Smoothie FAQ's & Recipe Round-up

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June 11, 2012 was a good day.  This was the day that after months (possibly years) of considering it, we went to Costco and bought a Vitamix.  We had gone through two other blenders and we needed something reliable to blend our smoothies.

Over three years later, we are still making a least one smoothie a day, if not two!  They make a wonderful, cold, easy dinner on hot summer evenings!  Read on for answers to my most frequently asked questions regarding smoothies and some pretty yummy smoothie recipes!

My husband has had great results with having a smoothie daily!

Smoothie FAQ's

Why Smoothies?

When we decided to drink smoothies, we were prompted by watching the documentary, Fat, Sick, and Nearly Dead.  In this documentary, a man lived for a whole year on juice.  We were inspired by his health improvement by including more fruits and veggies in his diet, but we didn't want to juice.  We wanted the fiber so we could have a meal replacement.

The smoothie is the solution to this.  Of course, juice is more nutrient dense, but lacks the ability to keep you full.  Also, we add protein to our smoothies.  So, in the end, the smoothies we consume have fruits, veggies, and protein.  They are a very healthy meal replacement.

Also, kids love them!  They are a great way to fill your kids with fruits and veggies they may not otherwise eat!

Why a Vitamix?  

As I stated, we went through two blenders that didn't survive our daily smoothie making.  Kitchen Aid was one brand and Cuisinart was the other.  We had already decided that we wanted to drink a smoothie on a daily basis, so investing in a good blender was a necessity.  We read reviews and also had relatives who used a Vitamix.  We were able to sample the use of a Vitamix while on vacation as well.  There was no question that it was a wonderful product.

There is also a 7 year warranty, which we have used, and is excellent!  We have a family member that has a vintage Vitamix that is still going strong!  You can also use your Vitamix to make ice cream, but butters, dressings, dips, flours, and soups!

What if I can't afford one?

Save up.  We did just that.  That is why it took us so long to buy one!  But, it is WELL worth it!  You can also buy certified refurbished ones on Amazon (Click here for link).

Why do I need to include a vegetable?

It is easy to get quite a bit of servings of fruit in a smoothie.  Adding a vegetable evens things out and adds even more nutrition.

What vegetables do you recommend adding to smoothies?

Spinach and carrots are two wonderful options.  Spinach isn't as bitter as kale can be, and it is very nutritious.  You can add any citrus fruit, with a bit of the rind included to take away any bitterness.  I also recommend carrots!  Carrots are naturally sweet.  The kids enjoy the color the carrots add!

What protein do you use?

We use Jarrow Whey for our unflavored protein powder (Click here for link).  We use this if we want to make a fruity flavored smoothie and we want to just be able to taste the fruit, not any other added flavor.

We also use Designer Whey's chocolate protein powder for our chocolate spinach smoothie (Click here for link.)  We vary the flavors of that smoothie by adding coconut milk and/or peanut butter.

Will I notice a difference?

ABSOLUTELY!  You will see improvement in your digestion (the FIBER), and, as you can see in the photos of my husband pictured above, eating a balanced diet (clean foods, limit processed foods, and a lot of produce), and adding a smoothie a day to your diet, may result in weight loss, and if you add protein, aid in building muscle.  My husband has lost weight and improved his cholesterol!

What about traveling?

This sounds crazy, but the Vitamix is wonderful to travel with.  Our Vitamix machine has traveled thousands of miles with us.  If your hotel doesn't have a healthy breakfast, no problem!  Staying with a relative?  No worries!  Just plug your Vitamix in, add the ingredients that you can bring or buy, and you are good to go!  Having regular smoothies while traveling definitely helps prevent tummy troubles that can come as an effect of traveling.

Packing protein and smoothie supplies for travel makes healthy eating easy while traveling!

What are some good Smoothie Recipes?

I am so glad you asked!

Our favorite recipe is simple!

Chocolate Spinach Smoothie

2 cups of coconut milk (no sugar added), 1 very ripe banana, 2 scoops of chocolate Designer Whey protein, 1 1/2 tbsp peanut butter*, 1 1/2 cups frozen spinach.  Blend well and enjoy! (Serves 2!)

*You can vary the recipe by omitting the peanut butter and adding mint leaves!

Here are some other recipes you may enjoy:

Coconut Lime Smoothie

PB&J Smoothie

Little Bit of Everything Smoothie

Green Pina Colada Smoothie

Pine-Berry-Orange-Kale Smoothie

Orange Pineapple Smoothie

For more yummy smoothie recipes, please follow me on Instagram and Facebook! 

From Fad Diets to Nutritionist

Sharisse Dalby is a lovely and busy wife and mother of three boys---eight-year-old twins and their four-year-old brother.   As a Holistic Nutritionist specializing in sports nutrition, vegetarian diets, and family nutrition, she is a beautiful picture of health!  But, it wasn't always that way.  She experienced the same struggles of weight loss many experience.  She learned from her struggles and that gave way to a profession in Nutrition!  Read on to be discover her honest retelling of how this transition took place.

How did you come to realize you wanted to change your lifestyle? 

As a teenager I was overweight and it took a toll on my body, lifestyle and self-confidence, which quickly led to clinically diagnosed depression. Through my faith, I found a renewed and deep meaning for my life. I felt a passion brewing to learn how to care for the body God gave me. Admittedly, I started with fad diet after fad diet, but eventually found my way into a healthy lifestyle that I felt was honouring to God.

What is your motivation?  How does your faith come into play?

My motivation is my faith and my family. After having my twins, I was determined to give them the healthiest start I could, and that led to a complete and permanent lifestyle overhaul. My faith is the foundation of why I do what I do! God gave me the desire and resources to become a Holistic Nutritionist and the passion to educate families and children to take care of what God provided them with.

Risse and her family

How do you include your family in your food preparation, cooking and shopping for nutritious foods?

My kids have always been included in our healthy lifestyle. And, let’s face it – I have boys and I want them to know basic kitchen skills, at least! They help me go through the flyers each week to find the healthy sale items, plan our meals, write out our grocery list, grocery shop and prepare the food. They all have a passion for food and love being in the kitchen and being able to enjoy the fruits of their labour!

Fresh pressed juice!

What are your some of your favorite go-to foods? 

Some of our favourite go-to foods are larabars, veggies and hummus, fruit, yogurt and berries, apples and almond butter and trailmix – just to name a few!

How has your view of yourself changed since starting your fitness/nutrition journey?  

I have learned where my worth and value lies – not in the size of my clothes, shape of my body, stretch marks from kids, weight on the scale – but in my Saviour who created me for a purpose … to bring Him glory. I don’t live a healthy lifestyle because I hate my body, I do it because I love Jesus!

If you could sum up "clean eating" in three statements, what would they be? 

Clean eating is eating whole foods – the foods that God gave us, an experience of healing, energizing and renewing and a balanced plate for optimum health.

BIO:
Sharisse Dalby is a Holistic Nutritionist who specializes in sports nutrition, vegetarian diets and family nutrition. She is a mom to 8 year old identical twin boys and a 4 year old boy. They love to help out at church, eat food and sign up for family running races, bike races and triathlons. Check out her website for recipes, tips and services at www.holisticnutritionwithrisse.com. 

An Open Letter to Mothers Regarding Body Image

I'm going to be up front with you here.  This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me.  It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.

Other Letters in this Series:

An Open Letter to Young Women and Teen Girls Regarding Body Image
An Open Letter to Men Regarding Women's Body Image

To The Mother Who Struggles With Her After Baby Body:

(and those into fitness, trying to get your body back...or better...)

I know the struggle.  I know the insecurities, the shock, the disbelief.  WHAT in the world has happened to your body?  And how come Brooke Burke can look so amazing after 4 kids???  We all know the answers to those questions.  Nine (actually 10 for most) months of hormones going haywire to support the growth, birth, and breastfeeding of a little, precious person.  It may look like your chest has dropped into your stomach.  If you've lost your baby weight, your chest may have disappeared and gone into your biceps.  Or perhaps you are back to your pre-baby weight, but, due to one or multiple c-sections, you have that extra skin and fat that have taken residence on your lower abdomen. Things may look bleak in regards to your after-baby-body.  But, there is good news!  You don't have to identify yourself with how society all around you thinks you should look.

Pregnancy wreaked havoc on my body, inside and out, all the way to my liver not being able to handle my last two pregnancies well.  I am thankful to be alive!  I am also thankful for my health after pregnancies and the fact that even though my body isn't the same as before babies, I AM HEALTHY!  I'm stronger than before, in every way.  I am truly thankful.

Please know this:  You do NOT have to be the same as before kids.   An article on the Baby Center website states that men who were shown sketches of women and asked which ones were ideal, often pick the bigger body sizes than what women think is ideal for themselves.  Your husband or [insert label here] should love you just the way you are.  They should love you for making an effort to take care of yourself and your child(ren).  They can encourage you to get fit, but shouldn't encourage to change your body in anyway.  Stretch marks are ok, in fact they are common and normal.

Model Chrissy Teigen set off a viral hashtag after she posted an honest picture of stretch marks on her thighs.  Thousands of women followed suit in posting their honest, mostly unedited photos of their stretch marks.   Just like stretch marks, that extra skin above your c-section scar, you can accept as normal.  You don't need to replace the chest you lost in breastfeeding your babies with a DD piece of silicon.  You don't need that to feel good about yourself!

I know how it feels to go through all those body changes listed above.  I've been there.  I've gained 60 pounds twice in my life and lost more than that twice.  I gave birth to three kids in three and a half years.  I breastfed all of them, struggled with one, and had to give that up for formula feeding after he didn't gain weight because I stopped producing milk.  I know the struggle of balance of "Who am I as a mother?  Who am I as a wife....as a woman?"

It's been over three years since I stopped breastfeeding my youngest.  I can tell you my body is still changing.  For the better.  It's taken a while, but I have accepted what I have left.  It took prayer.  It took knowing that this body was not my own in the first place, but God's who gave it to me.  It took that no matter how anyone else saw me in this world, no matter how far I was from what a woman "should be,"  God saw me as a precious daughter.  HIS precious daughter.  And because His Son died for all my imperfections, God sees me perfectly.  Without blemishes, spots, or lines.

Thankfully, I have a supportive husband, who has gone with me through all these body changes and has supported me, no matter what my bra size is.  That sounds harsh, but I know there are some husbands who "prefer" their wives to be a certain size.  I have a whole message for them, so just wait!    Your chest size, no matter what it is after baby, is just fine.  Unless it is causing medical issues (back problems), is their really a good reason to change it?  If you identify yourself by your chest size, please ask yourself where that image comes from.  Does it come from where you used to be, or perhaps from what other women in mainstream media or social look like?

Source: fightthenewdrug.org

As a fitness blogger, I see SO many women in the fitness industry who get work done on their bodies.  Most of this work is breast enhancements.  I came across a photo yesterday of a women who "liked" a photo of mine.  I clicked on her account only to have my iPhone screen fill with photos of her in tight, low cut tank tops and sports bras to show off her perfect round and plump breast enhancement.  THAT is not what REAL women look like!  And the response to these photos?  On average, 2,600 likes and 85 comments of men who were enthralled with her chest in a creepy, not-so-romantic way.

WOMEN!  Don't settle for changing your body to be accepted by men!  Accept your after-baby body knowing that their is always room for fitness and improvement, but if that means having muscles covered in a little fat here and there, loose skin, stretch marks, and a chest that isn't the same as before, THAT IS OK!  You have done amazing things with that body!  You have grown a person in that body, gave birth, and have kept that person alive!  That is incredible.

Strive for health, not for being that fit women on Instagram with the boob job.  She's paid more than just money to look that way.  I'm not saying every addition, subtraction or change to your body through surgery is wrong, but please consider why you desire for the change.  Strive to be an example to your children of what a real woman is.  Don't feel the pressure to be like Brooke Burke or J. Lo.  Most celebrities are paid to look good, but most women I know don't have that luxury.

Mothers, you are fine just the way you are.  In fact, you are beautiful.  You are unique creation of God.  There is no one else just like you.  We find our beauty because we are created in the image of God, but because of sin, we are broken.  That brokenness can skew our view of our own bodies.  But, for those who surrender their lives to Christ, who paid the price of death for our imperfections and sin, we can know that our bodies are made for more than just man.  They are made for God.  They are His own.  They are made to bring Him glory.  What an awesome purpose for our body!  So, no matter your pant size, your stretch marks, or your insecurities of what your weight should be, if you are a daughter of God, He sees you as perfect.

" You are not your own, for you were bought with a price. 

So glorify God in your body."

1 Corinthians 6:19-20 ESV

Sincerely,

A Woman who Became a Mother

P.S.  Please don't take your children, male or female, into Victoria Secret with you.  Have them sit with their dad or someone else you know somewhere outside of the store.  Research shows the photos in the windows and displayed all over the store can start to shape in their minds what a woman should look like.  And it is just lies.  Blatant lies.  Protect your children.  Don't pretend it can't effect them at an early age.  I know.  My 5 year old daughter just asked me why her stomach isn't flat.  They look.  They observe.  They see.  Please be mindful of that.  Don't let your children sit on the floor of Victoria Secret while you shop for underwear.  I observed this situation last week and it broke my heart.

Trasformation Tuesday: Ten Years Later...

This photo says almost everything I was to say in this post.  I am so very thankful for the perseverance God has given me to lose all I did, and continue to keep it off with a healthy lifestyle.  I have to say that Christ's love for me---regardless of how much I weigh, my dress size, the size of my muscles, how much I can lift, or how healthy I eat from day to day---stays the same and for that I am most grateful.  "Most grateful" seems to be an understatement for Christ's continuous grace on this far-from-perfect sinner, but really, there are no words to describe how grateful I am!  I am so thankful that my identity lies in my Savior and not my physical fitness.  That takes the pressure off and makes this journey all the more enjoyable!

"So, whether you eat or drink, or whatever you do, do all to the glory of God."

1 Corinthians 10:31

For your convenience, here are some posts to jog your memory on how I got where I am today:

How I Did It!

Supreme 90 Day Wrap Up

How I'm Still Doing It

Peas and Carrots, Faith and Fitness

How to Stay Fit in a Marriage

Fabulously Fit Mom: How she lost 40lbs, kept it off, and is keeping her family healthy!

Meet Tara Bialek.  She is a gorgeous wife and a inspirational mother of three beautiful kids.  She has her own business and on top of that, she takes time each day for God and for fitness.   We first met through Instagram.  I loved how her love for God glowed through her posts and I enjoyed her HIIT workouts!  Recently, I had the privilege of asking how Tara got to where she is now in her fitness journey.  Read on and be inspired! 

How did you come to realize you wanted to change your lifestyle?

When I was in college at the age of 20, I was caught in the college life of staying up too late, partying and being super lazy. I was also lost. I didn't know what I wanted to do when I grew up and felt depressed about the weight gain that I experienced in my first few years there. I remember walking into my favorite store and not being able to fit into the largest size there. I was at a low. I felt like I was in a hole and couldn't get out. I went from being an active athlete in high school to 30lbs overweight and lonely a few years later. After that store incident and a bad breakup I knew it was time to do something. I started walking around campus and eating better. I researched about nutrition and started incorporating what I was learning into my life. I also started doing home workouts like TaeBo and the "OLD SCHOOL" Firm videos. I was too embarrassed to go to the gym, so I did what worked for me. AND it worked. About 6 months later, I lost the weight and was looking into nutrition programs because I was so interested in learning all that I could and helping people live a healthy lifestyle. I transferred schools and got my Bachelors in Nutrition and Dietetics and then went on for my Masters in Education so I could teach!

What is your motivation? How does your faith come into play?

​My motivation now is my family. I want wellness to be a part of their lives...part of their foundation. I want to live a LONG, healthy life with them and experience every part of life with my family. Before, when I was originally going through my weight loss journey, I was doing it because i wanted to look good. Yes...that's the added bonus of feeling GREAT, but now I do it because it's my time to push myself and get my endorphins going. I feel amazing after and have a totally different mindset for the day. 

My fitness and the WORD are those things that are a non negotiable for me. They need to be part of my day somehow. God has changed the way I look at health and fitness. It was first all about ME and now its about taking care of the body God has given me, showing others that wellness is important and loving people right where they are. God has given me a platform now to use what I have learned and what He is guiding me to do, to help share His love with the world. My mission, my purpose is to share His love---and what better way to do it then to help others learn to love their bodies and feel good in their skin? Love them right where they are and every step of their journey.  

How do you include your family in your fitness journey?

​Fitness and nutrition is a part of ​me now. My husband actually now LOVES working out from home with p90x3 and Bodybeast. He's totally changed his tune about home workouts and has lost 40lbs! My kids are always joining in and we make "moving" part of our lifestyle. We swim, walk, play outside all of the time, ride bikes together and hike. It's just what we do. I want to make it fun for them!  

What are your three favorite go-to exercise moves?

​My favorite go-to workouts would be HIIT workouts! I love the high intensity intervals of high knee jogging or skipping (jump rope) for 45 sec and then doing squats for the next 45 seconds, alternating between a strength move and cardio move. The workouts are 30 min and I feel awesome after. I burn a lot more than hitting up the treadmill and lifting after. That's boring to me. I wouldn't be able to sustain that. I actually tried the gym and went for years before I was married and see much better results now from home workouts!

How has your view of yourself changed since starting your fitness journey?

​I honestly think the reason why my view of myself has changed is because I am growing everyday in my faith and I see how much God loves me.  I find my identity in Him and He thinks I am beautiful.  I definitely struggle with this and have so much in the past but everyday I ​ask God to show my how He sees me.  I don't ever want to find my true identity in what others think of me. If that were the case, I wouldn't be able to share my journey on social media like I do.  If I didn't put myself out there and be vulnerable, how would I help people?  How would I be doing what God has called me to do?  God is stretching me and showing me how GREAT His plan is for my life so everyday I renew my mind with His promises and how much He loves me.  That change of focus and mindset  is what drives me to be healthy and share it!  

If you could give one fitness tip, what would it be?

I tell my clients that it's so important to CHANGE your mindset in order to create LONG TERM change in your health.  They need to see how much they are valued and how amazing they are as they go through their wellness journeys.  I always recommend a book like the Compound Effect or Crash the Chatterbox (depending on their faith)  to help them on their wellness journey.  Changing your MINDSET is the most important tip that most people leave out of the fitness equation but if you don't....chances are you will never believe you are worth it and you won't give your health priority over most things in your life.   

If you'd like to see what Tara is sharing to inspire others on social media, you can follow her on Facebook here, or you can follow her on Instagram here. 

How to Stay Fit in a Marriage

It has been three years since we were able to take our first "after" photos.  In those three years, my husband and I have continued to face the challenge of staying fit as a marriage couple.  I'm sure this could apply to any couple, but because marriage is where I am coming from, that is what I am going with!

For the most part, my weight stayed the same until a year ago when I had surgery and had to recover from that, restricting me from any exercise.  I then was busy with projects, and due to the physical toll that took on my body, I got sick and stayed sick for three months. This is also when my husband's weight went up.  What does this tell me?  When I am fit, he is fit.  We keep each other healthy.  This could put a lot of pressure on one spouse or the other.  You could look at it as an advantage of having a live-in accountability partner who you love so much you would love to see them succeed as much or more than yourself.  That is huge!  Having a spouse who supports your goals and has his/her own is a must in becoming fit.

Now, I have to say (sorry Hubby!) that my husband is not into fitness and nutrtion like I am.  The numbers of his macro nutrients don't make him giddy like mine do.  However, he has come to realize how good it feels to be healthy and what advantages it plays in our marriage and daily lives.  First of all, we have more energy.  That could mean that we can get up earlier to pray together, read together, or exercise together.  It also means we could have more energy for our kids.  We can be a better example of good health to our kids.  We can show them what it means to take care of the body God gave us.  It causes us to be more responsible and creative with our time.  That could mean being creative in how we fit a workout in or being more active as a family.  And, it's always nice  on our budget to NOT have to buy new clothes because we are growing out of ours!

With all those advantages (and many more) to living as a healthy couple said, it still is a challenge.  So, how do you do it?  Here are just a few things I have learned over these several years of loosing the weight together and keeping it *mostly* off...

How to Stay Fit in a Marriage

• Don't expect you won't gain some weight back.  When that happens, stop.  Look at how you're eating and how much you are being active.  Be honest with yourselves.  Are you spending the evenings on the couch with too many bowls of ice cream or *ahem* Schwan's Silvermint Ice Cream Bars?   Just because you may have gained 10, 15, or even 20 lbs back does not mean you've fallen off the wagon! It just means your wagon went down a rabbit trail and needs to be steered back in the right direction! And, because you lost the weight before, the chances are, you have an idea of what the right direction is!

• Make nutrition and exercise doable.  Let's face it, most people are pretty busy.  Add a spouse in the mix, then kids, or grandkids and you've got yourself many schedules and eating habits to include in your daily challenge to stay healthy.  Don't restrict yourself from too many things, unless absolutely medically necessary.  (Carb cycling is wonderful for not restricting yourself and still loosing weight, while gaining muscle and health! Read my post about it here!)  Don't commit to an hour at the gym if you can't.  Don't feel the pressure of having to go to the gym to workout!  Workout at home.  Invest in a few weights or research a HIIT program that requires no equipment so you have absolutely no excuse to get out of exercise.  Make your nutrition and fitness goals to be an everyday lifestyle change.  Something you can do EVERY SINGLE DAY without burden.  

• Hold each other accountable in a loving way, free of nagging.  If you seem to be sailing smooth when it comes to your eating habits or exercise and your spouse isn't, don't find reason to criticize.  Find opportunity to help.  Ask your spouse, "How can I help you be better?"  When the opportunity comes to just go out and get a burger vs. cooking a meal at home because everyone is tired and hungry, cook the meal together so it goes quicker.  Remind each other of the way you feel after eating a healthy meal at home compared to grabbing a burger in a drive-thru.  

• Always find ways to build each other up and encourage each other, not tear each other down.  Tearing down could even mean giving into a temptation together.  Be united in your goals to succeed.  Find ways to encourage with words while working out or complementing each other when you notice clothes fitting looser.  

• Pray for each other.  Praying for fitness of your spouse may seem like a small issue.  But, Christ says to bring everything to him in prayer.  EVERYTHING.  Pray together for each other.  God hears all His people's prayers.  He takes care of the sparrows (Luke 12:24), so why then would we find things in our lives too insignificant to bring to our mighty God in prayer?  

"...do not be anxious about anything, but in everything by prayer and supplication with thanksgiving, let your requests be made know to God."  Philippians 4:6

• And finally, just KEEP GOING.  There will be periods of time with one or both of you will feel the weight of your jobs, your kids, stress in your life----the weight of the world.  There will be days when you can't work out.  There will be days when you are sick and a fast food run seems like the only way to get dinner on the table.  That is okay.  As long as you, as a couple, keep the your goals in mind and know that, even if you are in the place in life where working out or eating healthy doesn't come easy, you can still strive to be the healthiest you can be. Together.  

Fabulously Fit Friend: Nicolle Lost 117lbs!

I have this friend that has always been in my life for almost as long as I can remember.  My first sleepover was at her house.  Her dad and my dad were in a couple different worship bands together.  We have gone to church (three...maybe four...completely different churches) together most of our lives.  In the last few years I noticed she was shrinking.  She was eating healthy and making changes in her life to improve her fitness.   She strived to keep the right spiritual mindset throughout this journey.  Nicolle is truly an inspiration!  She lost a total of 117 lbs.  Here is how she did it!

How did you begin your weight loss journey?  What made you desire change?

I was honestly pretty overweight my whole life and I was never aware how obese I really was. Occasionally people would bring up dieting and eating healthier but I attributed my size to bring big boned with slow metabolism since a lot of my family are the same way. When I was 19, a coworker suggested going to curves because she had been really wanting to lose and asked me if I would be her accountability partner. Honestly, going to the gym never had crossed my mind previously because again, I attributed my size to just "how God made me." I was shocked when I went to curves and was weighed and measured for the first time in a LONG while at a whopping 261 lbs. I'm so thankful for God blessing me with that coworker who challenged me and made me aware of how unhealthy I was.

What changes did you make to start to see results?  Did you set goals?  If so, what were they?

I signed up for curves the same night I was weighed and measured. It was really helpful having an accountability partner to start my weight loss with. I had no previous experience with exercise or eating healthy but at first it consisted of going to curves and having Lean Cuisines for lunch---but no other changes. The weight started coming off pretty quickly at first probably because I had so much to lose and my original goal was being under 200 or no longer being a plus size.

Where did you look for encouragement and help when you needed it?  
 The coworker I had was again such a blessing and she really was turning me to scripture. She made me aware of gluttony being a sin and not taking care of myself was not bringing God glory as my body is a temple to the Lord. God definitely provides strength during the times I needed it most.  At one point, I started to take weight loss to the extreme and working out became and idol. It was important for me to remember "Train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come." (1 Timothy 4:7, 8 ESV) I had to be in the Word and not sacrifice my prayer time and time with The Lord for exercise because that was not God glorifying. 
How long have you kept it off?  How are you keeping it off?

It's been a long time. Since I started losing I haven't put any back on (with the exception of 5 lbs here and there) I no longer go to curves or eat Lean Cuisines but I made staying fit a lifestyle. I have to make conscious decisions to stop when I'm full and not have cake every single time someone offers it. At work I go walking around the building every break. I pack my own healthy lunches and snacks instead of eating out. I go out hiking with friends or do workout videos at home. I try to stay active and am much more aware of my body and the decisions I make with food. 

If you could give the readers three tips for getting healthy, what would those be?

1. Remember that our chief end is to glorify God (and enjoy Him forever) and that aspect applies to your healthy lifestyle too. Don't forget to honor The Lord in your habits and seek Him for the strength you need.
2. Make a lifestyle change. You can't fad diet just to go back to eating bad every day after you lost the weight.  You are going to gain it all back if you do. You need to make conscious efforts to have self control, make smart food decisions (but also be realistic and realize you still can have pizza or cake sometimes too).
3. Be active. You don't have to be in a gym for 3 hours a day, but work it into your schedule. For me, it's walking on breaks at work, hiking with friends, workout videos, or for days that I'm so busy and I dont have time to set aside to exercise, I will honestly dance while I'm cleaning the house. Find something to do to stay moving even in small ways.

Fabulously Fit: Mother of Five Inspires!

Natalie and her kids!

A few years back, when Obama was running for his first term, I reconnected with a high school friend, Natalie, through some really great Facebook discussions about the president-to-be. Through several more Facebook messages and posts, we discovered we were both moms and somehow had a lot more in common than not! Through the last few years, this mother of five, who, like me, had a skinnier twin---although her twin is identical, inspired me with her weight loss and fitness journey. I tell people about her all the time. She inspires me that much. Natalie is an Army wife who's husband is often out on deployment. She's a twin herself, and a mother of not one, but two sets of twins and a singleton. Despite all this, she makes fitness a priority. I had the privilege of asking Natalie a few questions about her fitness journey. Read on and be inspired!

How did you come to realize you wanted to change your lifestyle?

Twins! (Natalie is on the right.)
I'm a twin and my twin sister doesn't have any children. I used to look at her unchanged body and have "weight loss wishes". I yo-yoed for years because while I loved the feeling of working out, I didn't care for the discipline of fueling my body right. I ran marathons, attended workout classes and even became a group fitness instructor. My friend Ryndee led a Turbokick class that I loved and she and another instructor friend, Alex, would put me on the mic to lead sections of the workout. I loved it! I loved to motivate and as an instructor you want to go all out and encourage the class to do the same. I still wasn't my sisters size but I was content until after a class one day. A woman that, at the time, I thought was much larger than me, thanked me. She thanked me for my excitement and for "representing for the BIG girls."  I was floored. I was thankful that she appreciated me but I didn't realize that she identified with me for my size. I was large. It happened slowly over time so I didn't notice. That was my "Aha!" moment of "something's got to give!" How do I live and breathe the gym and still not have results that reflect the scale or my pant size? Am I working out just to eat poorly? I needed a change and like the wait gain, I created that change slowly over time.

What is your motivation? 

No more cropped head shots!

 My motivation came from every picture I untagged online and from my friends cropping photos automatically because they knew I was unhappy with my size. They were sweet and loved me enough to take the same shot from different angles a number of times. From having to sit out in the hot sun because I wasn't going to dare get into a bathing suit during the summer. I saw how much my kids loved working out because I loved working out and wanted them to love eating clean because I love eating clean and now they do. I'm their parent, their first teacher and still had a lot to learn. I am strong in my faith and realized that that this wasn't entirely a vanity concern, or a health concern. Spiritually, I was not honoring God with my body. How was I going to motivate more than just one person in a class if I wasn't giving my all to acquire results that inspire?  All of these things continue to motivate me to keep going. 

 
How do you include your kids in your fitness journey?

No excuses!

I workout from home for the most part. My kids workout with me. I use them for added weight when I plank and encourage them to keep up with me as I punch, kick, jump and did drills in the living room. Sometimes I wait until they are occupied to workout. If they don't see me exercise, they ask if I did. Talk about accountability! I turn on the music and dance with them to keep them active on rainy days (it also tires them out for a nap). When weather allows, we head to the local track or hiking trail. My kids are totally awesome. I see a lot of my workout moves become their dance moves. They don't know the difference because all they know is that working out and dancing are both fun.

What are you three all time favorite exercise moves?

Natalie (at right) in her element.

I'm heavy bottomed so I enjoy the rewards of mixed martial arts. Plus, it makes me feel like a really cool ninja. Round house kicks really define the and trim down the legs and back kicks lift the bottom. I absolutely love lunges too!  I'm a sick person---any kind of lunge is welcome. I have powerful legs and love to push them. When weight training, I really enjoy the clean and press. I see the results quickly and every time I press and I smile. I feel empowered doing that move.

Have you gained a sense of identity through your fitness journey, apart from being a mom of five? 

I have gained my own sense of identity in every way possible. I'm not the "heavy twin," the "twin with twins," the "one with the kids," or the mom that puts all of her efforts into the health and appearance of her children while neglecting herself. I used to do that---have my kids looking great while I was in oversized clothes trying not to be noticed. Now my kids' kids' will look at photos and see that I was a tall and hippy woman that wore her frame with pride. I won't be a floating cropped head in photos anymore. I now have a successful business from home doing what I love, inspiring and motivating others. Keeping others accountable is what keeps me accountable. I have the pleasure of witnessing their fitness. I have made so many sweet friends while on this fitness journey. My heart is full. My children now have a healthy mom that is home when they are and still manages to add to the family's income. I strive to remain to be that woman people want to identify with. The one that took back her life and started living for the glory of the Lord. 

If you are interested in seeing Natalie in action as a fitness coach, please visit http://www.facebook.com/LikeMyCoachNatalie.

Vote for my photo, please!

http://www.facebook.com/photo.php?fbid=357689180994937&set=a.357689117661610.78200.264532750310581&type=1&theater

The above link is a link to my photo in a before/after photo contest.  I'm running up against a few trainers/ fitness club owners who have a fan base, so you voting for me may help me win a really awesome fitness prize!!!  Click on the link above, then click "like" on my photo. Thanks!

How I'm Still Doing It!

It's been a little over 10 months since I posted on my blog how I lost my weight.  I think it may be time for an update!  I also found a "better" before picture.  I believe the "before" photo above is me at my heaviest, and there aren't anymore pictures of me at this weight.  I believe I was about 190 lbs.  Just before I gave birth to my firstborn, I tipped the scale at 206lbs.  EEEKKK!  Now, with giving birth to a baby and loosing all the "stuff" that *ahem* comes out after giving birth, the scale settled pretty quickly.  The only thing was, I was afraid to weigh myself.  I remember purchasing my first pair of non-maternity pants---the very same pants I was wearing in the before picture above.  I cried.  The pant size I had to purchase was a size 17.  I had never in my life been that size.  When I finally weighed myself several weeks after this photo was taken, I was 187.  So, to revisit my journey of how I lost 70lbs, please visit my previous post, "How I Did It." 

How I'm Still Doing It

At the end of May, I reached 118lbs, and now I go between 118lbs to 120lbs.  I have to say that helping my husband with his weight loss has helped keep me accountable in my own journey of keeping my weight off.  We make vegetable and fruit smoothies every morning.  We remind each other of how many calories are in foods we are eating.  We enjoy healthy, homemade meals together. We workout together.  I am so thankful for the fitness and nutrition partner I have!  

The month of December was a hard month to get through.  I have to admit, I only exercised a handful of times.  I didn't eat as well as I should have.  This is why I get it.  I get how easy it is to get out of good habits.  The "before" picture is now on my fridge to remind me of that.  When life gets tough (and it did with death, illness, and just plain busyness), it's easy to let health fall by the wayside.  But, if you end up putting these very important things on the back burner, you will end up feeling worse!  I learned that last month, so, I'm praying for strength that the next time life gets though, I get tougher!

Yesterday, I started Jillian Michael's Ripped in 30 Days program.  OUCH!  I am still strong, but I'm in pain!  It was encouraging to finish the workout today without feeling the need to hurl.  I felt like that yesterday!  My muscles have come out of hiding and are now working hard!  It's encouraging how fast you can feel the result of a good workout!

With that, I hope that you are striving to get in shape or stay in shape.  Even if you are at your ideal weight, exercise and eating healthy are necessary to be healthy!

How I did it.

As a result of posting my before/after photos on Facebook, I got a slew of wonderfully kind complements (thanks!) and a slew of "How DID you do it?" questions.  So, if you were wondering how I went from 185 lbs to 128 lbs, read on!


"Do what you can and don't think that you can't do it!"




I started this blog in the beginning of 2008.  I had several goals in mind regarding fitness.  Of course, the main goal was to loose weight.  I started at my postpartum weight of 185 lbs, but by January when I decided to start the blog, I got down to about 175.  I stayed there for a while until I started Weight Watchers in May of 2008.  I went on to loose 20 lbs on Weight Watchers that summer, and an additional 10 lbs the following fall.   By December of 2008, I was pregnant, and I had reached the weight of 155 lbs.  That was half the weight lost before my second pregnancy!  I went on to gain only 19 lbs in my second pregnancy (a HUGE contrast to the 60 lbs I gained with my first!).  That 19 lbs came off when I delivered my second.  I lost 10 more pounds before I got pregnant with my third, and  in at about 145 lbs.  I gained 20 lbs when my third pregnancy, and for some reason, that didn't all come off with the baby!  My scale seemed to be stuck at 151 lbs.  I cut out a lot of sugar and, once more, got serious about eating healthy.  I know how to eat healthy.  I've read books.  Taken classes.  The knowledge is there.   I just needed the discipline to apply it!  By the summer of 2011, a few months after having my third, I was able to drop 7 lbs VERY SLOWLY!  I knew I need a kick in the butt.  Physically.   workout DVDs were no longer challenging and I had a hunch that was problem.  I saw a write-up for a 20 buck program called Supreme 90 Day in Fitness Magazine, so I decided to go for it.  I committed and the rest, including that extra 16 lbs, is history.

Breakfast: Oatmeal with blueberries,
flaxseed, 1% milk, and egg w/ egg
white on the side.

There were two common habits I formed over that period of time in order to loose weight.  Number one:  STOP EATING CRUD!  God didn't make our bodies to digest weird concoctions of chemicals like high fructose corn syrup or partially hydrogentated oils.  He also made the grains we grow perfect for our bodies...no need to "enrich" them.  That brings me to need to choose your carbs wisely.  I don't eat enriched flours.  If the product says, "Whole Grain" or "Whole Wheat" on the label it doesn't mean it is actually whole grain or whole wheat.  CHECK THE LABEL!!!  The first ingredient must say "100 % whole wheat flour" or "whole wheat flour" or a list of the grains it includes.  If the ingredients say, "enriched flour" of any kind, that means that food is rubbish!  Essentially, the label is saying that they took all the good stuff out of the flour and added only four to five nutrients back in (iron, folic acid, riboflavin, niacin, and thiamine).  Hmmm...somehow I don't know how they get away with calling it "enriched."  I will tell you that I enjoy carbs.  And, thankfully, there are healthy carbs.  I LOVE oatmeal.  I love it in the morning and I love it as my last meal in the late evening.  I don't add sugar, though!  There is a pleasant nuttiness that I enjoy, especially to the steal cut variety.  I add 1/2 cup of blueberries or apples and 1 Tbsp of flaxseed and it is simply perfect!  (read about the benefits of Flaxseed here!) I also enjoy brown rice. Brown basmati or brown jasmine are very flavorful.   You need no butter.  Just boil, fluff, and enjoy. 

Lunch: Lots of  veggies topped with
chicken breast, cheese and Trader Joe's
Parmesan Ranch Dressing.

In addition to those "good" carbs, I have come to enjoy fruits and vegetables.  I have always devoured the sweeter fruits like grapes, peaches, nectarines, and plums.  I now eat apples, blueberries, and oranges regularly as well.  Fruit is a great food to "seal the meal" and it actually goes really well with cheese.  That pair makes a great snack.  Vegetables were not always my thing.  I ate salad and that's about it.  I have come to enjoy a variety of veggies now, and I would have to say that one of my favorite is broccoli.  I have to thank my kids for that.  They LOVE it and so we eat it a lot.  I can eat a whole cup of broccoli with no problem now!  


Mid weight loss journey, I read "Mastering My Metabolism" (read blog about that here) by Jillian Michaels, and read a whole lot of reasons why not to eat processed food.  To my frustration, 90% of the food in my kitchen at that a time was processed because that is what normal grocery stores sale.  I stopped couponing at this point because most of the foods sold by large companies who put out coupons were processed foods.  It does cost a little more money to eat "clean" as some call it, but it is well worth it!  Now, to top off the weight loss tips in regards to nutrition, I must say that keeping a food diary, and perhaps counting calories, helped me tremendously when it came to loosing weight.  I wasn't eating enough as a nursing mother, and that, to me, is very important.  Your body needs fuel to run.  If it doesn't get that fuel, your metabolism will go on a downward spiral.  


Oh.  One more thing.  Drink water.  Lots of it.  It helps things *ahem* along.


The second habit that helped me loose weight:  KEEP MOVING (challenge yourself)!  It is worth the thirty minutes a day to "sacrifice" for the results you get.  And I'm not only talking about the weight lose.  I am talking about the strength, energy, and endurance you gain.  I love being able to run after my kids, pick up my toddler, and still have energy at the end of the day.  God did not create us to be sedentary creatures.  We have been made to move, whether it be work or play!  I am the type of person who gets very bored very quickly with workouts.  I do it for a week, and then I am done with it.  For those of you who tend to do the same thing, I would recommend something like Supreme 90 Day or Jillian Michaels 30 Day Shred.  These workouts play off of "muscle confusion," which basically means mixing up the workouts so your body never gets used to them.  That way, you get the most out of your workout, as do your muscles.  I can tell you first hand that this approach worked for me.  Whatever your perfect workout may be, find something that will keep you motivated to keep on moving---and make sure that the way you are moving is challenging your body.  Huff and puff!  You were made to!


Alright, folks!  That is just a small tidbit of what I have learned through my weight loss journey.  I am still learning, devouring all the facts that come my way.  I enjoy being healthy and fit and I have to say that I am most thankful to God who had given me perseverance to get through this weight loss journey.  I strive to keep that perspective.  It is for Him that I do these things.  It is for His glory.



1 Corinthians 10:31, "So, whether you eat or drink,or whatever you do, do all to the glory of God."