Don't Walk Away from the Work Pt. 2

We all have issues, some more complex than others. It's hard work, but what you feel is fear leaving your body, and that's only going to make you STRONGER. Keep at it, Team!

Don't Walk Away from the Work

Sure, sometimes it may seem like I'm bullying you in my workouts.  But that just means I'm helping you to create results. Don't give up none of us could do the exercises right away, we all started with 'baby steps'. There are many of us who can't do the exercises still after months due to medical issues, injuries and in my case, just not making enough time. That's why we're here to support you. Start with what you can do and build on it. It'll happen, it just takes time...

Reflect on What Works

Write down your journey! If you capture what works and what doesn't! In your journal you will have your own little survival guide to refer to what happened along the way and how far you've come. Then you can see it's not all about weight loss, but what you went through to get there.

It's Not Just About Weight Loss Pt.3

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. The more physically fit you are, the longer you'll live and the better your quality of life will be.

It's Not Just About Weight Loss Pt.2

Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers.

It's Not Just About Weight Loss

If you asked 100 people who were starting to exercise for the first time what their main motivation was, the majority of them would say something like, "I want to look good," or "I want to fit into a size __ again." And hey, whatever gets you on track initially is good enough. But when that scale hasn't budged in a few weeks, it's time to remind yourself that there are lots of other reasons to make exercise a habit. Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases.

Say the Right Stuff

A vital part of changing your attitude is changing your self-talk — your internal monologue, the chattering conversation you have with yourself all day long, whether you are aware of it or not. It's this kind of useless negativity that can hold you back, keeping you from being the best that you can be. And now is the time to turn it around once and for all.

Roasted Striped Bass with Warm Lentil Salad
Serves 4


1 cup small French green or brown lentils, sorted and rinsed
1/4 cup caramelized onions
1/2 cup canned roasted red peppers, cut into strips
3 tablespoons sherry vinegar
2 tablespoons chopped fresh parsley
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
4    boned, skinned striped bass or other firm-fleshed white fish fillets (about 6 ounces each)
freshly ground black pepper, to taste
lemon wedges

1.    Preheat oven to 400° F.
2.    In a 4-to-5-quart pan over high heat, bring lentils and 1 quart water to a boil.
Reduce heat, and simmer until lentils are tender, 25 to 30 minutes. Drain and
return to pan. Stir in caramelized onions, red peppers, vinegar, parsley, cumin,
and cayenne pepper.
3.    Meanwhile rinse fish and pat dry. Sprinkle lightly all over with black pepper.
Arrange pieces slightly apart in a foil-lined 12 x 15-inch baking pan. Bake until
opaque but still moist-looking in the center of the thickest part (cut to test),
about 6 minutes.
4.    Mound lentil salad equally on four dinner plates. Using a wide spatula, top
each mound with a piece of fish. Serve with lemon wedges.


NUTRITION PER SERVING
CALORIES 408       FAT 5.9 g       PROTEIN 46 g      SODIUM 151 mg      FIBER 8.2 g      CARBOHYDRATE 44 g

Say the Right Stuff

A vital part of changing your attitude is changing your self-talk — your internal monologue, the chattering conversation you have with yourself all day long, whether you are aware of it or not. It's this kind of useless negativity that can hold you back, keeping you from being the best that you can be. And now is the time to turn it around once and for all.

Roasted Striped Bass with Warm Lentil Salad
Serves 4


1 cup small French green or brown lentils, sorted and rinsed
1/4 cup caramelized onions
1/2 cup canned roasted red peppers, cut into strips
3 tablespoons sherry vinegar
2 tablespoons chopped fresh parsley
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
4    boned, skinned striped bass or other firm-fleshed white fish fillets (about 6 ounces each)
freshly ground black pepper, to taste
lemon wedges

1.    Preheat oven to 400° F.
2.    In a 4-to-5-quart pan over high heat, bring lentils and 1 quart water to a boil.
Reduce heat, and simmer until lentils are tender, 25 to 30 minutes. Drain and
return to pan. Stir in caramelized onions, red peppers, vinegar, parsley, cumin,
and cayenne pepper.
3.    Meanwhile rinse fish and pat dry. Sprinkle lightly all over with black pepper.
Arrange pieces slightly apart in a foil-lined 12 x 15-inch baking pan. Bake until
opaque but still moist-looking in the center of the thickest part (cut to test),
about 6 minutes.
4.    Mound lentil salad equally on four dinner plates. Using a wide spatula, top
each mound with a piece of fish. Serve with lemon wedges.


NUTRITION PER SERVING
CALORIES 408       FAT 5.9 g       PROTEIN 46 g      SODIUM 151 mg      FIBER 8.2 g      CARBOHYDRATE 44 g

Show the Family the Way

Sure, you'd love it if everyone in your family joined you in your health venture. Not only would it make dinner preparation and grocery shopping easier, but your spouse and kids would enjoy better health too. Until they see light, you can encourage loved ones by offering healthy dishes alongside old favorites, and by asking them if they'd like to join you when you exercise. Leading by example and flaunting your results can be a powerful influence. Be patient.

Family Affair

Having trouble balancing your workout schedule and spending time with your family? It can be exhausting, not to mention time-consuming. But there's good news: If you get your family interested in your new lifestyle, you won't feel like you're choosing anymore! Involving your family in your workouts and better eating habits allows you to communicate with them and spend time together, and it allows all of you to reap the benefits of a healthy lifestyle.

Find Your Fan

Do you have someone in your life who just wants to see you happy and successful? This is the person who will support you without being asked and can be your rock to lean on when you need it most. Love and kindness from this person can bring you strength and courage so that you absolutely know that you're not doing this on your own. Every time someone notices your new lifestyle and attitude, it's a pat on the back that will make you feel awesome. Use that feedback as fuel to stick with it.

feedback Is Fuel Pt. 2

When your friends and family say you look slimmer, take that flattering remark and use it as fuel to continue making it to the gym each day. When your co-workers say you're looking re-energized, take that as motivation to say "no, thanks" to that big hunk of chocolate cake they're passing around the office.

Feedback Is Fuel

Eating the right foods is just one part of fueling your workouts, the other is all in your head. As you're working your butt off to achieve big results, even if you can't tell a difference, there's the satisfaction of other people noticing.

Positive feedback is great because it gives you added motivation to keep busting your butt. People may not understand your positive lifestyle yet, but you KNOW you're doing something right if they pay you a compliment. 

tune Into Your Own Channel Pt. 2

Take a good, hard look at where your negative feelings about yourself are coming from. Determine what the source is — whether it's the media, judgment from family or friends, or maybe a bad relationship; you have to identify it first before you can begin to let it go. 

Tune Into Your Own Channel

Think you'll never look like Cameron Diaz? You won't. Believe me — Cameron Diaz doesn't even look like Cameron Diaz (insert male figure here) in real life! When we compare ourselves with these unattainable, airbrushed images of perfection, we're always going to come up short. No wonder we pick ourselves apart and get depressed. The only way out of this trap of negativity is to let go of unrealistic notions of what you should look like. While exercise and eating right are key components to healthy living, accepting and loving your body — working with it rather than