroom beautiful!” Take this personal dance lesson before your first workout to make your dance flow smoother. Or do it any time you want some extra fine-tuning for your steps.
DVD FEATURES: Cardio Ballroom Workout Personal Dance Lesson with Julianne Behind-The-Scenes Interview
**Selected as Shape Magazine’s DVD of the Month for December 2009.

Style: fad free and fun
Best bit: A personal dance lesson
Avoid if: If your not into working hard
Get if: You want a great bod like Julianne
Click here to buy”Dance with Julianne: Cardio Ballroom“

No time to exercise? We have the solution for you—the 10 Minute Solution! Everyone can find at least ten minutes in their day, and we’ve developed a well-rounded plan that is made up of 5, highly effective 10-minute workouts that will train your ENTIRE body—without spending hours in the gym! You can do one workout per day and get 5 days worth of amazing cross training. You can also use the mix and match feature to create your own favorite combination of the workouts. Or you can choose to do the routines all together and really kick your workout into high gear!

Cardio Kickboxing
In this cardio kickboxing segment, you will burn up the calories, knockout the fat, and achieve a sleek looking physique.
Fat Blasting Intervals
This workout gives you the best of both worlds with intervals of cardio and strength training. These intervals are one of the fastest ways to transform your body and see results quickly.
Power Yoga
It’s important to take time to connect with your body and keep your body balanced with flexibility training. Using this yoga flow you will become more agile and more flexible.
Belly Fat Burner This series of belly blasting exercises will work the 6-pack, strengthen the lower back and zap away any love handles. Consider it a short-cut to the best abs you’ve ever had!
Lean Body Sculpt
Make the most of every minute with compound moves that work your upper and lower body at the same time. This type of sculpting leads to leaner bodies because it increases muscle mass which can raise your metabolic rate and melt away unwanted fat.
About The Instructor: Amy Bento (www.nrgfitness.net) is a NASM Certified Personal Trainer from Norwalk, Connecticut and has been a fitness professional for almost 20 years.
Style: Fun fast and great pace
Best bit: Sculpt your body fast
Avoid if: You don’t want that great body
Get if: You want fast results
Click here to buy: 10 Minute Solution: 5 Day Get Fit Mix

Make sure you get your exercise 5 days a week if possible.

Enjoy!!

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!!

click here for some tips from  Dr. OZ on how to get off sugar.  I don’t believe it takes 28 days.  But by the 28th day you will be feeling wonderful and won’t want to go back to old habits.

Fresh starts are great and with 2013 here  it’s time to think about what you want for the coming year.

Did you know!!  On January 1, 2013, 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

It’s that time of year where we start thinking about the New Year!!  Many goals are made but you can only keep them if you have a plan.  Nampa fit studio can help you get in your best shape ever.  This is an awesome deal to get your New Year off to a great start!!  So hurry before the days run out and  I will see you at the Studio!!

3 Months of Unlimited Credits are 25% Off Until The End Of The Year! YOU PICK THE START DATE! Great way to start the new year!! http://www.nampafitstudio.com/

Happy Holiday’s Everyone!!  I will be adding a daily fit tip to this list.  Keep checking back and stay motivated all month to not let the Holiday weight gain get you.  YOU will be motivated by these tips to stay on track each and every day! 

Fit tip #1 ~ OK we are into December. Big eating month for sure. It’s OK to enjoy little goodies but work for them. Make sure you get your workouts in so you can feel great. Also when you exercise you won’t feel like eating big amounts of Junk food. Work hard and don’t let this month get you down. You can take control and make healthy choices.

Fit tip #2 Drink 1 10 oz glass of water 20 min before each meal.  This will help you feel full and you will be less tempted to overeat.

Fit tip #3    if you are invited to bring a side dish to a Christmas party bring a vegetable platter. Snack on your own platter enough to get a bit full then eat a small amount of the other items on the table. This will save you a load of calories and you wont feel guilt at all !!

Fit tip #4  Do not starve yourself to think your saving your calories for the big bash. This can unleash the hungry beast and you will overeat , pig out or just darn right eat everything in sight. Instead make sure you eat and drink enough during the day so when you get to the party you can choose wisely.

Fit Tip # 5   Don’t skip workouts. This month is busy for sure but if you plan ahead you won’t miss workouts. Even if you only do a 20 min walk or a 30 min workout DVD add it to your day. This will keep you motivated to staying on the path of having a Healthy Holiday! Come take a BODYPUMP class at nampafitstudio if you can. First one is free. 1FREE4ME @ www.nampafitstudio.com.

Fit Tip #6  Water, Water and More water. With Winter coming the weather can be so dry. Water is so good for our skin. Also drinking a glass before each meal can really aid in helping you not overeat. Be good to yourself. At least get 8 but up to 10 8 oz glasses of water a day.

Fit Tip #7
Consider giving the gift of fitness to yourself and loved ones. Here are a few ideas for gifts.
Fitness resistance balls
The best pedometer is the Omron. Tracks really well. click here
Exercise bands and tubing

Fit Tip #8  if you are local Consider giving the gift of fitness by getting yourself or your friends and family credits to nampafitstudio. They offer so many different classes and you have the network of working out with others to help you meet your workout goals. http://nampafitstudio.com/ and don’t forgot your first class is free using code 1FREE4ME

Fit Tip #9 If you find yourself getting loads of holiday treats as gifts making there way to your house Re-gift them. You don’t have to eat everything that comes to your home this month you can even Take home-baked goods to a homeless shelter. Also a tip from being a fire fighters daughter take treats to the fire stations. They will for sure love them.

Fit Tip #10 I have to give this tip over and over because it is one that many struggle with. Drink Your Water. Research has shown that when people drink more water they really do eat fewer calories during the day it will keep that full feeling so you wont overeat. Also with dry weather it so good for your skin. So keep drinking. Take a paper out and leave it where you will see it mark it throughout the day so you know your are getting your min of 10 8 0z glasses a day!! Drink UP!! It’s good for you…

Fit tip #11 Understand that Being Healthy is a Lifestyle.  If you really want some good changes you really need to take change seriously.  Having a good combo will make for success.  Proper sleep, Good nutrition, and daily physical activity.  Use exercise to deal with holiday stress.  It works!!  It really works!!

Fit tip # 12 Holidays can be hard but with variety and moderation you can get through them without weight gain. Focus on eating lot’s of veggies during the day in between your meals and also if you have a slip and eat some junk don’t be to hard on yourself. Just get back on track the next meal. Stay motivated knowing you want to enjoy the holidays but everything in moderation!!

Fit tip #13 I track what I ate on Everyday health my calorie counter.  Click here to go to Everyday Health Calorie Counter.
Having this as a tool.. Give it a try and stay accountable
Read the stories of many that have lost weight using this simple tool. I was blessed to be one of the users they featured but there are so many success stories.   Click  here to see Calorie Counter Success Stories.

Fit tip #14  Take a 10 minute you break each day.  Holidays can bee so stressful and YOU breaks are needed.  Set or lay in a comfortable position.  Take so nice deep breaths.  Inhale in nice and slowly than breath out through your nose slowly.  I have really had to do this regularly when I am stressed with my asthma.  But it can help with any of life stresses.  So be good to yourself and give yourself a few relaxing minutes each day to do this

Fit Tip  #15  Don’t Skip Breakfast!!  Skipping meals can cause you to over eat at your next meal.

Fit Tip #16  OK, so you can’t get in a workout today.  Well I preach not to skip them so just get your exercise in while on your errands, shopping or baking for Christmas.  Park far away from the store or mall.  Walk at a brisk pace in and out to your car.  While baking take a 5 to 10 min brake and do some pushups and situps.     Instead of driving to see all the lights in your neighborhood take a family walk and enjoy the lights with the ones you love.   At night you could grab the kids and do Wii just dance.  We always have a blast doing this and its a fun way to enjoy time with your family.

I have been so sick with Bronchitis sorry my tips have been delayed. 

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.

When I competed in the Mrs. Idaho pageant I needed a tag line that was eye catchy but something that was simple that everyone could do.  There it was “Get Up and Get Moving”  was born.  I love the saying and it’s apart of our household lingo.   It has brought me so much joy sharing this simple campaign to more places then I ever thought possible.  I am so blessed to have helped so many in the past few years to “Get Up and Get Moving”  Young, Old, Tall, Short it does not matter everyone can “Get Up and Get Moving”  Please help me keep the campaign spreading.  Share my web site with anyone that can use a little boost to “Get Up and Get Moving”

Coming in Dec: I will give a simple fit tip each day so we can have a healthy holiday season!!  Thanks to my readers for the support you have given.  I will always give you the credit I have the drive to keep motivating others to a healthier lifestyle.

Happy & Healthy Holidays!!

I can’t believe this video has been out for a year!! Where does the time go. Anyways I have to say a shout out to team yahoo for coming and doing this video. It helps me so much to bring it along when I go to my speaking engagements. It’s nice to have something people can watch and yahoo did and amazing job at featuring my journey on this clip! … I was also so happy my family got to be in this with me!!

It’s World Diabetes Day!! I am blessed to be speaking at a luncheon today to educate others on Type 2 diabetes. Click here to take the risk test.

Click here to read my personal journey!!

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~

My web site has been featured on the 100 Essentials Online Public Health Resources as the #1 Diabetes Public Resource.  I felt so honored especially since this is Diabetes Awareness Month.  Click here and scroll down to diabetes.    masterofpublichealth.org/essential-resources

November is American Diabetes Month, a time to communicate the seriousness of diabetes and the importance of diabetes prevention and control. For years, the American Diabetes Association has used this month as an opportunity to raise awareness of the disease and its serious complications.
I Raise My Hand to Stop Diabetes!!
The American Diabetes Association will pay tribute those who have raised their hand and work to Stop Diabetes!!

Each week, a different focus in the Stop Diabetes movement will be featured.

Week 1: Fighting for the Future – Giving a voice to those denied their rights because of diabetes and fighting for diabetes funding.

Week 2: Impacting Communities – Building relationships around the country to empower people to take control of their health.

Week 3: Celebrating Health – Recognizing courageous people who have overcome the obstacles of living with diabetes and the places that have helped them.

Weeks 4 & 5: Commitment to a Cure – Spotlighting the important research taking place that will lead us toward an eventual cure.

Click here to learn more about type 2 diabetes.

Now go make something good happen!!

I had such a great week. I feel so blessed to have been asked to speak able to about type 2 diabetes in so many different settings. I wanted to sit down today and write a article that has been on my mind this past week and that is about getting the exercise we need. So here it goes!!

I am a perfect example of what not taking care of yourself can do. Now being on the other side my goal is to help others and teach the importance of being good to yourself starting with the way you eat and exercising regularly.

• It decreases body fat and increases lean muscle
• It helps burn calories and aids in weight loss and weight control
• Increases strength of muscles and bones
• Reduces anxiety, depression and improves mood
• Creates more energy
• improves well-being through enhanced self -esteem
• Improves sleep patterns

There are many more benefits but just know if you start today you can start enjoying the pay off and that is a longer life and better health.

Fall is here and this is the perfect soup to have on a cold night. 

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

Remember this:So “Get up and Get Moving”  Make this week count!!

Quote: by Jill Knapp

I was blessed to speak at a weight loss support group today. I was wearing the same outfit in the  below photo it was the outfit I last saw my Father in-law in before his passing.  I shared with the people I spoke with on how he was such an amazing support to my platform and really loved me.  I remember him calling me saying he went out and bought all the magazines that Walgreen’s  had when I was on the cover and in the pages First for Woman Magazine.  I sure miss him. I LOVE YOU DAD!!

This video always get’s me motivated!! Now just go do it!!

Great Day at the City of Nampa Employee Health Fair!! We have such a great community!! I feel blessed!!

I want to be real with my readers and feel I need to let you know my life is not always great!! In fact this summer has been a real hard one for me. Struggles in my personal life.  We all have them!!  My health has been on the decline suffering with Asthma, something I haven’t had to deal with since my youngest was born 7 yrs ago. We have had so much smoke in the air from all the fires it’s just been awful.   I have not been able to do my Normal workouts because I just can’t breath well.  This has been going on since Late March.  On top of the Asthma I have also had laryngitis since May..  My voice is good in the morning and by late after noon it’s gone.  So I just want to share that I struggle too and all though I try to keep my blog up beat and give motivation I want to share this with you so you don’t give up when life get’s hard.   I love the blessed journey I have been on helping those with type 2 diabetes realize that life can get better also those with weight issues can have hope!!  To share my journey has been such a uplifting expierence and as doors just continue to open I know this is what brings me joy.

You my readers have lifted my spirits many times through the years with your sincere  heart felt e-mails and sweet comments.  It’s what keeps me going.  Thank you!!  I am hoping as the weather cools and the fires subside my health will be good again.  Working out is my anti depressant for when times are tough and not having it is really hard for me.

Stay Positive!! Keep Moving Forward!!

I love this clip!! Now just go do it!

In the past four decades, obesity rates in the United States have soared among all age groups. This rise in obesity rates has affected our youth in alarming fashion. Childhood obesity has increased more than fourfold among those ages 6 to 11. Over 23 million children and teenagers in the United States ages 2 to 19 are obese or overweight, a statistic that health and medical experts consider to be an epidemic. And this epidemic puts nearly one third of America’s children at a early risk for Type 2 diabetes, high blood pressure, heart disease and even stroke – conditions usually associated with adulthood.

It’s time to dedicate time to educating our kids and youth to learn to eat better and to get at least 6 minutes of exercise daily. I love speaking to our kids and youth. They will change they just need the tools to do so.

Make a goal to talk to your own kids about eating healthy. Set a good example in your home so that you can raise healthy kids. Visit here to get more ideas: Empower Me

As per your requests a 3 Month Option is now available!
Purchase 3 Months of Unlimited Credits Save 5%, Purchase 6 Months of Unlimited Credits Save 10%. Of course we still offer pay-per-credit option and a month to month! **Just another great way for you build the price that fits your budget- then let us build the body**Click here to view your options:

Kids are back in school and life can get so busy!!  Check out the times for classes.  So many to classes choose you can find times that can work into your busy day…. Click here to view times

Click here to see the success stories.  See you at the Studio!!

I spoke at a weight loss support group and promised I would post the Yahoo Video as my top post because I could not get the web to work in the building. Here you go ladies!! Had a great time meeting all of you!.

Jill

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 FBby 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 Aug 31st! The Winner will have 48 hours to respond before another winner is drawn.

Good Luck to all!

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!!

Now “Get Up and Get Moving”!! 

Click here to see::

The benefits of having a pedometer are great! Using the health experts recommended 10,000 steps a day is a great way to monitor your exercise. Ever since being on the Dr. OZ show I have been using the pedometer they gave me. I love it! It’s is a reasonably priced pedometer and reads well.

Getting 10,000 steps a day is not as easy as you think! You really have to be moving most of the day. I work out a min of 1 hour a day and am very busy with my kids. I still find myself making laps up and down the stairs at the end of the day to get my steps in.
How to get your steps in:

1 hr walk: Walking is one of the best exercise there is. 1 hr will help hike up the steps. All though you will still need to get more, this is a great way to get your steps in and with nice spring weather so it’s refreshing to be outside.

Elliptical: My favorite work out machine and I usually get about 5000 in 1 hour. I do interval training so I am not on the elliptical the whole hour but in that hour I do get at least 1/2 of my days steps in.

Weight training: I have to stress the importance of weight training. It’s so good for your body and you really should do some type of weight lifting at least 3 days of week. On my weight training days its pretty hard to get my steps. I have had to mix things up and do intervals of walking or elliptical in between sets. It works and I am able to get in my many of my steps though my hour of training.

Using the stairs: I just set the timer if I need more steps at the end of day. I go up and down until my timer goes off. I get my heart rate up and really feel good after doing this.

These are just a few examples of ways to get your steps in. The list is endless. Be creative just make sure you make it to 10.000 a day!

Best pedometer in my opinion is the Omron HJ-112 Digital Pocket Pedometer. Click to check it out.

If you don’t have a pedometer most definitely get one!! Have a great week and make it a fit one!

What a way to go out!! 22 medals and 18 were gold!!

What are the first thoughts that come to mind when looking at this picture? For me it was Determination!! Other words that followed that thought were Focus, Goal, believing in yourself, never give up and give it your all.

We have a mini gym in our garage . On the mirror in our gym sits this picture of Michael Phelps. When I am not in the mood or just plain to tired to give my work out my all I look at that picture and in goes those thoughts. I know how hard he worked to make worlds best. He wanted it and he met the goals that it took to achieve his dream.
I have dreams. I am meeting goals and I am determined to reach my goal. Motivation comes from within. For me it’s like a seed that is planted and as long as I water that seed it will flourish. Good luck to you in whatever your dream maybe. May you archive your goals by keeping your eye on the ball and reaching for the stars.

Dream big, Set goal and Make things happen!!

Had a nice time at the Canyon County Fair today. I love sharing my journey with others and giving tips to help them on their own journey.

Join “Get Up and Get Moving along with Nampa Fit Studio at the Canyon County Fair~ Health /Wellness Expo Sat 7/28.  It’s an honor to be apart of this fair and I look forward to meeting many new people!

Along with eating healthy get a good workout in to start your week off just right!!  Happy Health!!

I love this!!

Now “Get up and Get Moving” and heal your body!!

Kids and teens at risk for type 2 diabetes.

One of my favorite things to do is speak to our kids and youth about the affects of type 2 diabetes. I also love telling them how to avoid getting type 2 diabetes through healthy eating and getting more exercise.

Type 2 diabetes is becoming increasingly common in the U.S. Kids and teens especially those who are overweight. There are some studies that report between 8% and 45 % of children who’ve been diagnose with diabetes have the form known as type 2.

Diabetes is a chronic condition and needs close attention, with some piratical knowledge, you can become your child’s most important ally when it comes to learning to live with this disease.

Click here to watch an important video on type 2

Most people who develop type 2 diabetes are overweight. Excess fat makes it harder for the cells to respond to insulin. Being inactive makes the body’s ability to respond to insulin. Once only known as adult- onset diabetes because it almost exclusively affected adults that were overweight. Today that description is not accurate. Kids and teens are being diagnosed with type 2 diabetes, unfortunately most of these kids are overweight.

Have hope!! With better diet and exercise you can help your child avoid having your child ever hear the words you have type 2 diabetes.

To learn more Click Here

“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!

Think about how you feel after a workout. I always feel great after a good workout.

Just do it!!

Nampa Fit Studio is 2! Enjoy 20% OFF your 1st Month of Unlimited Credits or Buy 2 Credits Get 1 for FREE! Click here to enjoy the anniversary sale

Wonderful time speaking at a women’s group tonight. Sharing my weight loss journey and having  a blast doing Zumba.

Now go get a good workout in!!  Happy Monday!

Most of the time we are very critical of ourselves.  We have to stop being down on ourselves and start being positive sending positive messages to our minds.  Most of weight loss comes from a change in thinking and attitude.  

  5 affirmations to tell yourself during  your weight loss journey.

1.  I have control over what I eat, what I do, and how I feel.

2. Losing weight comes naturally to me

3. I choose to embrace thoughts of confidence in my ability to make positive changes in my life. 

4.  I am on the road to fitness by exercising daily

5.  My body reflects what an extraordinary and unique person I am.

Remember affirmations gain power from repetition.  Say them often because the more you say them the more they will become a reality.

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!!

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!