My Top Five Tips for Surviving the Holiday Season!

We made it to Thanksgiving week! A big part of me can't believe it is here already and even though I detest the cold and snow that is unavoidable in Pittsburgh, I do get excited for the hustle and bustle of the holidays. I love seeing people. Wrapping pretty presents. Decorating my house and even going out in the cold to pick out a tree. I have learned that seeing the excitement for Christmas and other
holidays in my three year old's eyes (and energy level!) is contagious. Dressing up in pretty Christmas dresses. Baking and decorating cookies, making bright colored candy and homemade hot chocolate as gifts has taken on more than just being something on my todo list this year. It is magical....because she sees it as magical.

But what is a girl on a mission to stay as healthy as she can to do while facing all of these big celebratory meals, parties and yummy homemade treats?

Here are the five big things I do during the holiday season to avoid the weight gain and falling off track when it comes to my exercise game (because when I fall off it is SO hard for me to get back on again!)

1. Sweat Everyday (and I mean everyday!)

I know this time of year is extra busy and it may mean you have to get up a little earlier or stay up a little later BUT make this a nonnegotiable. Schedule it into your day. You will feel better and help balance out those extra little treats that will make their way into holiday meals. Shoot for 30 minute workouts when extra time seems nonexistent.

If you are traveling...bring your DVD's with you and play them in your hotel room or make use of the hotel gym or even just go for a brisk walk or run. Anything to keep your body moving and your exercise routine in check. Plus once the Holiday crazy is over you won't be scrambling to figure out how to get back on routine.

Get your family and friends involved by finding a Turkey Trot near you and running or walking Thanksgiving morning. My sister and I ran one last year and it was so much fun. These runs are typically full of people out in costume running and having a great time. Not a runner? Who cares? So many novice runners (and walkers) participate in these types of races.... you will not be alone. Alternate between running and walking. Or just grab a buddy and walk the race. You will still reap the benefits of getting your body moving that morning!

2. Bring the Healthy Dish

Not cooking dinner? Worried about what will be available for you to eat and not stray WAY off track? Bring the healthy side dish. (This is my game plan this year!) Whip up a healthy version of your favorites (like Shakeology Pumpkin Pie or this clean Green Bean Casserole by the Gracious Pantry.) I am going to be making a huge, colorful winter salad chock full of healthy greens, pomegranate and oranges all topped with a healthy and homemade citrus vinaigrette. This way I know I will have something to fill most of my plate while still enjoying small bites of my favorites (like stuffing!)

3. Eat Breakfast

Do not skip breakfast (or lunch) to "save" your calories for the big meal. Binging will surely happen in that situation. Have a healthy and filling breakfast. You will be less likely to overindulge and choose your treats wisely.

4. Decide Where you Want to Indulge

The holiday's are for celebrating and having some of your favorite treats is an important part of balancing a healthy lifestyle. If there is something you always look forward to....by all means enjoy but be conscious of serving size. AND this is not an excuse to indulge in everything. Choose wisely and savor your favorites.

5. Hydrate

Drink plenty of water (especially if alcohol is one of your chosen treats!) Make sure water is still your drink of choice and you are aiming to get at least 1/2 your body weight in ounces a day. This will also help keep you full and from overeating.

If there is any way I can help you in achieving your health and fitness goals, please don't hesitate to contact me through email or a message on Facebook.

Have a Happy and Healthy Holiday Season!

Skinny Jeans Are Coming....whether I am ready or not

No matter how hard I try, I can't run away from my retail roots. As soon as August hits, my thoughts are filled with denim, denim walls and wondering what denim will be on sale. Because if we are being honest here.....Fall means honey crisp apples, pumpkin flavored everything, boots and denim. LOTS of denim.

As a former pusher of denim, I was super curious about what exactly the trends were going to be this year and one of the big ones....high rise denim. I grabbed a pair of these to check them out and oh my word is the waist TINY. Maybe I am used to looking at jeans cut to fit around the hips but I immediately sucked in and tried to figure out if I would even be able to button them.  It was at that moment that I knew I NEEDED to do another fall denim challenge group.

So what I am dishing up for August....A 30 day Skinny Jeans Challenge

How would it work?

For 30 days I would put you in a closed Facebook group with others trying to achieve the same goal (including me! yay!) We will break our goals down into weekly goals. We will talk about clean eating, meal preparation, meal planning and everything you need to get set up for success. We will measure progress by not just using the scale but by measurements and photos (I know. Super scary but when you think you aren't making any progress it is amazing to see what you actually done in the photos. Believe me. I've been there!) We will do this on Day 1, Day 14 and Day 30.

We will post daily in the group and rate our day on a scale of 1-5, 5 being the best and 1 being the worst. We will rate our diet and our exercise (basically how hard you brought it!) and whether or not we had our Shakeology.

We will commit to trying out Shakeology for 30 days. I know once I did it, I fell in love with the energy I had and how great I felt from getting all the nutrients I need. (*Side note* my nails look awesome. Better than when I was on prenatal vitamins. It is my current obsession since I have struggled with weak and peeling nails forever! One of the perks I didn't know I was going to get.) So Shakeology is going to fuel your body (keyword fuel) with the vitamins and nutrients you need throughout the day. And there is a 30 day guarantee on Shakeology so if it isn't working for you, we'll talk (and you get your money back.) --For more on my experience Shakeology read this.

We will eat clean. (For more info on what that means read this.) But basically just strive to eat real, whole food. No chemicals and no processed food. I will provide you with recipe ideas, meal planning and all the tools that have worked so far for me on this journey.

We will also commit to working out 5-6 days a week. I don't care if you run, walk or lift. Just get that body moving! If you already workout regularly think about stepping up your game. Adding some weight training to your cardio. If you don't have an exercise regimen we can talk about options. If you are interested in trying a Beachbody program, we can talk about that too and get you set up with something that totally works for you. There are so many options outside of P90x and Insanity (which I feel gets all the love) so if hard core intensity isn't for you, we can totally find something that is. I am currently doing a PiYO and Les Mills Pump hybrid. I have found success with the at home programs from BeachBody because they are a killer workout and they all come with a schedule. So I can wake up, get my kiddo some breakfast and toss in a movie, look at the schedule, pop in a DVD and press play. I don't have to worry about getting her ready to go to the gym with me or what series of exercises I am going to do that day. I know me and I need that schedule. I get really freaked out if I am going to miss a day and "mess up" the schedule or the order. But whatever works for you, we will make it happen.

Plus I will give you daily motivation, tips and tricks and share all the research I have accrued over the last few months.

Need even more incentive? 

For the FIRST time I am SO EXCITED to offer a challenge group grand prize! I am partnering with a few coaches to make this happen. The goal here is to get you into a new, smaller pair of jeans. So what better prize than a gift card to your favorite store to make that happen?*  

Our official start date is August 25.


Want to join us? Fill out the application below

*amount will vary based on the number of participants signed up for the challenge. To be eligible for the grand prize participants must have purchased a challenge pack during the month of  August  2014. 

Fill out my online form.

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Why I Hate the Scale (but keep going back for more....)

Everyone in my family is tiny. The eat a whole pizza and still stay skinny kind of tiny. Built like marathon runners, naturally thin, lithe gazelles like creatures. And then there was me....who tends to take after my Dad's side of the family as in if I think about eating a cupcake I will probably gain five pounds. They workout and get leaner. I work out and put on muscle pretty fast. I tend to get bulkier before I lean out. (At least that is what I keep telling myself.) I am just bigger than everyone.

And that has pretty much sucked my whole life.

Especially when your great grandmother tells you it's unfortunate that you inherited her thighs. (I mean seriously. I was in high school. Who says that? I was pretty small then and thought I was doing okay. I had a lime green mini skirt and rocked it. Man, I loved that outfit.) And this is the memory I am left with about my deceased relative decades later....

But seriously. Now, as a grown up, I am less worried about how my thighs look and much more concerned with my health. (At least that is what I say out loud....because let's be honest, if I were able to rock a pair of booty shorts I totally would. I would never take them off. Even in the winter. Maybe it's  a good thing for everyone that this isn't going to happen. There will never, ever be any thigh gap here.) My relatives aren't exactly known for longevity. Heart disease has pretty much blanketed my family tree and cancer is right up there too. So the realistic and rational part of my brain is all, "Hey Sara, maybe we should get a jump on this. You know before your doctor is drawing THAT line in the sand."

And so I plug on. Getting my workouts in. Eating clean most of the time.... (I mean there are gelato emergencies. Don't' get me wrong.) In all seriousness I do try to live by the 80/20 rule. Try to eat well 80% of the time and the other 20% is for fun dinners out, traveling, vacations, barbecues and beer. (Because there are Shiner Ruby RedBird emergencies too. Life is supposed to be enjoyed. And if I can't have an awesome ginger beer on a hot summer day then I don't want to be any part of that.)

But what amazes me the most is how I still continue to hang onto the number that I think I "should" see on the scale. So many women have this magical number. Who knows where it even came from....maybe it is our high school weight. Or the weight we were at during a happy time in our lives or just a number we picked out of all of the numbers that we think we should weigh. But let me tell you a little secret right now. The scale is a liar.

When I was first asked to take pictures at the start of my first challenge group, I was SO freaked out. I didn't want to take pictures. What if someone saw them? So they got buried in files on my computer. And I held my breath as I emailed them to Katy while all these thoughts were running through my head. What if she mocked me? What if she saw them and was all "wow, Sara is pretty fat. I mean she really let herself go." Or what if she thought I was a total lost cause.

The irony here is that people saw me every day. My clothes weren't magical things that made me appear tall and lean and super model gorgeous, like with the right outfit I was fooling people into thinking I was actually a size 2.

In hindsight, the pictures I took have become my greatest source of motivation and encouragement. I was with  these pictures I was able to see that my hard work was paying off. That my body is changing. That I am making things happen.

The scale wouldn't have told me that.

I am able to lift heavier weights. Do longer spurts of cardio. I am able to pick up my knees just a little bit higher. Move my feet a little bit faster.

The scale wouldn't have told me that either.

I am able to chase my kiddo on the playground. Climb up the rock wall after her. Pick her up and spin her around....and I don't lose my breath or need to stop for a minute.

The scale would NEVER have told me that.

It also wouldn't have told me how much better my quality of life would be.


It was on a very bad day when I decided to look back at where I was last year....I was angry. I was frustrated. I wanted to throw things. I was upset that my weight really hadn't changed in the last year despite everything I was doing. Of course, it fluctuates based on things like how much salt or water or sugar I had eaten the week before.... like weight tends to do, but never really moves. I pulled out the old pictures to put in for my free shirt I earned when I finished Insanity (and never claimed) and I was shocked at the difference a year (and no difference on the scale at all) can make.

I still haven't been able to get rid of the scale completely. I really try to not let it ruin (or make) my day. I try to remind myself of all the things I have accomplished that have NOTHING to do with the scale. The inches, the sizes and the pictures tell a much richer story that that one little number. It also doesn't' tell me what kind of role model I am for my daughter, what kind of ripple effect the changes I made in my life has on my family's lives, or what kind of influence my story may have on another.

And that allows me to step off the scale with a smile on my face, despite any number that might show up down there. Even if it hasn't changed at all.

Moms, Margaritas and the Official Start of Summer

May is here and while we survived the national day of drinking margaritas and eating tacos pretending we might actually know what Cinco De Mayo signifies, there are so many more things to come. Mothers' Day, the opening of pools, barbecues, warm summer nights with lighting brought to you by the glow of lightning bugs....Summer is my favorite time of year. Cheer camp, sunshine all day, nights where it is warm enough to sit outside, the fact that it stays light out until nine o'clock!  I could keep going and going.....

But there are also some things about summer that can be scary....bathing suits, shorts, short skirts, ice cream and let's be honest when we talk about the food choices at most summer get togethers. It is typically not filled with the best options when it comes to your waistline. But there is a way to navigate these summer parties unscathed (and trust me, your shorts will thank you) and it all boils down to holding yourself accountable.

Over the last year, I have found the best way to hold myself accountable is to get into a challenge group! Everyone involved keeps me in check. We hold each other to what we promised and that is helping eachother reach our goals.  Friendships have been formed and some of the ladies from my very first challenge group are still there, keeping me in check.

I totally didn't believe in the power of an online group to do much of anything (other than annoy me) but I needed something. And much to my chagrin, it worked. I not only found the key to my success but some pretty cool people along the way. (To read more about challenge groups click here.)

So this is what I have happening for May (and early June)

May 19th Clean Eating Bootcamp:

I am starting a FREE clean eating bootcamp. Yes this is totally free but I need your dedication and participation for 21 Days. You need to commit to showing up and I will give you:

• Meal planning strategies
• Recipes
• Eating out strategies
• Support and accountability

Shakeology is not required for the group but I highly recommend it. It is the one meal I don't have to think about everyday. It gives me the energy I need to keep up with my kiddo and I know my body is getting the nutrition it needs. It makes my life just that much simpler. (And simple is good.) To read more about how shakeology has impacted my life and dietary habits click here.

To join this group sign up for a free account here and request membership to the group! 

June 2nd  60 Day Summer Slim Down Challenge:

This is going to be more of a traditional challenge group. We will eat clean. We will workout. We will get some killer results. 

So this is what you get:

• Meal planning strategies
• Recipes
• Eating out strategies
• Support and accountability
• Daily motivation
• One on one support from me (I will not let you slip through the cracks!)
• Results

If you show up every day and give it all you've got I promise you that you will see real results. Both on the scale and off the scale. 

Shakeology is a requirement for this group. Why is it required? Because not only is it the one thing I don't have to think about and plan during hectic and crazy mornings. It is totally portable (I always bring it on vacation with me...one less meal to buy!) and fast. It gives me the nutrition I need, helps control my cravings and really keeps me on track. You can read more about why I drink shakeology daily here.

To reserve your spot in either of these groups fill out the application here.

Happy May! 

A Doubting Spouse and Shakeology (and how I knew I was right the whole time)

I have a pretty awesome husband (don't tell him I said that though... he will never let me live it down! Haha!) around last year at this time he knew I was unhappy. He knew I was struggling with being a stay at home mom, his travel schedule and my weight. So when I bought Insanity and then a few weeks later decided to join a challenge group, he didn't bat an eye (other than to say that I better stick with it.) When he found out that Shakeology was a requirement for the group and what the price point was, he gave me a look and said that I really better stick with it and if it really delivers on all of it's promises then it would be worth it (which I am pretty sure he said to appease me). He knew I needed a change, that I needed something. And it was that decision that has lead me to where I am right now.



Now for him, it took a little longer. He knew I was getting results, working my booty off, eating right and attributing my new Shakeology addiction for the decrease in my stomach problems and asthma symptoms. He really didn't get on board until late July, very late July, like the last few days of July late. Once he started to notice the benefits, he really and truly became my biggest fan (not that he wasn't already, I just think he was sick of hearing me talk about how much I loved everything about what I was doing.) Even now, he won't more than a day or two without a shake. He can feel the difference in his energy levels. It has also reduced his cravings and reduced that mid-afternoon crash he used to get everyday.  For both of us it has aided in weight loss but even more than that it has kept us from getting sick as often. John has lost about 25 pounds. Like many of us, his weight would fluctuate but stay around a certain number, relatively speaking. Now that number is about 15 pounds lower continually. All of this without any added exercise (even though I harp on him about that too. I am really pushing to get him on the P90X3 bandwagon -- I mean 30 minutes, he can totally do that!)

The pictures above and below were taken over a year apart. The reality was that we both were not really all about jumping in front of the camera. But I was that size until I started with Insanity in March of 2013. I just avoided cameras. That may be one of the only family pictures of us from that year. (And how sad is that. Avoiding taking pictures with my daughter because I was unhappy with myself. I am so glad I have learned that lesson and moved forward!) In the picture on the left, I had been on Shakeology for about 6 months and had completed Insanity and Turbofire. John on the other hand had been on Shakeology about 3 months and hadn't added any exercise to his life. (Figures! Men. Sometimes I swear if they breathe differently they lose weight while us ladies are shedding blood, sweat and tears!)

For more information on Shakeology and to hear more about my experience click here. (And trust me it is not all puppies dancing through rainbows.) And always if I can help in anyway please don't hesitate to contact me.

The Difference a Year Can Make (and yes this means I am putting my fat pic out there for the world to see)

This is one of those things I have been dreading since I started down the path to wellness. As part of my ownership of where I was and how far I have come, I feel that making my journey public has held me accountable to where I am going and not giving up. So I guess that means I have to share the terrible awful picture that made me get off my ass and do something (although I would rather burn it and delete off of hard drives than actually put it on the internet for the masses to see.) So here it goes....

I guess I could have blamed it on baby weight (and that was part of the problem) but I had always lived a super busy, crazy, never home, living out of my car kind of life. I worked non-stop, often at least two jobs or I was working and going to school full time. I didn't eat. And when I did it was take out, from the food court at the mall (I worked retail management for almost 7 years) or from the pretzel stand outside of our store. But I was always on my feet, so I didn't suffer from the ill effects of the way I was eating until later on. It wasn't until I was in a super stressful, crazy work situation that I started to gain weight. (Don't get me wrong, my weight has fluctuated my whole life, up and down like crazy, but in my 20's living a go-go-go-go life and consuming more calories in alcohol than actual food, I was hanging steady at a size 6/8 and wasn't thrilled but wasn't unhappy enough to change my lifestyle either.) I gained about 20 pounds and I couldn't get it to go away. I was working out like crazy with no results. So I quit. I figured why bust my ass when it isn't getting any smaller anyway.

A few years later I left my job to go back and get my masters (again another going to school full time with a full time internship--just my kind of crazy.) I got married and was still hanging onto the 20 pounds or so I gained a few years back and just couldn't get rid of. But at this point, I was too worried about going out and drinking microbrews and going to wine tastings than really focusing on what was going on. I also couldn't find a job with my new fancy masters degree, so I was nannying. Sitting on the floor (or couch) at someone else's house, playing with their kids and all that awesome kid junk food laying around (stuff my mom would never buy me growing up, ever.) And then I got pregnant. So add on the 38 pounds I gained with that and we arrive at that dreaded picture (I still don't want to acknowledge.)

That picture was taken on the Fourth of July 2012 which we spent in the Pacific Northwest. I had a dear friend of mine come out for the weekend so we were doing all sorts of fun touristy things (including taking lots of pictures). She sent me all the pictures she took of our time there a month or two later and I remember the gauntlet of feelings I had when I saw that picture. Disbelief, embarrassment, shame and then finally deciding I had to do something, anything. How had I gotten so out of control?

So I dusted off a copy of P90x that belonged to my hubby and stuck it out for about 3 weeks. I started
having pains in my abdomen that were terrible. I thought it was from the exercise and we had spent a weekend cleaning out my grandfather's house, so I was convinced I pulled something. The pain became spasms and then turned into full out attacks that were paralyzing and extremely painful. I went to the doctor and he immediately said it was my gall bladder. I was put on a no fat diet. I was pretty much eating oatmeal for every meal and the attacks just kept getting worse until at one point I had to call an ambulance. I was scheduled for surgery the next day. Through that whole mess I actually ended up losing about 12 pounds and went down a jean size. By the time all of this happened, it was November and cue the holidays. My weight loss (and smaller jean size) were short lived. By January, I was almost back to where I was in July.

Once the holidays were over, I knew I had to do something. I purchased a groupon for a morning bootcamp. 5 days a week at 5:30 in the morning. I thought maybe in doing something drastic, it would finally make a difference. I felt like no matter what I tried, or did, it didn't work. I spent a whole month busting my butt in this class. I was glad to see that I could hang (all that working out with Jillian Michaels paid off even if it wasn't consistent) but I didn't lose any weight. Not a pound. Not a half a pound.  Unfortunately, I hadn't learned about the other ways to measure progress (measurements, calipers, old jeans that didn't used to fit.) So I was angry, frustrated and quite frankly desperate.

Desperate enough that I logged on and ordered Insanity. I thought doing bootcamp workouts were going to be crazy and intense enough to finally work, so I my next logical thought was that if Insanity is supposed to be one of the hardest programs out there something HAS to happen. And it didn't.

I went for 3 weeks. I loved the intensity. I loved the fact that all I wanted to do was lay on the floor and not move when it was over. I loved that feeling of giving it all until I had nothing left to give. So if that was what I was doing, why was nothing happening?

So I emailed someone I used to work with who I knew was coaching. I signed up for a free account with her, joined a challenge group, added Shakeology and discovered clean eating. That in combination with the second half of Insanity resulted in a loss of 9 lbs, 9.5 inches overall including 2 inches off my waist. I was thrilled. (You can read more about my experience with Insanity here.) After Insanity I moved onto TurboFire and continued to see great results (a 5 pound weight loss in the first month!)


While I am no where near where I want to be, I thought it was important to reflect on how far I have come. I tend to just keep looking at where I want to go next, the next goal, the next program, the next size down and never look back. In doing this and consciously looking back, I have been able to see exactly what I have accomplished. Over the last few months, I have plateaued, switched programs due to an injury, adjusted to life back in Pittsburgh and the additional responsibilities I have here. But I have kept going, I keep pushing play, I keep cleaning up my eating and am finding new ways to motivate myself and others. I am running my own challenge groups now that allow people to pick goals, stick with them and stay motivated. They were a key piece in the puzzle for me and I am so glad to be able to possibly do this for someone else (and keep myself motivated at the same time).

If you are interested in joining me in a challenge group please send me a message or an email to scyobe@gmail.com I have new groups starting each month and I would love to continue on the journey with you! (To read about my October challenges click here.)

OMG where have you been my whole life! (and why Turbofire might be the best thing I discovered this summer.)

Have you ever had one of those moments? When you were all why the hell haven't I tried this yet? How have I lived 32 years without knowing this exists? I had that ahhah moment about a month ago with almond butter and this is just blowing that moment out of the water.

After some shipping kerfuffles, my Turbofire challenge pack finally arrived. And I thought I was happy
with the Insanity program when I started that. Hah! This is full of dancing and punching and energy and real music. Like Bobby Brown, Wild Cherry, Salt-n-Pepa and The Sugar Hill Gang. There is even some funkified Tina Turner and Kool and the Gang.

As my daughter would say, "what!" (and yes in a Lil' Jon fashion.)

I can't even handle the fact that the music not only rocks but it motivates me to keep going and keeps my energy way up. When I was struggling to get through all the Shawn T yelling at me and jumping stuff, it took everything in me to get geared up for just a few more suicide drills. Go, go, go! With this, I don't even have to think about it. The music starts to pick up and I am singing and jamming along and bam, workout is over and I am ready for more. (and not laying on the floor feeling like I died - although that does have a time and a place. Sometimes laying on the floor with nothing left feels awesome.)

For a girl who always tries to blast music and trick her brain into working out by pretending to choreograph in her head, this may be a perfect fit. I hope I am in love with this forever and ever. (I now think I understand what people mean when they talk about their soul mate workout!) Chalene Johnson is the trainer behind this program and she is just as upbeat as the music. She pushes you to keep going not by yelling at you like a drill sergeant but by telling you things like "You aren't tired!" and "You will believe whatever you tell yourself so tell yourself you can do this."

And any workout that encourages me to shake it as part of my exercise is already at the top of my awesome-sauce list.

So a little more about the program itself --

It is a 90 day program (which with the way I do things means it will probably turn into a 120 day program.)

There is a calendar that gives you exactly what to do every day for the 90 days.

It is cardio focused with kick boxing drills choreographed to pretty great music. Lots of punching, kicking, turning (using that core in a standing position) and using your legs (lunging and squatting) while you punch.

There are two strength building classes incorporated during month 2. For those you need a lower resistance band (included in the base kit) and a resistance band (or dumbbells - which I prefer. The resistance bands and I just do not get along.) I also picked up a pair of weighted gloves this month and added those to my workout. I can totally tell there is more definition from my shoulders from adding them. Yay!

It incorporates HIIT training (which means High Intensity Interval Training.) She asks you to go hard - as hard as you can - for a about a minute. These are spaced throughout the classes and there are classes built out of HIIT (and they are short - whoo hoo! Like 15 minutes short!) but mostly they are sprinkled throughout. There is some jumping but always a modifier so if you can't jump or are working up to that point, there is an option.)

Chalene always talks about how it is your class. And it is up to you to make it your class - whether that means working even harder to get all you can out of it or having to modify because you are coming off an injury or working toward getting stronger. I love this mentality and the thinking about my results being what I get out of these 30 or 45 or 55 minutes is totally up to me and what I make of it.

I am currently working through month 2 of this program and still love it. I am at a place where I am missing weight training (I think the 2 days of strength training on the schedule throughout month 2 have me itching for more) so I am looking forward to adding Chalene Extreme (a weight training based program) to TurboFire once I complete my 90 days.  And I am also excited to update this when I am finished to see if I am still so in love with this program (and of course my results!)



And the big news.... Throughout the entire month of August, Turbofire is discounted when bundled with Shakeology (you can read more about shakeo here.) But is is a super awesome deal (and I am really jealous it wasn't around when I ordered my copy!)

If you are interested in trying TurboFire or have any questions give me a shout. You can message me on Facebook or send me an email at scyobe@gmail.com

The Amazing Adventures of Dietgirl (finding inspiration in another's journey)

 The Amazing Adventures of Dietgirl isn't the type of book I typically try to review on here since it isn't so much about health and nutrition as it is about an individual's journey to health and weight loss. But there were things about it that I really related to since I am trying my damnedest to stay on the healthy bandwagon.

Here is the basic synopsis -- Girl weights 350 lbs and isn't happy. Decides to make a change and starts to blog about it. Girl starts to lose weight and gain confidence. Girl backslides but gets back on the wagon (Yay!) Girl gains more confidence and moves outside her comfort zone. She starts traveling and enjoying her life instead of hiding from it. Blog becomes way bigger than she ever thought would happen. Blog becomes a book.


So not a super original story but honest and funny. I really enjoyed reading about her adventures, successes and failures. Her failures, in a way, spoke to me the most. She didn't just regain 5 or 10 pounds but 60 pounds (I think....it was quite a bit anyway.) But for her to have the courage and the guts to go after relosing that much weight and continue to lose more spoke volumes to me. I want to throw in the towel if I gain 3 pounds back. I get frustrated and think about the time and effort (and sweat!) I put into losing those 3 (little bitty) pounds and I just want to sit on the couch and eat chocolate. It makes me feel like I will never get there. But reading about her doing it made me feel pathetic and silly, fretting about something like 3 pounds. Yes I have quite a ways to go, but no where near the amount she was aiming to lose. She gave me some inspiration and really made me focus on why I want to lose weight. Why I want to get healthy and in shape. Because the why is what's important. Without a why, getting back on track is so much harder and staying on track is almost impossible.


I think this was one of my favorite moments in the book --

"Weight loss isn't about willpower or motivation. It's just the cumulative effect of tiny actions over time. Putting down the chocoalte bars, putting on the running shoes. you have to keep picking yourself up when you fall, over and over again, for however long it takes."--The Amazing Adventures of Dietgirl

Because how true is that! So many times I have reached for a "magic" pill or solution, wanting and praying for it to happen overnight. Or I would become obsessed and go crazy working out and eating healthy for a month and see no change on the scale and be so upset I would just quit. (I have learned my lesson on trusting and using the scale though, so there's that.) And it isn't a matter of if you fall, but when you will fall. Life happens and it is in the attitude toward it is what counts. Are you going to get back up, dust yourself off and keep moving forward? Or are you going to hide in the house, watch all six seasons of Gossip Girl on Netflix and eat snacks by yourself?

She also talks about her "magic" number a lot. That number everyone has in their head thad dictates how much we think we should weight. And really where does it come from? What we weighed in high school? What our best friend weighed in high school? And what is the expectation when we get there? I for one would like the heavens to open and the choir to sing and for everyone to approach me and tell me how awesome I look because I finally reached that number. In reality, I will probably receive compliments up until that point and no one will really notice the last 5-7 pounds. Plus I need to come to terms with the fact that I may not ever reach that number. And that is okay---right? I mean I definitely have more muscle than my prepubescent self so there is that. If I feel great and am living my life to the fullest, have energy and am setting a good example for my family, isn't that enough? Shouldn't it be enough? So why do we beat ourselves up and let it not be enough? Having a goal is important but maybe that goal should be less about a number and more about a feeling.


"You know what's funny about losing a stack of weight? Nothing really changes. All that happens is that you lose the thing upon which you used to hang all your neuroses. Fat has a shape and substance; you can poke it with a stick. It's a scapegoat and a handy excuse. Once you start to lose it, you realize you're stuck with the same moronic core." --The Amazing Adventures of Dietgirl

I think one of the reasons I enjoyed this book so much is that is what Shauna ended up learning (*spoiler alert* -- even though this book is more about reading her journey the ups and downs rather than the actual ending.) Through it all it was her learning to love herself that mattered. This is what we should be striving for -- yes health is important and we should relish in what we learn our bodies can do, how much weight we can handle or how hard we can push them -- but in the end if we don't love ourselves we will find reasons other than our weight that makes us feel undeserving.

"You can't compare your aceievements to anyone else's All you can do is compare where you've been and where you are now, and what you chose to do in between." -The Amazing Adventures of Dietgirl


I think the lessons I was reminded of when reading this book were really important, especially during a month where everything for me was turned on it's head. I needed to regroup and refocus and decide what I really wanted and recommit myself to that goal.

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For more information on Shauna and her journey you can find her at http://www.shaunareid.com/

How I am Staying on Track when My Body is Saying Hell No (thanks to my loving and overprotective dog)

 Injuries suck. Big time. And none of them are the same so how you approach exercise when you are injured is going to vary greatly based on your injury. But whether you are too injured to work out or just  need to take it down a notch, there are things you can do to make sure your injury doesn't throw you completely off course.

This is what I tried to do after my 80 lb dog  and another large dog decided to not play so nicely at the park. I was knocked down and drug around on my back by two very angry, very large dogs. I ended up being bumped and bruised and sore for almost a week. I knew bouncing around with Chalene Johnson was not going to be an option when I woke up the day after our little party and my back ached.

Keep your schedule in tact 

This might mean taking your typical work out time and going for a walk or changing your workout routine to something your doctor advises (like low impact modifications.) Whatever you do don't use the time to sit on the couch and play games on your tablet or phone (or watch bad tv) because the more of a bad habit you build here, the harder it is going to be to get back into your workout routine when you are back to normal.

I walked. I did yoga because it actually helped my achy back. Don't do anything your doctor doesn't recommend or that causes you pain but talk to him or her about what they recommend. And listen to your body. Mine was telling me to stretch and not sit still (it hurt more if I sat for long periods of time) so I listened. No, I didn't burn crazy amounts of calories with a intense workout like I was used to and that was okay. My body was recovering. I did however keep the good habits I've built these last couple of months in check. And that makes all the difference.

If any exercise is off the table use the time you would exercise to do things like cleaning out the pantry, catching up on your meal planning, reading about health and wellness, planning what workout program you are going to tackle next or to set new goals. Do something that keeps you focused on getting started again as soon as you are cleared.

Eat at the times you typically eat. Keep that meal schedule in tact. I know when I don't feel well all I want to do is eat pizza or mac and cheese (hello comfort food) but giving in to these cravings now will make it that much harder to get back on track later. Besides, let's build some new habits and maybe break the I-got-a-boo-boo-I-deserve-a-cookie habit that was so lovingly formed in our youth.

Tighten up on your meal plan

I looked at my meal plans and saw where I could cut and trim. No extras the week I was off my normal workouts. I wasn't burning the calories to allow the expenditure. I made sure there were no little slip ups with cheese (the one dairy vice I can't quite seem to quit completely) and no extra bread at dinner. I upped my veggie intake and lowered my fruit intake. I tried to eat around 1200-1300 calories a day instead of 1500-1800.  And while I didn't lose any weight, I didn't gain any either. That for me is a win.

Look at what you typically eat and cut out the obvious (and easy) things. No alcohol (which if you are on pain meds or anything like that you probably shouldn't have anyway) no dessert, the little treats we allow ourselves for having a great week need to go when you aren't working out.

Get lots of good quality sleep

Look at your sleep habits and try to improve them while you are healing. Sleep is a luxury in this house (by morning I have a toddler and a terrier fighting for space in my bed!) but sleep can make you feel so much better while you are healing (and our bodies need it!) Plus banking some shut eye also helps with the food cravings and cheats. I know I am much more likely to go off the rails when I am cranky and tired. Being super sleep deprived also has me craving pizza like a crazy person, so sleeping (as well as I can) is a tool I try to use whenever possible.

I was extremely grateful my injury was not severe and I started feeling better within the inside of a week. I was able to walk and do yoga and am looking forward to jumping, punching, squatting and kicking with Turbofire in a few days. I also know that by working really hard to keep my days structured the same as they were when I was working out has really helped me stay eager to jump back into my scheduled workouts (and miss them too!)

Always always always talk to your doctor (or physical therapist) about any injuries and exercise you may want to continue doing or new exercise you want to try. These suggestions are based on my own experiences and what worked for me, personally and are not in any way medical advice.

No Looking Back - The Clean Eating Challenge

So Clean Eating. I've been talking about it a lot. I've been doing it (with some ups and downs) for almost 3 months and have had some amazing results. I have found that I have more energy. That the "rules" are easy to follow. I don't feel deprived. I love having a plan. And on those days I falter or feel like taking an entire bag of Ghiradelli chocolates to the face, I have my challenge group to fall back on. (Or report to depending on the day and the role I assigned them for that day.) Some days they are my police and some days they are my cheerleaders. And yes, most of them are strangers.

What?

Seriously.

Who is this person that has invaded my body and is talking about people online like they are real and able to do something as crazy as keep me in check and motivate me to be better? Who would've thought? It actually works. (To read more about my personal challenge group experience click here.)

So what exactly is a challenge group?

For this challenge, I am running a 30 day Clean Eating Challenge group. So you commit to me for 30 days. For these 30 days we are going to drink Shakeology every day and we are going to eat clean.

I am going to give you recipes. I am going to check in with you every day to see how you are doing, what you need and give you the support you need to meet your goals. Whether your goals are to start clean eating or to take your clean eating to the next level, we are going to cover that. Together. I am going to be right there beside you rocking some clean eating meals and snacks.

And it isn't going to be just me. There are going to be people you probably don't know in this group and they are going to be working toward the same goals you are. You can ask each other questions and benefit from what others have learned. All of this right there in a convenient, closed Facebook group. (So no one can see what you are posting in there each day, I swear.)

We are going to drink Shakeology - which is one thing I never really knew I needed until I had it in my life - as a meal replacement every day. (I like mine for lunch.) It will help keep you full, keep your cravings in check and make you feel awesome in all sorts of different ways.  And believe me when I say I didn't believe any of this stuff until I tried it. There are all sorts of buzzwords around Shakeology like super foods and the healthiest meal of the day. The marketing alone was enough to make me a skeptic. But I gave it a shot and this stuff seriously rocks. (Read about my experience with Shakeology here.)

We are going to check every day and post two things. If you had your shake and how your clean eating is going by rating it from 1-5 for the day. There will be ups and downs. There will be super awesome days and some cheat days. There will always be support, encouragement and tips on how to do it better tomorrow.

What is going to happen as a result of all this clean eating? More energy, more sparkle and feeling great on the inside and out. That whole foggy, tired I need a nap in the afternoon feeling will be lifted. (To read more about clean eating and the rules we will follow click here.)

So we are going to talk clean eating, share recipes and keep each other on track. We can do this. Together. Nothing is impossible especially when we are in it together. I will not let you fail.

My next challenge group is starting on July 15th and I can't wait! Message me for more details!