Eating Habits that Sabotage Your Weight Loss

One of the biggest myths about dieting and weight loss is that it’s a temporary solution. When you set out to lose weight by changing your diet, that should be something thatWoman Tempted by Slice of Cake you adopt permanently or, over time, you’re simply going to see the same problems begin to arise all over again. However, just making those changes might not be enough to keep the weight off because, as creatures of habit (and being prone to take the easy route) there are easy ways to slip and sabotage all of your hard work. Here’s some quick things you should be looking out for that could bring your weight loss progress to a screeching halt.

  1. Falling back into old habits. Let’s start off by coming right out and saying that nobody’s perfect. We make mistakes, it’s all part of being a human being and that goes double for weight loss. Whether it’s a quick unhealthy snack or leaning on some comfort food during a stressful time this kind of eating can be damaging to your weight loss goals. That’s not to say that slipping occasionally or allowing yourself a few treats every once in a while is bad. Just the opposite, unless your dietary restrictions are for medical reasons an occasional treat can help stick with your healthy in the long run. Let’s be honest, willpower can only take you so far. This is why I encourage all of my clients to have 2 treat meals built into their plans. This keeps them from losing their stuff and going on a bender. If you feel like you’re slipping a little more often than you’d like then try keeping a food diary and at the end of the week look at everything you’ve eaten. It doesn’t need to be fancy. A food journal is very telling and can help you see where you maybe over doing it.
  1. “Healthy” substitutions.  A huge mistake that a lot of people make, especially if they’re new to dieting and weight loss, is trying to go for a healthy food choice over an unhealthy one that can be just as bad for you as what you’re switching out. One thing in particular is switching out fruit juice for sugary drinks like soda. We’ve been told all our lives that fruit is healthy, but if you’re not selective in your choices you could just be pumping yourself full of unhealthy sugars. Opt instead for something hydrating and equally delicious like herbal teas or (responsibly) flavored water. There plenty of “faux” health foods that make you think it’s better than the real thing. Here are a few examples.
  1. Twelve of one, dozen of the other.  A big part of maintaining healthy weight loss is making sure you portion your foods properly. The problem with that is that the reigning mentality when it comes to food is, generally, that more is better. When setting new portions you should try to avoid the pitfall of eating too much. Although it may be healthy we still want to make sure that you aren’t over eating.

If you have struggled with losing weight and are tried of counting steps, points and everything else. I encourage you to learn more about my Lean and Sexy program. During our time together I will teach you how to:

  • bust through stalled weight loss
  • time management
  • how to eat without feeling deprived
  • how to tame your cravings
  • and how to live a healthy overall life

To get on the waiting list for more information click here. Program starts again on Monday, May 24th.


6 Sweet Steps to Stop Those Sugar Cravings

If you are absolutely unsuccessful in steering clear of the wonderfully sweet taste of sugar, you shouldn’t feel bad. That is because your brain is hardwired to demand, crave Golden granulated, light muscovado and dark muscovado sugarand beg for sugary tasting sweets and treats. Take the 7 steps below and you can find yourself crushing those sugar cravings once and for all, in spite of your natural desire.

  1. Eat Breakfast
    Several studies have shown that those people who eat a healthy breakfast crave less sugars, sweets and unhealthy treats during the day. And when you combine this tip with number 2 below, you will be even more successful in controlling those sugar cravings. You should be eating breakfast within 30-60 minutes of waking up. Sorry coffee doesn’t cut it for breakfast. I love the stuff, but you need more than to get your body fueled.
  2. Get Protein With Every Snack or Meal
    The smartest way to eat is to have 5 or 6 meals and snacks spread out across your day. And every time you eat you should include protein, whether you are sitting down to a regular meal or just enjoying a quick snack. Protein helps stabilize your blood sugar, and you suffer less sugar cravings. When I say protein, it’s more than just string cheese. I’m talking a lean protein either animal or plant base. You should pair that with a veggie and you will be filled for hours.
  3. Team Up With a Partner
    Any big change in your life is made easier when you have a like-minded individual along the ride. You probably know someone else that has sugar cravings just like you. Get them involved as a partner, and you can help each other beat your unhealthy sugar habits.
  4. Try to Forget About Weight Loss
    You are going to naturally lose unhealthy weight and fat when you begin to control your sugar cravings. However, this should not be your mindset. Focus mentally on your sugar addiction only. Your brain works at its natural best when it directs all of its mental energy on one task at a time. Once you have a healthy relationship with sugar, then you can worry about any extra weight loss you want to attempt. Our minds are a powerful thing. Once we learn to harness it BOOM that’s when the magic happens.
  5. Cut Yourself Some Slack
    Own your business, you are probably going to succumb to your sugar addiction several times when you are attempting to control your cravings. Do not beat yourself up mentally. Just start over, it’s not about willpower and determination. Let’s be honest — willpower sucks — it’s about consistency not constantly. Accept that you will slip up but eventually your slips up will be few and far between.
  6. Dump the Artificial Sweeteners
    Foods and drinks with the “low sugar” or “sugar-free” often use aspartame, Nutrasweet, Splenda or some other artificial sweetener to replace sugar. A revealing study from the University of Texas Health Science Center in San Antonio showed that a single can of diet soda causes your risk for obesity to go up 41%. Contrary to popular belief, these so called diet foods can actually cause a sugar craving.

Want to learn even more? Check out my free cravings report where I go into greater detail.


When You Look In The Mirror What Do You See?

Kim Barnes Jeffferson  TrifitnesssThis post is inspired by two women I overheard in the bathroom. They were looking in the mirror and picking apart their bodies. It got me thinking, how many other women do the same thing? How many women even look in the mirror? How many look and are inspired vs. disgusted by what they see?

For nine years I was a fitness competitor. This meant everything I put in my mouth, was weighed and measured. I worked out like it was my job.

The picture to the right is me, just before I stopped competing. Now some of you are like I’d do anything for the physique a like that.  That physique took hard work and dedication. I wasn’t having much fun. I used to look in the mirror and scrutinized everything. No matter how hard I worked, I wasn’t working hard enough, I always felt someone else was working hard than me. Here’s my secret if you talked to me during that time period, I would have sounded so sane, but my mindset was a hot mess!!

When I stopped competing it was a tough road for me as I wasn’t sure anymore how to workout without a physique goal. People go to the gym all the time what where their goals? How do they motivate themselves to hit the gym and hit with conviction?

I’ve been athletic my entire life and that left me with a number of injuries, now that I didn’t have a show  to get ready for, I had the time to work on my injuries and rehab the correct way. This also gave me something to work towards other than my physique. This was also the first time in my life I started to incorporate an actual rest day. A day that I didn’t workout. What a concept!!

I didn’t realize how that decision would dramatically change my mindset. For the first time it was NOT about my physique it was about what my body could do. Fast forward to, today, my goals have changed dramatically. Now when I workout, it’s not to make sure you see every muscle I have, it’s about how can I be fit for the rest of my life and how can I maximize my time in the gym. I workout anywhere from 30-45 minutes 4-5 times/week. My workouts are all about making me stronger. (Pic below is of me today) I’m not as lean as I used to be but I enjoy my workouts now and do like what I see in the mirror. My mirror image fuels and inspires me to continue to work hard.  I say wow, my  legs just PR’d a dead lift! Those crazy, bigger, faster, stronger conversations don’t happen any more. I look at my body as STRONG!

When you look in the mirror, what’s your conversation?



Fitober Fest 2014

It’s back!! Last year we took a healthy stroll through October and we are going to do it again.

Join the 30 Day FitOber Fest Challenge to create healthy habits.

Star2 100PercentFree 30 Day FitOber Fest

The aim of this challenge is to inspire you to build healthy habits that can fit into YOURS and YOUR families lifestyle. It’s free to join and at the end of the 30 days my goal is that you have a healthy living plan you that will help you to lose weight, feel great and look fabulous.  Drawing on healthy topics and insights from various fitness sources you’ll have access to fitness tips, recipes, workouts and knowledge to apply to your new healthy lifestyle.


Want to join in the fun this year?? Just click the link.  Starting on Wednesday, October 1st you’ll receive a daily email

Fitober Fest 2014


FitOber Fest 2014

  1. No purchase necessary.

  2. You do need to link to this page, tweet or Facebook each daily challenge. How else will I know you are participating.

  3. Plus — fitness is a team sport. By posting you will get support not only from me, but others who are taking the challenge.

  4. You will have a private Facebook group to share your insights, questions and ahas.

  5. FitOber Fest runs from October 1st – October 31st


What Are The 5 Things To Look For In A Protein Bar?

There are so many bars out there. I hear from clients all the time, what are the best bars to eat. IsaLean-Chocolate-Cream-Crisp_300x260

That’s really a tough question because most bars are nutritionally unbalanced. They may have a huge amount of one nutrient and a little of others to really qualify as a “meal replacement”. They also tend to have artificial sweeteners, flavors and coloring.

So yes, choosing a meal replacement bar can be overwhelming.

  1. Low-glycemic –  gives you a steady source of  energy and keep you feeling fuller longer.
  2. Whey protein – whey keeps you feeling fuller longer and has shown to help increase lean muscle.
  3. Maximum nutrition, minimum calories –a healthy meal replacement bar should contain around 200 to 300 calories. Make sure your bar is balanced as you will see some bars are high in one nutrient and low in others, you want them to all to be relatively equal to be considered a meal replacement. Some bars are too high in calories while others are too low.
  4. Satiety – Help you fill full longer. They are also very portable, I leave a few in my glovebox and your purse so I always have something in case I’m out running errands.
  5. Quality – Not all health bars deliver what they claim to have in them. It’s possible for their nutritional content to be off—by as much as 15 percent! That could mean extra calories you don’t realize you’re getting, usually from fat and sugar.

One of my favorite bars is the Isalean. I’m addicted to Lemon (tastes like a lemon square), Oatmeal Raisin and I hate raisins LOL and Casehw Carmel — yummy!!

Do you have a bar, you’d like an opinion on? Leave a comment below and I’ll take a look and give you feedback.


3 Reasons To Join a Weight Loss Group

Starting a weight loss journey is the easy part.  You are fired up with the intention of getting healthy and losing weight.  The hard part is continuing on with the journey until you reach your summer fitness challenge weight loss goal.  A great way to help keep you motivated is to join a weight loss group. Here are some great reasons why you should seek out a group to help you stick with your goal.

  1. Stay Positive with The Support Of Others — if you know that you find it hard to go to the gym on a regular basis or if you find it difficult to fight the temptation of a cookie, then being able to talk to others could help you to stay focused on your health and diet. If you know that there is a group of people who are there cheering you on, you do not want to disappoint them. They can help you see how well you have been doing and how unnecessary it is to go back to your old habits.  A support group will be there for you to celebrate the highs when you hit your weight loss milestones. They will also be there to build up your spirits if you happen to falter at some point.

A weight loss support group will be there to celebrate highs and pump you up through the lows.

Tweet: A weight loss support group will be there to celebrate highs and pump you up through the lows. #getfitnow #leanandsexy

  1. Other People Know Exactly What You Are Going Through — sure you have friends and significant others who mean well, but some times they don’t really understand what you are going through. They might not understand how hard it is to change your eating habits or to stick to a regular exercise plan.  By joining a weight loss group you will find members who have similar hopes and dreams to you. They know exactly how difficult it is to make changes to the way you live your life.

    Members of a weight loss group will know exactly what you are going through and will be able to empathize with you. 

    They will be able to share their own stories and their own coping strategies, which could help you when you are finding things hard to deal with.

  2. Make New Friends — Joining a weight loss group is a great way to meet like minded people.  Tweet: Joining a weight loss group is a great way to meet like minded people. #getfitnow #loseweight #leanandsexy You will all have one thing in common at the beginning. This will be the desire to get healthy and lose weight.  The more time you spend with these people, the more opportunity you will have to find out other things you have in common.  This could ultimately lead to really strong and meaningful relationships.

Starting a weight loss journey can be made a whole lot easier if you surround yourself with people who can help you to stick to your goals. Tweet: surround yourself with people who can help you to stick to your goals. #getfitnow #loseweigthnow #leanandsexy I just started a new group Lean and Sexy. The program starts on Monday, September 1st.  For more information about this group weight loss program, click here. Lean and Sexy may just be the group you need.




What’s The Best Exercise The Lose Weight?

Most people ask me that question and I answer the same way. What do you like to do? Because if you like to do it, you’ll be more likely to stick with it. It could be something that you will doweb_bentoverrow the short-term or long-term, but you shouldn’t look at it as a chore.

Choosing Something You Love Tweet this
If you choose a form of exercise that you love, you will not think of it as a form of torture or something that you are being forced to do.  Instead, you can look forward to the event and put even more effort into it.

A great example is if you love to dance.  Find out about classes in your area and commit to going each week.  It doesn’t really matter what form of dance you choose.  The most important factor is that you are getting involved in an activity where you are burning off calories.

If you are going from a completely sedentary lifestyle and you start attending two or three dance sessions per week, you will notice a difference in your health and energy levels in no time at all.  The weight will fall off slowly but surely.
Try your best to pick dances that require a little effort on your part.  Something that will get your heart beating a little faster is perfect. This means that your body will be actively burning off energy.

If you are a little shy about venturing out in public, you can still get your exercise done through dance. There are plenty of dance and fitness DVDs that you can choose from. You can order a set of DVDs, which are graded at different levels, so they are suitable for absolute beginners as well as people who have danced before.

Set a date on your weekly schedule to put the DVD on and dance along with the instructors.  Xbox, Wii and Playstation all have dance videos you can use as well.

These are all great options if you like the idea of dancing but can’t find suitable dance classes in your area. These are also excellent if you do not want to or can not leave home at the moment.

Choose an Exercise You Can Get Used To
Sometimes you have to face the fact that exercise might not be fun but it is good for you. If this is the case for you, then pick something and do it for a short space of time. For example, make up your mind to go for a short walk. Go for just ten minutes. Do this 2 or 3 times in the week. Then increase the time to 15 minute sessions.  Over the next few weeks, start to increase the time that you are out until you are walking for at least 40 minutes each time.

What you are trying to do is to create a habit.  The more you can get used to doing something, the easier it will be to carry on doing it.  To get a better workout, you can add hand weights to your walk or you can increase your speed.

Instead of walking, you could try this with cycling or jogging or going to the gym.  If you can get used to a regular routine, you will be able to see the benefits after a while.

Hook up with a friend. When you find something you like invite a friend, this way it becomes an appointment and you are less likely to skip it.

Do you have any other suggestions for how a beginner can get started?


Will You Go For It?

What is your burning desire?

What is the one thing that keeps coming up that you say I wish or someday?

When are you going to take action?

When will you go for it?

For me this year has been about going for it. Not playing small. I’m kicking some tushy and taking names on some goals that have been hanging around far to long!!

Listen to my latest video blog where about about your burning desire.

Want to get started. Check out my 30 day fitness sprint challenge. Click here


We Have To Start Somewhere!

I have always been interested in fitness, but my fitness journey really started in January 2002. My husband and I had just gotten married and he’s family has a history or heaallinrt disease and high blood pressure. I told him I didn’t want him to die on me, so we going to give each other a personal training for Christmas.

Enter Mike D. This man CHANGED the trajectory of my life. We met with him every Saturday at 7am for 6 months. During that time I lost 25 pounds and my husband lost 40 pounds.  From the first meeting with Mike, Philip (my husband) and I were ALL IN! That day we went home and throw out all the crap and the “healthy” crap.

Boy, was it a wake up call to lose my cheese and crackers and my pasta. I thought I’d miss it but looking back I had to go cold turkey.

During this time the gym had a weight loss contest. It was based on body comp change and I won.  It was at this time Mike who was a former bodybuilder suggested I think about competing. At this time, I had NO CLUE about competing. I didn’t even know what it was all about. He told me go buy an Oxygen magazine and get back to him.  I flipped through and thought this is not for me. I’m was not a “girlie” girl.


17 weeks later



Fast forward 2004, the Red Sox win their first world series. My motto became if the Red Sox can win a World Series anything is possible. I sought out a competition coach and I competed for 9 years.

During this time, what was a hobby turned into a full blown passion. I wanted to be the Mike D. for other people.

You can only imagine what it feels like when you are able to set a goal that you thought was impossible and achieve it.

I wanted to help others feel the same way that I did. Nothing gives me more satisfaction than seeing others achieve their goals.

I started part time in fitness in 2006 and made the transition to full time fitness in 2010.

I can’t imagine my life without fitness and I hope that I can inspire my clients that we Mike inspired me.

Do you have a fitness story? I’d love to hear about your journey. Leave me a comment below.



{ 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.sushi

  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
Guacamole — watch your portions
Skip the chips, beans and rice  — sorry

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

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

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