{ Day 19} Know Before You Go!

Most of my clients say to me it’s all well and good when I’m home, but how do I manage traveling, vacations or eating out. I promise you can still be social and still maintain a healthy lifestyle. { Day 19} Know Before You Go!

  1. Know before you. Most restaurants have their menus online. Go there and check it out. Most restaurants can accommodate specials requests. I highly recommend you ask nicely — you get more with honey than with vinegar. I always start with “Is it possible….” If it’s not have a plan B.
  2. Don’t arrive hungry. Have a small snack before you go.
  3. Navigating the menu.
    1. Pass on the bread basket
    2. Look for simple, clean ingredients
    3. Skip the appetizers and have a salad (dressing on the side) or clear soup
    4. If your meal comes with a not so healthy choice — as if you could replace it with a veggie or even extra veggies. Here’s my philosophy as much as it kills my husband when I do it. If I see another veggie paired with a dish I’m not eating I will ask “Is it possible to have .. the asparagus with my dish?
    5. Don’t afraid to ask for details.
    6. Ask if your meal can be cooked without oil and butter
    7. Ask if you could have it grilled , baked or steamed
    8. Have an appetizer as an entree
    9. Sauces on the size

*If this is a treat meal, then you can have a fun appetizer, meal, dessert OR alcohol.

Best choices are different restaurants

Italian Food
Protein — grilled, baked or broiled Any protein works best — meatballs are okay (ask how they are prepped)
Salads — dressing on the side
Pizza is a treat –you  make it a little healthier with whole wheat crust or  by adding a protein topping
Pasta is a treat
Skip the cheeses, Alfredo sauces and the cured meats

Mexican Food
Protein — grilled, baked or broiled
Salsa
Guacamole — watch your portions
Skip the chips, beans and rice  — sorry

Japanese
Sashimi is great or ask that your rolls be made without rice
Skip the fried AKA tempura

Thai
Protein — grilled, baked or broiled
Satay
Non fried rolls
Tom Yum soup

Chinese
Stick with steamed proteins and brown rice
Most Chinese food is cooked with a lot of oil and sodium

Will you be traveling?? Clean Food Ideas For Travel

Today’s assignment. 

  1. What’s your favorite place to eat out? Take look at the menu and how can you make one of their dishes healthier.
  2. If you are traveling how could you make travel a little easier.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals Day 18 — Successful Weight Loss

 

{Day 17} What Should I Eat Before Or After A Workout?

I get this question all the time from my clients and folks who take my class. There is so much information out there. I want {Day 17} What Should I Eat Before Or After A Workout? to keep this very simple. Much of what we eat before and after (even during) will be determined by your personal preferences, food tolerances and experiences. This is followed closely by your athletic and/or aesthetic goals. Much of the information that I’m sharing with you on this challenge is very high level, if you have specific questions about your personal goals. Let’s set up a 15 min conversation. Just shoot me an email to schedule.

This is a challenge with my job as a health coach.  Not all solutions are created equal when it comes to pre- and post-workout nutrition isn’t a one-size-fits-all scenario. It’s the blessing and curse of my job.

Before we get too far into this discussion. I first want you to focus on are you getting in all the components of a meal like we talked about earlier in this series. If you aren’t getting in all your meals, then stop don’t pass go and focus on making sure you are eating.. If you are doing all of that then read on.

  • Pre workout –gives you energy to train optimally.
  • Post workout — all about feeding your muscles and helping you to recover.

Now with that being said, this all really depends on when you workout. I don’t advise working out on an empty stomach. Many preach about fasted cardio aiding in fat loss the research is inconclusive. Some studies say yes and other say no chance for me the jury is still out so I say eat.

Early AM Workout
I recommend having at least a whey protein shake. It’s easy to digest and gives you nutrients to to fuel you while you workout. My favorite shake is Isagenix Isapro mixed with 1 scoop Want More Energy. I get my protein and electrolytes. I sip this while I workout.

Workout Later In The Day
Schedule your workout and count back 30 minutes — take your meal that you will have before and cut that in half.  — This 30 min is just a start, you may find that you need a little more time due to your digestive system. Here is where it gets tricky based on your own body’s digestion you will need to determine how much in advance you need to eat so that you aren’t too full and not starving Here is where YOU listen to your body.  You can do a fruit and a protein or  2 rice cakes and a small piece of fruit.

Best protein sources
Whey Protein
Egg whites
White fish

Best fruit sources
apples
peaches
(nothing to big — medium size)

Not so good choices
beef
heavy fishes — salmon or swordfish
dried fruits
any good fats — nuts, nut butters, good fat oils
*These will slow down the rate of absorption

Post workout you’ll want to consume at minimum 10 min after a good lifting session and a late as 30 min.
You should have a fast acting protein.

  • Whey protein
  • Egg whites
  • Dairy (cottage cheese, greek yogurt)
  • White fish
  • Turkey

You will also want to couple that with a fast acting carbohydrate.

  • sugary fruits (pineapple, apples, mangos)
  • rice cake
  • chocolate syrup

Resources:
When And How To Use Shakes
What’s The Best Protein For Losing Weight

Today’s assignment. 

  1. If you haven’t been getting in your meals, review Day 4.
  2. What will you do to incorporate pre/post nutrition into your workout.

** Remember if you need assistance determining your pre/post workout nutrition contact me for a FREE 15 min consultant.

Interested in getting started with whey protein shakes.  I highly recommend this as a starting point, it’s a nice healthy jumpstart.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones

 

 

 

If you workout is mid day or evening.

{Day 14} Doubt!

Call it what you will. Doubt, self sabotage, fear. What have — at the end of the day it paralyzes you and keeps you from moving forward. A few months ago I read the Slight Edge and the big take away  {Day 14} Doubt! from that book was two fold — easy to do and easy not to.

Not making the changes you want to make that falls into the easy to do category. Looking at yourself with regret, anger and embarrassment, again, easy to do.

Now flip the coin, how would it you feel about yourself, when you are putting forth your best efforts to meet OR exceed your goals.  Now that’s not easy to do, you’ll need to set a plan and take action toward your goals.

Here are 2 great articles I wrote in the past the can further help you with doubt.

Are You Willing?
Doubt

Doubt can only be removed by action. — Johann Wolfgang von Goethe

Here we are 14 days in take what has been holding you back?? Have you been following along faithfully, have you been taking action on the homework. Or are you sitting back saying I’ll get to it.

Today’s assignment

  1. Write down the 1 thing that is holding you back from taking actions on your goals you set during this challenge.
  2. Now write down the 2 small actions that you can take in the next 48 hours to get moving forward.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused

{Day 13} Dedication. Consistency and Focus!

I know first hand consistency is really hard. I understand it from a personal point of view.  When I was competing consistency was a major requirement. Click here to read this article. I also understand this Affirmations for children I can do whatever i focus my mind on {Day 13} Dedication. Consistency and Focus! from my clients who get ready for big events — weddings, vacations, reunions, fitness competitions, etc and then go back to being inconsistent. This yo yo effect makes losing weight that much harder.

A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. Sticking to a regular exercise regimen will keep you to feel revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and the body that you always dreamed about will materialize.

It’s also important to design a training program that fits your lifestyle and can be followed consistently without upsetting other areas of your life. Make sure your fitness goals aren’t so aggressive that you have don’t have time to train or are constantly running short on time that you don’t finish them. Be honest with yourself regarding how much time you have to work out. Personally I hit the wall at about 1:15min.

If you are unsure about how to put together a program hiring a coach will help with developing a customized a plan that fits your needs and lifestyle. Click here to see a list of services that I offer that may be of assistance to you.

There are three main components in any healthy lifestyle program that help you to build lean muscle, lose weight fast and lose body fat.

  1. Strength training — increase your lean, tone, body mass, thus giving a better shape to the body and increasing metabolism. Review the strength training day.
  2. Cardio — help you burn some extra calories that will lead to fat loss. More cardio doesn’t make up for bad behavior or if you missed a day. Just do your normal workout. Review cardio day.
  3. Nutrition — this is the hardest for most people. As we talked about on nutrition day, it’s about moderation and making this a lifestyle and not a diet.  Review nutrition day.

I want to spend a little more time on nutrition as this where the rubber meets the road. If you are awesome with your workouts but a mess in the kitchen you will struggle with losing weight. The biggest factor that cause you to fall of the deep end is the lack of convenience. Convenience is a big factor that effects the consistency of eating the right foods.  We’ve discussed preparing your own meals ahead of time. This will eliminate the excuses of stopping off at a fast food place because you have nothing to eat. It will eliminate the excuse for skipping a much needed meal. You can purchase a protein powder, a meal replacement packet, protein shakes in a can already mixed, and protein bars. Again these help eliminate any excuse for not getting the proper nutrition your body needs. I would still rather you eat whole foods, but something is better than nothing at all.

Train hard, train smart and train consistently. This is the only way I know how you can win the weight loss game.

There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. ~ Unknown

 

With fitness slow and steady wins the race, don’t come out of the gate so fast that you burn yourself out. That is one of the reasons why this course is 30 days long it’s to help develop consistency.  Remember there is no short cuts to fitness, despite what you might hear.

Today’s challenge

  1. Write down where you struggle with consistency — cardio, strength or nutrition. Name 2 things you can do to help improve that
  2. I am a very visual person. I hope you are too. So.. find motivating picture that visualizes your goal and post it somewhere that you have to see it every day. I also like post its. I post my goals all around the house so that I’m consistently reminded of what I’m working towards.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch

 

 

{Day 12} I Can So Pinch An Inch!

Back in the day we could eat what ever we wanted and not gain an ounce. Now it seems like you just walk by certain foods and they adhere themselves to your ass. Am I the only one?? Given the skinny jeans 300x300 {Day 12} I Can So Pinch An Inch! stats by the CDC sadly  today, obesity is the single most important health issue facing the United States. More than one-third of adults and almost 17 percent of children and adolescents are obese.
Not surprisingly, according to a 2010 consumer survey, 55 percent of us are actively trying to lose weight. To better help you understand let’s examine body fat–what it is, what it does, and how different types of body fat are associated with health and disease.

Body fat comes directly from our diet. Body fat is divided into 2 categories.

  • Subcutaneous fat is fat accumulated in the lower body, often visualized as producing a “pear shaped” appearance.
  • Visceral fat is the fat within your belly (not the fat hanging over your belt) and is associated with the “apple shaped”. Visceral fat is also known as central or abdominal fat.

Visceral fat is harmful because it’s very active, causing low-grade inflammation within your body. Visceral fat consists of fat cells that stimulate and secrete a variety of potent chemicals that can activate chain reactions in the body that can cause disease. Visceral fat accumulation is also associated with insulin resistance, which is a primary factor in type 2 diabetes and other obesity-related conditions.

Main causes of visceral fat:

  • Diets: High-sugar, high-processed carb, fatty, high-gluten
  • Lack of sleep: Regularly not sleeping or getting less than 7 hours consistently. i can fall asleep but there are times when I cant’ stay asleep. During those those I’m a big fan of this product.
  • Lack of exercise: Living a very sedentary lifestyle
  • Over training: Moving too much can cause your body to never recover
  • Stress: We’ll talk about this later, but stress your body to produce a hormone called cortisol that cause inflammation
  • Mild allergies: Your body may be allergic to some foods that you are in your diet. Some common allergies include — gluten, wheat, dairy, soy, fish, nuts, eggs or shellfish. You could see a naturopath for a full food allergy panel.
  • Toxins — the body is subjected to over 300 toxins daily. It’s just a fact of life these days. From the fertilizers in food, to a jet flying above your heads are bodies are over run with toxins. Click to learn more I say this not to scare but just to bring awareness. To help eliminate toxins on a daily basis I have 1/4 cup of Cleanse For Life
    Enjoy this 9 min video — that explains the importance of nutritional cleansing and whey protein.


Luckily, there are things that can be done to reduce visceral fat, but not without effort. First, is to lose weight. In one recent study, researchers found that aerobic exercise alone significantly reduced visceral fat by 12 percent. Next, modify any high fat or high-calorie food consumption. Add some whey protein. Whey protein helps to reduce visceral fat as well as helping you to feel satiated. My favorite whey protein is Isagenix Isa Pro. I like to mix it with 1 scoop of Want More Energy orange flavor or put in a blend 1/4 c grapes chopped and 1 TABLEspoon strawberry flavored flax oil add in some cubes, water and then blend.

Today Assignment

  1. Which 2 of the causes of viseral fat you can start to remove or add to your daily life.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed

 

[Day 11] Shh.. Fat Loss Secrets Revealed

Here are 6 ways to truly jumpstart fat loss.

  1. Eat Breakfast — I know for most that’s pretty obvious, but you’d be surprised how many people don’t. Also make MP900411701 [Day 11] Shh.. Fat Loss Secrets Revealedsure you are eating breakfast within 30 min of waking.
  2. Drink Water — Water flushes out our systems. Drinking a big glass of water whenever you feel hungry and before a meal or snack fills the stomach briefly and makes you feel fuller and stop eating sooner. Hunger is often confused with thirst.
  3. Eat Frequent Meals — You’ll want to keep your metabolism fueled so you’ll want to eat every 2-4 hours. Depending upon when you get up in the morning you’ll want to eat at least 5-6 meals.
  4. Strength training — When you strength train, your metabolism for up to 38 hours after the workout. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone.
  5. Post workout nutrition — Within 30 min of strength training you will want to eat a protein and a fast acting carb. I will go into more detail later in the program as to why this is important.
  6. Green tea — This must be fresh, it can’t be the pre-bottled kind. You can’t take it in a pill form. Green tea, helps to slow down digestive enzymes. It must be at the perfect temperature 140°F – 150°F. BTW — It doesn’t suppress your appetite.

Today’s challenge

  1. Drink a 1/2 gallon of water — you can add lemon or other fruits to it to give it a little more flavor. Sorry coffee doesn’t count.
  2. Eat 5-6 meals today.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe

[Day 8] Rest Day!!

restday [Day 8] Rest Day!!

Today challenge assignment is to play catch up. For those of you who have been plugging along this is a day of pure rest. For those of you who have gotten a little behind. Then you get a little breather.  We are more than 1 week into the challenge and I would love to make sure I’m answering your questions, so please leave any questions you may have below.

 

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms

Stay tuned……

[Day 4] What’s On Your Plate?

KimBarnesJefferson [Day 4] Whats On Your Plate?First I want us to agree make some agreements.

  1. We are no longer going to count calories. Calorie counting sucks out loud. I haven’t counted calories in years!!! In all my years of competing it was NEVER about the calories.
  2. We are going to read the back of foods to review the INGREDIENTS list, not just to look at the calorie count see number 1
  3. Snacks will no longer consist of  just 1 food item. (ie. just nuts, fruit etc)
  4. We are going to learn how to cook 1x week.

The key to nutrition is meal timing. We were taught to eat 3 meals/day. Well that’s really hard and leaves us with low energy spots in they day. Those low energy spots cause us to crave. You want it’s like when you crave. You need to be tied to your chair with chains to keep you from the object of your desire.

Eating should include all food groups, we are not going to ban ANY food group. You have limited quantities but all food groups are include in your plan. ** With that said, some of you many have certain intolerances or food allergies that keep you from eating certain foods. All meals should include:

  • protein — unlimited lean protein (cheese is not a protein; keep diary to a minimum)
  • unlimited veggies and fruits (exceptions — bananas, mangoes, pineapples, papayas, grapes)
  • starchy carbs — limit the breads, pastas obviously the desserts

You’ll want to avoid alcohol, it’s considered a treat, we’ll discuss treat meals at later time. Artificial sweeteners, if you must use stick with Stevia.

Okay now let’s put that together.
Shopping list — grab your list from the email
7 day meal plan – grab this from the email

Okay now that you have an idea of what to eat how do you make it happen?? Well.

  1. Go grocery shopping every week. This way you have fresh foods in the house and there are no excuses.
  2. Cook 1x week, yes you heard correctly. Every Sunday I set aside 2 hours and I cook ALL my food for the week. I know you are asking will it say fresh. Yes.. I leave in the fridge 3 days worth of food and then I freeze the rest and then thaw it when I need. Now I don’t do this freezing every week because it depends on what I’m having, but if I’m cooking up a bunch of chicken or other protein yes this is what I do.
    • My protocol
      • Saturday
        • Grocery shop
        • Marinate any protein that I’ve purchased ( use store-bought that doesn’t have high fructose corn syrup or make my own)
      • Sunday
          • Chop veggies. I will roast or grill them — I like to have flavor (my quirk its post competing syndrome)
          • Grill or roast protein
          • Chop any fruits that need it and put a squeeze of lemon to keep from browning
          • Once I’m done cooking I put everything into glass containers — I recently switched from tupperware.
          • Depending on how much I’ve cooked 1/2 goes in my fridge and the other half goes in the freezer. You can take the freezer stuff out the night before and put it in the fridge and it thaws quite nicely.

        Resources:

              • Recipes
              • Even more recipes
              • Need more I’m a sucker for Pinterest, be sure that you put a timer on this could be a time suck =)
              • Protein powder that I use is called Isagenix — no artificial sweeteners, all organic. Also available dairy free.  For  a free sample shoot me an email with your mailing address. In the subject line write free shake sample.

        Today’s challenge

                1. Review the menu and create your own menu
                2. Make a shopping list
                3. In the comments below on or on my Fab Fit Squad Facebook page please let me know how you feel about today’s challenge, did you learn something new. Where you confused by anything. Do you think this will be hard to sit with or does this seem like something you can achieve.

        BONUS– I’m attaching a measurement sheet. Now… you don’t have to do this or publish where you are but it’s nice to know where you started from.

      Missed a few day — play catch up

    • Day 1 Introduction
    • Day 2 Mindset
    • Day 3 Goal Setting

    ** As with any exercise or weight loss program, you should consult with your doctor and consider any current or past health conditions or injuries before participating. Information provided here is based on my experiences as a certified ACSM personal trainer, fitness professional, Lifestyle Management nutrition manager and ACSM wellness coach.

“Buyer Beware” Not All Protein Powders Aren’t Created Equal

What price would you put on having peace of mind that your body is receiving quality protein daily? Consider that a recent report from Isalean Shake Packet 300x260 “Buyer Beware” Not All Protein Powders Arent Created Equal ConsumerLab.com found 31 percent of other protein powders reviewed failed to meet the claims they advertised and/or were contaminated with excess heavy metals.

For the report, ConsumerLab.com bought, tested, and analyzed the quality of 17 protein-based products that are used for everything from bodybuilding to weight management. What they found was surprising: some protein powders exceeded limits for lead, contained more carbohydrates or cholesterol than advertised, or less protein than advertised.

A total of five products out of the 17 tested and ConsumerLab.com gave them a “Not Approved” grade—as in “Buyer Beware”. The products were tested to check the accuracy of label claims (total calories, total protein, etc.) as well as possible lead contamination. The products that raised red flags were then sent to another independent lab to confirm the findings.

Of the five products that failed to meet testing requirements, quality problems they had included:

  • Less protein than what’s listed: One product actually had 16 fewer grams of protein than listed on the label—that’s almost 70 percent less! Also, the same product had 16 more grams of carbs than listed, including 3 extra grams of sugar.
  • Contaminated with lead: One protein-based meal replacement shake had 12.7 micrograms of lead per scoop, which can exceed daily limits (as outlined by U.S. and Health Canada regulatory guidelines) if two or more are consumed daily.
  • More cholesterol and calories than what’s listed: One product that claimed to have “0 mg” of cholesterol actually had 10.2 mg. Another product had 25.7 additional calories per serving.

For consumers who are looking to meet health or athletic goals with products like these, it’s easy to see how inaccuracies could be problematic. That’s why it pays to have a company like Isagenix with a “No Compromise” quality policy.

Isagenix products are rigorously tested to be sure they meet label claims. This means that when the label says “24 grams protein,” it’s what you’re getting. Our Isagenix Quality Assurance department performs routine testing of label claim accuracy for the duration of each product’s shelf life, too.

The strict quality policy at Isagenix also involves testing of raw ingredients and finished products for microbial activity, pesticides, and heavy metals including lead, arsenic, mercury, and cadmium. Isagenix uses independent laboratories for testing to guarantee quality and safety.

The process that Isagenix uses for continual inspection of raw materials and analysis of finished products is an expensive enterprise. Because of the high cost of testing, other companies will often cut corners and avoid such extensive testing. At Isagenix we believe that meeting and exceeding safety guidelines is absolutely necessary as integrity and the health of our customers, friends, and family is paramount.

Once again, as evidenced by this latest report from ConsumerLab.com, you just can’t trust every protein powder or drink product you come across.

Reference:  Product review: protein powders and drinks (for body building, sports and dieting). ConsumerLab.com 2013.

Why Does This Blog Exist?

I started this blog in 2008 when I was actively competing as a way to keep me sane =). I also wanted to share the nutrition and fitness information I was getting by competing. I kjefferson 1142013 Why Does This Blog Exist?was lucky to find a fitness mentor who was patience with me and answered all my questions. I asked a TON!!! I also wanted to be able to do the same thing through my blog. I get it, I read the magazines and watch the shows and it’s CONFUSING!!! My goal was to bust myths and give clear information about health and fitness.  I also wanted to sprinkle in some of my own stories so you realized that even though I know stuff, I still struggle. To the left is my pic in January — let’s just say I had a great holiday season!! I’m human not an alien!! Yes.. I go on vacation and although I try my best I do give into temptation — aka ice cream and a few glasses of vino!!

Through the years my blog has evolved and my main audience are women over 40 who are looking to get their groove back. You know what I’m talking about. You’ve been a Mom, on the corporate treadmill or just haven’t had the time to take care of you!! One day you wake up and put your pants on and Mother of pearl they don’t fit. I wear gym clothes 80% of the time this past January when I went to put on my dress pants from August, boy was I in for a big surprise. So.. I get I understand when you just look at your body and you are like how the HELL DID I GET HERE!!  My hope is that my blog provides answers as well as solutions.

I just joined a 30 day blog challenge and over the next 30 days I’m going to not only challenge myself in the gym, but I’m going to challenge myself by writing a blog post for the next 30 days.

Thank you in advance for joining me on my adventure. Who knows where it will lead?

joinsblogchallenge125x125 Why Does This Blog Exist?