Eat your chocolate

This is a simple yet often misunderstood nutrition tip.

These 9 kisses are 1 serving & depending on the flavor all 9 are about 200 calories. That fits nicely into most people's daily diet, including yours. 

Remember you can have 100-400 discretionary calories/day depending on activity level.

Tip: eat your discretionary foods as dessert. You'll ultimately eat less than if you eat it as a snack.

So now you know you can enjoy chocolate guilt free daily. Eat mindfully and enjoy every bite!

Know your carbs

In endurance training, carbs are king. This is because they're the body's preferred source of fuel for quick energy.

But if you train for extended periods of time you'll need to refuel because there's not enough storage in the muscles for the long training. So if you go out for 90 minutes or more you'll need to do some refueling.

Finish your race strong by properly fueling

Here's a guideline:

• Consume 30-60grams per hour for exercise lasting 1.5 - 2.5 hours. Examples of this are large piece of fruit, a 20oz sports drink or 8.4oz energy drink.
  
• Consume up to 90grams per hour for exercise lasting more than 2.5 hours. Consider the fact that many of your training sessions may not be this long, but your race could be. Plan accordingly for race day.

You can refuel through liquids, solids or gels. Gels are designed to be taken with water, at least 12oz. Many people plan to take their gels at the water stations during their race. 

Remember that you're going to want to practice this during training and not wait until race day. Training the digestive system is part of your training plan and should be taken just as seriously as everything else. Inproper fueling will most definitely keep you from performing your best. Proper fueling, on the other hand, will ensure you're body is fueled and ready to do what you ask of it. Happy training!

Nutrition & fitness: a days worth of food

Nutrition & fitness go hand in hand, everyone knows that right? But I see so many of us confused about nutrition. I see so many of us being a slave to food. That's not how it should be. 

I thought I'd share a typical days worth of food so you can see how this coach & athlete eats. It's my hope that if you've been a slave to food, something in this post will ignite something in you so you will no longer have to be enslaved to food. Food should be enjoyed, without guilt, no matter what size shape or fitness level you are.

Before I share today's meals, I'd like to discuss some habits I have:

• I rarely think about deleting food. Instead, I enjoy looking for ways to add in foods that will make my meals healthier. That's a mindset shift from 'can't have' into a more positive thought of how can I include something to bring balance.
• I eat chocolate, donuts, cookies etc without guilt. If I'm going to eat it, I'm going to fully enjoy it.
• That being said, I strive to eat 80% wholesome, nutritious foods & 20% discretionary. A healthy diet can - and should - include 100-400 calories of discretionary foods a day (depending on how many calories one can have per day). I say should because having those treats is real & it's unreasonable to try and cut out treats altogether. Unless you want to feel deprived, overindulge, have guilt, over restrict & repeat. No fun, no thank you!
• While I strive to eat nutritiously, I do not want to be a slave to food. This isn't how God intended. I spent several years in my teens enslaved to food & I can tell you that I'm much happier, well rounded and optimally fit than I was when I had harsh restrictions.  And honestly, restrictions are very seldom about health are they? Oftentimes we do it to punish ourselves because we think we're fat. Right?
   
• I very rarely measure things out. I do, however, keep track of general serving sizes of each food group. I go for a balanced diet.
• I try to eat at least 3 food groups per meal and 2 per snack. Again with going for a balanced diet.

When you see the food below, you may see ways I could have made better choices. I agree. I'm not going for perfection & I hope you don't either. On the other hand, you may think this is not enough food for you, not enough chips or chocolate. I'd like to remind you of two things 1) When I see these pics I agree it doesn't look like much. But I was full & satisfied & couldn't have eaten more. 2) There are certainly - certainly days that I have more chocolate or potato chips. I sometimes eat a donut for breakfast. Yep! Just not every day & I try to space things out...so not chips and donuts all in one day. Please remember that. 80/20 folks. 

Breakfast: whole wheat bagel with cream cheese, babybel light & berries, was thoroughly enjoyed. I've been on a cream cheese kick lately, but I'll also have peanut butter or cottage cheese on my bagels. This gave me plenty of energy for my morning sessions & my own swim workout. 

Whole wheat bagel had 8g of fiber. I always look for
a minimum of 2g per serving.
The Babybel gives some calcium & protein plus it's fun to play
with the red wax :) Berries are loaded with goodness.

Lunch: Single serve hummus with baby carrots & crackers plus a veggie salad topped with an egg, low fat cheese, tomatoes, avocado, cauliflower, low fat dressing and a few more crackers. Might not look like much but I was quite satisfied. Great refuel after my workouts.

Single serve hummus is convenient & delicious.
I like to have at least some veggies with it because it's
an yummy way to get more veggies.
Egg atop the salad gives me another food group, and I have to really work
to get enough protein so always keeping this in mind.

Mid day snack: Easy. Small smoothie I made with a bit of soft tofu, strawberries & half a banana plus soy milk & stevia. Just enough to get me to dinner so I don't crash. 

Yet another way to get more produce, calcium
& protein which are things I have to work at. Sweet enough I don't
want cookies anymore! Holds me over so I don't crash & eat the world.

Dinner: Whole wheat pasta with marinara sauce (I added fresh tomatoes) & 95% lean ground beef. Side salad. We had a coconut fruit bar for dessert. 

We really need to eat more meat. I know that's unusual but
in our household, we need to. The pasta gives me energy & nutrients that fruits & veggies
don't have in them. Carbs are important as long as they're not over eaten..just like
anything else. Always looking for ways to add in more produce, hence the salad (& tomatoes in the sauce). If not for the salad I'd probably had seconds of pasta. Instead I kept it more balanced. The fruit bar was delightful.

Night time snack: Half a Clif Builder Bar. Chocolate! These few calories will help me not to wake up and overeat. 

I ate half because I wasn't terribly hungry. The chocolate was satisfying. 

There you have it: full disclosure! I pray that this gives you an idea of what an imperfectly healthy day looks like. 

If you want to learn more about balanced nutrition, there are some resources I recommend. Eatright.org, read Nancy Clark's Sports Nutrition Guidebook, Mindless Eating & Eating Mindfully. These are great starts to learning more on your own. If you need more guidance get in touch with a professional & make sure they're a Registered Dietitian. Contact me if you have questions. - Coach Emily

OnTrackFitness.Net

Eat pie, stay balanced

Each week when I go grocery shopping I make sure to get a treat or two. But I know myself. I can't resist certain food like pie. So if I really want pie oftentimes I get a precut piece, not the entire thing. 

Macadamia nut pie, yum!

This piece was shared between me & my husband because it was large, but we sometimes get one piece each. This is how I can always have what I want while keeping balance (because if I get the entire thing I'll eat it till it's gone, forget it) & I don't have to wait to 'cheat' because people it's not cheating it's balance. No guilt because I eat well and know that includes treats in moderation. By the way the pie was glorious. What balance tips do you have?

Never too late to get healthy

My in laws periodically send me pictures of their dinners. They're working hard at a healthier lifestyle and I'm so proud of them. It's nice we can share this since we're so far apart (Indiana/Hawaii).

A few years back my father in law had some heart troubles and has gluten intolerance. My mother in law also has had some health concerns. So they're serious with the food and being more active. 

She exercises almost every day on her treadmill and does bodyweight exercises. He walks outside a lot. They both enjoy cooking so finding healthy updates to their favorite recipes has been a great bonding experience for them - and built in support. 

I think this is a beautiful example of how it's never too late to take healthy changes. 

Everyone can become healthier, even after a diagnosis. If you're in a situation like this remember that you can still lead a healthier lifestyle. Get support, get educated about your disease and start taking the necessary today steps to become healthier. You can do it! 

Nutrition tip

How are you doing with your nutrition habits?

Today I had overnight oats with Chia seeds, banana & peanut butter for breakfast. For lunch it was this toasted cheese (low fat pepper jack) with tomato & avocado plus almond & dried pineapple mix. A little dark chocolate for dessert (Hershey's nuggets, yum!). I'll have a snack before my triathlon training session tonight. Then a big salad for dinner & probably a yummy frozen coconut bar for dessert. 

Most day this is about the style of how I eat. I strive for a big healthy breakfast, mid morning snack if needed, big healthy lunch, snack if needed and a fairly light dinner. It depends on how much exercise I do but usually 1800-2200 calories, more during marathon training. Sometimes less (usually not) but I listen to my body & eat as needed. I try to get at least three food groups per meal (more is better), two food groups with snacks & look for ways to make sure I have enough dairy because that's an easy one for me to skimp on if I'm not careful.

If you're looking for ways to improve your diet (aka what you eat) a start would be, like I mentioned above, working on a big healthy breakfast. 

Also practicing doing the three to four food groups per meal.  For example a sandwich with just meat which is only grains & protein, it's easy to pile on veggies to get a third group & a lot more nutrition. Add a fruit for dessert & you get a gold star.  For snacks at least two food groups (Ex: instead of just crackers do cheese & crackers). 

If you sprinkle discretionary calories in after meals instead of in between meal snacks it's generally better. That was a big one for me. So instead of a few mid afternoon cookies, have one or two after the meal & ENJOY! You'll eat less of them & your energy level will stay consistent because a snack of just cookies is pure sugar so you'll get a spike then a crash.

Lastly I suggest you start thinking of food as fuel instead of how you can satisfy cravings. Enjoy everything you eat, but strive for the best fuel for your body. You'll feel SO much better! -- Written by Emily Collins, Owner of OnTrack Fitness

A veggie lovers dream

Hello my wonderfully delicious avocado! 

I love avocado. It adds a little something special to anything, like eggs & tomatoes shown here.  But it is it goes with so much that adding it to just about any meal is a easy. 

One serving is about one 5th of a medium avocado (or 1oz). A serving has 50 calories and contributes nearly 20 vitamins and minerals making it a nutrient dense choice. 

Don't be afraid of the fat in an avocado.  It's the saturated fat that we want to be concerned with.  Avocados, due to their mono and polyunsaturated fat content, are a great substitution for foods rich in saturated fat.  

Sounds like a winning veggie to me!  Read more about avocados here.  -- Written by Emily Collins, owner of OnTrack Fitness

Breakfast for a healthy body

Do you eat breakfast?  Do you know what you should be eating for a healthy start to your day?  Read on!

First you should know how many calories you need per day.  If you don't already know here's an easy way to find out. 

Now that you know how many calories you need per day, you can calculate how many you need for breakfast & that's simple.  Ideally you want to aim for 25-30% of calories for the day.  

I eat between 1,800-2,000 calories per day (depending on activity it may be more).  For ease, let's use 2,000.  That's 500-600 calories I should eat for breakfast.  That sounds like a lot, right?  Think of it like this.  How often, when you eat breakfast, do you feel absolutely starved mid morning?  

Let's talk about what we should be eating for a healthy breakfast.  

*Carbohydrates & fiber from fruit, veggies and/or beans.  

*Protein from dairy, eggs or beans.  

*Juice is fine but fruit is better because it still has the fiber.  But if your stomach is sensitive in the AM & juice is easy on it, go for it.

Donuts & pastries aren't the best option but every now and then we can enjoy them bit.  Remember that moderation is key.  

I made this pic smaller to remind you to eat less donuts :)

Here's a few comparison breakfast choices

Poor: donuts/pastries -- Better: muffin with extra fiber -- Best: oatmeal with fruit and nuts added

Poor: white bagel -- Better: whole grain bagel -- Best: whole grain toast with peanut butter, avocado or hummus

Poor: sugary cereal with milk -- Better: high fiber cereal with fruit with milk or soy milk -- Best: regular (or eggwhite) omelet with veggies or beans

Let's address the whole 'morning exercising on an empty stomach' thing.  That's something that some folks believe is going to help them burn more fat this way.  The problem is, it doesn't look at the big picture.  Exercising on empty, with no fuel, is going to decrease the intensity and endurance that you're able to put into the workout & therefore you'll end up burning fewer calories.  So please eat before morning workouts, even if it's just a piece of toast or a banana.

It may seem like a hard habit to get into but it doesn't have to be fancy. Have a supply of easy backups like breakfast bars (these would fall into the "better" category) or even raid the fridge for leftovers in the AM.  -- Written by Emily Collins, owner of OnTrack Fitness

Balanced meals don't have to be difficult

I was hoping it wouldn't happen, but I finally got the bug that's going around. I certainly didn't feel up to fixing anything for lunch but I know it's important. So I put together a few things, put it on my serving dish I like & was able to enjoy a small yet balanced meal. 

Here's the breakdown:
-1 whole grain (toast)
-1/2 dairy (cheese slice)
-1 protein (egg)
-1 vegetable (broccoli)
-2 1/2 fruit (large banana & half cup OJ)

Balanced meals. It's how we should eat. It doesn't need to be fancy, but it does need to be consistent - even when we're not feeling well! 

Look for ways to add healthy foods instead of what you feel you have to take out. I did this by adding low fat cheese to toast where I could have had butter, putting leftover (from last night's supper) broccoli on the plate where I could have left it empty (& gotten hungry soon after even though I'm sick), and a small serving of juice instead of the diet coke that I really wanted. 

By shifting the mindset of adding healthy to work toward a more balanced meal, we create a positive thought process. Just takes a little practice. Try it! -- Written by Emily Collins, owner of OnTrack Fitness

You can change

Years ago a friend, who's dad was a psychiatrist, told me people don't change and don't expect them to.  She told me that her father gave her that little tidbit.

That made an impact on me.  I still think about that conversation.  It made me sad to think her father, who had dedicated his life to helping people work through problems and make changes in their life, believed so little in them.  He certainly didn't mind taking their money.  Even sadder, he passed that along to his daughter.

I didn't believe it at the time and I don't believe it now. 

I couldn't find a picture to go with the subject.
So this is one of my husband in a triathlon.
Enjoy!

Of course people can change!  It happens all the time.  I witness it all the time in my fitness training. It's not always easy but it's doable and it's done every day by regular people just like you. 

If you want to make a healthy lifestyle change, believe you can do it because you can!  

Act like the person who is already fit, already healthy, already someone who eats well and cares about healthy nutrition.  

Believe it, act like you're there, work toward it with specific goals and don't let set backs stop you.  You will get there, I believe in you! - written by Emily Collins, owner of OnTrack Fitness

Nachos made healthier

Loaded nachos can be healthy?  Yes that's right! 

This is what I do to create a healthier nacho plate...

Put some thought into the toppings

I couldn't find the whole wheat nachos that are good source of fiber (2+ grams/serving) so I got the thin & crispy kind. Reason? 13 chips have the same calories as the usual 7 chips for thick nachos. More space to load up w fresh veggies. Mental trick to feel like you get more chips. 

On here: fresh tomatoes & green onions from farmer's market, low fat cheese.  I forgot to put the black beans on until after the pic but they're a huge part of this goodness.  I like black beans but you could pick your fave. 

Beans add vitamins, FIBER (yay, we don't get enough as Americans so the more the merrier!) and protein. 
Fresh veggies add vitamins ( this is about 1.5 svgs veggie), fiber and all kinds of other goodness.  
Cheese adds calcium, protein, etc. All good for a healthy body! 

Bottom line: put a little thought into it & you can make just about anything healthier. No need to stay away from nachos, think of it as a canvas for freshness & variety! 

See how you do not need a cheat day or meal (which has become popular recently)?! No need people! - Written by Emily Collins, Owner & trainer Honolulu HI

Mom becomes runner

This is Monya, a special lady of whom I’m very proud to know.  Monya is a mother of 2 small children, a wife & a night shift nurse.  

Now she can add a healthy, committed runner who just completed her first 5k, to the list.  She ran the entire distance and even did better than she expected.  But Monya didn’t start out as a runner…   

Monya made the commitment to get healthy first, the right way.  

Initial focus: proper nutrition & making exercise a habit.  She found recording her intake (www.myfitnesspal.com) was a huge help toward better eating habits, saying ‘workouts without proper nutrition is just work.’  The two must go together.  In order to gain the full benefits of exercise, the body must be fueled properly.    

Then she committed herself to training to complete this 5k.  She wasn't a runner when she started out & had doubts if she could do it, but she tried it anyway & kept going no matter what.  GOAL ACHIEVED!

This is just the beginning of Monya’s wonderful journey.  Being a lifestyle now, there’s no stopping her.  As for me, I’m utterly thrilled to see her success & even more excited to see all of her future goals worked for and achieved.  

Bravo, Monya.  You have now changed your family tree!

If Monya can set out to be a healthy role model for her family, you can too.  Never give up, set goals & ask us for help if you need it.  That’s what we’re here for!  - Emily Collins, OnTrack Fitness owner & trainer

Meal prep for the beginner

Meal prepping for the week ahead isn't for everyone, but it's a great option for some.  Having food all ready can make a busy day go from scurrying around & making a drive through run to being relaxed & healthy.  Here are a few tips for the beginner meal prepper.

FRUIT:
*wash and portion all fruit into small Tupperware containers. For example you can do a berry mix of strawberries, blueberries, and black berries. When they're in containers, it makes for an easy grab and go snack. You can also do an apple and orange mix.

VEGGIES:
*wash and chop all veggies and portion them out into Tupperware containers. For example if you have bell peppers, wash, cut the top off, and take out the seeds. Then chop them how you like and put them in a container in the fridge. When it comes to cooking dinner, having veggies pre washed and cut saves a lot of time in the kitchen.


MEAT:
*portion all meat into storage freezer bags. For example if you bought chicken breasts, open the package and put one-two breasts in each bag then place back in the freezer. This helps so you don't have to thaw the whole package and it's already portioned for you ahead of time. Same with any beef ground or not. If you have steak, you can also throw any marinade in the bag and seasonings too.

SNACKS:
*Follow the serving size on the back of the nutrition label and portion any snacks out into baggies. This helps you not to over eat or fill up on just a snack. For example if you have low fat whole wheat pretzels and the serving size is 20 pretzels, count out 20 pretzels and place in a Baggie and throw it in the cupboard. 

Questions?  We're here to help.  Feel free to leave them in the comments section, post on our Facebook wall or email us.  -- Written by Doni Bullock, OnTrack trainer San Diego

Healthy meals

There's no reason you can't eat well every meal, every day even with limited time.  Healthy meals don't have to take forever nor do they have to be complicated.  

If you're a mom with a busy schedule it can seem impossible to feed the family without the help of a drive through.  Our fit mom trainer, Doni, who is a new mom & military wife shares her simple and healthy recipes.  It is possible with a little planning.

Here's a start with two great recipes.  Enjoy!

Stuffed Bell Peppers (breakfast recipe but good any time)

1) Take four bell peppers of any color. Wash and cut off their tops and cores. Let water flow into them to get the seeds out easily. 

2) Stuff them with chopped Spinach then crack an egg on top of each pepper.

3) Oil a pan with coconut oil and place peppers in the pan.

4) Bake at 400 degrees for 20 minutes

* I made these during meal prep and froze them. They defrost easily in the microwave (defrost for a total of 4 minutes then use the time cook setting for 2 minutes).

Easy Salad

These salads I bought as a pre-made mix at the store of romaine lettuce,

radishes, and carrots, then I added home made croutons, and cherry tomatoes (cut in half). 

For dressing you add it later when you're ready to actually eat the salad so it doesn't get soggy. I use a lite balsamic vinaigrette.

Pre make them and put them in individual containers for a handy quick meal, snack or side.

Written by Doni Bullock, OnTrack Fitness trainer San Diego

Healthy mommies!

This is my first update after week 1 of what I like to call, "Operation: FitMom." I have another name for it but, it's inappropriate ha! 

Before we get started on this journey, I'd like to take a moment to introduce myself and talk about OnTrack Fitness (OTF). My name is Davonni "Doni" Bullock, the newest and youngest trainer for OTF. I've been married for almost three years to my husband who is currently deployed. We have two fur kids

My 1st addition to my home gym!

and recently added our newest family member, our first daughter, Eleanor Bullock. I love to lead an active lifestyle and some of my hobbies include cooking, baking, and crafting. 

Our OTF family loves beginners. No judgment or intimidation here. Even if you don't know what a "burpee" is or the correct form for a push-up, we welcome you.  Even if you've never exercised or know nothing about healthy living, we're here to guide you.  And if you're more advanced in the fitness world, we welcome you too!  We have a passion for inspiring, encouraging, and teaching others how to lead a healthy lifestyle that will LAST. 

As you follow me on this journey I'd like for you to keep in mind, I'm a trainer yes, but I'm also human and struggle with my own fitness challenges just like everyone else. Here it is- what I've been up to the first week after receiving the O.K. from my doctor to start exercising. 

This week's challenges: With my husband gone and family far away, my workouts get interrupted a lot by the baby. I would get frustrated (not at the baby just at our situation) and then get down on myself for losing composure.

Some workouts that would take me 30 minutes now run a little longer because well- I'm out of shape. I wasn't expecting to be at the level I was before deciding to have a baby, but I didn't know I would be this far behind. I'm sore and tired and with breast feeding thrown into working out, I'm literally hungry ALL day long....but the funny thing is I FEEL GREAT.  I missed the soreness, I missed the sweat, and I missed how relieved I felt after a good workout. 

On the bright side, I'm not as far behind as I was anticipating! I can still hold plank position for over a minute and I still have great stamina and endurance. Muscle memory is my best friend. Your body doesn't forget, you just have to remind it at times. After my first workout, I knew not to expect to wake up with abs the next morning, or rock solid thighs- I know to stay REALISTIC as in- results take time. 

Whenever I feel down about my performance or how I struggle with exercises that used to be so easy for me, I remember: at least I'm getting off the couch and getting active. I'm putting forth my best effort and that alone will get me to my goals. In retrospect- when getting back into a regiment don't worry about what you use to be able to do-you have to let go to start new. This is your time to start with a clean slate.

So here's my question to you.  Are you ready to start with a clean slate?  You CAN get healthy, no matter what life throws your way.  YOU can do this!  I'm here to help, and all of us at OnTrack Fitness are here to help guide & encourage you - even when times get tough!  And it doesn't matter where you live, we're here for you if you need training (we train all over the country) or just an encouraging word to keep going. We got your back & we're here to help! -- Written by Doni Bullock, OnTrack Fitness trainer San Diego

Get more tips & encouragement on our Facebook & Instagram pages!

A journey to weight loss and healthy living

We've had the privilege of providing fitness classes for one of our employee wellness clients in Indiana for several years.  One of our class participants has been working diligently toward change.  She's done so well that we asked her to share her story.  

Clark's Zumba class.  Can you tell they have fun getting fit?

Here's what Nancy, teacher at Clark Pleasant Community School Corporation, says about her journey.  She shares some wisdom that's quite inspiring!  

"My journey started when my doctor told me that the results of my annual A1C blood test to monitor my diabetes showed that I was beginning to show signs of kidney damage.  I've known people on dialysis and on transplant lists and definitely didn't want to go down that road.  I want to grow old with my husband Roger  and watch my sons Brett, Jared and Evan start families of their own. I asked him could I reverse the damage and he said yes with weight loss and exercise.  So it took this scare to get my "butt in gear." 

My biggest change I think is my commitment to exercise.    If you told me a few years ago that I would exercise on a routine basis I would of told you that you're nuts.  Of course like many people I know what I should and shouldn't be eating but didn't pay a whole lot of attention to it.  To this day my downfall is Pepsi's and bread (I'm an animal if you put a basket of yeast rolls in front of me) and I still have these things but in moderation.     I think moderation and consistency are the two main factors that have played in my success.         

My motivation during tough times is the fact I don't want to go back to my 2x and 3x size clothes (actually I've given most of these to Goodwill).  I keep myself motivated by treating myself when I reach a weight loss goal.  When I lost 10 lbs. I treated myself to acrylic nails, when I lost 20 lbs. I bought myself something and just kind of keep treating myself when I achieve a goal.   I am currently suffering a minor setback because at age 54 I have started the menopause cycle and my weight loss has stalled.  I'm trying to think of things to jump start the weight loss again because my goals is to drop 25-30 lbs. more and to get off all of my medications for my diabetes.    

Another motivation has been to incorporate different types of exercise routines.  I started my journey on the treadmill, moved to Zumba dvds and then moved to Zumba classes that you offer.  I've also begun doing the step aerobics and circuit classes that are offered on Mondays and Wednesdays and believe the variety helps keep me interested and motivated.  

My support system consists of my husband (who I got to start exercising on Saturday mornings when he saw I was getting up and doing my Zumba dvds), my sons (who try and make me accountable for when I skip a night and don't exercise or whenever I sit at a restaurant and eat too many yeast rolls) and my coworkers.   My coworkers are always complementing me on my success and telling me I'm their inspiration and some of them are actually my "exercise buddies" for the classes you offer.  

The benefits I have noticed are of course the weight loss and the fact I can actually fit into smaller clothes but most of all I've noticed my energy levels increase.  I used to go home after work and sit myself on the couch until it was time to fix dinner.  I now leave work, attend a class, go home fix dinner and not really sit down on the couch too much because I have the energy to do a little more at home each evening, i.e. vacuum, work in the yard, etc.  One thing that really got me excited was the fact that when I had to buy some clothes for work because of my weight loss that I got to go to a totally different section of the store.  It might seem like a small thing but it was uplifting to me.

I would tell anyone starting the journey or struggling to "not count yourself out".  It's a process and won't happen overnight.  I encourage everyone to reward themselves with each small milestone they achieve and don't deprive yourself,  just don't "over indulge".    Again, the key word is moderation.


If I can do it anyone can and never give up on yourself, even if you have a setback and gain a little of your weight back.    Just pick yourself up, realize where you slipped up, correct it and continue your journey."

Nancy, we are so proud of you for taking control of your life!

If you're ready to take control of your life & need some help, let us know.  That's what we're here for!  It doesn't matter where you live, we work with people all over the country.  Email us  

You CAN make the change.  Start today! -- by Emily Collins, Owner of OnTrack Fitness

Fitness: I yam what I yam!

Flat stomach, toned arms, firmer behind, smaller hips, lean and muscular legs. 

Who hasn't told themselves they wanted at least one or all of that.  Now, there’s nothing wrong with striving to better our bodies but with all the media portraying people with nearly perfect bodies, it’s not hard to fall into that trap of wanting all that.  

I personally struggled with my self-image for many years.  Gaining weight, losing the weight and then becoming fanatical about my workouts.  I wouldn’t say I was extreme about it but there were times when I got so focused and determined that I was going to look like those gorgeous, sculpted people in the fitness magazines, that I lost sight of what was realistic.   

During high school, I found food as a friend.  I discovered cooking  - things that I discovered were so yummy.   I would go to school, not eat all day, then come home and gorge.  I would come home and make French toast, and afterwards be so tired from the spike of the sugar surge, I went to bed early.

Another day, it was cheesecake.  Well, eating like that just doesn’t do a body good.  I started gaining weight and started to become so embarrassed about the way I looked, I didn’t want the neighbors to see me.  Shortly after leaving high school, I feared my former classmates would see how much weight I gained that I started to stay in more and more.  I didn’t even want to walk down the street.  I stayed away from the gym.  I hated myself.

The stress of studying and cramming for exams in college in later years sent me into a downward spiral of eating meals in between meals, and in between snacks.  I would even eat two meals, one after the other.  

The pounds crept on.  I felt out of control.  At 5’ 6 1/2”, I went from 125 lbs up to 155 lbs, maybe even more.  My pant sizes crept up and up.   Now, that doesn’t sound like a lot of weight gain, but it had quite a psychological grip on me.   

What made matters worse was that I grew up with several brothers who made comments about my weight – I had a “big beamer” according to one brother, another one flat out told me I was getting “fat”  - My mother even called me “lard ass.”  I was so full of emotions that what they said to me would only make it worse.    It just fed my eating frenzy more.

Just before finishing college with my bachelor’s degree, I made a firm commitment in my mind that since I was graduating and starting a new life that a different body and a new way of eating was going to be a part of that new life.   And I stuck to that commitment.

Fast forward a few more years, I got married and had my daughter.   You see, I’ve always enjoyed reading fitness magazines to help me stay motivated and to stay on top of different matters in the fitness world.  I will never forget telling my husband that I wished I looked like one of the women on the fitness magazine covers – this woman that was so lean, muscular, and very toned.  Perfect.  In my eyes.  

But not to my daughter.  And my husband certainly didn’t think so either.  My daughter overheard our conversation and after seeing the picture, thought it was gross.  That was a turning point for me.  I realized at that moment that what those people look like in the magazines are not what everyone in everyday life looks like or even should look like.   Those women are paid to look like that.   So are celebrities.  I was a mom to a little girl and all she wanted was her mom to be healthy and loved me just the way I was.  And so did my husband.  Sniff!

Now, I’m happy to say that I have a much better self-image of myself.  I accept that I will never have small hips or perfectly shaped legs like those women of fitness do. Enjoying life, being healthy, and having fun being active, and teaching others the same IS my focus.   Sure, I find myself almost falling into that trap again from time to time of wanting to look like those women in the fitness magazines.   And when I do, I always think to myself about what Popeye the Sailorman would always say - “I yam what I yam.”
  
--  written by Dorothy Higuera, OnTrack Fitness personal trainer, Yuma AZ

www.ontrackfitness.net

Fitness update

Another healthy week is on the books for Ronna!  Her quest for a healthier

lifestyle is going very well.  

Ronna has lost another pound, a total of just under 7 pounds in 9 weeks.  That may seem low but it's actually right on target.  Losing 1/2 - 2 pounds per week is ideal.  

She's also noticing she's fitting better into clothes much better.  This is an indicator that she's losing fat.  

The weight loss is great & it's one of her goals, but the healthy lifestyle change is the ultimate goal.  She's doing this the right way & learning how to be a role model for her kids.  Every week we work on making healthy habits.  Here's what she's incorporated so far:  

• Eats three meals a day & includes snacks if needed within her daily calorie goal
• Grocery shopping every week & planning ahead for meals & snacks
• Learning the cues of feeling full & stops eating when she feels these cues
• We've found workouts she enjoys & she's learned the best time of day to get them in.  She also hasn't shoved crazy amounts of exercise onto herself.  3-4 times/week is enough plus being conscience of staying active.
• Listening to her body & incorporating rest weeks when needed (about every 4-6 weeks is good for Ronna)

She's starting to understand her body's cues - that things don't have to be perfect to be healthy - and that there's room for personal preference choices with nutrition & exercise.  

We're both loving this progress & looking forward to the upcoming weeks because she's really on a roll!

Jody's fitness progression

Jody's been working with me personally through our long distance training program.  We've been focusing on keeping her consistent with exercise & zeroing in on some areas of improvement with her nutrition.

This past session we really got some things worked out that I think are going to be great for Jody.

• This Jody's 'off season.'  Since she just finished our Newbie Triathlon Program & is going to join our Beginner Half Marathon Program in October, she needs time to recover both physically & mentally.  Fun exercises to refresh her are on schedule!
• We're scheduling in official rest weeks (every 4-6 weeks), even during this off season. 
•  We're working on consistent grocery shopping for easy, healthy meals.  Jody knows she's not going to cook gourmet (who does?!) so we're working on stocking up on realistic recipes & making sure she's got the ingredients.  Healthy can indeed be quick & easy too!

It was great to have a conversation about Jody's real life areas of improvement.  I love that she's open & honest because that's when things get done.  Great job, Jody!

Ronna: personal training update

Ronna just finished her third week of our long distance training with me and she's on a roll!

We've been working on consistently eating three meals a day, logging her food intake twice a week to stay focused & make sure her calorie intake is correct.  

Ronna is learning to eat foods in moderation & balancing her diet (aka her daily food intake).  Last week her husband brought home cheese cake.  She was thrilled to realize that yes! She can have a slice, and without guilt, because she planned it into her discretionary calories. 

She's lost a total of 2.4 pounds and feels great!  "I'm so happy I can still have snacks and not feel like it's cheating."  "This is something I can do for life" she mentions.  

This week we're continuing to reinforce balanced meals.  I'll be teaching her to grocery shop for HER too - not just picking up foods the kids & her husband want.

Ronna is learning slowly that she's capable of becoming healthy and she deserves to be healthy!