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For my first job as a trainer, I was required to sign an agreement that I would follow a healthy diet, exercise regularly and maintain a proper weight as I was an example to the gym members (including my own clients).  It was another "moment" of success for me on my transformation journey.  I had gone from the 300 pound client unable to safely walk on a treadmill to an example of health.  I was on top of my game, was no longer pursuing fat loss, and felt like I had arrived at my final transformational destination.  It was almost as if I was immune to the weight and health problems that plagued my life for nearly 3 decades.  There was nothing to hide and I was truly living my best life in full color, out loud, and with no regrets.  I was no longer vulnerable to the shame and criticism that sadly so often accompanies those of us who struggle with weight.  I had escaped!    For so many years I felt trapped, and I felt like I had to hide.  I...

One of those poems that spoke peace and comfort to my heart that first year, and still helps me keep a true perspective when my mortal heart begins to ache and question as the tears flow because I miss you so much!  One I also like to pass on to other mommas, and the reason I leave you white roses. Love you forever baby girl... THE WHITE ROSE All the Earth's mothers and fathers were gathered together at God's garden of flowers. Those beautiful budding spirits, who would someday come to Earth, were nurtured and tended in the garden. A loving Father spoke to the Mothers and Fathers: "See the works of my hands, someday you will be the parents of these radiant spirits." The garden glowed with mixtures of all kinds and colors. "Choose Ye." He said. One by one mothers and fathers stepped forward. I want the blue-eyed curly haired one, who will grow to maturity and be a mother in Zion. Yet another chose a brown-eyed, brown haired boy, full of life and love who woul...

It is Halloween week which is often a time when people fall off track, but I know you are stronger than that!  You can prepare for a Healthy Halloween and enjoy the season and festivities on your terms! Check out these tools from the American Heart Association  to see which ones will help you stay on your health plan to reach your goals!   (Link to FULL article here) For the Trick-or-Treater Fill up first. What kid doesn’t want to eat their favorite candy right when it goes into their trick-or-treat bag? Having a healthy meal BEFORE your kids go trick-or-treating can reduce their temptation to snack while walking or to overindulge, because their tummies will be full. Bag it. Be sure to find the right size collection bag for your child and steer clear of the pillow case method. If you encourage your child to only take one piece of candy from each house, they’ll be able to visit more houses in the neighborhood. Get rid of it ! Worried you’ll have leftover Halloween candy ...

Grief is really hard work. They warned me it would be. I have experienced it before, but I wasn't prepared for the depth I would feel it.  Ironic how I felt I loved her to nearly an equal depth, but just a little more.  I would have given my life to let her live.   "Time heals all wounds."   I have wanted to believe that was true.  It has been two years, and I can honestly say that my wounds still feel gaped open, exposed, and desperately trying to do that healing thing.   For two years I have been trying to pick up the ashes and pieces of my broken heart and life in order to fashion them in to something resembling "healed."  But each time I take a step back the pieces fall apart again - like they are put together with cheap glue.  And I don't think I will ever feel complete in this life.  Not that I can't find happiness, but a piece of me went with her that day.  And I can only live my best with it still missing.      Nob...

Whether it’s a friend, co-worker, family members, or a larger, more organized group, working with others can make ALL the difference. When two or more people share similar goals and values, people create synergy. So, along with encouraging each other, you’ll have someone to walk with, dine with, and build healthy habits with.  Who can this be?   • Friends, family, or informal group settings . Not only is sharing your healthy habits with family and friends socially satisfying, it increases accountability and creates an entire environment of health. And wouldn’t you rather help change your friends’ habits than have to think about changing your friends? • Formal settings. Evidence suggests that group meetings can be a more effective way to lose weight than doing it on your own. Some medical facilities offer clinically based behavioral groups that spur weight loss and health maintenance by combining group dynamics with a professional counselor. Commercial programs also offer oppo...

On of the healthiest habits you can adopt for successful transformation and lifelong health is properly managing your stress.  The American Institute of Stress lists 50, yes 50 common signs and symptoms of stress.   You can find that list here.   As you can see, although s tress is often considered a psychological or emotional problem, it actually has very strong physical effects.  They include an increase in adrenaline secretion, higher blood pressure, increased heart rate, muscle tension, and slow digestion.   When stress hormones cortisone and cortisol are released, the immune system is suppressed, which can make the body vulnerable to colds and infections and delay healing.  Additionally,  cortisol is bad news for fat loss because it encourages build up around the midsection. It may also deplete the body of potassium, magnesium and calcium, leading to nutrient deficiencies. SO..how do we combat the effects of stress?   First. we break down our...

I LOVE acronyms..  I came across this scrolling through an email.  A fresh perspective if you will on recognizing why you and I tend to "go off" plan despite our best intentions.  ALL credit goes to Toomuchonherplate.com.  I hope it inspires you as much as it did me to learn about myself!