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All Blog Posts
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Wow...Rachel worked really hard through this challenge and she GOT IT! She understands what the journey is about and has let go of DIET mentality. Our Eight Pounds in Eight Weeks challenge focused on sound eating with regular exercise. This is EXACTLY...
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I'm so proud to annouce Carla as our winner of the Eight Pounds in Eight Weeks Challenge. She blew it out and when you read all about her you will see that she is one determined Momma! She won two months of training with me and some mean bragging...
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Go here to view the blog site. You can sign up for delivery right to your mailbox at the site. Thanks for following me around this big ole internet.
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The Sexy Seven! Ya'll it was so close but I ended up going with this team because of a few reasons: 1. Jill finishing that triathlon! That was a huge accomplishment and she worked her tri training and strength training the whole way. 2. Team members...
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Last but not least we have the Incinerators as the last spotlight in the Fast and Furious Challenge. This team composed of Kathleen, Lins, Britt, and Lucy. The girls worked hard and here are their general comments regarding the challenge. BTW...I was...
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Sorry the blog went dark for a couple of days, but I was at Jen Hendershott's Phat Camp in Nashville with a slew of the girls from all over the WORLD!!! Yes, Cass came from Serbia to be a part of one wild, fat burning, emotional, and hoochie top filled...
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It's a well known fact that women do better losing weight and getting fit when they have community support. Some people join places like Weight Watchers, Phit-N-Phat, etc. and find that having like minded women around them shooting for similar goals...
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At PNP we have eight week challenges where the girls get new workout schedules. This last challenge was the Fast and Furious Challenge. For the first time we divided into teams. Each team had a moderator as the leader and they were responsible for answering...
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Going from fat to Phat can leave your body a little on the saggy side even when you work hard, lift like you mean it, and lose weight slowly. I don't care if you had a baby or were just fat most of your life like me, if you have loose skin it will...
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I asked Becca, a moderator, to share a story she told me on the phone yesterday. I didn't want to go to the gym so I decided to make a dog walk "count." You see, my dogs like to stop and smell the roses. Literally, they love the smell of...
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As you all know, I'm training for a figure competition and I really haven't updated the whole PNP world lately as to what is going on with me. The girls get a blow-by-blow account in my journal but I thought I would blog tonight rather than just...
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I was at the pool the other day with my family - we joined a family-oriented club for the summer. So there's lots of moms, dads and kids running around. My son and I were sitting in the picnic area so he could have a sandwich. Yes, I am the unpopular...
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This past weekend, Phit-n-Phat member Jane competed in a 1/2 Ironman in Show Low, AZ. It consisted of a 1.2 mile lake swim, a 56.8 mile bike ride and a 13.1 mile run. This is the 2nd time Jane has competed in this race and, in her words, she wanted "revenge"...
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I had the funniest post today from one of my girls. She's always colorful but today it really struck me hilarious when I read it. I forgot to mention when I was at Caleb's school I got several compliments-always appreciated. To one teacher, I...
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Sometimes I crack up when reading our posts in the forums because the girls don't even know how far they have come unless I remind them. Today I want to talk about two interesting things I've noticed them chatting about and see if any of them...
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I was going to blog about vacation season but was so moved today by a few of the PNP'ers that I am writing about falling off the wagon and getting your butt back on it. When you land hard on your head sometimes it takes you a little bit to "come...
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New Year's Resolution? Why am I talking about a New Year's Resolution and its at the end of May? Did you happen to make yourself a couple of New Year’s Resolution? Well here in a few days, we will be ½ way through the year. Yes, six months goes...
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I HAVE BEEN WITH PnP FOR ONE YEAR AND I HAVEN'T LOST ONE POUND!! Not exactly what you were expecting from a so-called successful PnP'er and a Moderator, huh? But, it is true. I weigh exactly the same as I did when I began my journey with Corinne...
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It sure doesn't feel like it here in NJ, but summer is right around the corner with Memorial Day weekend upon us. And with that thought - happy though it is for the kiddies - comes one of the most dreaded thoughts for many of us..... BATHING SUITS...
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That's fat burning baby and we got more ladies tearing it up this week. Congrats to everyone who lost, first of all. This week we had... Lucy has lost 12lbs to date! Jane has lost her first 10lbs and gearing up for the Half-Ironman in two weeks! Angela...
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OK ya'll. I did this one myself at 5am and it was a goodie. It also made the time pass. Right now I am in major work my booty and legs mode because I want them to look good on stage. Can I get a WOOT??? You can also easily modify this routine for...
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Yesterday we talked about how efficient circuit training is and I gave you a GREAT routine to use. Today I want to tell you about how to walk the dog. How many of you drag your booty out of bed every morning and take the family pooch for the morning walk...
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Circuit Training is hot right now. You can hardly go into my gym without seeing groups of people running around doing all sorts of weights without burpees, mountain climbers, or stair running thrown in to raise the heart rate. I have been training this...
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We got some successes to report this week. Woot! Les has officially dropped her first 10.5 pounds with us! Straight from her journal... "This morning, I got on the scale and was PLEASED to see a 3 pound loss. YAY! I had 2 ST workouts and 4 cardio...
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Corinne asked me to write a blog. I have been sitting here trying to think of what to say because I never find myself a person of great words, wisdom, or knowledge like many of our fellow PnPers. There is one thing that breaks my heart and gets me all...
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I am going to have my Dream Body in Just TWO WEEKS!!!!! Can you believe it!!!! I am so excited!!! In fact, this is my plan for how I’m going to Drop 20 pounds and lose 18 inches in 6 Days. I’m going to use Herbal tonics, body wraps, cellulite creams,...
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This week I turn the big 3-0! Wow! I’m still amazed that I am about to be 30 years old. Just 10 years ago I was 20 and depressed and not too mention 50 lbs heavier and miserable. As a child growing up, I remember thinking 30 was old. I would laugh and...
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When Corinne asked if I would do her blog today, my first thought was sure. Then my second thought was ummm, what I can write about? Who wants to read something written by me, some boring ol’ middle age momma? As I pondered this, I thought what’s the...
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We had 2 sets of endurance events around Phit-n-Phat this weekend. First, we had Kathleen and Tammi compete in the 32rd Running of the OneAmerica 500 Festival Mini-Marathon in Indianapolis on Saturday, May 3. It was a field of over 35,000 runners. To...
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Let me just tell everyone my biggest pet-peeve with anyone who comes to me about weightloss. 90% of losing weight is your actions and doesn't have anything to do with what Daddy did or didn't say to you as a child, what your innerself repeats...
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http://phit-n-phat.com/content/may2008spotlight.aspx Jill is a fabulous example of reaching deep and doing things that are way out of your comfort zone. This weekend she will compete in her first triathlon. We've all been following her wonderful story...
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Most of you know I'm training for my first competiton in August. It's pretty exciting because Bill from our site and Lisa my friend (and PNP member) are doing it with me. The training is going well and I wanted to spend today discussing lessons...
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Getting It All Done Life is so busy right now. I could list it all but people would think I'm either a "look at me" kind of girl or think I do crack to keep up. I'm neither so just take my word for it; I keep it rocking from the moment...
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You know, being a Phit-N-Phat girl is not always easy. We do things most people are too afraid to or not willing to do. We WORK hard during our workouts. 500+ calorie burns are the average workout. We eat healthy. Some eat clean, some eat healthy with...
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Today I have several of my PNP clients and moderators coming to Nashville to participate in the Country Music Half Marathon. They are all excited and ready to run. It will be a great weekend I hope to have pictures next week for the site. Non Scale Victories...
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I would blog about this on the autism site , but this is more about my resolve with food than Logan's new diet. Just for those who aren't familiar, Logan is on a GFCF (gluten free and casein free) diet. All of his food is now cooked naturally...
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Today we're going to talk about cardio and the biggest mistake I see make with it: doing the same thing over and over again yielding little to no results. Changing up cardio is just as important as switching your foods around and attacking your muscles...
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Life is hard right now. It just is and I have to get over it or drown in my own sorrows. When I started this blog today it was a total pity party for me and my woes. I then thought about why I do this blog each day and why I started PNP. It was to inspire...
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I just wanted to tell the world that Candace made Lifetime with Weight Watchers today! She's a great motivator on our site and she has been a wonderful addition to our PNP family. Watch out next week as we start talking a lot more about these hot...
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It's not always about how much weight you lose that determines success. Girls at PNP also experience loads of changes in their attitude about themselves. They gain confidence in their ability to hang with the big boys OR avoid the stares of neighbors...
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We have so many great things to report this week at PNP and the one I'm so excited to announce is the winner of our Blast the Fat Challenge... AMY ! She worked hard throughout the challenge and it completely shows in her photos. Use this link to see...
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This week we are going to celebrate our members from our latest winner of the Blast the Fat Challenge to a new thing we call Gallery Girls. I love featuring my girls and their successes. It gives us pride, hope, and through their own successes and struggles...
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I'm a proud Momma at PNP. This week we had some awesome goals met and later this week we're going to feature them as Gallery Girls. It's so important when you are on this journey that you either get some recognition from loved ones OR YOU...
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I know many of you are asking and following the stuff we have going with Logan and autism. Chris and I decided we would start a blog to chronicle our story. If you are interested, click here to view our blog . We plan to not only talk about how we feel...
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Before I go further, I want to make sure you all know about Trish's blog she wrote on our other PNP blog... Life Changes and Menu Plan . Ya'll give her a little love because she is also without computer right now which is the double-boredom whammy...
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"Stressed spelled backwards is desserts. Coincidence? I think not!" ~Author Unknown I belong to a weight loss support group at my husband's office and I just happened to open up the agenda for today. It's all about stress and it's...
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Many of us post how our weekends become "weakends." Or how we're trying to plan for vacations. What happens when your whole life becomes a weekend? See, I just stopped working. Now, for those of you know me, you know I had a 3-hour daily...
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Weightloss is funny because it has so many aspects to it that it can get overwhelming really quick if you don't make it as easy as possible. I have found that most people who do the "work" of getting themselves ready for weightloss find...
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I have always said that my son inspired me to lose weight. He was one when I started feeling unable to keep up with the active little man. I feared he would learn my unhealthy eating habits, have a mommy he was ashamed of, and I would spend his youth...
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You will find out this week that my son was diagnosed with autism last Wednesday. I plan to blog about it but I just ran out of time to craft it today. We are all FINE and thank God for my family, husband, and PNP girls. I get a lot of comfort and great...
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At PNP we talk alot about planning and goal setting. We need to have a goal so we know we are getting somewhere and without a proper plan how can we execute it so as to obtain the ultimate goal. So, I went back into my archives of blogs that I wrote from...
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Since Corinne is out for a few days and I know how much her readers tune into the PNP lifestyle, I'm taking it on myself to post a blog for everyone. I wrote this back in August of 07. We all remember this from the Snow White movie where the wicked...
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Today I am pleased to share we have our newest spotlight member... ANGELA! Angela was the inspiration behind our BLT challenge last month that helped so many members get control of their mindless eating, breaking habits of eating sneaky foods that derail...
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Big news in the PNP world. My girls already know, my family knows, and now I am telling my blog followers. I have COMMITTED to a figure competition in August! Today I started my offiicial training. Five months of targeted eating and exercising all coming...
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When I do cardio, I love to incorporate light body weight into it so that I can engage my muscles without over-working them and drive my heart rate through the roof. This routine I put together is great for those mommies or others who don't have access...
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We all have stress. There isn't a single person reading this blog right now who can say their life is perfect. What is "bad times" for one person is a "walk in the park" for another, but we CANNOT judge others by this. We all have...
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In this week's PNP newsletter to all members and subscribers of the website, we posed a few questions for you. Why do you exercise? Do you love it or hate it? Do you think you are judged by others by your physical fitness level? I encourage you to...
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I was responding to the diabetes thread when I stumbled upon a topic I would love to discuss: our kids learn a lot of lessons watching us. We tend to think about how our girls are impacted when we talk about diet and we get paranoid about teaching them...
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Easter and Mother's Day were my Granny's two favorite holidays. If you have followed my blog, you know how important she was to me and that through her and my grandfather's painful battles with cancer I realized all of this was about more...
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I have been attending and helping out a weightloss support group for a few weeks now and it's been enligtening on many fronts. Today, two things struck me that I just had to share: My healthy lifestyle is automatic and I NEVER thought I would say...
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Here we are at the midpoint of March. As many of you read, the PNP girls were challenged to get rid of these little diet catastrophes. Honestly, I think most of them "knew" it was a problem but never thought it could be "that bad."...
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I am back from Vegas! I really miss blogging when I am gone so it's good to be back and writing to all of you. The trip was fun but I suffered with a terrible sinus infection the whole time. In fact, I'm pretty sick at the moment and had to go...
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A funny thing happens when people see me and ask what I do for a living. First, I tell them I own a fitness and lifestyle community. Next, they start asking how do lose weight the FASTEST. I go into the same things I tell my girls everyday: eat right...
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Having control over what you are doing while on vacation is such a good feeling. I talked yesterday about how I was planning this trip sensibly so that when I got home I felt good about the vacation and what I'm bringing back with me. It's one...
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For many of you, going on vacation during weightloss mode is filled with fear, anxiety, and worry that you will never get back on track when you get back home. Just so you know, being in maintenance is filled with similar thoughts. You still worry about...
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Yesterday we discussed BLT's (Bites, Licks, and Tastes) and how we are learning to break that nasty habit. Today I want to take the whole thing a step further. It's not enough to just acknowledge WHAT a BLT is but we need to recognize HOW OFTEN...
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This month, my clients are doing a little challenge. Honestly, I read, re-read, and then finally wanted to quit reading their journals last month because so many of them were totally sabotaging their workouts and clean menus. It is frustrating as a trainer...
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Sometimes I think my blog is turning into a motivational/food blog. But hey, what holds most of us back from getting the body we want? Fat girl thinking that drives us to eating foods we shouldn't. I have loads of free exercise programs for you already...
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I'm posting some advice I gave to a client in our private forums. I feel most of us have gone through this at some time or another. It's natural to be jealous of someone's success. What is a waste of your time is letting them have all the...
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Well, I'm just a proud momma today. I had several of my clients running races all over the place this weekend. Let's hear it for: Kate - finished her first half-marathon! Dawn, Jessica, Lorie, and Mary - ran a marathon relay race this weekend...
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I'm going to tell a favorite joke of mine that illustrates a story one of my clients told today in our forums about her light bulb moment. Once there was a huge flood and a guy realized his house was going to be washed away. As he watched from the...
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A good friend of mine sent this to me and I thought I would share it with you. One evening an old Cherokee told his granddaughter about a battle that goes on inside people. He said, "My child, the battle is between 2 wolves" inside us all. One...
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A client of mine posted this in our forums today and it's so true to what we talk about here at PNP that I just had to use it today's blog. I hope you enjoy and are willing to discuss in the comments where your mind is today and what you will...
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When I went into the forums today I had a great question posed by one of the girls. Between sets in Superset 1, my quads felt really tight ; I tried to do a lot of stretching--as much as possible between sets. I continued that throughout each superset...
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It's the perfect storm around PNP these days. I can really sense so many of my girls understanding that this whole losing weight thing has everything to do with what they put in their mouth and what they leave at the workout room and NOT a magic formula...
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During the cold winter months it is tough to get outside and do you running or walking. Many people don't own fancy pieces of exercise equipment and if they have to listen to their DVD DIva yell at them one more time they might just puke. Today I'm...
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For the last couple of weeks I have been incorporating early morning cardio into my weekly routine and doing it on an empty stomach. It's hard! You girls who routinely drag yourselves out of bed and exercise deserve a huge pat on the back, a standing...
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BLT's or bites, licks, and tastes are going up girls! Often the reason you don't see physique results as fast as you like or at all has everything to do with the most innocent of mistakes. Let's quickly send some BLT's through the calorie...
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This weekend the girls at PNP had a challenge to clean out the pantry/fridge . We do a lot of talking about setting up our lifestyle to be one that is friendly to losing weight, exercising, and keeping our health a priority. I totally cleaned out the...
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There are times when we all feel like we can't do this journey. We feel our own problems are so much that it seems unbearable. We have kids, jobs, commutes, very little me time, and a whole host of other excuses we come up with each and everyday to...
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I talk a lot about intensity with your workouts because unless you are working hard you aren't doing much good. I would say a good bit of the women I see in the gym never lift with intensity. They like those high reps right up until slight discomfort...
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My husband has always said to me, "Why do you spend time thinking about reasons that hold you back? Figure out how to do it, learn about it, and go for it. If it is really worth it to you, you will find the time to focus on what you NEED to be doing...
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This lesson we discuss a lot on PNP...don't we? Even I had to kick my own rear this past week. Working out is NEVER a problem for me. I love it and will do it until the cows come home. Journaling my workouts is also easy. Every day I can't wait...
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Continuing on with my "what I learned from starting PNP" series...the next lesson is that Fat Girl Thinking (FGT) is real. It's something all of us face from time to time no matter what part of the journey we are in or how successful we...
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It's funny, last year I learned a lot about maintenance. I was in maintenance most of the year and a few of my clients were in maintenance...intentional or not. It's hard both physically and mentally because people start a diet with an "end"...
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NO! I'm going to give you the quick, down, and dirty on muscle. This is the total easy to follow version. Then I will link you to pages that give you the "scientific" talk that a lot of you are interested in reading. 1. Except during the...
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Here I am. My one year anniversary. Today is the day someone attempted my first workout I created. It's been a crazy year and I've enjoyed it all. My husband asked me last night, "Well, is PNP anything like you thought it would be after your...
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“When your work speaks for itself, don’t interrupt.” ~ Henry J Kaiser I came across this today and it left me thinking two things: 1. When someone says something nice about your physical appearance, smile, say thanks, and I've been working really...
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My girls work so hard. They feel like they are charging ahead, doing things right most of the time (but they haven't journaled their food), getting in (almost) every workout, working out (pretty) hard, etc. Notice a trend here? They will come to the...
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In the PNP forums we've been tossing around the term "making ugly faces" when it comes to bringing it in strength training. Why do we call it ugly faces? Because when you are truly working it hard and squeezing out every last rep to burn...
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This week I created a whole new body weight cardio routine for my girls. Those who are doing our Blast the Fat 12 Week Challenge will have to complete it as part of cardio before the week is out. It's a humbling experience at best. :) While working...
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I had an interesting question posted to me in our private forums today. For one, I want to thank her for asking and being brave enough to let me rattle off how I feel about bulking up. There's nothing that drives me more crazy than women who are afraid...
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Ya'll, I am so back in this game! I can't even describe how good I feel and how everything is just clicking. When I am working out hard it's as if I can feel the body responding. It is amazing to me the satisfaction and achievement felt when...
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Awhile back I wrote an article on the Splurge Meal or what my girls and I call the " Metabolic Boost " (MB) meal. We renamed it because splurge or cheat meal both made it sound like the "you should feel guilty meal".MB sounds like...
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When I went to Jen Hendershot's Phat Camp last year it changed my life. I learned a lot about exercise, but I really learned how intense you need to workout to get results. I couldn't do one push-up off my knees, bearcrawls KILLED my hands, I...
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I don't know about you, but I am amazed at the plethora (great word!) of protein bars on the market. I actually spent some time recently in a GMC reading labels. And I learned some things. Bars as a Staple? Should you eat bars everyday? Well, yes...
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Trish wrote an excellent blog on this topic and just in case you don't receive her blog, check it out. A lot of us are making comments about it, too, so feel free to jump in the discussion. I'll be back on Monday loaded with new knowledge and...
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I want to take a minute and clear up some confusion about eating plans here at PnP. A very common phrase we toss around is "clean eating." This means eating pretty much only "whole" foods and very little, if any, processed foods. Many...
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I'm still having a tough time but I'm definitely doing better today. For one, I appreciate everyone listening to me. It's very easy to sit here high on the throne day in and day out handing out advice but it's HARD to apply said knowledge...
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It's been awhile since I used my blog for me. Normally I try to offer sage advice, tips, routines, and stuff but today I'm not myself. Don't ask me why but I'm just having a Fat Girl day and I'm questioning what the heck I'm doing...
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Drumroll please. We have the Phit-N-Phat.com first ever challenge winner. Dawn Mabry took down the prize with losing 9lbs and 10.25 inches from October to December 31 . She did it through Halloween, Thanksgiving, and Christmas!!!! Read her story and leave...
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A reader recently sent me a question regarding walking backward on the treadmill. I though we could all use the advice. Hi Corinne, I don't know if you will actually respond to this since I am not currently a member, but here it goes.... I recently...
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It takes intensity in EVERYTHING you do to lose weight and burn fat. You need to journal with intensity, strength train with intensity, eat with focused intensity, and do your cardio with MAD INTENSITY. The key word: INTENSITY. A concept I have recently...
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This is the last of our three-pronged approach to burning up the fat and avoiding weight loss plateaus...cardio. We talked the last two days about changing how we strength train to trick the body, shifting our menus to ingnite the fat burning furnace...
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As we discussed yesterday , changing what you do with your body on a regular basis is critical to winning the fat loss battle. Today let's talk about food! You heard me, we are going to talk about your body and how it looks at what you put into it...
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The body is a VERY SMART machine. It's adapts itself to whatever you routinely throw at it: food, cardio, weights. The keys to losing the fat are change, intensity, and consistency. No matter what you talk about, food, cardio, or weights, you have...
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"I can't do it." "I'm so tired in the a.m./p.m. that I'm just going to watch TV." "I was destined to be bigger." "I am busier than most people." "I can't believe I ate that." Be honest...
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I'm not making this blog today a hard sell on why you should belong to PNP. I think you all know that I offer killer, boot camp style workouts, motivation, cardio routines, discussion forums with like-minded women, help with fueling your workouts...
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Ladies...Fat Girl Thinking (FGT) is something I believe almost every woman has. It's that voice in your head that tells you... "That cookie you just ate will make you gain weight so why don't you have the rest of the box." "You...
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Rewarding yourself for weightloss is a key factor in your success to reaching your goals. Most people have a dream of buying a new wardrobe when they get into a size six, having their boobs done when they reach 130 lbs., or getting a special piece of...
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Welcome back from the holidays! How do you feel? Bloated, tired, out of sorts...do these words jump out at you? Well, it's time to shake it off and get back to business; it's time to talk about junky carbs. You know, all that stuff our families...
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I love exercise. Love it, love it, love it, but I've said it before and it is well worth repeating... Losing fat is 80% what you put in your mouth and 20% exercise. I don't care how hard you workout or how many hours a day you do it, if you don't...
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Last night I went to dinner with my husband and son for the first time in awhile. We had some good news, it was late, and to be honest, I had no desire to clean up the kitchen. We went out and by the end of a pretty healthy meal I said to my husband,...
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This week I have been working in a corporate fitness center introducing people to the machines, strength training, and basic workout information. It's been enlightening to say the least. I am amazed at how little most people know about exercise, eating...
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Toyland, toyland little girl and boy land when you dwell within it you are ever happy there! Childhood toyland mystical merry toyland once you pass it's borders you can never return again! Remember this classic song by Perry Como? It's kind of...
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You read that right. As a beginner to the whole losing weight and exercising game, you need to focus on establishing healthy habits. A habit takes 21 days to form and sometimes longer depending on how bad the habit you are replacing is. I encourage all...
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We all know that part of getting the weight off in 08 means you have to get your exercise in and to do that you have to make a realistic schedule and stick to it. People who say, "Oh, I'll get in six workouts this week" and then never sit...
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It's that time of year! Resolutions are right around the corner, the gyms will be packed with people getting the 07 weight off, and everyone you know will be on a diet. It's the one time of year you won't have many people sabotaging you.....
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I quickly wanted to announce that we have three new moderators on the PNP crew. Each one has worked hard this year and truly exemplified the PNP spirit through their effort, love of fitness, determination to impact other women's lives, and willingness...
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In the PNP subscriber site we are focusing the month of December on details. It's called the Devil is in the Details Challenge and we're tracking it all: workouts, calories burned, how compliant we are with our eating plans and food choices, etc...
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The old Fat Girl Thinking loves to lurk in our souls and whisper how inadequate we are. She likes to tell us that we'll never be able to control ourselves so why try? What a crock! We have tools and strategies to defeat her...why do you think she's...
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The girls have all gone back home and Chris and I are left here in Vegas to reflect on our post race experience. It was a wonderful PNP weekend filled with laughter, running, dancing and shopping. The race was awesome. Everyone finished and with good...
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Most women want really sexy legs and they want to know that when they are working out that they aren't wasting a precious moment. Well, I've tinkered around with a routine that I will be adding to the Work Your Butt Off book for my PNP Girls and...
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You know who they are. It's the girl in the cube next to you who KNOWS you are trying to get healthy and lose fat but asks you to go to your favorite restaurant everyday for lunch. It's your husband who says he doesn't get to spend time with...
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A lot of my clients join Phit-N-Phat because they want to get in shape, and they suffer from a lifetime of living unhealthy. The girls are terrified they are going to pass an unhealthy obsession with poor food and overindulgence onto their kids. It's...
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As many of you know, some clients and I have been preparing for the Las Vegas Half Marathon. The race is this Sunday starting at 6am!!! We are so excited, well prepared, and ready to hit the strip in PNP fashion. This is a special race because: 1. All...
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I was going to take all kinds of credit for this statement and then decided I shall not steal and give credit where credit is due. My own trainer today said something to me during my back workout that was so on target that I wanted to run from the gym...
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I often preach to my girls that you have to got to leave everything at the gym or give it their all no matter where they workout. A workout success is defined, at PNP, by how much you truly give of yourself. No one is standing over you making sure you...
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You should start with Phit-N-Phat. Ya'll have a great day! Just kidding, sort of, but this is a popular question I get asked online and in person. We all know that what you eat has a lot to do with it, but I find more people are successful when they...
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Let's get that metabolic fire going by eating more! It sounds like an oxymoron but eating more, and especially more often, does help you lose weight. Fat weight. How? By a wonderful process called "Thermogenesis." First, I'm going to...
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As an early Christmas present to all, I have added to the website a new page for Intermediate Training . It includes a great schedule for one week that you can use and test to see if Phit-N-Phat training might be for you. Remember, the best way to lose...
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I have a number of girls, mostly my younger girls going to school or just starting out in life, who struggle with all or nothing thinking. They want to get healthy, have recent memories of being fit and toned, and feel like they have to do everything...
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Thanksgiving is right around the corner and everyone is planning away at PNP on how to pack their coolers, bring clean, healthy dishes to their holiday gatherings, and stay active so that Thanksgiving is left with happy memories and not days and days...
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Sometimes I feel like my girls think their Non-Scale Victories are like a pair of scissors. If they are caught running with them they are either going to fall on them or get scolded for doing it. Let me explain with a client brag and an example: Dawn's...
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Today I was asked a similar question in our forum but gave two different answers. I'm going to just post the raw information for you. Each woman is coming from a different perspective so they got two different answers. Which one are YOU? Beautiful...
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We discussed emotional eating and sabotage yesterday so let's talk about the two primary reasons we break our "diets". Peers You are who you hang with. Pure and simple. How many times on the weekend have you been going strong until you went...
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A lot of people have been mentioning the term "emotional eating" and it makes me ponder how I handled it when losing my own weight. For years I'm sure I practiced emotional eating and that led to being 100+ pounds overweight. But, I also...
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"Understand that when keeping your commitment (to yourself) becomes hard, you have two choices: You can change your behavior to match your commitment, or you can lower you values to match your behavior. One choice will strengthen your (self) integrity;...
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Wraps came up on the boards this week as an awesome Phit Phood. They deserve their own blog! Check out these wrap-facts and recipes and start making them a staple part of your PnP diet! A wrap is a variant of a taco or burrito which includes traditional...
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Those of you who follow PNP know that strength training is VITAL to losing fat and reshaping your body. Even on Oprah yesterday they discussed it as one of the MAJOR factors to successfully losing weight and keeping it off through your boomer years. I...
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We talked the other day about the various stages of fitness and most people found themselves in Stage II...the worst stage. That's sad when so many of us are struggling with this lifestyle. My own stage II is unique because I'm a tad overtrained...
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Okay, some of us don't like the taste of protein shakes. And many of us love, love, LOVE Starbucks Latte's. So I tried some combinations to make my own version of a Starbucks Latte from healthy PnP approved products. They aren't 100% the same...
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We have lots of new girls here at PNP since we opened the doors for new business again and that means we have people in lots of stages along the fat loss journey. Let's refresh our memories from an old post of mine that many of you loved. When you...
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Each month at Phit-N-Phat we do a monthly challenge in the forums to keep us focused on body parts we are interested in improving. This month we are doing the Bust Your Turkey Gut Ab Challenge . It's a tough little routine I put together that coupled...
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My mom DOES NOT have a blockage. They got in there and the nuclear stress test was wrong (she had a 15% of it being wrong). That is great news that her heart is fine. The questionable news...why is she swelling so much, winded, and chest feeling crushed...
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I love autumn and part of the reason I do is the colors. I work in NYC, where the standard dress code color is black with the occasional touch of grey. So seeing color in Central Park is especially pleasing. All those reds, golds and oranges really dress...
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Today my mother is having a heart cath done. She's been having heart problems lately on top of other issues and today we will find out exactly what is going on and where they want her to go from here. Being a Personal Trainer and someone who's...
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Recipe Name: Cornmeal Protein Muffies Servings: 6 large or 12 mini Submitted By: Corinne Crabtree Food Category: Appetizers and Beverages Cooking Time: 30 minutes Calories Per Serving (if known): 205 Cals 27 Carbs 4 Fat 15 Protein Ingredients 8.5 oz package...
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Today I had another chest workout with my trainer. We just added chest into our weekly routine and I expected to blow in there knocking his socks off with my vast improvement over last week. I had all my DBs laid out for when he got there, drank my Speed...
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You work hard all day with jobs, kids, housework, and life. Finally, the house is quiet and no one is nagging at you to do something for them. So, you sit down to watch a little TV and the next thing you know you have started finishing off anything and...
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Igloo...Your New Purse was a huge hit blog for me. I think it might be the blog that put me on the fat loss map with you guys. Over in the Phit-N-Phat forums (subscribers only area) we had a lot of newbies this week and a couple of questions that came...
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We've all heard how important dietary fiber is. WW even includes fiber in their calculation of flex points. But what is it and why is it important? Dietary fiber includes all parts of plants that your body can't digest or absorb. Fiber is often...
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We know that fiber is good for us. But it has some unfortunate - and not so lady like - side effects. If you've ever been in a yoga class doing "down dog," you know what I'm talking about. The effects of fiber kinda pop out when you...
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Ugh!! How many of us hate looking in the mirror, seeing wrinkles, grey hair, dry skin, sags, etc.? And when you see these things, what do you reach for? Creams, dyes, "miracle" cellulite creams, etc.? Here's a reminder for you - what you...
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The diet industry, like many others, tends to use "buzz" words. Right now, the words " antioxidants ," and " free radicals " are quite prevalent. Okay - what do they mean in terms of weight management and what do I need to...
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I love nuts. And what's great is that nuts are really, really good for you. They are filling, increase satiety, have fiber and lots of nutrients (see chart below). But, nuts have been considered "off limits" because of their high-fat, and...
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This was the title of today's WW meeting. Our leader spoke about the paradox that French food is notoriously rich and "fattening," yet the French have a much lower level of obesity and heart disease. Here's a quote from an article about...
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There are many types of protein powders out there and we here at PnP have created a number of tools to help you decide which ones are best for you. We've setup a comparison chart for members, located here . Do I have to use protein powder? You do...
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This week has been AWESOME at PNP. We have a ton of newbies and we're really blowing up our forum content for those members. It's amazing how much info we have collected as a group of smart, motivated, healthy women. All the excitement has led...
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Recipe Name: Gorp Servings: 2 Submitted By: Food Category: Snacks Cooking Time: Calories Per Serving (if known): 102 Cals 11 Carbs 6 Fat 3 Protein Ingredients ½ oz whole shelled (unpeeled) almonds ¼ oz unsalted dry-roasted peanuts ¼ oz dried cranberries...
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Recipe Name: Turkey & Pepper Roll-up Servings: 1 Submitted By: Food Category: Snacks Cooking Time: Calories Per Serving (if known): 114 Cals 6 Carbs 5 Fat 12 Protein Ingredients 1 T reduced-fat cream cheese 2 sliced reduced sodium deli turkey ½ c...
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Recipe Name: The Perfect Snack Servings: 1 Submitted By: Food Category: Snacks Cooking Time: Calories Per Serving (if known): 123 Cals 20 Carbs 2 Fat 9 Protein Ingredients 1/8 c (3/4 oz) cubed part-skim Swiss cheese 1/8 c (1/2 oz) cubed smoked turkey...
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Recipe Name: Sweet & Spicy Snack Mix Servings: 12 (1/2 cup) Submitted By: Food Category: Snacks Cooking Time: Calories Per Serving (if known): 154 Cals 36 Carbs Trace Fat 3 Protein Ingredients 2 (15oz) cans garbanzos, rinsed, drained and patted dry...
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Recipe Name: Egg & Crisp bread Servings: 1 Submitted By: Food Category: Snacks Cooking Time: Calories Per Serving (if known): 112 Cals 10 Carbs 5 Fat 6 Protein Ingredients 1 large hard-boiled egg, chopped 1 T dill pickle relish 2 t reduced-fat mayonnaise...
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Recipe Name: Yogurt Crunch Servings: 4 Submitted By: Food Category: Snacks Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein Ingredients 6 c vanilla yogurt 4 firm granola bars, any flavor: peanut butter, cinnamon, oats-n-honey ½ c...
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(Note: Every Wednesday is "Phit Cuisine" day. We will be posting a special blog on a topic related to Phit-n-Phat and link it to discussions on the forums.) Most of us think of protein shakes as a post workout drink/feeding. And they are perfect...
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My girls have this cute saying, "We're having a WEEKend, not a WEAKend." One of the struggles many people have in the fat loss journey is learning how to carry their schedule and good behaviors through Saturday and Sunday. Weekends are filled...
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So, my mom emails me today with a note she just got at work. Before I show you, let me share a personal story. My mother is having heart problems. She's been overweight, like me, most of her life and it is unfortunately catching up with her. As you...
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Recipe Name: Frozen Strawberry-Pineapple Mousse Servings: 8 Submitted By: Food Category: Desserts Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein WW pts: 1 Ingredients 2 c strawberries, hulled and halved, frozen 3 c pineapple, chopped...
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Recipe Name: Crispy Peanut Butterscotch Pie Servings: 6 Submitted By: Food Category: Dessert Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein WW pts: 3 Ingredients ¼ c creamy peanut butter 1 T honey 1 ½ c oven toasted rice cereal...
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Recipe Name: Basic Muffins Servings: 12 Submitted By: Food Category: Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein Ingredients ¾ c vanilla protein powder ¼ c of something else (ground flax meal, ground almonds, pecans, any seeds...
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Recipe Name: Protein Fudge Bars Servings: 8 Submitted By: Food Category: Deserts Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein Ingredients 7 scoops (2 1/3 cups) chocolate Designer protein ½ c melted margarine 4 oz cream cheese...
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Recipe Name: I Can’t believe It’s Not Fudge Servings: Submitted By: Food Category: Deserts Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein Ingredients 2 T butter 1 (1 oz) square unsweetened baking chocolate 1/3 c full fat ricotta...
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Recipe Name: Apple Bran Muffins Servings: 12 Submitted By: Food Category: Desserts Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein Ingredients 2-3 apples, cored or use applesauce 2 c 100% Bran cereal 3 eggs 4 T protein powder 1 t...
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Recipe Name: Peanut butter balls Servings: Submitted By: Food Category: Desserts Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein Ingredients 1 c protein powder 1 c natural peanut butter 1 c crunchy cereal (Grapenuts or oatmeal would...
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Recipe Name: Lemon Delight Cake Servings: 8 Submitted By: Food Category: Desserts Cooking Time: Calories Per Serving (if known): Cals Carbs Fat Protein Ingredients 1 c vanilla protein powder ¼ c non-fat dry milk 3 T Splenda 1 c unprocessed bran 1 T baking...
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Recipe Name: Aromatic Vegetable Couscous Servings: 4 Submitted By: Barb (taken from WW Ultimate Flex & Core Cookbook) Food Category: Vegetables & Side Dishes Cooking Time: Calories Per Serving (if known): 366 Cals 67 Carbs 7 Fat 16 Protein Ingredients...
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Recipe Name: Tofu/Asparagus Risotto Servings: 4 Submitted By: Barb (From WW Ultimate Flex & Core Cookbook) Food Category: Main Dishes/Casseroles Cooking Time: Calories Per Serving (if known): 198 Cals 26 Carbs 7 Fat 11 Protein Ingredients 3 c vegetable...
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Recipe Name: Pumpkin cake Servings: 4 Submitted By: Kathleen Food Category: Desserts Cooking Time: 30 minutes Calories Per Serving (if known): 149 Cals 15 Carbs 2 Fat 18 Protein Ingredients ½ c pumpkin ¾ c Quick Cook Oats 1 scoop vanilla protein powder...
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Recipe Name: Almond Coconut Smoothie Servings: 1 Submitted By: Trish Food Category: Appetizers & Beverages Cooking Time: 5 min Calories Per Serving (if known): depends on PP used Ingredients: 1 scoop Chocolate or Vanilla Protein Powder ¼ ounce Almonds...
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Recipe Name: Healthy Brownies Servings: 1 Submitted By: Kathleen Food Category: Desserts Cooking Time: Approximately 1 minutes Calories Per Serving (if known): 150 Cals 6 Carbs 3 Fat 28 Protein Ingredients 2 T water 2 T cottage cheese (2%) 1 T cocoa powder...
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Recipe Name: Chocolate Coffee Fruit Smoothie Servings: 1 Submitted By: Trish Food Category: Appetizers/Beverages Cooking Time: 5 min Calories Per Serving (if known): depends on PP used Ingredients: 1 scoop Chocolate Protein Powder 1 cup coffee (I prefer...
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Recipe Name: Nut and Flax Smoothie Servings: 1 Submitted By: Trish Food Category: Appetizers/Beverages Cooking Time: 5 min Calories Per Serving (if known): depends on PP used Ingredients: 1 scoop Chocolate or Vanilla Protein Powder 1/3 cup FAGE 1 TBSP...
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Recipe Name: Chocolate Peanut Butter Smoothie Servings: 1 Submitted By: Trish Food Category: Appetizers/Beverages Cooking Time: 5 min Calories Per Serving (if known): depends on PP used Ingredients: 1 scoop Chocolate Protein Powder 2 TBSP of natural PB...
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Recipe Name: Orange Vanilla Smothie Servings: 1 Submitted By: Trish Food Category: Appetizers/Beverages Cooking Time: 5 min Calories Per Serving (if known): depends on PP used Ingredients: 1 scoop Vanilla Protein Powder 4 oz. Orange Juice ½ cup ice 1...
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Recipe Name: Pumpkin Pie Smoothie Servings: 1 Submitted By: Trish Food Category: Appetizers & Beverages Cooking Time: 5 min Calories Per Serving (if known): depends on PP used Ingredients: 1 scoop vanilla protein powder 1 cup soymilk or skim milk...
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Recipe Name: Veal Medallions with Apples Servings: 2 Submitted By: Trish Food Category: Main Course Cooking Time: 25 min Calories Per Serving (if known): CALORIES 331(28% from fat); FAT 10.4g (sat 2.4g,mono 3.4g,poly 2.8g); PROTEIN 30.2g; CHOLESTEROL...
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Recipe Name: Glazed Sesame Pork Servings: 5 Submitted By: Trish Food Category: Main Course Cooking Time: 45 min Calories Per Serving (if known): CALORIES 275(45% from fat); FAT 13.9g (sat 4.1g,mono 5.9g,poly 2.6g); PROTEIN 31.8g; CHOLESTEROL 88mg; CALCIUM...
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As you can tell, we've been moving all the blogs to the new site so you may have been receiving quite a few old blogs in your inbox. They've all been moved and just think of the other posts as a good reminder of loads of great information. I have...
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Well, it’s getting colder outside and it’s rainy here in Nashville. It looks like a good day for rest from the workouts. I haven’t taken one this week so today I will focus on washing clothes, cleaning up, and playing with my son and husband. Even on...
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First, I’m starting a new blog because my old blog didn’t have some of the features I was needing. I hope anyone who was following the old stuff will appreciate this new site just for my diet and exercise information. It seems to be more robust and user...
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Wow, that was an amazing experience. If you ever get a chance to go you should. Talk about a motivating weekend filled with lots of butt busting workouts (one motto is: pop-squat your a** off! and they mean it), and diet information. I learned so much...
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I’m coming to you from Atlanta where I’m attending Jen Hendershott’s Phat Camp. It is so great and we’ve only had the first half day. This is a weekend of fitness training with the 2005 Ms. Olympia. She is so energetic, inspiring, and and FIT! My God...
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Hello everyone. I hope everyone is having phabulous day! I have to say that I’m doing well and feeling really good about training is going. The business is picking up and I have some great clients who are working hard. So, while I was at Phat Camp (by...
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Today I did my arms workout and it went good. My left arm is still so weak since my December Ulnar Nerve injury. Anyway, when I was doing my curls today I had to use 5lbs on the left arm. I guess that nerve must effect the bicep firing mechanism. Anyway...
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Today was my chest workout and I followed it with a 40 minute stairmaster, interval, abs, mix workout that really had me sweating and breathing hard. My menstrual cycle and working out is giving me a little issue only because it is difficult to keep my...
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Today I updated some things on my Online Personal Training Website. I added cardio and weights calendars as a feature for customers who are doing things like Weight Watchers and just need help with customized online exercise programs and support. I also...
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I haven’t done this in awhile, but I split my routine today because I woke up at the crack of dawn and couldn’t go back to sleep. All I had time to do was knock one or the other out and since my weights routines are so intense I decided I should do it...
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A client posed a problem to me that I think almost every person can relate to: eating out and the nutritional dangers it can pose. Everyday she eats out at work and finds it hard to say no to going or once there finds it hard to order “safe” foods. Here...
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Today I’m starting the post off with a story about what happened in the gym that many people who have lost weight or are trying to lose weight can relate to. I hope you enjoy it and can take a little piece of it with you. How long does it take to break...
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Looks like I made it to another cheat day and it couldn’t come any sooner. Honestly, I love eating clean but this week peanut butter has been on my mind something ridiculous. Tonight I will be having the biggest bowl of peanut butter and jelly mixed with...
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Today started week three of my new program and I still can’t get over the difference in my body in just two weeks! I actually saw the hint of back muscles before getting into the shower today! Never have I ever had back muscles. Spring and summer should...
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The definition is starting to pop on my upper body. Legs are looking better, but with my loose skin they may always be a mess. I’m very happy with my upper body though. Looks like the new training and eating is really working. I took off yesterday. Business...
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Today I woke up sort of sore and just feeling a little sluggish. After coffee and breakfast I decided I had too much to do today to try and force a huge leg workout and cardio session that would likely leave me washed out for the rest of the day. Using...
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For all of us ladies who carry our weight in our lower half, working your upper body can be a great way to “reshape your body.” Although you can’t spot reduce, you can build out the areas of your body that are naturally leaner so that the eye is drawn...
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Today I met with my personal trainer and I gave him two options: we could do a full body cardio routine inspired by Phat Camp and exercises inserted by me or do my scheduled chest routine. We opted for the full body routine. These types of workouts are...
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Today I did my leg routine and a little cardio afterward for a cool down. Legs are one of those body parts that I feel you should work hard and if you work them hard enough you shouldn’t have a lot left over for cardio. Sometimes I will try to blow them...
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Ahhhh…chest day. I think this is my least favorite body part to train mainly because I am so weak in this area and the exercises are just grueling. The only way I know to get past my stinking-thinking about chest day is to set a goal. My goal is to do...
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Today is my scheduled day of rest from the workout schedule and I feel so good. This morning I was pretty sore from the high intensity workout maze so I knew my body was due for the RNR. It just so happens that today was also my Cheat Meal and I really...
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