Exercise and Weight Loss

When it comes down to weight loss, healthy eating is key, however, exercise is also an important factor. As well as helping to burn fat and lose weight, exercise can be a great way to socialise, meet new people, relieve stress and boost your mood while increasing fitness and getting stronger – it should be a reward for what your body can do, not a punishment for eating too much or trying to burn excessive amounts of calories.

If you’re a beginner, going to the gym can be daunting. There’s lots of equipment that you may not be familiar with and it can be intimidating when regular gym goers are there and look as though they know exactly what they’re doing. Don’t worry, everyone gets nervous but we all start somewhere, even the lean, muscular pros were beginners at some point so don’t let this put you off. Anyway, 99% of the time, people are too busy concentrating on themselves to worry about what others are doing so don’t be afraid to try something new in the gym and if you don’t know how to use a piece of equipment – just ask someone.

However, don’t go to the gym because you feel like you have to – If you don’t want to spend an hour on the treadmill, then don’t do it, find something you enjoy instead! This could be walking, cycling, swimming, dancing, weight lifting, boxing, yoga, anything – if you’re moving then you’re exercising! Also, finding something you enjoy makes it so much easier to become part of your lifestyle and therefore makes you far more likely to continue with it in the long term.

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Don’t over complicate things, you don’t need to do hours and hours of work to see results. Start off small and build up gradually, even just by increasing your steps and going for a walk can help to get those calories burning. For example, walking 10,000 steps per day can help to burn 400-500 calories which equates to 1lb weight loss over the week – so don’t underestimate reaching your daily steps.

Even a 30 minute workout can get your heart rate up and burn fat. If you still aren’t quite sure about going to the gym you can create your own circuit at home in your pajamas with no equipment by combining a mix high energy movements such as burpees, squats, sprinting on the spot, lunges, star jumps, press ups, etc. Try doing each exercise for 30 seconds and having 15 seconds rest before the next move, complete as many rounds as possible in 30 minutes = workout done! Once you’re feeling more confident with these circuits, you can then add kettle bells, dumbells and barbells to get your heart rate up even more!

2 years ago when I first began losing weight, I would go for lots of walks. At the time I felt a little self-concious in the gym and was more comfortable to focus on my steps and I loved it, I looked forward to going for a walk and I almost had a competition with myself to beat the previous day’s steps. I also added cycling and swimming into my exercise routines and I did some basic home exercise DVDs. Now, 2 years on and leading a more active lifestyle, I really enjoy weight training in the gym along with some some cardio circuit training (and the occasional crossfit workout challenge if I’m feeling particular energetic!). Exercise has become a huge part of my life, I make sure to move my body everyday, if I’m having a rest day from the weights I will still aim to reach my steps to stay active. I love the physical results achieved from exercise, but also the psychological results are huge too – the feeling of completing a really tough workout is very rewarding, particularly when thinking about what I can do now that I couldn’t do 2 years ago or even a few months ago.
TIP: Write down your workouts so you can look back in a few weeks/months and see your improvements.

Motivation

If you are struggling with motivation to exercise, try something new, for example try a new class like Zumba or Clubbercise or perhaps try joining a new group/fitness centre. Try getting a workout partner to go running with or even buy some new gym clothes – my colour coordinated outfits definitely motivate me to go to the gym!

Additionally, if you are still struggling in the gym with your workouts or if you are just unsure of what to do in the gym, I would suggest trying a personal trainer. Having a personal trainer gives you the opportunity to step out of your comfort zone and try lots of new things which really helps to improve confidence.

Why I would recommend personal training:

  • Gives you an extra push in your workouts
  • Educates you about how to get the most out of your workouts
  • More likely to work harder with someone guiding you than you are on your own
  • Likely to try new things in the gym that you wouldn’t have tried on your own
  • Helps to reach your fitness goals
  • Meet new people and form friendships

Remember…

Don’t compare yourself to others, some people may enjoy a 10k run but for someone else, it could be the world’s worst nightmare! We all have different preferences and fitness levels, focus on doing what is best for you and your goals and have fun while getting fit!

For workout ideas and inspiration follow my Instagram page here.
You can also find me on Facebook here.

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Follow my 100lb weight loss journey on Instagram @healthyfit_chloe

Training with ShapeU: My Personal Training Experience.

In May 2015 weighing 250lb, I decided it was time to lose weight. From May 2015 to March 2016 I lost 5 stone (70lb) in weight and felt amazing! I continued to try and lose more weight, however, due to my busy lifestyle at the time – I was finishing University so I was writing a dissertation, sitting several exams, celebrated the end of Uni and went on holiday – I found it difficult to lose any more weight and I reached a plateau which hindered my motivation.

I decided I needed an extra push, I felt like I had achieved all I could on my own and I needed a new challenge, something to push me out of my comfort zone and really test my limits. I had done some previous research on personal training and I had often thought about getting a personal trainer but I finally decided to take on the challenge. I found Sophie online when I was searching for personal trainers in Nuneaton and came accross ShapeU Personal Training. We met for a trial session where she introduced me to one of her leg sessions (Sophie is well known for her killer leg sessions!) and straight away I knew personal training with her would something I would enjoy. I signed up to a 12 week transformation plan in September 2016 in the run up to my Gradutation ceremony. The plan included 2-3 training sessions a week and a weekly meal plan which was a great insight into nutrition and helped me to understand the types of food I should be eating – this was particularly good as people often think they need to eat very little to lose weight but I actually ate more than I had previously done and it was all amazing food!

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Before training with Sophie, the only experience I had with using weights were using 5kg dumbbells at home in the front room doing exercise DVD’s. I didn’t really have the confidence to use weights in the gym as I didn’t want to look silly if I did something wrong. Additionally I didn’t really push myself enough in my workouts, despite me thinking I was working hard, so when I started training with Sophie I learned how to get the most out of my workouts and now I can write a full training plan for all of my workouts and I feel confident in everything I do in the gym.

My 12 week transformation came to an end on 24th November and it was great to see the results. In the 12 weeks training with Sophie I lost 14lb and a total of 10.5 inches from my body:

Waist – 2 inches
Hips – 2 inches
Thighs – 2 inches
bust – 4 inches
arms – 0.5 inches

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12 week progress (September 2016 before weight training – November 2016 12 weeks into training)

After the 12 weeks was over, I continued to train with Sophie at least once a week, sometimes twice and we’ve now been training together for almost 1 year.

Training with ShapeU has been a great experience; I’ve met so many likeminded people and had the opportunity to attend fitness events and days out with the team which is so much fun. It’s such a great atmosphere to be training with others and it’s a big motivator to continue in your own fitness journey when you’re surrounded with other inspiring people.

Since training with Sophie I have become so much more confident in my own abilities and I have overcome several fears. For example, I used to be afraid of box jumps and I struggled to manage to do even one (it really isn’t that scary but something in my head seemed to stop me jumping onto the box) but with Sophie’s continuous guidance and encouragement I overcame that struggle and I now incorporate them into my own workouts without any fuss and actually enjoy them!

It will soon be coming up to 1 year training with Sophie and I feel like I have learned so much about weight training, fitness and nutrition. I’m really glad I introduced weights into my exercise routine as it has opened up a completely new way of training which I enjoy and has really made an improvement in my weight loss and overall fitness levels. I feel strong and confident and I love it!

In 10 months of training with Sophie I have lost a total of 18.5 inches from my body and further loss of 30lb taking my overall weight loss to 100lb.

Waist – 4.5 inches
Hips – 4.5 inches
Thighs – 3 inches
bust – 6 inches
arms – 0.5 inches

 

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10 month progress (September 2016 – July 2017)

Why I would recommend personal training:

  • Gives you an extra push in your workouts
  • Helps to stay on track
  • More likely to work harder with someone guiding you than you are on your own
  • Likely to try new things in the gym that you wouldn’t have tried on your own
  • Helps to reach your fitness goals
  • Meet new people and form friendships

You can see more of my fitness journey on Instagram @healthyfit_chloe. You can also follow Sophie here and find out more about Shape U Personal Training here.

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Instagram: @healthyfit_chloe 100lb weight loss

100lb weight loss: How did I really do it?

How did I do it?

Since May 2015 I have lost 100lb naturally (7 stone 2lb/45kg). I have not had any weight loss surgery, taken any ‘magic’ pills or shortcuts, I have lost all of my weight by following a healthy balanced lifestyle consisting of lots of healthy food and plenty of exercise. I count calories and log all of my meals in a food diary to ensure I am in a calorie deficit over the week (meaning that I make sure to burn more calories than I consume, allowing my body to be burning fat resulting in weight loss).

As well as leading a healthy lifestyle in terms of food and exercise, I also firmly believe that a healthy mind is just as important. Even 2 years ago weighing 250lb, I believed in myself. I knew I wanted to lose weight and I knew I could do it! Having self belief makes you far more likely to stick to your plan and achieve your goal. Additionally, having the ability to pick yourself up after a bad day is important, as an emotional eater myself, I understand the temptation of going home after a bad day to binge eat in order to feel better, however this is a temporary solution with both mental and psychical damages in the long term.

This journey was not easy so I won’t position it as all fun and smiles. In two years I have faced many challenges, had several setbacks, laughed and cried (sometimes all in one day!) Some of which I will explain throughout this blog.

What do I mean by balance?
I’ve mentioned before in other blogs and on Instagram that I follow an 80/20% lifestyle and I always have done since the beginning, this means that for 80% of the week I eat healthy and for 20% I enjoy a treat. This works for me as I still like to enjoy meals out and sweet treats and lets be honest we can’t be 100% all year round.

What balance looked like for me 2 years ago when I started losing weight:
Saturday was my weigh day (at home) and also treat day so I ate whatever I wanted on Saturday evenings (literally anything I fancied) sometimes a meal out but usually a takeaway pizza, bottle of wine and a bar of chocolate and I wouldn’t log it or feel guilty. I’d make sure to get straight back on plan on Sunday morning or occasionally I would sometimes have a small treat on Sunday night like leftover chocolate from Saturday or tea and biscuits. From Monday I would then be 100% on plan for the duration of the week. One night of eating a lot of food didn’t ruin my progress as long as I didn’t continue to over indulge for the next few days and I ensured that I was in a calorie deficit for the rest of the week.

What balance looks like for me now:
I still follow an 80% 20% lifestyle but I am more strict with food (mostly because I have been good in the lead up to my holiday but also because I’m trying not to use food as a reward so I’m having less cheat meals). However, these days I don’t plan my cheat meals so much, I just have them when I fancy them usually every few weeks or so dependent on my social plans. I try to opt for ‘clean’ cheat meals where possible such as homemade burgers or protein pizza, then I save my remaining calories for puddings such as pancakes, protein bars, protein cookies or homemade protein ice cream.

Even now I am quite flexible – If I over eat on my calories on a meal or treat, I will simply adjust my calories accordingly, for example I won’t eat the snack I had planned for later on in the day or I will eat less the following day to balance out my calories.

I currently track macronutrients (macros) to monitor my daily food intake which means that I try to stick to a set amount of carbs, fat and protein each day. I have been eating around 1600-1700 calories, 180g carbs, 50g fat, 150g protein and I aim to burn 500+ calories a day – meaning that I’m in a calorie deficit. My exercise routine is based on 5 weight training sessions per week, daily walks to reach my steps and 3-4 short cardio sessions a week (e.g. 15-20 minutes of interval sprints on treadmill 30 seconds sprint 30 second rest at the side). Find out more about macros including how to set your own by clicking here.

Now I have reached my overall weight loss goal, my next goal is fitness, muscle building and strength so I will be increasing my calorie intake and reviewing my general food and exercise plan in order to reach my next goal.

Why I don’t like ‘diets’

I hate the word diet! To me, a diet gives the impression of a short term fix, possibly before a holiday or other occasion when people want to feel good before going away. While a quick-fix diet may provide you with a quick weight loss in a short amount of time, it’s likely that all the weight lost will be gained very easily and very quickly. A diet also has a negative stigma attached to it, for example I often hear people say ‘I can’t have that I’m on a diet’, or ‘I have to eat salad because I’m on a diet’ restriction or banning of your favourite foods can lead to a relapse and binge eating. My advice is eat healthy, get active, drink water and enjoy your favourite treats in moderation – again going back to the 80/20 view – so eat your veggies and protein but if you want a cookie, have it!

My biggest obstacles and how I overcame them

As I mentioned above, a weight loss/fitness journey is not easy. I’ve had several challenges to face and it really is a complete mental battle. That being said, it’s how you approach these challenges and overcome them that is important. I’ve listed below the biggest challenges I have faced over the last 2 years and my ways of overcoming them.

1) Binge eating

I previously had a very bad relationship with food. I could eat a pack of biscuits, large bag or block of chocolate, large bag of crisps all in one sitting just as a snack and I would often secretly eat in private (looking back, I’m not even sure why I did this). This was the biggest factor for me in my drastic weight gain throughout my teens and when I decided to lose weight I knew the binging had to stop. Even in the early stages of weight loss I had episodes of binges, often when I would be having a ‘cheat night’, for example I would have a pizza for my cheat meal sometimes with a side of fries and garlic bread, but then I would ‘need’ something sweet afterwards so would often have a bar of sharing chocolate then raid the cupboards because I thought ‘I’ve started eating now I may as well continue’. This is still something I am working on, even today, however it is a lot more under control now and I manage it with positive thinking and self belief.
Overcoming binging:

  1.  Move on – the worst thing to do is dwell on what happened and overthink about the situation, it’s already in the past so move on and leave it behind you.
  2. Drink water – stay hydrated the following day by ensuring you drink plenty of water, this can also help to reduce psychical hunger and reduce the chance of further binging.
  3. Be kind to yourself – you’ve had a binge but that’s ok, it was one day, it doesn’t define you and it won’t hold you back. Tell yourself you can overcome it because you are strong and do not put yourself down or punish yourself.
  4. Focus on getting through that day – don’t worry about tomorrow or the next day or next week. Think about that day only and do this daily.

2) Thinking ahead too much

2 years ago at a weight of 250lbs I desperately wanted to be thin as soon as possible. Realistically, weight loss takes a long time as it is a journey not a race, however, being overweight was tough and as soon as I decided to lose weight, I wanted to lose it immediately. I originally had set an overall goal of 66lb to lose, but I didn’t set a time limit, the time will pass anyway so I thought I may as well work hard and reach my goal despite how long it would take. The process can’t be rushed and sometimes the longer it takes isn’t necessarily a bad thing, it helped me to learn a lot about myself including my ability to pick myself up and keep fighting through the tough times.

3) Working in an office

Working in an office means I am often surrounded by cakes, biscuits, sweets and other tempting goodies. Sometimes I will have a small treat but most of the time I resist and stay on track. What I find most difficult about this is the comments I receive from others. For example, if they notice I haven’t eaten a treat they will say ‘Chloe why haven’t you had one?’, there is almost peer pressure to eat something just because everyone else is (which sounds crazy but it’s true!) Don’t fall into the trap of eating something for the sake of it or due to peer pressure, if you don’t want it then don’t eat it – in 5 minutes other people won’t even remember if you have eaten their cake or not! Another tip which I find useful is to say ‘no thanks I don’t eat that’ rather than ‘I can’t eat that’ which implies you’re not allowed or your restricted, saying ‘I don’t’ implies that you are in control.

4) Social life

Life is constantly moving and we are all busy – this can sometimes be an issue if you’re trying to lose a few pounds however you can’t sit inside all day every day avoiding the outside world! You can still lose weight and have a social life. At the start of my weight loss I still went out for meals, drinks, parties etc, I just monitored what I ate and adjusted the days calories accordingly. 2 years on, I don’t have meals out as much, however if I do I will opt for high protein low carb meals such as a chicken salad, fish and veg, etc and drink water. Sadly I have lost touch with several people throughout this process as I don’t spend all my weekends in pubs/bars/clubs anymore, I don’t go out for meals as much and I will spend most evenings in the gym because I enjoy it. Other people may not understand your goal and therefore might not appear as supportive as you would like them to, don’t let this stop you from doing what you want to do. If you want to go to the gym rather than go out for a meal, your friends will understand, at the same time don’t give up your social life to lose a couple of pounds, life is all about balance.

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My biggest tips for weight loss

  • Don’t over complicate things – weight loss and fitness is a process, but there isn’t really a right or wrong way to do it – it’s a personal journey and it’s about finding what does and doesn’t work for you
  • Be consistent – I didn’t lose 100lb in a week, it takes time, work hard and be patient and the results will come
  • This is about being healthy not ‘skinny’ – I do not agree with detoxing, juice diets, low calorie plans etc (believe me I have tried them all in the past and they don’t work), this is about fuelling your body right in a healthy way to lose weight safely and naturally
  • Don’t compare yourself to others – all of our bodies are different, some people can lose 4lb a week, some will lose 1lb. Focus on your own journey, every pound adds up.
  • Don’t rely on the scales – our weight fluctuates daily therefore the scales can read heavier but it’s unlikely that you would have gained weight. Use other methods such as before photos to use in 4, 6 or 8 weeks time to see the changes that the scale won’t show. Additionally, a pair of jeans is also a good way to measure weight loss – try to listen to your body and the way you feel rather than relying on what the scales are showing
  • Write yourself a plan – set a plan for the week for your meals each day and your exercise plans, this way you’re fully prepared for each day
  • Set small goals – even weekly goals are useful and can help to push yourself and continually improve. This could be to do with weight loss or non scale related such as improvements in the gym, feeling more confident, etc.
  • Reward yourself – I always reward myself for reaching my goals, this is a big motivator and keeps me on track to reach the next ones. It could be a new pair of trainers or a new outfit etc, be careful using food as a reward, as much as I believe in treating yourself, you don’t want to celebrate losing 1lb by overeating.
  • Be positive – this also helps to stay motivated! (read my tips on staying motivated on another blog – Motivation: Positivity is Key)
  • Don’t give up – it can be hard, you might get disheartened if you don’t feel any different, you might want to give up and go back to old habits, but stop, take a breath, remind yourself why you want this AND KEEP GOING!

I hope this is useful if you’re just starting your weightloss journey or if you just wanted some insight in general. Find out more tips, healthy recipes and workouts on my Instagram @healthyfit_chloe

Super Easy Apple/Cinnamon Infused Water Recipe!

 

 

#2blog 579 (1) to be finished brwn eyes       I recently tried this from the local grocery store.  I thought to myself,  “I could give this a  try at home!” I kept the bottles and though I have never done this, I thought it might be fun.  🙂

If you’ve never tried to make infused water, it’s super easy and quick to make….AND it wasn’t expensive, and it does taste great!.

 

First you need a bottle. Or of course a pitcher.  I used the bottle I got from the supermarket. I just washed it out, and saved it. I knew I loved the flavor, but wanted to start small to try it myself.

 

#1.  Apple

(any kind of your choosing. I used an organic Fuji.  I know organic can cost a little more but I try to get organic when it comes to certain things.  Apples are one.  After researching a while back for a blog post about pesticides, trust me, apples is one fruit to try to buy organic.

 

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2.  Cinnamon Sticks:  Now, you’ll find cinnamon sticks in the baking isle of the grocery store.  They might be a little tough to find.  The are whole as you can see here below.

 

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#3.   A Pitcher Or Container Of Some Kind.

I used the plastic water bottle the water I bought, came in. I wasn’t sure how mine would come out and I wanted to use the bottle because I actually found them really nice!.

.

 

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I waited 24 hours to finish this post because I wanted to be able to say how long it took for it to start to taste like apples and cinnamon.  I would say a full 24 hours and you will taste both fruits.  To make it even better, I think next time I will use a sweeter apple.  This is GOOD , though I would like more apple flavor.  I thought that about the one I purchased as well.  it was So GOOD. that I am writing this post about it! ….But I can improve on it with a sweeter apple I think.  🙂

 

I hope you give this a shot.  It’s really easy and lots of fun.  I have some more ideas I will be trying as well!.  I may post them down the road if I think readers might like to see them! 🙂

 

 

 

 

Thanks so much for coming to the blog!  I really do appreciate it so much when you take time out of your day to read my latest or past posts.   🙂  I truly am appreciative for all the support!. Hey, don’t forget to leave a comment and let me know what you think of the post!.

If you do decide to try this recipe, Let me know how it comes out and what you maybe added or did differently!🙂

comment blog

 

I really would like to hear it!

I know motivation for any project or idea we may have, not just a health oriented one, can be a really tough thing to find and to keep. Sometimes someone else can help!.

This is Dan Gheesling.

He is an amazing Coach, Writer, Author, Speaker, Entrepreneur and realitytv winner, as well!.

#2DanInRedShirt

Dan, was also a Teacher and high-school football coach. (He still coaches football ).

Dan now is also a coach, helping others reach their dreams and goals!. It can be really tough sometimes to find that motivation, to reach our goals, and he knows that.

Dan is such a great motivating person. He truly knows how to motivate, and most importantly, how to help you keep that motivation going!.

Sometimes we need fresh new ideas and ways to reach our goals, another voice, another opinion.

dan-blog-coaching

You can check out the testimonials on Dan’s site from those who Dan has already helped reach their goals! Hear them tell their stories and give their opinion, of Dan as a personal Coach. Hear their personal stories on how Dan helped them reach their goals and how he can help you as well.

Dan’s latest book is about Leadership.

“Clean Your Own Mirror” (which he bases his lectures on). You can see this book… and all of Dan’s books on his website!. Read and get all the information about the presentations that Dan has given to Colleges and Universities all about how to put the lessons in his new book, on how to be a better leader, to work in your life. You can also SEE him at work, in videos right on his website!. 

Watching Dan give his presentations, you can see and feel the energy Dan brings to his work, and hear why, wherever Dan gives a presentation, everyone speaks so highly of him.

(Links to reach Dan Gheesling are below)

You can get all the information needed on Dan right here:

 

http://www.DanGheesling.com/speaking

http://www.DanGheesling.com

or you can tweet him at: https://twitter.com/DanGheesling

 

You can find me, at the following places !

https://twitter.com/ColleenFKelly

https://www.facebook.com/ColleenFKelly

http://instagram.com/colleenfkelly

My other blog as well!!

https://reachformorenow.wordpress.com/

Click the link above to see my other blog as well! Reach For More

 

 

 

 

Healthy And Super Easy Homemade Almond Butter Recipe!

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Almond butter is one of the easiest things you will EVER make in your life and trust me, one of the most delicious!.

When I got interested in making it, I really just wanted to make it pure.  No spices.  I really just wanted to stick to that pure almond butter taste, for the first try anyway, though I did really like the taste of the one I had just bought, which had a little molasses in it.  The sugar content was very low, only 3 grams and it had such a good flavor I decided to go with that. Besides it was such a slight taste it would still be that pure flavor, for me anyway.

Some recipes said to add oil if necessary, I didn’t want to do that really.  Though when I was making it, I was so excited to do it, got impatient and added 2 TBLS. along the way.  Later when I checked on a recipe, because it was taking so long to get to that consistency I knew to be almond butter, I looked up another recipe for more information,  and for a little advice.

I then saw one that said:

“If you think it isn’t working because it’s taking so long, keep going!.  It can take about 20 mins. of processing.”

I have a feeling they were right.   It just takes a bit of time for it to get to that thin, shiny consistency.  But I think it will without oil.  I can’t say exactly how long it took in total time the processor was on.  I pulsed it and had it on and off scraping the sides and adding the oil and molasses. So if you would rather not add the oil, give it some time, or just add a little and see how it goes from there.

 

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This recipe made one full jar 16 oz. plus about 1/2 cup extra.

 

My Recipe For Homemade Almond Butter

 

Ingredients

 

3 cups of raw almonds

 

2 TBLS. Oil      ( I used a canola oil)    I think this will be optional

 

Molasses        (I used about 1/3 of a cup in all )     I went by taste.

 

Kosher salt     I used about  1  TSP.     I went by taste.

(I used kosher salt, I use it at home, because it’s one of the lowest in sodium)

 

Directions:

Roast the almonds in a 350 degree oven for 15 to 20 minutes.  I used a regular cookie sheet, and parchment paper.  After they cool a bit, put them in a processor.   I used the metal dough blade to do it.  Mine looks like this.  I have my Mom’s processor which is slightly older, so yours might look a little different.

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 Toasting these nuts made the whole kitchen smell amazing! .

 

Once in the processor,  turn it on,  and let them go for a few minutes. After a few minutes, stop it and scrape down the sides.  Once the nuts are totally chopped you can start to add your salt, oil  (if desired),  and molasses, (or any spices you may choose, if any). 
Then turn it back on… and from here it’s just going to take time.  Remember, it WILL take about 15 – 20 mins. I would continue to turn it on and off and check.

 

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It filled a 16.oz jar with about 1.2 cup on the side as well.  (you can see the little white ramekin in the picture I used to hold the rest of the almond butter the jar would not hold. )

Everyone really loved it.  I’m going to make more this weekend! 🙂

I hope you try this recipe.  It’s so incredibly easy and simple, takes really all in all, little time!.   The only downside might be that all nuts are expensive today. But I figured it out and it cost about $2.00 more to make it than buying a jar in the store. I paid $8.00 for the jar I had. I thought, for the amount of fun I had doing this, planning it, and sharing it on instagram   https://www.instagram.com/p/BCv5WpgCmSw/?taken-by=colleenfkelly   and on Facebook,and most of all, I have almond butter that has no preservatives or additives in it and is homemade, that extra $2.00 was really worth it.    🙂

It tasted even better the next day!.

 

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 Thanks so much for coming to the blog!  I really do appreciate it so much when you take time out of your day to read my latest or past posts.   🙂  I truly am appreciative for all the support!. Hey, don’t forget to leave a comment and let me know what you think of the post!.

If you do decide to try this recipe, Let me know how it comes out and what you maybe added or did differently! 🙂

comment blog

 

I really would like to hear it!

I know motivation for any project or idea we may have, not just a health oriented one, can be a really tough thing to find and to keep. Sometimes someone else can help!.

This is Dan Gheesling.

He is an amazing Coach, Writer, Author, Speaker, Entrepreneur and realitytv winner, as well!.

#2DanInRedShirt

Dan, was also a Teacher and high-school football coach. (He still coaches football ).

Dan now is also a coach, helping others reach their dreams and goals!. It can be really tough sometimes to find that motivation, to reach our goals, and he knows that.

Dan is such a great motivating force. He truly knows how to motivate, and most importantly, how to help you keep that motivation going!.

Sometimes we need fresh new ideas and ways to reach our goals, another voice, another opinion.

dan-blog-coaching

You can check out the testimonials on Dan’s site from those who Dan has already helped reach their goals! Hear them tell their stories and give their opinion, of Dan as a personal Coach. Hear their personal stories on how Dan helped them reach their goals and how he can help you as well.

Dan’s latest book is about Leadership.

“Clean Your Own Mirror” (which he bases his lectures on). You can see this book… and all of Dan’s books on his website!. Read and get all the information about the presentations that Dan gives to Colleges and Universities all about how to put the lessons in his new book, on how to be a better leader, to work in your life. You can also SEE him at work, in videos right on his website!. 

Watching Dan give his presentations, you can see and feel the energy Dan brings to his work, and hear why, wherever Dan gives a presentation, everyone speaks so highly of him.

(Links to reach Dan Gheesling are below)

You can get all the information needed on Dan right here:

 

http://www.DanGheesling.com/speaking

http://www.DanGheesling.com

or you can tweet him at: https://twitter.com/DanGheesling

 

You can find me, at the following places !

https://twitter.com/ColleenFKelly

https://www.facebook.com/ColleenFKelly

http://instagram.com/colleenfkelly

My other blog as well!!

Click the link to see my other blog as well! “Reach For More

 

 

 

 

 

 

 

Healthy, Low-Cal, No-Bake Easy To Make Energy Balls!

EnergyBallsbloghelping#7.jpg

 

#2blog 579 (1) to be finished brwn eyes

 

 

 

 

 

I’ve been hearing and reading so much about energy balls lately and I really wanted to try them.

I tried a recipe from Dr Oz.   I liked them so much!.  The only problem I had with his, was calories.  His came out to be about 150 calories. To me that seemed way too much for a little energy ball.  I figure, it’s all in what your ingredients are and your amounts.

I decided to come up with my own recipe.  I’ve made them 3 times so far.  I plan on making more next weekend.  I wanted to share my recipe with everyone.  They came out great, and I can’t wait to try more variations, and they really are pretty good.  🙂  A couple of them can do the trick.  They are filling enough, and make a great healthy snack. Especially after working out.

 

The recipe is pretty simple, and takes about 45 mins. to 1 hour, from start to finish.

When I made it the first time I made one single batch.  (It made about 15 -20 energy balls) When I make them now I double the recipe.  Much like a cookie recipe, as my Mom taught me, you most likely need to double it because the a lot recipes don’t make exactly the amount it says it will.  Doubled, the recipe will make  about 30 – 35 energy balls.

 

Healthy and Really Simple, Energy Ball Recipe!

 

(It made about 15 -20 energy balls)

2  1/2  Cups of oatmeal   (uncooked dry, 1 minute oats)

1 level scoop of whey protein

1/2 cup ground chia and flax seed. (Hodgson Mill brand is what I used.  A mix of both and already ground!)

2 Tsp. cinnamon

1/4 Tsp. ground ginger

2 Tsp. vanilla

1/4 Cup of finely chopped, 66%  Bakers Chocolate

1/4 to 1/3  Cup almond butter  (then the rest Smucker’s creamy natural peanut butter making  1/2 cup, combined)

3/4 cup light vanilla soy milk

(1/3 Cup of toasted walnuts chopped very fine, for rolling.)

(The chocolate is optional, as are the walnuts for rolling.)

005

 

Instructions:

Put all the dry ingredients together in a big bowl.  Mix until well combined.  Then add the chocolate, and mix well again.

Add the peanut butter/almond butter mixture and then vanilla soy milk.  Mix with a large spoon.

PicMonkey CollageBlog recipe.png

As it becomes more moist you should be able to pinch the mixture and it should stick together, and then you can form it into 1 inch round balls.

As you make the balls, roll them in the walnuts.  (They may not stick perfectly, you can use a little pressure when rolling.  If you add a bit more milk the mixture will be more sticky and the nuts will stick better.  I added just a touch more milk the second time,  just a little, to keep the calories what I wanted them to be.

When you are finished making them just put them into an air tight type container.

I would say they should last up to 2 weeks in the fridge.  🙂

Calories: Approx. 100 calories per energy ball.

 

I hope you try them!.  Everyone in my family has really liked them!.

 

023.png

 

 

Thanks for coming to the blog!  I really do appreciate it so much when you take time out of your day to read my latest or past posts.   🙂  I truly am appreciative for all the support!. Hey, don’t forget to leave a comment and let me know what you think of the post!.

comment blog

 

I really would like to hear it!

I know motivation for any project or idea we may have, not just a health oriented one, can be a really tough thing to find and to keep. Sometimes someone else can help!.

This is Dan Gheesling.

He is an amazing Coach, Writer, Author, Speaker, Entrepreneur and realitytv winner, as well!.

#2DanInRedShirt

Dan, was also a Teacher and high-school football coach. (He still coaches football ).

Dan now is also a coach, helping others reach their dreams and goals!. It can be really tough sometimes to find that motivation, to reach our goals, and he knows that.

Dan is such a great motivating force. He truly knows how to motivate, and most importantly, how to help you keep that motivation going!.

Sometimes we need fresh new ideas and ways to reach our goals, another voice, another opinion.

dan-blog-coaching

You can check out the testimonials on Dan’s site from those who Dan has already helped reach their goals! Hear them tell their stories and give their opinion, of Dan as a personal Coach. Hear their personal stories on how Dan helped them reach their goals and how he can help you as well.

Dan’s latest book is about Leadership.

“Clean Your Own Mirror” (which he bases his lectures on). You can see this book… and all of Dan’s books on his website!. Read and get all the information about the presentations that Dan gives to Colleges and Universities all about how to put the lessons in his new book, on how to be a better leader, to work in your life. You can also SEE him at work, in videos right on his website!. 

Watching Dan give his presentations, you can see and feel the energy Dan brings to his work, and hear why, wherever Dan gives a presentation, everyone speaks so highly of him.

(Links to reach Dan Gheesling are below)

You can get all the information needed on Dan right here:

 

http://www.DanGheesling.com/speaking

http://www.DanGheesling.com

or you can tweet him at: https://twitter.com/DanGheesling

 

You can find me, at the following places !

https://twitter.com/ColleenFKelly

https://www.facebook.com/ColleenFKelly

http://instagram.com/colleenfkelly

My other blog as well!!

Click the link to see my other blog as well! “Reach For More

 

 

 

 

 

 

 

 

 

 

 

3 Things That Have Boosted My Workouts!

workoutBlogmotivation

#2blog 579 (1) to be finished brwn eyes

 

Motivation

That has to be one of THE biggest questions, one of the biggest problems we have when it comes our in health and fitness.  I think we all deal with it, at least from time to time.  I mean, there are so many things going on in daily life that can either take our energy… or even keep us from getting TO…. that workout.  I wanted to put a few of the things that have been really making a difference lately, for me, together, hoping maybe it can help others too!.

 

Changing Your Routine.   

I’m one to stay with the same routine. I’m not great with change.  Keeping it fresh and giving your body new challenges is the best thing for your workout. That’s what it’s all about.  Building on your abilities for the best and most successful results. Like I said, I can get in a groove, and stick with it.

WRONG .

I have always worked with weights and machines as well as my favorite.  Cardio.  🙂

I wanted to make a change, step up working more with machines and doing more core exercises.  I always have, but wanted to change up how and when and much I do them.  So far I love it.  I have been doing more with machines and really enjoy it so much.   I FEEL different, my body feels stronger and I’m starting to really see a difference as well!.

Another REAL payoff right now,  is the added excitement of getting there to the gym and working out differently.   That fresh new workout!.

 

Keeping Your Music Fresh

This one is HUGE.  When I started working out years ago.  The first gym I went to, had TV’s across the ceiling and you could have headphones.  I didn’t know that. lol

Really,  I had no idea. (hey, I had never been to a gym in my life lol) .

I used to workout without anythingNothing.

When I got my first ipod…(mind blown)..  The difference it made was amazing.  All those songs that drive you, make you want to fight harder, keep you moving and motivate you.  Oh my gosh!.  It gives me such fight and energy while working out.

One thing though.  We are always changing and as we do, the way we feel about things will change.   It’s really important, I’ve found, at least for me (and I think it will be for you too) to change up your playlist.. as you change.

I have songs that I still love on my Ipod  from when I started, but I have of course added new along the way..  As we change, our workout changes and we have to adjust things to get the most out of our workout and ourselves. Music helps me in my workout, SO MUCH.

If you have trouble finding new songs, which I do from time to time, ask what your friends are listening to, Google the top 20 workout tunes, if you need a little help.

(This is a favorite of mine from my workout list on my IPOD!!)

 

 

 Getting Motivation From Others/Paying Attention To Your Surroundings

This is one I  discovered working out at the gym.  Most gyms today have TV’s on their treadmills, ellipticals etc.    I don’t use the TV’s really but one day on the elliptical, the tv had something silly on it, and I reached up to turned it, I kept flipping the channel and came to one of the sports channels.  It was mens track.   I left it there and as I was watching these men run around the track, listening to my music, I felt even more determined and full of “fight.”

To watch people run at speeds I would love to run at, was breathtaking and so motivating for me I wanted to just run with them!.  Oh my gosh, what a motivating moment for me!!.  I just wanted to fly around that track with them!.  Watching people run has always inspired me.  I sometimes watch other sports as well!.  It’s a great motivator to watch others excel.

 

felix5.gif

 

Then I took a look around the gym.  Seeing others working out, reaching, fighting, working so hard, I thought, it really is so helpful to have others working , in a sense right beside you trying to reach the same goal.  Being in the best shape you can and feeling good about yourself.

Pay attention to your surroundings.  Whether it’s at the gym or just running through the park, whatever you are doing, or wherever you are working out, seeing others doing the same thing, watching them reach for that goal, striving, fighting, can be so inspiring and motivating for your own workout too!.

Always keep your eye out for things that can help you in your fitness goals.

 

 

#ThatWrapUp

No matter how your workout is going.  Keep it going.  If you have something that helps you, share it with others.   It will come back to you.

Never give up.  Always keep pushing forward towards your goal. Keep going.   If you get stuck, re evaluate your routine and the way you are eating, your calories.  What you are eating, how you are working out…keep your eye on all you do. If something isn’t working, make a change.   Never rest on your last workout.   Keep moving forward!.

 

 

Next Post!!!  —

My Own Recipe:  Next Week —Delicious Healthy Energy Balls!!!  

 

 

 

Hey, thanks for coming to the blog!  I appreciate it so much when you take time out of your day to read my latest or past posts.  I truly am appreciative for all the support!.  Hey, don’t forget to leave a comment and let me know what you think of the post!.

 

comment blog

 

I really would like to hear it!

 

 

 

 

 

I know motivation for any project or idea we may have, not just a health oriented one,  can be a really tough thing to find and to keep.  Sometimes someone else can help!.

 

This is Dan Gheesling. 

He is an amazing  Coach, Writer, Author, Speaker, Entrepreneur and realitytv winner, as well!. 

#2DanInRedShirt

 

 

 

 

Dan, was also a Teacher and high-school football coach.  (He still coaches football ).

Dan now is also a coach, helping others reach their dreams and goals!.  It can be really tough  sometimes to find that motivation, to reach our goals, and he  knows that.

 Dan is such a great motivating force.  He truly knows how to motivate, and most importantly,  how to help you keep that motivation  going!. 

 Sometimes we need fresh new ideas and ways to reach our goals, another voice, another opinion.

 

 

dan-blog-coaching

 

You can check out the testimonials on Dan’s site from those who Dan has already helped reach their goals!   Hear them tell their stories  and give their opinion, of Dan as a personal Coach.   Hear their personal stories on how Dan helped them reach their goals and how he  can help you as well.

Dan’s latest book is about Leadership.

“Clean Your Own Mirror” (which he bases his lectures on).  You can see this book…  and all of Dan’s books on his website!.   Read and get all the information about the presentations that Dan gives to Colleges and Universities all about how to put the lessons in his new book, on how to be a better leader,   to work in your life.   You can also SEE him at work, in videos right on his website!.   Watching Dan give his presentations, you can see and feel the energy Dan brings to his work, and hear why,  wherever Dan gives a presentation, everyone speaks so highly of him.

 

 (Links to reach Dan Gheesling are below)

 You can get all the information needed on Dan right here:

 

http://www.DanGheesling.com/hire-coach  

 

http://www.DanGheesling.com/speaking

 

 http://www.DanGheesling.com

 

or you can tweet him at:    https://twitter.com/DanGheesling

 

 

 You can find me,  at the following places !

 

https://twitter.com/ColleenFKelly

 

https://www.facebook.com/ColleenFKelly

 

http://instagram.com/colleenfkelly

  

My other blog as well!!

 

Click the link to see my other blog as well! “Reach For More”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Holiday Eating: Can You Do It Healthy? Yes. A Couple Of Tips How!.

 

Christmasblog

 

 

 

 

 

#2blog 579 (1) to be finished brwn eyes

 

 

 

 

 

 

It’s the holiday season once again folks!.

We just had Thanksgiving!.

 

Don’t tell me…it was a mine field of festive foods.

TONS …of festive foods as far as the eye could see!.

They were everywhere,   right?.

 

E- V -E- R- Y- W- H -E- R- E.

 

 

Well, hold on to your hat because it’s not over yet… Christmas is coming soon.

Very, soon!!!.

 

“How are you going to handle it.?”

 

idk seinfeld shrug jerry shrugging

Was this what you were thinking ?

 That Holiday Decision

 

“To eat it all , or not to eat it all.  That, is the question.”

 

The “holiday season”  it means there will be more than a few tough decisions you will be faced with when it comes to all the holiday foods that will be paraded in front of you.

You know, cookies, eggnog, pies, pastries, gravy, hors d’oeuvres  etc.

The list goes on and on….. and on,

 

and on…….

 

I know it’s the holidays and it’s a time of celebrating, family, friends and fun….and I know, and have heard all the usual reasons “that letting go” and just eating all those holiday foods is. “OK”.

Yes,  I have heard them all….a million times…

 

“It’s a holiday.”

“It’s a time of enjoying those foods and relaxing.”

 

and my favorite is:

“It’s just ONE day.”

 

 Come on, let’s be honest,  It’s not “just one day.”

 

Thanksgiving goes for daaaaays with leftovers and more leftovers and THEN,  well here comes Christmas a few weeks later.  Christmas dinner, more leftovers and cookies, etc.  from Christmas can go until New Years.   Then it’s more holiday foods for New Years Eve and New Years day!!!… and for possibly even a few days after that!.

 

Hold on….Just a day !??!        Who said that anyway ?! LOL

 

 

First….that is so NOT true……. and take a look at this:

 

“Most Americans who gain weight between Thanksgiving and New Year’s Eve don’t lose that weight ever again,   Some meals people eat during the holidays can add up to 2,000 calories or more.  You  can actually put on an extra pound every day if you keep indulging like this. Then  you become used to the higher calorie intake, it may seem like normal and you can continue on that level.”

 

 

I never really want to say it. “Pass on the holiday food.”

 

That’s a tough fact though, isn’t it?.    Worth reading again and really, really, thinking about.  The truth is the truth.  Your body doesn’t go “Oh hey it’s the holidays, we’ll just not count all those holiday calories!.   You’re welcome.”    

 

So what to do about it.

 

 

Making A Healthier Choice

 

The holidays are so important to everyone.    I love spending time with my family, I love the decorating, I love all of it!.  The traditions my Mom created, my Grandma and great Grandmothers,  I love keeping them alive … It all means so much!.  I love to do that for my family.   I enjoy it so much!.   Many of those traditions are recipes… but today,  where I can,  I make them healthier.

 

Grandma would understand  lol.

 

I  do understand why people love to eat all those great tempting holiday foods.   I grew up with them just like you did.

I don’t think much has changed in that I think in SO MANY cases during the holiday season we push ourselves to eat more than we really , really, are actually hungry, for.  We feel we should have a little of everything, I guess, or possibly not disappoint relatives, who take the time to cook, or bake for us…(maybe not upset Aunt Jackie that we didn’t try her new fruitcake recipe or the cookies that cousin Jenny worked so hard on).     I also think we have some weird notion that because “it’s the season”, we should eat it.

 

(Whew.  That’s a lot of pressure for something that is supposed to be enjoyable, the holidays, isn’t it ? )

 

But, Ok, but how about the hard work YOU have done, over the past YEAR  and your goals?.  All the hard work you put into getting in better shape and eating right?.

For myself,  I choose not to mess up what hard work I have done for the past year.    I did mess it up it so MANY times.  Every time.  It’s soooooo easy, isn’t it?.  

Once you allow the cookies and pies that maybe you backed off from throughout the past year …in…it just can make it tougher to get back to thinking and eating like the motivated and dedicated person you were during this year…   I bet you have gone through that too.

 

So why KEEP doing it?????.

Like I said, I did over and over, and so…I cut it all out.  Period.   Yep,  I just wanted to get the job done. I know everyone does.  I guess I just figured if I did it would be easier and I would be more successful. —   It was just a choice that I wanted to make.  I have always felt great about making that choice though.

I understand though, most people won’t don’t want to do that though and enjoy the holiday foods.  So….

 

 

1.  Remember the hard work you did throughout the year.

I really mean it.  When you are offered more cookies or reach for that second piece of pie.

Just really think and FEEL what it was like on your toughest day at the gym or your hardest workout. Then ask yourself is it really worth it.

If you can do that, I doubt you will reach for a second piece of pie.

 

 

2.  Remember it’s really OK to say, “No, thank you.”   

 

Yes.  Yes it is.  

 

Naturally, be polite,  and with kindness for all their hard work…. just say “No, thank you.”

 

Yes, you can.

 

 Sounds easy.  Simple tips.  No.  It’s not easy.   But it IS the truth.   If you remember all your hard work and dedication, It will be easier to pass on those tempting foods.

Wrap Up

 

The message here is to have a happy holiday season!.  Enjoy time with family and friends.  Just don’t forget in the midst of Aunt Jackie’s fruitcake and Cousin Kathy’s pumpkin pie, all the work you did throughout the year.

I’m really just saying take it easy.  I know food is a huge part of celebrating the holidays.

(What I think about that, is for another blog post. lol)

 

Just do yourself this HUGE favor…  In the midst of all the foods that are tempting you…remember the hard work you did eating healthy and exercising all this year and not get too caught up in all the holiday eating that it makes it just that much more difficult and harder on you…to get back into the swing of living healthy and eating right.

 

 

Give yourself a gift this holiday season.

 

A  healthier and easier running start…. into the New Year!

 

After all, you deserve it!!.

 

 

 

 

Hey, thanks for coming to the blog!  I appreciate it so much when you take time out of your day to read my latest or past posts.  I truly am appreciative for all the support!.  Hey, don’t forget to leave a comment and let me know what you think of the post!.

 

comment blog

 

I really would like to hear it!

 

 

 

 

 

I know motivation for any project or idea we may have, not just a health oriented one,  can be a really tough thing to find and to keep.  Sometimes someone else can help!.

 

This is Dan Gheesling. 

He is an amazing  Coach, Writer, Author, Speaker, Entrepreneur and realitytv winner, as well!. 

#2DanInRedShirt

 

 

 

 

Dan was a high-school football coach who now coaches people, helping them reach their dreams and goals.  It can be really tough  sometimes to find that motivation,  to reach our goals, and he  knows that.

 Dan is such a great motivating force.  He truly knows how to motivate, and most importantly,  how to help you keep that motivation  going!. 

 Sometimes we need fresh new ideas and ways to reach our goals, another voice, another opinion.

 

 

dan-blog-coaching

 

You can check out the testimonials on Dan’s site from those who Dan has already helped reach their goals!   Hear them tell their stories  and give their opinion, of Dan as a personal Coach.   Hear their personal stories on how Dan helped them reach their goals and how he  can help you as well.

Dan’s latest book is about Leadership.

“Clean Your Own Mirror” (which he bases his lectures on).  You can see this book…  and all of Dan’s books on his website!.   Read and get all the information about the presentations that Dan gives to Colleges and Universities all about how to put the lessons in his new book, on how to be a better leader,   to work in your life.   You can also SEE him at work, in videos right on his website!.   Watching Dan give his presentations, you can see and feel the energy Dan brings to his work, and hear why,  wherever Dan gives a presentation, everyone speaks so highly of him.

 

 (Links to reach Dan Gheesling are below)

 You can get all the information needed on Dan right here:

 

http://www.DanGheesling.com/hire-coach  

 

http://www.DanGheesling.com/speaking

 

 http://www.DanGheesling.com

 

or you can tweet him at:    https://twitter.com/DanGheesling

 

 

 You can find me,  at the following places !

 

https://twitter.com/ColleenFKelly

 

https://www.facebook.com/ColleenFKelly

 

http://instagram.com/colleenfkelly

  

My other blog as well!!

 

Click the link to see my other blog as well! “Reach For More”

 

 

 

( —–Excerpt from:   —Weight Gain During the Holidays Is Hard to Undo”  —  Registered Dietitian, Health Counselor  —http://www.huffingtonpost.com/timi-gustafson/holiday-health-tips_b_2132928.html  )

 

 

7 Things You Need To Succeed In Your Weightloss/Fitness Goal! This Is Your Year!

BlogResoltions

 

 


Blog--me cut from google 32.jpg #2

 

 

 

 

 

 

 

Every year we make New year’s resolutions.

I  know 99% of us have made this one….

 

Lose weight and or get into shape.  

 

I thought about it, and for me, as well as many others ….  these are factors that can make or break you in your plan to lose weight and or, get in shape.

If  you can follow through and do these few steps,  you have a great chance for success!

 

 

 

 No Junk food –

 

I know everyone says “Moderation”.  I do agree moderation is a good thing.    For me,  it was just easier to cut all junk food out though.  They way I saw it and see it even more today,  I had it all my life.  I had enough.   I wanted something more,  something bigger and better than the next snickers bar.  It was time to get serious.

I had tried all my life,  and this was going to be done…. now.

In cutting all junk food out , not buying it, bringing it home or eating it out, I felt better about myself more than ever before because I was giving it my best , giving it my all.  Not just half the way.

Today there are more choices to replace those foods with healthier versions than ever before.  You won’t have to miss it.  I don’t.  You won’t either.  Once you get a taste of feeling healthier,  losing a few pounds, looking better, having more energy , feeling better about yourself, the last thing you’ll want is to give that back…. for a Big Mac.

 

 

images (85)

 

 

 

 Keep Your Focus

 

This is very important.  You need to keep your focus.  We’re so busy today running around from work to home to wherever that we can lose ourselves in the mix and things like a diet and working out, getting to a gym can become …just to hard.  That’s when we might give in,  and to make it easier,  we instead of cutting up those vegetables for dinner,  we grab something fast, easy and too many times .. unhealthy.  We’re just so tired from all the running around we decide not to workout, or not to drive to the gym.

This is where staying focused is so very important.

You CAN do this.    YOU were meant to succeed, not fail in this.

You will succeed.  You might need to put  in some extra effort sometimes when it gets a little hard.  I can promise the extra effort will pay off though!.

I’ve been there.     I can tell you this.  If you put in the time and effort.  you will succeed.

 

 

 

 

Surrounding  Yourself With Positive Like Minded People

 

Surround yourself with people who care about you and what you’re doing.  People who share your desire for eating healthy and working out.   Not everyone you know has to be on the same path as you are,  but they have to respect that you have made the decision to change things in your own life….. and not make it harder for you.

When I joined a gym I found so many people who were doing the same thing as I was.  Looking to get in shape, lose weight and be the best they could be.  I found new friends in many of the people I met there that I am still friends with today.  I will say I got very lucky in that.   Everyone I met was so kind and helpful to me.   A gym is a great place to find support, and that daily focus which I mentioned that is so very important,  nutritional guidance, to learn about what works for you,  what you need in calories, etc.

A gym is a great place to find all of these things.

You will meet so many people who share the same vision as you do about where you want to go and where you want to be.

Not to say you should give up your friends.  Of course not,  most friends will of course understand and support your healthy new choices.  There might be a couple friends that won’t, because they just aren’t in the same place you are right now,  and  if being with certain friends puts you in a tough situations with food and taking care of yourself and you end up  making choices that are detrimental to your plan of living a healthy lifestyle, you may at least, need to see less of them until they understand or at least until you feel self assured in your path that you can say “no” to them, and stand strong in your healthy choices.

 

 

 

Eat Healthy Everyday

 

 

 If you have tried to lose weight and get in shape before, then you know eating right is KEY.

This does not mean every other day or just during the week.  It means everyday.  I know it isn’t easy.
Do you know how many diets I was on until I finally really lost weight and kept it off ?   Too many.    I bet you can say the same thing.  Well, this time I want you to succeed and succeed in

keeping it off.    One of the key ingredients in doing this is eating right everyday.  It not only will be good for your body but the effect it has on your mind and your confidence is so very important.  Trust me, eating healthy makes you even feel “clearer”.   It also gives you a confidence about your path and feeling confident is one of the things that will keep you eating healthy!.

 

 

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 Working Out

 

I know you may not want to hear it but the truth is eating right and ..working out, go hand in hand.    One truly helps the other and the combination is unstoppable.  I never worked out.  So many times I started a diet and it consisted of just that.  Eating better.  That was great, but I never worked for me.  I always gained it back and sometimes I gained even more back.   Sound familiar ?.  Yep.  I know how you feel.  So when I tell you that working out was what made the difference for me and working out EVERYDAY.  Please trust me.  it comes from experience.

 

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Be Patient

 

The last one.  Patience.  Saved this for last because I think MOST of us start this stuff without it.   This is ,  SO Important.  You have to be patient.

It take time to learn a new way of eating,  it takes time to learn a new way of thinking.  You have to give yourself ALOT of time.  Give yourself a break this time around.  I know you might get tired,  I know you want it all right now.  So did I.    I still do!.   I always want to be where I’m heading, yesterday!.

It takes time.   But in that time, you’re changing.  If you stick with it and really give it the time,   you will do it this time.  The one thing about it taking time…..It will most likely last.

Please, please, please,  the best thing you can do for yourself is give that to yourself…. TIME.

 

 

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Stop Thinking Of It As… “A Resolution”

 

When you think New Years  resolutions, do you have that feeling of “success”?.   Something that when you have done it, it usually lasts and you are glad you made it  or something that might or will probably, in time, “fail” because, well, when you do it, they usually do because they  fizzle out in time?.  Right..

So stop calling it that,  because that is not what you’re doing and  it can bring that old feeling back to you, like you already have one strike on you because you’re already in the back of your mind, thinking.. it might not last.  I hate to quote Nike, forgive me,

but “Just do it.”

Don’t label it a “resolution”.  It’s not what you intend it to be right ?. You want this to be a new start, a lasting change, right ? .

Don’t give yourself a strike, before you even take a step into the “batter’s box.”  Just think of it as you really want it to be.       A new life

 

If you like, please checkout my other  blog:      “Reach For More”  “Resolutions,  For And From The Heart”                                                            

 

 

 

Wrap Up

 

You can succeed this year in your plan to lose weight and get in shape.  You really can.  I know you probably have tried before and maybe have been disappointed.   The difference between the last time and past times,  is you and how you approach it and think of it. 

You have to think of it as, and make it a priority and important.  Put in the time and hard work you need too.  The difference is deciding what you want most.  If you really want it and do what you need to do, you will succeed this time.  It’s all in what you put into it, having the right tools, ie. eating right and working out, and really deciding you won’t give up and make it a real life change.

 

 It will become a life change.  You will change,  if you stick with it.   

 

 

 

 

I want to Thank everyone for taking the time to come to the blog this year!!!  You are so kind and I would like to wish you all the very Merriest of Christmas’ and the healthiest Happiest New Year, yet!   God Bless!.  🙂 

 

 

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Hey, thanks for coming to the blog!  I appreciate it so much when you take time out of your day to read my latest or past posts.  I truly am appreciative for all the support!.  Hey, don’t forget to leave a comment and let me know what you think of the post!.

 

comment blog

 

I really would like to hear it!

 

 

 

I always have a few favorite websites I always like to take the time to mention here. Especially this one.  

This is Dan Gheesling. 

He is an amazing  Coach,  Writer, Author, Speaker, Entrepreneur and realitytv winner, as well!. 

#2DanInRedShirt

 

Dan was a high-school football coach who now coaches people, helping them reach their dreams and goals.  It can be really tough       sometimes to find that motivation,  to reach our goals, and he  knows that.

 Dan is such a great motivating force.  He truly knows how to motivate, and most importantly,  how to help you keep that motivation  going!. 

 Sometimes we need fresh new ideas and ways to reach our goals, another voice, another opinion.

 

 

dan-blog-coaching

 You can check out the testimonials on Dan’s site from those who Dan has already helped reach their goals!   Hear them tell their stories  and give their opinion, of Dan as a personal Coach.   Hear their personal stories on how Dan helped them reach their goals and how he  can help you as well.

Dan also has a new book just out last December about Leadership.

“Clean Your Own Mirror” (which he bases his lectures on).  You can see this book…  and all of Dan’s books on his website!.   Read and get all the information about the presentations that Dan gives to Colleges and Universities all about how to put the lessons in his new book, on how to be a better leader,   to work in your life.   You can also SEE him at work, in videos right on his website!.   Watching Dan give his presentations, you can see and feel the energy Dan brings to his work, and hear why,  wherever Dan gives a presentation, everyone speaks so highly of him.

 

 (Links to reach Dan Gheesling are below)

 You can get all the information needed on Dan right here:

 

http://www.DanGheesling.com/hire-coach  

 

http://www.DanGheesling.com/speaking

 

 http://www.DanGheesling.com

 

or you can tweet him at:    https://twitter.com/DanGheesling

 

 

 You can find me,  at the following places !

 

https://twitter.com/ColleenFKelly

 

https://www.facebook.com/ColleenFKelly

 

http://instagram.com/colleenfkelly

  

My other blog as well!!

http://www.dollysdaughter.wordpress.com

 

 

 

 

 

 

 

 

 

 

 

 

So Much Motivation ! Some Favorite Twitter Accounts That Really Inspire!

 

 

#FINAL3twitter blog

 

 

 

398#2 #1 for the blog

 

 

 

 

 

 

 

 

 

 

 

 

 

Sometimes you can get so much encouragement from small things.  There are many days when the “small things”,  can be the biggest things.  Like an encouraging words from a friend, a pat on the back.

Now, I know there are  So MANY  Twitter accounts,  that give encouragement and inspiration.  Whether it’s for hope, a little faith , just a laugh, or like these Health and Fitness accounts.

 

They can push you to take that run or  to find out what are the best exercises to do, or even the best foods to eat!  These are just a few of the places I follow to help me and I’m hoping they can help you along the way too!.

 

I really do follow each one,  and they really give me  a good feeling when I see them on my Tweetdeck !. 

 

(They are listed in no certain order)

 

 

 

#1.   Mike Campbell 

       @fatguydiary  

Lost 150 lbs in 363 days! FREE book Fat Guy Diary:Out of the FIRE!

Contact me to help YOU! Weight loss, Energy/Performance, Healthy Aging or Wealth Creation!

 

 

 

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I am proud to follow Mike Campbell.   Mikes has an amazing story.  He lost 150 lbs.  He has a twitter account that  tweets out great information everyday.  From that “kick in the butt” inspiration, to all the information you need on his amazing journey from being over weight…to now to helping adults and kids get,  and stay healthy.

I am proud to follow Mike.   He helps children all the time.  Teaching them, showing  them, they don’t need to be overweight adults.  Showing them they can lose that weight, eat right,  exercise  and most of all, love doing it.    That they can be the person they dream of being.   I used to be that overweight kid, and I know.  What Mike is doing,  is changing the lives of kids who a good number will likely grow up to be overweight adults and unhappy missing out , watching others do things they wish they could do.   Please checkout his website  

 It’s a great place to find out all about Mike,  and follow his amazing Journey!. 

 

Click this link to go to Mike Campbell’s Website

 

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 #2.  @FoodRev

The Official Twitter Page. Educating, Empowering & Inspiring People Everywhere To Keep Cooking Skills Alive.

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This is the official Twitter for Jamie Oliver’s Food Revolution.

Jamie Oliver is a world renown Chef.  He has so many things going on,  but he has started something called

 “The Food Revolution”   Like Mike, Jamie is fighting for children everywhere to eat healthy, make sure kids in schools are getting nutritious foods, and grow up living a happy and healthy lifestyle.  He teaches parents and schools how to cook, bake, provide children with the right foods and not ones that will hurt them.   Jamie’s food Revolution is amazing and there is So MUCH to see.  

 

Keeping us updated daily on the Jamie’s daily fight to keep us all eating, cooking and living healthy, this Twitter account is great.   Healthy recipes, ideas and lots of inspiration here.  Sometimes all you need is a little inspiration, and a great recipe and maybe it might start you looking even further.  If you choose to check out the website itself, take a look at his Petition to support healthy food in schools.  It cost nothing at all.  It’s just to show your support in this great idea,  that is definitely worth the look!.

 

Please visit the website and take a look at what he is doing. It’s SO worth it!!.

Click this link to go to The Food Revolution Website

 


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#3.   @Nike

 

 

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Nike  is a really nice account.  They tweet out their newest sneakers.  (Which I personally love),   I always love  to keep up on the newest Nike stuff coming out, but not only to they keep you up on the new Nike’s  They of course also  keep you up on the newest clothes Nike comes out with.  They tweet great motivational photos and videos  as well.  Lots of great feeling coming from Nike.  They always have a great attitude that just , like we all  know tell you to  “Just Do It.”

 

 

 

            Click this link to go the Nike Website !

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#4.  @WellFoodCo

, , ,, All Natural Snacks for the modern hunter gatherer. Be well fed.

 

 

 

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The WellFood Twitter account doesn’t tweet everyday but when they do It’s usually something worth taking a look at.  Their snack are paleo snacks that if you don’t know what “Paleo” means find out more here:  Click here to find out more about The Paleo diet plan

Annyway,  they usually sound great and worth trying! . With all the unhealthy stuff out there, it’s nice to see good , healthy food on my Tweetdeck!.

 

 

 

@AnAppleADay1124

Getting in shape, staying in shape, eating healthy, living a healthy life & having the motivation to do it can be tough at times. Our goal, is making it easier.

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AnAppleADay  is a relatively new account,  but it’s been honest and always tweets positive truth about losing weight, being and getting into shape.  They tweet positive and  motivational tweets, as well recipes, videos, and they don’t mess around. They are honest about losing weight.  It’s my fav new health account and I love the honesty.  For someone who has been through it, the honest opinion,  has been refreshing. They tweet truth. Bottom line truth.

@cbrisley

Ex-Royal Navy, CEO & Founder, Summited Mount Elbrus,100mile ultra runner & IRONMAN. Ex-Asthmatic & Spinal Injury Recovery
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Christopher Brisley  is located in London.  I see his tweets usually as I’m going to bed.  The time change from the USA and Europe is around 6 -7 hrs.  They are usually waking up as I am going to bed.  But I love seeing his tweets.  He tweets out inspiration, motivation and great quotes and more.  Just his twitter bio is interesting.  If you have the time, take a look at his life story.  It’s so very , very inspirational.   You’ll find he is always great for finding a little hope, and that push !.  He’s always great for me to see.  Gives me that push,  and it always reminds me who I am.   An Athlete.

 

#7.  TakeaChallenge

@takeachallenge

Global community to inspire people to live a happier life, through Health, Fitness & Wellbeing in a socially responsible way.

This Account is wonderful.  Christopher Brisley  (above) is the person who started this idea.  “Take a Challenge.”  The account tweets out tons of motivation , inspiration and  articles on those amazing people out there that reach and accomplish amazing goals!  They are great to read and get hope, and motivation from.  One thing, while looking at this website to select a few tweets  so to give you an idea who they are.  I found 3 great articles to read in less than 3 minutes!.  Need I say more ?  I really like this account!.

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Click on this link to go to the “Take A Challenge” Website !

brisley

 #8.  Vitacost.com

@Vitacost

Tweeting deals, recipes and health news from the site that takes the cost out of healthy living 

 Vitacost.  I love  their foods.  I looked them up because I have actually wrote about them and made one of their products,  one of my top 5 fav foods !  You can see it here!   Read all about a few of the foods I use to eat right everyday.!.  I LOVE VitaTops!  But they also Tweet out recipes that help you eat healthier and not just about food.  But skin care and hair care.  Anything that is healthy and helpful.  A great account to keep an eye on!.

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@sugar_nation

Workout and diet tips plus fitspiration to help break your sugar addiction. Watch the video (), read the book ().

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I like this account because they give out information about different foods and just simply are a great reminder for me to see on my Tweedeck just how bad sugar is for us.   We always hear it but we can forget too.   I appreciate that reminder everyday.! They tweet out motivation on eating right and choosing the healthier choice as well.

 

#10.  LIVESTRONG.COM

@LIVESTRONG_COM

is here to make you unstoppable. We’re passionate about healthy eating & exercise, & we encourage you to celebrate your…

I like this account because it tweets out so much information on just about everything you can want to know about Healthy anything!

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 No matter how you feel about  Lance Armstrong,  this is a great Website.  It’s an  amazing site full of information, tips, recipes, information on exercises , how to, what ones to do, nutritional information on all kinds of foods.  Just really great stuff !.


I personally have respect for Lance Armstrong .  For his amazing attitude fighting Cancer and how he approached it. For what that has given to so many fighting the same battle.   For his outlook on being fit, And I admire his career as well.  I choose to look at the positives in his career,  and learn from them. 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

#11.  Eat This, Not That!

@EatThisNotThat

The no-diet weight loss solution! Learn thousands of easy food swaps that can save you 10, 20, 30 pounds—or more!

I really like this account because it tweets out news and information on all kinds of foods.  Recipes and articles on good and bad foods.  It shocks me once in a while about things I didn’t know.  THAT,  I love.  To learn more .   If an account can motivate me AND educate me, hey,  I’m in!!.

We need to hear about good and bad.   Healthy and not so healthy.   We NEED to hear about those that aren’t so healthy to either educate us or even just be a great reminder of what we already know we are doing wrong.  This account is great.

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Clink this link to go to the Eat This, Not That, Website

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These last 4 accounts are mainly for pure motivation and Inspiration.  They are great and focus on mainly just quotes and giving you that instant kick to your spirit. 

#12. Be Healthy

@BeHeaIthy

 

Your source for health & fitness info, tips & motivation.

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There a more than a few healthy twitter account that just tweet out motivation, inspiration and such.  I follow this one because it usually tweets of great quotes and they give me that punch in the arm, that kick in the butt, and that extra push at times.  Really worth giving a follow !.

@Fit_Motivator

Motivation to help you get fit and stay fit.

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Fitness Motivator is a lot like Women’s Fitness.  They tweet out inspirational quotes  about working and getting and staying in shape.  But I love those for what they do..  This is another great place to get that “punch in the arm”.

#14.  Sports Quotes

@Sports_Greats

The Best Quotes from the Greatest Athletes

Sports Quotes  is another account that tweets out great motivational stuff.  I love seeing a great quote from an Athlete I admire.  Hearing those voices, can be a great motivator !

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#15.  Athlete Motivation

@LV_Sports

Motivational quotes for people who love sports.

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Athlete Motivation is a lot like Sports Quotes.   Another Account that I just enjoy seeing on my Tweetdeck that inspires me.  Another great motivator !.

All these sites are really great at what they do.   When you check them out, be SURE to check out who THEY follow as well!.  You can be sure to find a few more!.

I’m going to do that as well!   I hope you got some idea’s from this post.  Do you know of any really great Twitter accounts that you follow I or the readers like yourself might like ?

I would really honestly love to hear about them!.  Please leave a comment below and tell everyone about them!.

comment blog

 

 

I always have a few favorite websites I always like to take the time to mention here. Especially this one.

 

This is Dan Gheesling. 

He is an amazing  Coach,  Writer, Author, Speaker, Entrepreneur and realitytv winner, as well!. 

#2DanInRedShirt


dan-blog-coaching    

 

  Dan was a high-school football coach who now coaches people, helping them reach their dreams and goals.  It can be really tough sometimes to find that motivation,  to reach our goals, and he knows that.

  Dan is such a great motivating force.  He truly knows how to motivate, and most importantly, how to help you keep that motivation going!. 

 Sometimes we need fresh new ideas and ways to reach our goals, another voice, another opinion.

 You can check out the testimonials on Dan’s site from those who Dan has already helped reach their goals!   Hear them tell their stories and give their opinion, of Dan as a personal Coach.   Hear their personal stories on how Dan helped them reach their goals and how he can help you as well.

 

Dan also has a new book just out last December about Leadership.

“Clean Your Own Mirror” (which he bases his lectures on).  You can see this book…  and all of Dan’s books on his website!.   Read and get all the information about the presentations that Dan gives to Colleges and Universities all about how to put the lessons in his new book, on how to be a better leader,   to work in your life.   You can also SEE him at work, in videos right on his website!.   Watching Dan give his presentations, you can see and feel the energy Dan brings to his work, and hear why,  wherever Dan gives a presentation, everyone speaks so highly of him.

 

 (Links to reach Dan Gheesling are below)

 You can get all the information needed on Dan right here:

 

http://www.DanGheesling.com/hire-coach  

http://www.DanGheesling.com/speaking

 http://www.DanGheesling.com

or you can tweet him at:    https://twitter.com/DanGheesling

 

 

 You can find me  at the following places !

 

https://twitter.com/ColleenFKelly

 

https://www.facebook.com/ColleenFKelly

 

http://instagram.com/colleenfkelly

  

and my other blog as well!!

 

http://reachformorenow.wordpress.com/

 

Have A Wonderful Day!! 🙂