Have you ever gone out to a buffet and filled your plate 3 or more times then maybe some dessert? Afterwards thinking, was I really that hungry? Did you know our stomaches are roughly the size of our fist? Realistically It doesn't take more than a hand full of food to fill your tummy.

You should never walk away from a meal feeling bloated, stuffed, or exhausted.

Hunger is just your body asking for fuel. Sometimes your body might just be asking for water. When your body is thirsty your brain may send off a "hunger pang" sensation, another reason to keep your body well hydrated!

Your objective needs to be controlling your portion size, your body doesn't need so much food. The only time you should truly feel "Full" is after a big glass of water.



Are you eating just to eat and not for fuel? Every time you head to the fridge or snack drawer ask yourself this:


Am I hungry?

Do I need this food for fuel?

Am I eating just to eat?

Do I eat cause I'm nervous, happy, sad, (Enter Emotion Here).....

Am I really just thirsty cause I haven't had any water all day?




These questions will help your conscience make wise choices instead of eating out of habit.


Make today the day you TRANSFORM YOURSELF!

Must Read Fitness Facts!
1) 65% of Americans are considered obese.

2) 37% of adults report they are not physically active. Only 3 in 10 adults get the recommended amount of physical activity.

3) 41 million Americans are estimated to have pre-diabetes. Most people with pre-diabetes develop type 2 diabetes within 10 years, unless they make changes to their diet and physical activity that results in a loss of about 5-7 percent of their body weight.

4) More than 10 percent of children between the ages of 2 and 5 are overweight, double the proportion since 1980.

5) One quarter of U.S. children spend 4 hours or more watching television daily.

6) Heart disease is the leading cause of death among men and women in the United States. Physically inactive people are twice as likely to develop coronary heart disease as regularly active people.

HAPPIER NEWS!!!!!!!!!!!

1) Consistent physical exercise, even at moderate levels reduces the risk of obesity, high blood pressure, heart disease, and cancer.

 2) Adults 18 and older need 30 minutes of physical activity on five or more days a week to be healthy; children and teens need 60 minutes of activity a day for their health.

 3) Significant health benefits can be obtained by including a moderate amount of physical activity (e.g., 30 minutes of brisk walking or raking leaves, 15 minutes of running, 45 minutes of playing volleyball). Additional health benefits can be gained through greater amounts of physical activity.

4) Thirty to sixty minutes of activity broken into smaller segments of 10 or 15 minutes throughout the day has significant health benefits.

5) Moderate daily physical activity can reduce substantially the risk of developing or dying from cardiovascular disease, type 2 diabetes, and certain cancers, such as colon cancer. Daily physical activity helps to lower blood pressure and cholesterol, helps prevent or retard osteoporosis, and helps reduce obesity, symptoms of anxiety and depression, and symptoms of arthritis.

You can take positive steps to turn your life around, please start today!

Your life is valuable, make the changes you need to make starting now.

Make today the day you TRANSFORM YOURSELF!



STATS were taken from fitness.gov


I found this article on the "American Heart Association" web site.


Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.

Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.

Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.

Use music to keep you entertained.

Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.

Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.

Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!


Make today the Day you Transform Yourself!


It's easy to get bored exercising if you are constantly doing the same exercises over and over. You can also put yourself at a higher risk for an overuse injury. You need to switch it up! If all you ever do is focus on cardio, consider incorporating flexibility, balance, and strength training for a more well rounded routine. You might also consider mixing the intensity of your workouts. If all you ever do is jog at a certain pace on a flat surface, try intervals where you pick up your pace for a certain amount of time. Or try a long run up hill. Another nice thing about "switching it up" is we sometimes have crazy schedules and it's nice to get 10 minutes of exercise in here or there. You can't always just take an hour to run. Maybe do 10 minutes of core training in the morning, do some jumping jacks and pushups mid day and do some yoga and stretching in the evening. You need to have a program that you will stick to, but when your schedule suddenly changes have a back up plan!


Make today the day you TRANSFORM YOURSELF!