Wednesday, November 30, 2011

What the Scale Misses

Women usually want to get on the scale before and after or expect that I will weigh them in each week at Fitcamp. I don't! I am really not a fan of the scale! I don't even own one! Weight is just a number, but what we all really care about is what we look like in our clothes right? I usually ask my women to find a pair of jeans that won't lie to you!! If your like me, you have about 15 pairs of jeans...some that you actually wear, and others that you hold on to and stare at hoping someday you will fit back into them! Use these jeans to determine your weight loss! Who cares about the scale.

The Difference Between Fat and Muscle
The scale only measures your total body weight in pounds. It doesn't measure how many of those pounds are muscle, fat, bones, blood, etc. Many of you know by now that muscle weighs more than fat. Muscle is like a brick. Fat, is like cotton balls. It takes far more cotton balls than brick to make a pound. So a pound of fat takes up more space than a pound of muscle. (Fat kinda looks like cotton balls too huh?) lol!
So over the course of the next 6 weeks if you are participating in a strength and cardio program, you and gaining muscle and losing fat. So you may lose 6 lbs of fat, but gain 2lbs of muscle, but be upset by only losing 4 lbs on the scale. Meanwhile those jeans may start fitting alot better!

Remember these days of the leotards and leg warmers?!! All women did was aerobics. In the fitness world this era is known as the "Skinny Fat" Era. Women were skinny, but their body fat % was high because they had NO muscle! They did hours of cardio and didn't lift a weight. I laugh about the "skinny fat" era all the time! Good thing we know better now!

If you are going to weigh your self regularly, do it only once a week and at the same time every week. A womens weight can fluctuate by several pounds daily. We don't need this extra stressor in life. If the jeans fit, who cares what the scale says!

Wednesday, November 23, 2011

Your Thanksgiving Meal in Calories

Athough this list is in exact serving sizes, most Americans won't follow these!

Turkey- 6oz= 340 calories. Time on treadmill: 35 minutes
Green Bean Casserole- 1/2 cup= 150 calories. Time on Treadmill: 23 minutes
Stuffing- 1/2 cup= 180 calories. Time on treadmill: 18 minutes
Mashed Potatoes- 1/2 cup= 150 calories. Time on treadmill: 15 minutes
Gravy- 1/2 cup= 150 calories. Time on treadmill: 15 minutes
Rolls- 1 roll w/butter= 155 calories. Time on treadmill: 15 minutes
Pumpkin Pie- 1 piece= 180 calories. Time on treadmill: 18 minutes

This was referenced from I know it looks crazy that turkey was the highest in calories, but 6oz is pretty much turkey and can include dark meat. If you stick to 4oz of white meat its really only 180 calories. be very honest with you....I DON'T CARE ABOUT CALORIES!!  That may sound a little crazy coming from me, but I don't count them...EVER! I try to look at my portion sizes and what is on my plate. I try to fill my plate with veggies first and have tastes of other things. Its something you learn...eventually you will learn how to eat in moderation and know where your limits are.
Nothing is completely off limits in my eyes either! I plan on making a Paula Dean Pumpkin Gooey Butter Cake for Thankgiving! lol! I will have a piece and that will be it. Making the real thing thats thick and rick can sometimes be more satisfying than 2 pieces of the light version of stuff. You know how you can tell when you eat a fat free just doesn't satisfy, so you eat another and another. Had you just eaten one of the real thing, you may have been done!

The last thing I would like to say is...Remember the reason for the Holiday! Its not all about the food! Give Thanks for your many blessings and try to think of more than just what you will eat on Thankgiving!
I am so thankful for my loving family, my husband, my kids, my parents, my sister, my in-laws and everyone else who is always there for us. I'm thankful for my job(s)! I love what I do...not everyone can say that. I'm thankful for my students and my clients! Thanks for making my job so enjoyable!
Have a wonderful Thanksgiving! Happy Shopping too :)

Monday, November 21, 2011

Moving...what a workout!

Well, after an almost 5 day break from my computer, I am up and running at our new home! I've never lived in a two-story, but if you do then you know what a workout it is to move into one! I leaned the importance of "lift with your legs" firsthand because my back is out and I'm walking like a hunchback! Good thing for heating pads. The move started on Wednesday and lasted until every last bit of Saturday night. I don't know how a family of 4 fit so much in a 1,000 sqft house, but we've managed to fill a house 2x that size and I know we have some stuff to get rid of!! its time to get ready for fitcamps to begin next week! Just in perfect time after everyone stuff themselves and feels good and fat after Thanksgiving :) What great motivation though at the end of the year and right into 2012. There is still time to get in. O'Fallon Fitcamp is filling up fast! Monday nights at 6:45pm. St. Mary Magdalen fitcamp has plenty of openings and its Tuesday evenings at 7:00pm. Email me if you have questions. Have a great Thanksgiving. I am thankful for so many things this year. So many changes in the last several months, but I see great things ahead in 2012!
Stay tuned for some of my fav Thanksgiving recipes!

Go Fit Mom now has a Facebook page!!

Wow, the response for upcoming Fitcamps has been great, mostly due to a few Facebook posts by my friends! So....I decided to go for it and create a "Go Fit Mom" facebook page where you can find info on camps and great tips and motivation on a daily basis! Please go like my page! Here is the link. I'm still learning what you can do with business pages, but I'll get there! :)!/pages/Go-Fit-Mom/277770235597445?sk=wall

Monday, November 14, 2011

O'Fallon Fitcamp!!

Okay O'Fallon asked for it! Here it is!! Healthy for the Holiday's O'Fallon Fitcamp! Email or call me to register. Let's do this!

Friday, November 11, 2011

Thanksgiving is here!

The average American consumes more than 4,500 calories in one Thanksgiving meal!! Wow! Here are some tips for keeping control, while still enjoying the holiday!

Thanksgiving Tips for Success:

1. Have only the things you really want. Don’t feel like you have to put everything on your plate just because its there! If you really only enjoy the turkey and the potatoes, but you have Aunt Sally’s ambrosia every year just because its there…skip it.

2. Sort your plate. Divider plates are really perfect for this. Imagine you have 3 parts to your plate…1 part protein (turkey), one part green vegetable (green beans, brussel sprouts, asparagus) one part carbohydrate (stuffing, potatoes). This will ensure that you’re not having too much of one thing!

3. If you want dessert, have one. Don’t try to avoid the dessert and then snack on cookies. If you plan to have dessert, decide what it is you must have and enjoy that one thing! Plan ahead and you won’t overdue it.

4. Wear fitted clothing on Thanksgiving! This is my number one rule for the holidays! Don’t wear your stretchy jeans and a big sweater! Wear something that fits you just right to help keep control. This really works! You may even get some compliments on that figure you’ve been working on if people can see it!

5. Burn extra calories this week and next. You may need to have some calories on reserve for thanksgiving. Get a few hard core workouts this week and next to make up for the damage.

6. Don’t skip meals on Thanksgiving! You must, must, must eat a good breakfast and lunch before you’re thanksgiving dinner. It’s just another meal and it’s not just about the food!

7. Give Thanks! Remember what thanksgiving is all about! Be grateful for your health and that of your family. Spread thanks and bring your family back to the real reason for Thanksgiving.

Wednesday, November 9, 2011

It feels like a good time for Goal Setting!

With so much going on in my life right now and so many mini projects and hobbies, I felt like I needed to prioritize and really sit down and think out where I'm going! Sometimes I feel like I live day to day...everything happens so fast. One thing I love about Lululemon (besides the clothes) is that they provide great goal setting tools! I love how they have thier employees goal set and display them in the store. If someone MADE me do it...where would I be headed?? Here are some guidelines to follow and a link to their goal setting sheets.

(At the end of the year, I have a couple great worksheets I've created and use with clients yearly! I keep them in my planner and check them off as I accomplish them for the year! I love doing it each year.)

guidelines to follow as you write your goals:

use affirmative language

Say what you will do, not what you won’t do. This will focus your energy on the desired outcome rather than the actions or behaviours that must stop.

Example: “I practice sidecrow” instead of “I stop avoiding sidecrow.”

be specific

Make your goals as specific and concise as possible. Keep it under 15 words, with no justification required. You can always change your mind!

by when

Attach a goal to your date. State the month in addition to the year. Dates keep you accountable. Don’t overthink things too much – just pick a date.

and now, your turn!

Here is a goal sheet for you to write in your 1, 5, and 10-year goals. At the top, write what your age and life will be like in 10 years.

Monday, November 7, 2011

Go buy some Coconut Oil!

I rarely watch TV during the day, but today I happened to flip to Dr. Oz and he was talking about Coconut Oil for your hair! I was so excited! Why? Because people think I'm crazy for using coconut oil on my hair while straightening it. It is all natural and works wonders! My husband also thinks its weird that I cook with it and then use it as body lotion. lol. I guess it looks kind of weird, but again, it works wonders! I used it all over my body especially my belly while pregnant with both kids and I don't have one stretch mark. Well, I found this website with 80 uses for coconut can read for yourself. For the full 80 visit this link. and then you can go out and get yours! I suggest getting cold pressed organic coconut oil. Sold at Whole Foods.

80 Uses for Coconut Oil

Personal Hygiene/Body
1. Moisturizer – simply scoop some out of the jar and apply all over your body, including neck and face.

2. Eye cream – apply under the eyes to reduce puffiness, bags, and wrinkles. Use on the lids in the evening.

3. Preshave – coconut oil will prep skin for the pending damage caused by shaving.

4. Aftershave – coconut oil will help heal your skin after shaving without clogging pores.

5. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda!

6. Hair Conditioner/Deep Treatment – use as a leave in hair conditioner by applying a teaspoon of coconut oil to your ends and then running your fingers through your hair to distribute the rest! For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends. Put a shower cap on to prevent transfer onto bed linens and leave on overnight.

7. Hair Gel/Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair).

8. Toothpaste – there are numerous recipes out there but I just mix coconut oil and baking soda and dab a little of the mix on my toothbrush.

9. Make up remover – use a cotton swab and a dab of coconut oil and you would be amazed at how well it works!

10. Chapstick – just rub a little into lips and it not only acts as a softening agent but it also has an SPF of about 4 so you get a little protection!

11. Massage Oil – pretty simple; grab some and rub!

12. Lubricant – it is an all natural, perfectly safe personal lubricant. Not compatible with latex!

13. Sunscreen – see my post on natural sunscreen for more detailed information.

14. Stretch Mark Cream – coconut oil is great at nourishing damaged skin. It may not be the magic stretch mark cure but it will help.

15. Nipple Cream – works great to nourish cracked, sore, or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.

16. Diaper salve – very comforting on a rashy bum with no harsh chemicals. Also safe for cloth diapers.

17. Cradle cap – having issues with dry skin on your baby’s scalp? Coconut oil will not only nourish your baby’s skin, it also helps eliminate cradle cap. Just rub a teaspoon onto scalp daily.

18. Body scrub – mix coconut oil and sugar together and rub all over! Rinse off and your skin will be super soft! You can add in essential oils if you would like a specific smell.

19. Healing – when applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues. Plus, it smells a heck-of-a-lot better than anything from the pharmacy.

20. Bug Bites – when applied directly to a bug bite, coconut oil can stop the itching and burning sensation as well as hasten the healing process.

21. Skin problems – coconut oil relieves skin problems such as psoriasis, dermatitis, and eczema.

22. Swimmers Ear – mix garlic oil and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.

General Health and Wellness
23. Stress Relief – relieve mental fatigue by applying coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.

24. Digestion – the saturated fats in coconut oil have anti-bacterial properties that help control, parasites, and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.

25. Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat, while increasing muscle.

26. Nose bleeds – coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme hotness and extreme coldness. This condition happens when the nasal passages become dry because of cold or dry air resulting to burns and cracks in the mucus membranes so bleeding happens. To prevent this just put coconut oil in you nostrils. Coat your finger with coconut oil and then lie down and coat your finger inside your nose. Doing this will strengthen and protect the capillaries in the nasal passages. A Vitamin C supplement will also help prevent nose bleeding.

27. For breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich your milk supply.

28. Helps with weight loss & controlling cravings.

29. Helps keep blood sugar levels stable and/or helps with cravings in those with diabetes.

Holiday Fitness Camp!!

Healthy for the Holidays Fitness Camp
This is a huge success each year no matter where I offer it! By success I mean, each participant does very well and is always extremely happy that they did this! Motivation, accountability, and support are key. This is at an amazing price because it is being offered to my church and school! Typically at a club I charge $200 for a 6 week program. Let me know if you are interested in joining us(outsiders are welcome)! Would love to have you! Let the Holidays begin!

Friday, November 4, 2011

Easy Yummy Pumpkin Muffins!

My all time favorite Fall recipe (well maybe), there are so many good ones, but this has to be the easiest and my family loves them! Originally this was a Weight Watchers recipe I think. I really could care less about that, but I guess it helps and they sure are delicious!
1 can pumpkin
1 spice cake mix

Simple mix cake mix and pumkin together. Place into greased muffin tins or bread tin and bake for 30-45 min at 350. I have a hard time keeping these in the house for more than a day and its NOT me who eats them all!!

Happy Fall!

The 20 Best Snacks for Kids!


The protein in this kid-friendly snack keeps energy levels high until dinnertime. We like to stick salt-free pretzel sticks into cubes of low-fat cheese to make "satellite snacks," but you can also make cheese more interesting to kids by cutting it into fun shapes with a cookie cutter and making kabobs with your favorite fruit.

Peanut Butter
This versatile childhood favorite has plenty of protein and fiber. For a change, try making silly PB&J sandwiches with toasted mini waffles or rice cakes instead of bread.

Healthier Baked Goods
Your child will never guess you're sneaking fruits or vegetables into her diet when you bake them into yummy muffins or breads. Banana bread, zucchini muffins, and carrot bars are a few of our favorites for kids.

Whole Grain Cereal
With vitamins, calcium, and fiber, a bowl of enriched whole grain cereal with milk and fruit is a power-packed snack or healthy start to the day.

You can mix anything with a calcium-rich cheese quesadilla: chopped vegetables, leftover cooked chicken, or even shrimp. Don't forget to buy a chunky veggie salsa -- with the folate in the corn, the lycopene in the tomatoes, and the fiber in the beans, this snack packs a nutritional punch.

Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To add taste and nutritional value, whip up a yogurt parfait with berries and granola or make a homemade fruity yogurt pop that beats sugary store-bought frozen treats any day.

One egg provides a 4-year-old with almost one-third of her protein requirements for the day. Keep a bunch of hard-boiled eggs in the fridge (they last for seven days), or scramble an egg and roll it up in a flour tortilla.

Sweet Potatoes
Sweet spuds are some of the most nutritious vegetables around: They're packed with vitamin A and are good sources of B6, C, and folate.

Made from pureed chickpeas, hummus is an excellent dip for kids. It has an appealing nutty flavor, is thick enough not to be messy, and contains folate, vitamin B6, and iron. Serve hummus with cut-up vegetables or salt-free crackers for dipping, or use it to make a pita bread sandwich.

Pasta is a fabulous source of complex carbohydrates. Pick some in your child's favorite shape, and cook up a batch to keep in the refrigerator. At snacktime, microwave a half-cup serving tossed with veggies or cooked chicken and jarred tomato sauce.

Rich in fiber and available year-round, pears come in many delicious varieties. Serve up equally nutritious canned pears with a small bowl of low-fat cottage cheese or pack a juicy whole pear in your child's lunch box.

Kids go crazy over these delicious sippable treats, and they're packed with nutrients. Use nonfat vanilla yogurt, 100 percent orange juice, and a banana as the smoothie's base, then experiment with a combination of cut-up fresh or frozen fruit. It's a great way to sneak two or three servings of fruit and fiber into your child's diet.

Snack Mix
Toss together a healthy combo of nuts, pretzels, whole grain cereal, banana chips, and popcorn for a handy, portable snack. Nuts contain must-have minerals such as magnesium, iron, and zinc.

Low-Fat Ham
It tastes just as good as regular ham, but the low-fat version is much healthier and a great way to boost your child's protein intake. Roll up a slice on its own or with a piece of cheese, make mini crustless ham sandwiches, or try our Ham and Cheese Crepes with diced ham, melty cheese, and tomatoes baked inside.

Raisins have a lot of good things going for them such as fiber, potassium, and vitamins. Even if your picky eaters aren't going for a handful of raisins out of the box, we have a super yummy raisin snack they won't be able to pass up. Kids will love to dip and swirl apple wedges or carrot sticks for a healthy and delicious scoop of creamy covered raisins.

Apples are the go-to healthy fruit, but if you're feeling the boring apple blues and want to switch up your applesauce routine, try this delicious Instant Apple Crisp to get the vitamin C and fiber you've come to count on from apples. For an added treat, sprinkle with fresh blueberries and a dollop of low-fat vanilla yogurt.

Whole Grain Waffles
For a fun alternative to peanut butter and jelly, try whole grain waffles for a boost of iron and vitamins B6, B12, and A.

If you feel like all your kids eat are bananas and apples, try introducing vitamin C-packed fresh strawberries to their diet. For a perfect snack when you're short on time, try this vitamin- and protein-rich snack with only three ingredients. To add an extra-healthy option, choose whole wheat crepes.

What kid doesn't love cookies for snacktime? Instead of buying the high-sugar, high-fat varieties from the store, bake up a batch of our low-fat Oatmeal Cookies and feel better about serving cookies and milk. The best part is you can add in whatever you want -- try raisins, cranberries, dried apricots, or nuts to boost the nutritional value and taste.

Your kids will love this fruity combination of tomatoes, cantaloupe, apples, and a hint of lime. If you want to tone down the heat, use just one seeded jalapeno or none at all. Packed with lycopene from the tomato, vitamins A and C from the melon, and fiber from the apple, this healthy and delicious snack is a big winner.

Originally published in the March 2002 issue of Parents magazine, Updated 2010.

Wednesday, November 2, 2011

Rock n Roll St. Louis Marathon!!

It was a rough training season for the Rock n Roll marathon!! I signed up for the full over 6 months ago to be sure I had plenty of time to train for my 4th full marathon. I felt it was time since it has been since 2008 when I did my last one in Chicago......but....I let life get in the way! Training for long runs on the weekend with two kids and a busy life isn't the easiest thing to do! The furthest training run I got in was 15 miles. Not enough to realistically do well in the marathon. I kept thinking I could just go for it and see how I did, but the thought of not finishing either kept me from doing it. I thought, well I can always do the half and go for a PR right? So...the day before I made my decision that I was going to back down to the half. I did pretty well, but was 2 minutes from beating my record! I came in at 2:02:07! Ugh...
I will say the Marathon was fun and the course was different than the other st. louis courses, so that kept it pretty interesting. I got to see my hubby and my girls right at the half way mark, so that helped me through. And of course, like always I crossed in tears! I can't explain why I cry everytime, but it might be partly how bad I want to be done, how bad my body hurts, and that I'm a little proud of myself and extremely happy to be finished. I just well up with tears everytime!

Congratulations to all who finished! My favorite sign of the day was "Finishing= Winning!" I like that alot :)

Club enrichment and wellness for kids

I haven't updated my blog in sooo long because I have been so busy with my new job! I have taken a position as Program Manager for a non-profit organization called Club KidFit! I love kids, I love fitness. What could be better??? Here you can read more about Club KidFit and find out how you can get involved!

The mission of Club KidFit is to provide kids and families with knowledge and resources to live an active, healthy lifestyle. Club KidFit wellness programs engage, entertain and educate today's youth in a positive, non-competitive environment.

The vision of Club KidFit is to create a community where every kid lives a healthy lifestyle. Club KidFit offers programs such as Dance and Cheer, KidFit Sport, Zumbastic, and Club Glee to really get the children interested. We spend 5-10 minutes of each class on a wellness topic of the day and provide challenges for the children and families to complete together.
Club KidFit classes are offered in schools, community centers, private clubs....anywhere that wishes to host! If you would like to have Club KidFit offered at your school, please contact us! If you know someone who would like to join our team as an instructor or volunteer instructor, please pass them along! We are always recruiting college and high school students who can be great role models for kids!
For more info visit our website at